2024/05/24

Yesterday I walked 18 holes. We warmed up by walking 700 meters around the block.

Legs

  • 5x 5 Back Squats 145# / 40s Wall Sit (40#)
  • 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

  • 16 Lunges (35# DBs)
  • 8 RDL (105#)

3 Sets

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

3 Sets

  • 8 Sumo KB Deadlifts (70#)
  • 10/10/10 Calf Raises (45/35#)

Abs

3 Sets

  • 20 OH March (25/20# DBs)
  • 20 DB Twists (15/12# DBs, hands under chin)
  • 10/10 Split Stance MB Chop (10/8# MB)

2024/05/22

Chest

5 Sets

  • 5 Bench press (10×45, 75-95-125-145-165-175-185-195 / 95)

Stuck to the same weights this week and it was still tough.

  • 4×6/6 Single Leg Tabletop DB Bench Press (40/20-25-25-25)
  • 3×10 Banded up rotations

4 Sets

  • 6 Shoulder Press (60, 80-90-100-110 / 55)
  • 20 Golf Shaft/Stance Rotations

I increased five pounds on every set.

4 Sets

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

Cardio Abs

3 Rounds

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

2024/05/21

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 and B was on the TrueForm.

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)

2024/05/19

Yesterday we walked 9 holes in the afternoon heat and this morning we played almost an hour of pickleball.

Back

4 Sets

  • 5 Deadlifts (165) / 12 Hip Bridges (40)
  • 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 (115/82#)

4 Sets

  • 8 Seated Cable Rows wide grip bar (104/76#)
  • 3×12 DB Dead Bugs (12# DBs)
  • 3×12 OH Crunches (2×12# DBs)

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)

2024/05/18

Conditioning

5 Rounds – 50s work / 10s transition

  • Twisting Box Jumps (12”)
  • Push-ups
  • Machine
  • Side MB Slams (10#)
  • Curtsy Lunges
  • Burpees
  • Plank

I was on the rower and B was on the TrueForm. After the first round I switched from the step burpees to real ones.

Arms

3 Sets

  • 10 Reverse Grip Curls (15/12)
  • 10 Tricep Pulldowns (rope, 60/43)

3 Sets

  • 10 In/out Hammer Curls (20/20)
  • 10 Skull Crushers (25/20)

Mobility

2 Sets

  • 12 Hip Opener Get-ups
  • 10/10 Half-kneeling Rotation w/ Arm Reach Behind

2 Sets

  • 10/10 Coiling Slide Backs (red band)

Got these from a Golf Digest.

2024/05/16

I mowed the lawn earlier today.

Cardio / Warm-up

  • 4:00 TrueForm Walk
  • 2:00 / 2:00 TrueForm Walk Sideways
  • 2:00 TrueForm Walk Backwards

Legs

  • 5x 5 Back Squats 135# / 40s Wall Sit (30#)
  • 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

  • 16 Lunges (15/35# DBs)
  • 8 RDL (85#)

I added some dumbbells to the lunges today, but started easy. We jumped 20# on the Romanian deadlifts.

3 Sets

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

3 Sets

  • 8 Sumo KB Deadlifts (53/70#)
  • 10/10/10 Calf Raises (40/35#)

I went up to 53 from last week’s 35 pound kettlebell.

Abs

3 Sets

  • 20 OH March (25/20# DBs)
  • 20 DB Twists (15/12# DBs, hands under chin)
  • 10/10 Wood Chop (15/12# DB)

2024/05/15

5 Sets

  • 5 Bench press

B’s working sets were at 95. I went 10×45, then 5x 75-95-125-145-165-175-185-195.

  • 4×12 Incline DB Bench Press (40/25)
  • 3×10 Banded up rotations 

4 Sets

  • 6 Shoulder Press (55-75-85-95-105 / 55)
  • 20 Golf Shaft/Stance Rotations

4 Sets

  • 12-14 Banded Fly
  • 15 Lateral raises (10/8)

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.

2024/05/14

On Sunday afternoon we talked 9 holes and I walked 18 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

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)

That was a lot of fun!

2024/05/12

There has been a whole lot of soreness, but I’m glad to be back on the right path. All pop is gone from the house and I just weighed in at 219.9 after finishing this workout. Time to lead back out.

Warm-up / Cardio

10:00 TrueForm Walk

Back

4 Sets

  • 5 Deadlifts (155) / 12 Hip Bridges (30)
  • 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

  • 6 Pendlay Rows (85#)
  • 3×50/50m Suitcase carry (60/50#)

4 Sets

  • 3×10/10 Standing Banded Woodchops (CS blue)
  • 8 Lat Pulldown (115/82#)

4 Sets

  • 8 Seated Cable Rows (wide grip bar, 104/71-76-76-76#)
  • 3×12 DB Dead Bugs (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 (50/25)

2024/05/11

Circuit Training

5 Rounds – 50s work / 10s transition

  • Twisting Box Jumps (12″)
  • Push-ups
  • Machine
  • Side MB Slams (10#)
  • Curtsy Lunges
  • Burpees
  • Plank

Arms

3 Sets

  • 10 Reverse Grip Curls (15/12)
  • 10 Tricep Pulldowns (rope, 60/48)

3 Sets

  • 10 In/out Hammer Curls (15)
  • 10 Skull Crushers (15)

I skipped this final superset

Mobility

3 Sets

  • 12 Hip Opener Get-ups
  • 8/8 Bulgarian Split Squat Rotations (10# MB)
  • 8/8 Half-kneeling Rotation w/ Arm Reach Behind