2025/05/04

May the 4th be with you!

Rotational DB Work

4 Sets

  • 6/6 Single Arm Rotational Push Press (25 / 15)
  • 6/6 Bulgarian Split Squat w/ Rotation (35/25)

4 Sets

  • 6/6 Bent Over Row to Press (30-35-35-40 / 12)
  • 3 Sets 10/10 Half Kneeling DB Chops (30/20)

3 Sets

  • 10/10 DB Assisted Open Book Press (25-30-30 /20)

3 Sets

  • 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (75/45)

Then we went for a 1.93 mile walk in really strong winds.

2025/05/03

Another minor procedure, so a couple days rest.

4 Sets

  • 6/6 Barbell Reverse Lunges (65-85-105-125 / 65-75-85-85)
  • 15/15 Banded Lateral Walks

3 Sets

  • 8/8 Rotational Single Leg RDL (40-40-45/35-35-40)
  • 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 30s/25-25-30s)

3 Sets

  • 12-8-6 Seated Cable Rows (109-120-131 / 93-104-115)
  • 20 Combo Raises (12/8)

3 Sets

  • 10 DB Floor Press (60/35-40-40)
  • 10 DB Chest Fly (35-35-40/15-20-20)

A lot of weight increases for both of us.

2025/04/27

Sets of 6-10

  • Incline DB Bench Press
    • 10x 30-35-40-45-50-60
    • 15×20, 8×25, 7×30, 6×35, 8×35, 2×40

3 Sets

  • 8 DB Hammer Curls (35/25)
  • 10 IYT (2.5)

3 Sets

  • 6/6 Half-kneeling Landmine Press (55-60-70 / 45-50-52.5)
  • 8/8 Bench Step Overs (18”, 25-30-35 / 24-15-20)

Heading out to walk 9 holes.

2025/04/26

Rotational DB Work

  • 4×6/6 Single Arm Rotational Push Press (25 / 15)
  • 4×6/6 Bent Over Row to Press (30 / 12-10-10-10)
  • 4×6/6 Bulgarian Split Squat w/ Rotation (35/25)
  • 3×10/10 DB Assisted Open Book Press (25/20)
  • 3×10/10 Half Kneeling DB Chops (25/20)

3 Sets

  • 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (75/45)

Cardio

  • 3:00 ramp up pace 
  • 1:00 rest
  • 4x
    • 30s sprint
    • 1:00 rest
  • 3:00 cooldown

I was on the bike and B was on the TrueForm. Been awhile since I went fast and my legs were burning in the second sprint.

2025/04/25

I walked another 18 holes on the golf course yesterday and did a lot of extra walking because of some wild shots early.

4 Sets

  • 6/6 Barbell Reverse Lunges (65-85-95-105 / 65)
  • 15/15 Banded Lateral Walks

3 Sets

  • 8/8 Rotational Single Leg RDL (40/35)
  • 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 30s/25s)

3 Sets

  • 12-8-6 Seated Cable Rows (104-115-126 / 82-93-104)
  • 20 Combo Raises (12/8)

3 Sets

  • 10 DB Floor Press (50-60-60/25-30-35)
  • 10 DB Chest Fly (25-30-35/12-15-20)

2025/04/23

Finally got out and walked 18 holes yesterday.

30:00

  • 20 Lateral Step Overs (12”)
  • 2 loops Suitcase Carry (53)
  • 20 Curtsy Lunges
  • 20 Banded Tricep Pulldowns
  • 10/10 Single Arm OH Marches (35)
  • 5/5 Side Ball Slams (14)

I did 7 rounds plus everything through 13 pulldowns.

2025/04/21

Sets of 4-6

  • Hex Bar Deadlift (30 + 50-80-100-120-140)

I did sets of 6.

3 Sets

  • Weighted Pull-ups
    • Nick: Strict – 10-7-6
    • Brandi: 8# vest – 4-4-4

3 Sets

  • 10/10 Seated Hamstring Banded Curls (red-blue-blue)
  • 10 Tate Press (35-40-45 / 25)

10:00

  • 4/4 Step-ups (20”) / Twisting Box Jumps (12”)
  • 15 V-ups
  • 10 DB Shoulder Press (30) / Push Press (25)
  • 20 alt KB over Shoulder (35/30-25)

I’m still trying not to strain too much on any movements. Got through 4+23. Hitting the golf course tomorrow!

2025/04/20

Rotational DB Work

  • 4×6/6 Single Arm Rotational Push Press (25 / 15)
  • 4×6/6 Bent Over Row w/ Twist (25) / Bent Over Row to Press (15)
  • 4×6/6 Bulgarian Split Squat w/ Rotation (30 / 25)
  • 3×10/10 DB Assisted Open Book Press (25 / 20)
  • 3×10/10 Half Kneeling DB Chops (20 / 20)

3 Sets

  • 4-3-2-1 Barbell Pullover + 2 Press (65 / 45)

Then we went for a 1.8 mile walk.