We got married Friday afternoon and are in Cancun! Went to a 30 minute core class at the resort, which kicked our asses!!
2023/10/23
2023/10/20
3 Sets
- 10 alt Curl / Wide Curl (20# DBs)
- 10 Close Grip DB Bench Press (35# DBs)
- 10 Elbow Up Lateral Raise (15# DBs)
3 Sets
- 10 Curl to Underhand Shoulder Press (20# DBs)
- 10 DB Skull Crushers (30# DBs)
- 10 DB Upright Rows (25# DBs)
3 Sets
- 10 Hammer Curls (25# DBs)
- 10 Staggered OH Rope Tricep Extensions (38#)
- 8/8 High Plank Fly (12# DB)
2 Rounds
- 12 Kneeling Halos (20# KB)
- 8/8 Half Kneeling Rotations (30# KB)
- 8/8 Kneeling Dig & Chop (20# KB)
- 10 X Body Lift (15# KB)
- 12 Plank Pull Throughs (30# KB)
- 10/10 Plank Saw (15# KB)
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
Nick Momrik's Fitness Logs 