2024/06/20

Walked 18 in the heat again yesterday.

Cardio / Sprints

  • 3:00 Slow
  • 1:00 Fast
  • 2:00 Slow
  • 8 Rounds
    • 30s Fast
    • 30s Slow
  • 2:00 Slow
  • 1:00 Fast
  • 3:00 Slow

I was on the BikeErg.

Chest / Shoulders

5 Sets

  • 5 Bench Press

Warmed up with 10×45 and then 75-105-135-155-175-190-200-210. That was a 10 jump on the four sets after 75 and a 5 pound bump on the last 3 sets. Brandi did 100 for her working sets.

4 Sets

  • 6/6 Single Leg Table Top DB Bench Press (45/25)
  • 3×10 Banded Rotations (Up, CS blue)

4 Sets

  • 6 Shoulder Press (65 WU, 85-95-105-115 / 60-65-65-65)

2024/06/18

Walked 18 holes in the heat yesterday! I drank a ton of extra water and didn’t get my usual headache.

Arms

4 Sets

  • 10 EZ Bar Curls (46#)
  • 10 OH Bar Tricep Extensions (38-38-43-43 / 27-32-32-32)

3 Sets

  • 21s – Hammer Curls (20/15)
  • 20 Banded Tricep Pulldowns (blue/red)

3 Sets

  • 10 In & Out DB Curls (20/15)
  • 20 alt DB Tate Press (25/15)

HIIT

4 Rounds

  • 10 Reverse DB Lunges (15/8)
  • 10 OH Leg Raises (40/25)
  • 10 Push-ups
  • 10/10 KB Around the Worlds (35/45)
  • 10 Russian KBS (53/45)
  • 30 Alt Side Crunches

Took me 10:20. There was a nice breeze today, which helped it not feel terrible.

2024/06/16

Yesterday we walked nine holes and did some yard work. This morning we went for an hour walk and then in the gym before this heatwave starts.

Back

4 Sets

  • 5 Deadlifts (185) / 12 Hip Bridges (45)
  • 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

  • 6 Pendlay Rows (85#)
  • 3xSuitcase carry (60/50#)

4 Sets

  • 3×10/10 Standing Banded Woodchops (CS blue down)
  • 8 Lat Pulldown (120/76#)

4 Sets

  • 8 Seated Cable Rows wide grip bar (104/82#)
  • 3×12 DB Dead Bugs (12)
  • 3×12 OH Crunches (2×12)

Abs

2 Sets

  • 12/12 Quarter Get-ups (20/15)
  • 12/12 Bottoms up Dead Bug (20/15)
  • 20 OH Toe Reach (20/15)
  • 30 OH Hollow Flutter Kick (20/15)
  • 20 Feet Elevated DB Pull Throughs (40/25)

2024/06/14

Been over a week in the gym because I came down with bronchitis. Walked 18 holes yesterday and finally feeling better. We warmed up with a walk around the block, which I think is about 700m.

Legs

  • 5x 5 Back Squats 155# / 40s Wall Sit (40#)
  • 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

  • 16 Lunges (35# DBs)
  • 8 RDL (115#)

3 Sets

  • 8 Weighted Step-ups (20″, 25# DBs)
  • 8 Box Jumps (20/24″)

B was doing the higher box jumps, which I probably could have done, but didn’t want to push my first day back.

3 Sets

  • 8 Sumo KB Deadlifts (70#)
  • 10/10/10 Calf Raises (50/35#)

Abs

3 Sets

  • 20 OH March (25/20# DBs)
  • 10/10 Side Bends (25# DB)
  • 10/10 Split Stance MB Chop (10/8# MB)

2024/06/05

I went to the driving range for a great one hour session this morning.

Chest & Shoulders

5 Sets

  • 5 Bench press (75-95-125-145-165-185-195-205 / 100)

4 Sets

  • 6/6 Single Leg Table Top DB Bench Press (45/25)
  • 3×10 Banded up rotations 

4 Sets

  • 6 Shoulder Press (65 WU, 85-95-105-115 / 55)
  • 20 Golf Shaft/Stance Rotations

B was struggling with the shoulder press this week so had to cut it back.

4 Sets

  • 14 Banded Fly (CS blue)
  • 15 Lateral raises (10/8)

Abs & Cardio

3 Rounds

  • 1:00 Plank
  • 30 Reverse Crunches
  • 30s/30s Side Planks
  • 30 Mountain Climbers
  • 2:00 Cardio

B was on the TrueForm and I was on the rower.

2024/06/04

Yesterday I walked 18 holes.

Cardio / Sprints

  • 3:00 Slow
  • 1:00 Fast
  • 2:00 Slow
  • 8 Rounds
    • 30s Fast
    • 30s Slow
  • 2:00 Slow
  • 1:00 Fast
  • 3:00 Slow

Power

4 Sets

  • 4/4 Single Leg Side Box Jumps (12″)

4 Sets

  • 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

  • 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

  • 4/4 Pitch & Punch (CS Blue)

4 Sets

  • 6/6 Staggered Ball Slam (10# MB)

2024/06/02

Busy day out of town yesterday.

Cardio / Warm-up

  • 4:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 3:00 TrueForm Walk

Back

4 Sets

  • 5 Deadlifts (185) / 12 Hip Bridges (45)
  • 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

  • 6 Pendlay Rows (90#)
  • 3xSuitcase carry (60/50#)

4 Sets

  • 3×10/10 Standing Banded Woodchops (CS blue down)
  • 8 Lat Pulldown (115-120-120-120/76#)

4 Sets

  • 8 Seated Cable Rows wide grip bar (104/82#)
  • 3×12 DB Dead Bugs (12)
  • 3×12 OH Crunches (2×12)

Abs

2 Sets

  • 12/12 Quarter Get-ups (20/15)
  • 12/12 Bottoms up Dead Bug (20/15)
  • 20 OH Toe Reach (20/15)
  • 30 OH Hollow Flutter Kick (20/15)
  • 20 DB Pull Throughs (50/35)

2024/05/31

Yesterday I walked 18 holes and this afternoon I mowed the lawn.

Warm-up / Cardio

10:00 BikeErg

Legs

  • 5x 5 Back Squats 150# / 40s Wall Sit (40#)
  • 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

  • 16 Lunges (35# DBs)
  • 8 RDL (115#)

3 Sets

  • 8 Weighted Step-ups (20″, 25# DBs)
  • 8 Box Jumps (20″)

3 Sets

  • 8 Sumo KB Deadlifts (70#)
  • 10/10/10 Calf Raises (50/35#)

Abs

3 Sets

  • 20 OH March (25/20# DBs)
  • 10/10 Side Bends (25/20# DB)
  • 10/10 Split Stance MB Chop (10/8# MB)

We went to the driving range and figured out some things with our drivers.

2024/05/29

On Tuesday I walked 18 holes, due to the holiday on Monday.

Chest & Shoulders

5 Sets

  • 5 Bench Press (10×45, 75-95-125-145-165-185-195-205 / 100)

4 Sets

  • 6/6 Single Leg Table Top DB Bench Press (40/25)
  • 3×10 Banded Up Rotations 

4 Sets

  • 6 Shoulder Press (65 WU, 85-95-105-110 / 60-65-65-70)
  • 20 Golf Shaft/Stance Rotations

4 Sets

  • 14 Banded Fly (CS Blue)
  • 15 Lateral raises (10/8)

Abs & Cardio

3 Rounds

  • 1:00 Plank
  • 30 Reverse Crunches
  • 30s/30s Side Planks
  • 30 Mountain Climbers
  • 2:00 Cardio

I was on the BikeErg and B was on the TrueForm.

2024/05/27

We played some pickleball this morning. Loosened up with some back mobility.

Power

4 Sets

  • 4/4 Single Leg Side Box Jumps (12″)

4 Sets

  • 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

  • 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

  • 4/4 Pitch & Punch (CS Blue)

4 Sets

  • 6/6 Staggered Ball Slam (10# MB)

Abs

3 Sets

  • 30 Oblique Heel Touches
  • 20 alt Side Crunches
  • 30 Hollow Flutter Kicks
  • 20 Bicycles