2025/04/09

Cardio

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

I think I popped a rib out in my back, which isn’t fun, so I’ve spent several times trying to stretch and pop it back.

2025/04/08

Sets of 4

  • Sumo Deadlifts (45-95-125-165-185-205)

We jumped 10 pounds for the last three sets.

4 Sets

  • 8/8 Bulgarian Split Squats (30/25s)
  • 10 DB Curls (30/20s)

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)

This is such a rough superset, especially after the bench reps.

2025/04/06

Rotational DB Work

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

3 Sets

  • 4-3-2-1 Barbell Pullover + 2 Press (65-75-75 / 45-35-40)

12:00 AMRAP

  • 5 Burpee Box Jumps (20/18″)
  • 5/5 Rotational Ball Slams (10/8#)
  • 30 Mountain Climbers
  • 10 DB Hang Cleans (30/20 DBs)

I got 6+33, which beats the 6+4 from last week.

2025/04/05

Yesterday we went for a 2.08 mile walk and it was a bit on the chilly side.

Sets of 4

  • Bench Press

I did 45-95-135-165-185-205-225 again and B was much better this week, with 45-65-85-95-105-110-115.

3 Sets

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

4 Sets

  • 8 Incline DB Rows (60/40)
  • 10 Barbell Calf Raises (155-175-195-215 / 135-155-155-155)

3 Sets

  • 10 DB RDL against barbell (3 up from bottom line, 45 / 40)

2025/04/03

Sets of 4

  • Zercher Squats (45-85-105-125-135 / 45-65-85-105-125)

3 Sets

  • 10-8-6 Lat Pulldowns (137-142-148 / 76-87-98)
  • 8/8 Stepdowns (14″ 30 / 5-10-10)

Sets of 4

  • Push Press / Shoulder Press

I did 45-95-135-155-170 push press and B did 45-55-65-70-75 shoulder press.

3 Sets

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

13-10-8 for me with the pulldowns and 12-9-7 for B on the dips.

3 Sets

  • 3 Lying Rope Climbs

2025/04/01

Sets of 4

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

4 Sets

  • 8/8 Bulgarian Split Squats (25-25-25-30/20s)
  • 10 DB Curls (30/20s)

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)

2025/03/30

Another late night watching Duke.

Rotational DB Work

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

Cool workout I found on Instagram.

3 Sets

  • 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (45-65-75 / 35)

Another Instagram find.

12:00 AMRAP

  • 5 Burpee Box Jumps (20/18″)
    • 5/5 Rotational Ball Slams [example] (10/8# MB)
  • 30 Mountain Climbers
  • 10 DB Hang Cleans (30/20# DBs)

Haven’t got a sweat like that in awhile. I did 6+4.

Going to be up to 65° later, so we might go for a walk.

2025/03/29

On Thursday we went for a walk of almost 2.5 miles and I was whooped yesterday from staying up to watch the Duke game.

Sets of 4

  • Bench Press

I did 45-95-135-165-185-205-225, going up 10-5-5-5-5 on the last five sets from last time. B did 45-65-85-95-105-110[3]-110, with a locked up elbow on the penultimate set.

3 Sets

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

4 Sets

  • 8 Incline DB Rows (60/40)
  • 10 Barbell Calf Raises (155-175-195-215 / 135-155-155-155)

I went up 20 pounds on each set of calf raises.

3 Sets

  • 10 DB RDL against barbell (3 up from bottom line, 40-45-45 / 35-40-40)

2025/03/25

Sets of 4

  • Zercher Squats (45-85-105-125-135 / 45-65-75-75-75)

Brandi is taking it easy with her knee.

3 Sets

  • 10-8-6 Lat Pulldowns (131-137-142 / 76-87-98)
  • 8/8 Stepdowns (14″ 20-25-30 / 0)

Sets of 4

  • Push Press / Shoulder Press

I did 45-95-125-145-165 for push press and B did 45-55-65-70-75 for shoulder press so she wouldn’t have the pressure of the dip.

3 Sets

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

14-9-6 for me with the pulldowns and 9-9-9 for B and her dips.

3 Sets

  • 3 Lying Rope Climbs

These have gotten so much easier than the first week.

2025/03/24

I’m trying to get in more golf practice with the season right around the corner.

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 (12-18/12″)
  • 2×6/6 Med Ball Chest Pass (8/6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (50/45#)

I’ve done higher in other workouts with those rotation box jumps, so decided I should try bumping it up here. It’s a different stimulus in this workout for sure, with all of the explosive stuff. I also went to a heavier MB for the chest pass, which bounces off the wall a lot more.

Cool-down

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