2023/10/19

15:00 BikeErg

3 Sets

  • 10 Pendlay Rows (65#)
  • 10 Seated Rows (104#)

3 Sets

  • 10 Straight Arm Lat Pulldown (60#)
  • 20 Band Pull Aparts (blue)

3 Sets

  • 8 DB Bench Press (50# DBs)
  • 8 DB Fly (25# DBs)
  • 8 DB Bench Press (50# DBs)

3 Sets

  • 12 alt Underhand Cross Body Front Raises (15#)
  • 20 Plate Raise (10#)
  • 12 alt Underhand Cross Body Front Raises (15#)

2 Rounds

  • 30 AbMat Sit-ups
  • 30 alt Side Crunches

2023/10/17

Was able to get out and walk 18 holes. Quite chilly to start, but bundled up, I was comfortable after 4-5 holes.

3 Sets

  • 6/6 Elevated Reverse Lunge w/ Knee Drive (6″, 25# DBs)
  • 6/6 Single Arm/Leg KB Deadlifts (45# KB)
  • 10 OH Leg Lifts (25# KB)
  • 10 OH Windshield Wipers (25# KB)

Going from a plate to the 6″ box was a challenge.

3 Sets

  • 12 Step-ups (20″, 25# DBs)
  • 10/10/10 Calf Raises (25# DBs)
  • 10/10 Side Bends (25# DBs)
  • 30 OH March (25# DBs)

3 Sets

  • 10 Slider Hamstring Curls
  • 10 Curtsy Lunges (25# DBs)
  • 10 Knee Raise + Leg Lift + Leg Lower
  • 20 March w/ Twist (25# DB)

2023/10/15

Edged, trimmed, and mowed the lawn.

  • 5:00 Cardio
  • 3 Sets
    • 10 DB Curl-up Rotate Down (20# DBs)
    • 10 French Press (50# DB)
  • 5:00 Cardio
  • 3 Sets
    • 10 Hammer Curl + Curl Down (20# DBs)
    • 10 Tricep Pushdowns (60#)
  • 5:00 Cardio
  • 3 Sets
    • 30 Banded Curl (blue)
    • 10 Diamond Push-ups
  • 5:00 Cardio
  • 3 Sets
    • 12 Knee-in, Knee-in, Leg Lift
    • 12 Piked Single Leg over DB
    • 12 Tuck-ups
    • 8/8 Side V-ups

Hopefully golfing tomorrow!

2023/10/14

Brandi was sick and then I got it, so I haven’t been in the garage gym in over a week!

20:00 BikeErg

2 Sets

  • 12 Kneeling Halos (20# KB)
  • 8/8 Half Kneeling Rotations (30# KB)
  • 8/8 Kneeling Dig & Chop (20-15# KB)
  • 10 X Body Lift (15# KB)
  • 12 Plank Pull Throughs (30# KB)
  • 10/10 Plank Saw (15# KB)

2023/10/05

Raining all day so no golf.

12:00 BikeErg

3 Sets

  • 20 Bent Over See Saw Rows (20# DBs)
  • 8 Bent Over Back Fly + Standing Lateral Raise (10# DBs)

3 Sets

  • 12 External Rotations (mug-hold grip, 20# DBs)
  • 12 Upright DB Rows (20# DBs)

3 Sets

  • 10 Goblet Squats (35# KB)
  • 10 Cossack Squats

2 Sets

  • 10/10 Side Laying Crunches
  • 10 Butterfly Crunches
  • 10 Leg Lift + Toe Reaches
  • 10 Tuck-ups
  • 10/10 Knee Up One Leg V-ups

2023/10/04

4 Rounds

  • 1:00 BikeErg
  • 10s transition
  • 30s Push-ups (2×10)
  • 30s Slow Mountain Climbers
  • 10s transition
  • 30s DB Curl to Underhand Press (15# DBs)
  • 30s Standing DB Rotations (15# DB)
  • 10s transition
  • 1:00 Row
  • 1:00 Front to Back Lunges
  • 10s transition

2023/10/03

Had a rest day yesterday and no golf due to other things going on. I mowed the lawn this morning.

5:00 BikeErg

3 Sets

  • 6/6 Elevated Revers Lunge w/ Knee Drive (25# DBs)
  • 6/6 Single Leg Single Arm Deadlifts (45# KB)
  • 10 OH Leg Lifts (25# DB)
  • 10 Lying OH Windshield Wipers (25# DB)

3 Sets

  • 12 Step-ups (20″, 25# DBs)
  • 10/10/10 Calf Raises (25# DBs)
  • 10/10 Side Bends (25# DB)
  • 20 OH March (25# DBs)

3 Sets

  • 10 alt Curtsy Lunges (25# DBs)
  • 10 Laying Hamstring Sliders
  • 10 Hanging Knee Raise + Leg Raise + Lower
  • 20 Twisting March (25# DB)

2023/10/01

We walked 9 holes this afternoon and then did a quick workout.

4 Rounds

  • 4 Strict Pull-ups (2×2)
  • 16 Cross Body DB Front Raises (20# DBs)
  • 50m Farmer Cary (50# DBs)
  • 10 Decline Push-ups (18″)

2 Rounds

  • 10/10 Side Laying Crunches
  • 10 Butterfly Crunches
  • 10 Leg Lift + Toe Reaches
  • 10 Tuck-ups
  • 10/10 Knee Up One Leg V-ups

2023/09/30

Walked 18 on Thursday and was busy yesterday.

12:00 BikeErg

3 Sets

  • 10 [Seated] Arnold Press (30/15s)
  • 10/10 KB Curl (20/15)
  • 10 Bench Dips

3 Sets

  • 14 Front + Lateral Raise (10/8s)
  • 10 Hammer Curls (25/20s)
  • 10 French Press (50/35)

3 Sets

  • 10 Upright DB Row (20/15s)
  • 10 EZ Bar Curl / Barbell Curl (51/35)
  • 20 Banded Tricep Pulldowns (blue/red)

2 Sets

  • 12/12 Standing Lateral Leg Lift w/ Rotation
  • 10/10 Single Arm OH March
  • 10/10 Standing DB Around the Head
  • 8/8 Reverse Lunge w/ Twist
  • 20 Standing Knee Raise Crunch

I used a 20# dumbbell the whole time.

We went for a 2.7 mile walk in the evening.

2023/09/27

My abs are even more sore today. I cut the lawn earlier.

3 Sets

  • 8/8 Lateral Crossover Step-ups (18/20”, 12/20# DB)
  • 12 Reverse Lunge w/ KB Steering Wheel (10/20)
  • 6 Hanging Knee Raise + Leg Lift + Lower
  • 6 Hanging Tick Tocks

I couldn’t do the leg lifts with my upper abs being so sore so I just did a form of knee raise.

3 Sets

  • 8 Incline DB Squats (15/20s)
  • 12 Sumo KB Deadlift (53/70)
  • 8 Parallette Shoot Thrus
  • 10/10 KB Around the World (35/45)

3 Sets

  • 8/8 Side Step-up w/ Leg Kick Back (15/20s)
  • 16 Side to Side Step/Jump Lunges (15s/35)
  • 10 Hanging alt Knee Raise
  • 10 Tuck-ups

3 Sets

  • 10 Cat/Cow
  • 20 Laying Hip Openers