2025/03/15

Yesterday I walked nine holes and it was great!

Sets of 4

  • Zercher Squats (45-75-95-115-125)

3 Sets

  • 10-8-6 Lat Pulldowns (126-131-136 / 73.5-82-93)
  • 8/8 Stepdowns (14″ 15-15-20 / 0-10-15)

Sets of 4

  • Push Press

I did 45-95-115-135-160 and B did 45-65-85-90-100

3 Sets

  • MAX Tricep Pulldowns (rope, 65-71-71) / MAX Dips (8# vest)

13-6-7 and 10-10-10

3 Sets

  • 3 Lying Rope Climbs

2025/03/12

Golf – Speed & Power

Warm-up

  • 10/10 Forward Lunge Overhead Reach
  • 10/10 Lateral Lunge w/ Rotation
  • 10/10 X-Factor
  • 30/30s Side Plank
  • 30/30s Copenhagen Side Plank
  • 20 90/90 Hip Mobility
  • 20 Bird Dogs
  • 10 Cat Cows
  • 12 Bear Walk
  • 20 Lateral Bound
  • 10/10 Staggered Stance T-spine Rotation
  • 8/8 Med Ball Rotations (6#, fast!)

Workout

  • 2×6/6 Rotation Box Jumps (12″)
  • 2×6/6 Med Ball Chest Pass (6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (50/40#)

Cool-down

  • 10/10 Half-kneel T-spine Rotations
  • 20 Tactical Frogs w/ Rotation
  • 10/10 X-Factor

2025/03/11

We went for a 1.59 mile walk yesterday since it was over 60°!

Sets of 4

  • Sumo Deadlifts (45-95-125-155-175-195)

We bumped the last three sets 10 pounds.

4 Sets

  • 8/8 Bulgarian Split Squats (25/20s)
  • 10 DB Curls (25/20s)

7 Rounds

  • 8 DB Bench Press (50/35s)
  • 12 Walking Lunges

3 Sets

  • 12 Seated DB Shoulder Press (35/20s)
  • 10 Tricep Pushdowns (60/49)

2025/03/09

Sets of 4

  • Bench Press

I did 45-95-125-155-175-195-215 and B did 45-65-75-95-105-110-115(3).

3 Sets

  • 10 Upright Row (35/25)
  • 10 Incline Tricep Kickback (20/15)

4 Sets

  • 8 Incline DB Rows (40-45-45-50 / 30-30-35-35)
  • 10 Barbell Calf Raises (135-155-155-175 / 115-135-155-155)

3 Sets

  • 10 DB RDL against barbell (25-30-30 / 20)

2025/03/07

Sets of 4

  • Zercher Squats (45-75-95-115-125)

Can remember the last time I did any type of squats with a barbell.

3 Sets

  • 10 Lat Pulldowns (115-126-126 / 71-71-73.5)
  • 8/8 Stepdowns (14″)

Sets of 4

  • Push Press

I did 45-75-95-115-135-155 and B did 45-65-85-90-95.

3 Sets

  • MAX Tricep Pulldowns (rope, 60) / MAX Dips

I tried the dips and my left shoulder is still feeling something, so I did the pulldowns. B got 8-7-9 with her dips and I did 15-13-10. It sure is different doing these for max reps!

3 Sets

  • 3 Lying Rope Climbs

These are hard! First getting out the rope in the new gym.

2025/03/05

Feeling my glutes from yesterday’s workout.

Golf – Speed & Power

Warm-up

  • 10/10 Forward Lunge Overhead Reach
  • 10/10 Lateral Lunge w/ Rotation
  • 10/10 X-Factor
  • 30/30s Side Plank
  • 30/30s Copenhagen Side Plank
  • 20 90/90 Hip Mobility
  • 20 Bird Dogs
  • 10 Cat Cows
  • 12 Bear Walk
  • 20 Lateral Bound
  • 10/10 Staggered Stance T-spine Rotation
  • 8/8 Med Ball Rotations (6#, fast!)

Workout

  • 2×6/6 Rotation Box Jumps (12″)
  • 2×6/6 Med Ball Chest Pass (6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

  • 10/10 Half-kneel T-spine Rotations
  • 20 Tactical Frogs w/ Rotation
  • 10/10 X-Factor

2025/03/04

Sets of 4

  • Sumo Deadlifts (45-95-125-145-165-185)

4 Sets

  • 8/8 Bulgarian Split Squats (25/20s)
  • 10 DB Curls (25/15-15-20-20s)

7 Rounds

  • 8 DB Bench Press (45-50… / 25-30-35…)
  • 12 Walking Lunges

We had a 10 minute timer going and got through seven rounds about 5-10 seconds before it ran out.

3 Sets

  • 12 Seated DB Shoulder Press (35/20s)
  • 10 Tricep Pushdowns (60/49)

2025/03/02

Cardio

  • 10:00 TrueForm Walk
  • 10:00 Row
  • 10:00 TrueForm Walk
  • 10:00 BikeErg

Mobility

3 Sets

  • 10 Golf Stance underhand rotations

2 Sets

  • 10/10 Half Kneeling Side Lunge with KB front rack twist

Then we played around with tennis balls, trying the bouncing thing we’d seen Rory do in Full Swing, messing around with juggling, and bounce passing to each other.