2024/10/19

Legs

3 Sets

  • 8 Front Squats (105-115-120#) / Incline DB Squat (25# DBs)

3 Sets

  • 8/8 Bulgarian Deadlifts (18”, 70#)
  • 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

  • 8/8 Single Leg RDL (65#) / 8/8 stability ball hamstring curls
  • 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

  • 8/8 Single Leg DB Step-ups (20”, 40#)
  • 8 Side Jumps / 4/4 Side Box Jumps (12”)

Abs

3 Rounds

  • 1:00 Plank
  • 10/10 Side Jack Knifes
  • 10 Leg Lifts

2024/10/18

Yesterday I walked 18 holes.

Chest & Shoulders

4 Bench Press

45-95-135-165-185-205

45-65-85- 3×107.5 – 107.5 – 112.5

I screwed up on Brandi’s weights. Worked out though!

3 Sets

  • 10 Banded Chest Press (standing, CS blue)
  • MAX Diamond Push-ups 

It was all 20s for me and 17-15-15 for B.

3 Sets

  • 8/8 Landmine Press (45 + 40/15)
  • 10 DB Shrugs (60)

3 Sets

  • 8 Upright DB Rows (30/25)
  • 12 Combination Raises (15/12)

Off to play some pickleball!

2024/10/16

I needed a rest day yesterday. Today I mowed the lawn at the new place for the second time, which takes about an hour.

Back

4 Sets

  • 4 Hex Bar Deadlifts (140-150-160-170#)
  • 3×10 Incline Back Fly (25/20)

4 Sets

  • MAX Pull-ups (10-8-7-7 / 6-5-5-4)
  • 8 Straight Arm Pulldowns (60/49)

4 Sets

  • 8 Bent Barbell Rows (75)
  • 3×10 Incline DB Rows (40/30)

Abs

3 Sets

  • 10 Hanging Leg Raise
  • 10/10 Banded Rotations
  • 10/10/10/10 Banded Butter Churners

2024/10/14

The outer are of my quads are really sore.

Partner Workout

5 Rounds

  • 5/5 Box Jumps (24”)
  • 2/2/2/2 Strict Pull-ups
  • 12/12 Walking Lunges (15# DBs)
  • 6/6 Power Cleans (85#)

We added the dumbbells for the lunges today. It took us 12:56. My notes say last time took us 11:50, though. Did the dummbells slow us down that much? I suppose with 120 total lung steps it wouldn’t have to be that much slower per rep to add up.

Abs

3 Sets

  • 6/6 Jack Knife Combo
  • 6 In & Out Combo
  • 12 Scissor Kicks
  • 12 Straight Arm Russian Twists

Holding in the same piked position makes for some of the hardest ab routines. I had to scale a whole bunch.

2024/10/13

Legs

3 Sets

  • 8 Front Squats (105-115-120#) / Incline DB Squat (25-30-35# DBs)

3 Sets

  • 8/8 Bulgarian Deadlifts (18”, 70#)
  • 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

  • 8/8 stability ball hamstring curls / 8/8 Single Leg RDL (65#)
  • 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

  • 8/8 Single Leg DB Step-ups (20”, 40#)
  • 8 Side Jumps / 4/4 Side Box Jumps (12”)

Abs

3 Rounds

  • 1:00 Plank
  • 10/10 Side Jack Knifes
  • 10 Leg Lifts

2024/10/12

Brandi wasn’t feeling good on Wednesday, I walked 18 on Thursday, and yesterday we played two hours of pickleball.

Chest & Shoulders

4 Sets

  • 4 Bench Press

I went 45-95-135-165-185-205 and B went 45-65-85-95-105-110, up 10 and 5 pounds, repsectively, on our last set. B also jumped 5# on her penultimate.

4 Sets

  • 10 Banded Chest Press (standing, CS blue)
  • MAX Diamond Push-ups 

20-15-15-15

15-15-15-15

4 Sets

  • 8/8 Landmine Press (45 + 40/15)
  • 10 DB Shrugs (60)

4 Sets

  • 8 Upright DB Rows (30/25)
  • 12 Combination Raises (15/12)

Abs

3 Rounds

  • 12 Tuck-ups (15/12# DB)
  • 12 Sit-up with alt Row Boat (15/12)
  • 12 alt V-ups
  • 8/8 Side Plank DB Reach (15/12)

2024/10/08

Walked 18 holes yesterday.

Back

4 Sets

  • 4 Hex Bar Deadlifts (140-150-160-170#)
  • 3×10 Incline Back Fly (25/20)

Warmed up with 45-85-110.

4 Sets

  • MAX Pull-ups (10-8-7-6 / 5-4-4-4)
  • 8 Straight Arm Pulldowns (60/49)

4 Sets

  • 8 Bent Barbell Rows (75)
  • 3×10 Incline DB Rows (40/30)

Abs

3 Sets

  • 10 Hanging Leg Raise
  • 10/10 Banded Rotations (CS blue)
  • 10/10 Banded Butter Churners (CS blue

2024/10/06

We played almost two hours of pickleball this morning.

Legs

3 Sets

  • 8 Incline DB Squat (20-25-30# DBs) / 8 Front Squats (105-105-115#)

3 Sets

  • 8/8 Bulgarian Deadlifts (18”, 70#)
  • 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

  • 8/8 stability ball hamstring curls / 8/8 Single Leg RDL (65#)
  • 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

  • 8/8 Single Leg DB Step-ups (20”, 35#)
  • 8 Side Jumps / 4/4 Side Box Jumps (12”)

2024/10/05

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