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

2023/09/26

My abs are pretty sore from yesterday.

30:00 AMRAP

  • 10/10 Plate OH Front-Back Lunges
  • 10 Plate G2OH
  • 8 Plate Sit-ups
  • 8 Plate Z Front Raise + 4 Steering Wheels
  • 10 Plate Leg Raise + Reach
  • 10/10 Plate Lunge Lumberjacks
  • 8 alt Plate Push-ups

I used a 15# plate and think I screwed up somewhere in the back half of the workout, accidentally skipping a movement or two. Whoops! By doing that I think I got through 7+46 (minus whatever I skipped).

2023/09/25

I was in Manchester for a week on a work trip. Yesterday we played pickleball for an hour or so and had a lot of fun. This morning we rode 18 holes in a cart and then worked out this afternoon.

3 Sets

  • 10 DB Curl-up Rotate Down (20# DBs)
  • 10 French Press (50# DB)

3 Sets

  • 10 Hammer Curl + Curl Down (20# DBs)
  • 10 Tricep Pushdowns (60#)

3 Sets

  • 30 Banded Curl (blue)
  • 10 Diamond Push-ups

3 Sets

  • 12 Knee-in, Knee-in, Leg Lift
  • 12 Piked Single Leg over DB
  • 12 Tuck-ups (10# DB)
  • 8/8 Side V-ups

2023/09/17

3 Rounds (1:00 work / 10s transition)

  • Low Step-overs (12″)
  • BikeErg
  • OH March (20# DBs) + Side Bends (20#)
  • Jump Rope
  • BikeErg
  • Oblique Heel Touches + Flutter Kicks

Quick one in the morning before heading to the airport for my Manchester trip.

2023/09/16

30:00 AMRAP

  • 10/10 Plate OH Front-Back Lunges
  • 10 Plate G2OH
  • 8 Plate Sit-ups
  • 8 Plate Z Front Raise + 4 Steering Wheels
  • 10 Plate Leg Raise + Reach
  • 10/10 Plate Lunge Lumberjacks
  • 8 alt Plate Push-ups

Fifteen pound plate for me. Was cruising and got 8+6 today after 6+34 and 6+74 the first two times. We’re heading out to walk 9 holes.

2023/09/15

On Wednesday I walked 18 holes and had to push my card for the last five because the battery died after forgetting to top off it’s charge. Yesterday we had a meeting to go to. This afternoon I edged and mowed the lawn.

Incline Bench Press

  • 10×45
  • 5×85
  • 5×105
  • 5×125
  • 5×135
  • 5×145

The set with 135 was a struggle and for the final set I focused on spreading the bar and got through it with ease.

3 Sets

  • 12 Incline DB Fly (20/15#)
  • 12 Incline Bat Wing Fly (20/15#)

3 Sets

  • 12 Incline Back Fly (25/15-20-20#)
  • MAX Inverted Bar Rows (10s)

3 Sets

  • 12 Seated Rows (wide, 115/71#)
  • 8/8 Kroc Rows (50/35)

2 Sets

  • 6/6 Standing Fire Hydrants (forward + backward)
  • 6/6 Ballerina Stretch
  • 20 alt Golf Stance Hip Turns

2023/09/12

On Saturday I spent about 7 hours installing laminate flooring in one of the spare bedrooms. On Sunday we walked 9 holes, I cut the lawn, and skipped a workout because my body was pretty wrecked from the flooring. Yesterday I walked 18.

20:00 AMRAP

  • 6/6 Twisting Box Jumps (20/12”)
  • 4 Strict Pull-ups
  • 10 Hang DB C&J (20/12s)
  • 10 Ball Slams (14/10 MB)
  • 10 Mike Tyson Push-ups

I improved by 12 reps to 7+11 and Brandi improved by 14 to 6+26. Today I did all doubles on the pull-ups.

2 Rounds

  • 8/8 Side High Plank Crunch
  • 8 alt High Plank Knee to Elbow Slide
  • 8/8 Side Plank Leg Lift + Hip Dip
  • 16 alt V-ups
  • 8 alt Single Leg Raise + Single Leg Raise + Hip Lift (lower one leg at a time)