2023/05/20

Loosened up with 3×8 rope golf swings.

3 Sets

  • 5:00 TrueForm / BikeErg
  • 12 Piked V Taps over DB
  • 12 Piked Side to Side over DB
  • 12 Piked In and Outs
  • 12 Piked High/Low Taps
  • 12 Piked alt Up and Overs

I was on the bike.

I’d seen this work for back pain a few times in different places and have been wanting to try it.

It’s a challenge and I was sweating. It’s kind of like a specialized yoga workout and really gets you feeling all kinds of muscles.

2023/05/19

Walked 18 holes yesterday. We loosened up with some rope golf swings.

3 Sets

  • 8/8 Lateral Crossover Step-ups (18/20”, 10/20# DB)
  • 20 MB Rotation Dead Bugs (8/14#)
  • 5/5 Single Arm Golf Posture MB Throw Downs (8/14#, Twitter)

3 Sets

  • 8/8 Twisting Box Jumps (12/20”)
  • 20 Russian KBS (35/53#)
  • 10 Laying down MB Throw (10/14#)

3 Sets

  • 6/6 Single Arm Front Rack squat w/ Twist and press (5/12#)
  • 20 See Saw Bent over DB Rows (15/25#)
  • 20 Kneeling Plate Rotations (10/15#)

20:43

2 Sets

  • 20/20 Booty Scoots (Seated Hip Walks with straight legs, forward and back)
  • 20 Seated Hip Openers

2 Sets

  • 10 Windshield Wipers
  • 10 Child Pose Burpees

2023/05/17

2 Sets of 8-10 Seconds ISO Holds

  • Top of Backswing – Trail then lead
  • Top of Backswing – 2 hands
  • Halfway Down – Trail then lead
  • Halfway Down – 2 hands
  • Impact – Trail then lead
  • Impact – 2 hands

3 Sets

  • 12 Skull Crushers (35# bar / 25# DBs)
  • 12 alt Criss Cross Front Raises (12/15# DBs)

3 Sets

  • 8/8 Concentration Curls (15/25#)
  • 12 OH Cable Tricep Extensions (27/38#)

3 Sets

  • 12 Upright Rows (15/25# DBs)
  • 10 Step Out Push-ups

3 Sets

  • 12 Curls w/ Rotation Press Down (12/20# DBs)
  • 12 Tabletops (12/10# DBs)

Yep, B went heavier than me for the tabletops. Took us 23:46.

3 Sets

  • 12 Dead Bug Pullovers (12/15#)
  • 6/6 Single DB OH Side Crunches (12/25#)
  • 12 alt V-ups (8/15#)
  • 6/6 Side Plank w DB Reach (8/15#)
  • 12 Bear Plank DB Pull-throughs (20/25#)

2023/05/16

On Sunday we went to a movie and relaxed for the last day of our vacation. Yesterday I walked 18 holes.

Dynamic Swing Speed – 2 Sets of 5

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing

4×5 Both Arms (Driver)

I got my new PXG Gen 6 driver today, so we took the PRGR outside to swing out of our shoes. At my driver fitting I was swinging around 108-114 mph. Today I clocked in some in that same range and had one outlier at 121!

6 Cycles of 4:00 Work – 1:00 Rest

  • 10 Pull-ups (green band)
  • 15 DB Floor Key Press (20/30# DBs)
  • 8/8 Kroc Rows (35/50# DB)
  • 16 KB Rotations w/ Hip Drive (20/30# KB, Instagram)
  • BikeErg / TrueForm

I was on the bike each time and increased my average pace by at least 1 second per 1,000 meters each round. Felt good.

2 Sets

  • 6/6 Rig Hold Half Kneeling Fire Hydrant
  • 8/8 Seated Knee Lifts

2 Sets

  • 20 Lying Knees Up & Together w/ Feet Separations
  • 10/10 Hip Airplanes

2023/05/13

We went to Key Largo on Saturday and got back Wednesday night. On the three full days we were there we went for walks of 2-2.5 miles. Yesterday we played 18 holes but rode.

Warmed up our legs a bit and did a couple rounds of rope golf swings.

3 Sets

  • 10 Incline Squats (15/20# DBs)
  • 10 Low Box Jumps (18”)
  • 30s Sprint (Run or Bike)

3 Sets

  • 10 Curtsy Lunges (15/20# DBs)
  • 10 Squat Jumps
  • 8 Burpees

3 Sets

  • 10 Sumo KB Deadlift (70#)
  • 10 Lateral Jumping Ball Slams (8/14#)
  • Side Shuffles

Only one person working at a time. After doing a set, you rested while the other person did their set. Took us 25:04.

3 Rounds

  • 12 Lean Back DB Raises (8/12# DB)
  • 20 OH Bicycles
  • 12 Piked DB Raises
  • 12 Piked in & outs
  • 12 Piked DB Rotations

2 Sets

  • 10 Cat/Cow
  • 20 alt Hip Openers

Heading out to walk 9 holes this afternoon.

2023/05/05

On Wednesday we went for a 1.87 mile walk in 29:58, yesterday I walked 18 holes, and earlier today I mowed the lawn.

3 Sets

  • 10 DB Curl + Shoulder Press (20#)
  • 10 Cross Body Punches (10#)

3 Sets

  • 10 Top of Curl + 90° Shoulder Lift/Press (15#)
  • 10 Tricep Pushdowns (60#)

3 Sets

  • 10 Windmill + OH Tricep Extensions (15#)
  • 10 Wide Curls w/ Wrist Rotation at top (15#)

3 Sets

  • 12 Dead Bug Pullovers (15#)
  • 6/6 Single DB OH Side Crunches (25#)
  • 12 alt V-ups (15#)
  • 6/6 Side Plank w DB Reach (15#)
  • 12 Bear Plank DB Pull-throughs (25#)

Then we went for a 2.72 mile walk in 44:41.

Heading to a long game golf fitting in the morning and then flying to Florida.

2023/05/01

Loosened up with some rope golf swings.

  • 5:00 BikeErg / TrueForm
  • 3 Sets
    • 20 Plank Hip Dips
    • 12 alt V-ups
  • 5:00 BikeErg / TrueForm
  • 3 Sets
    • 12 Plank Knee Tucks (feet elevated on bench)
    • 6/6 Single Arm DB Leg Raises (15/12)
  • 5:00 BikeErg / TrueForm
  • 3 Sets
    • 10/10 Banded Rotations (CS blue)
    • 10/10 Banded Pallof Raises

I was on the bike.

2023/04/30

I walked 18 yesterday. Warmed up with a bunch of rope golf swings today.

10:00 BikeErg

3 Sets

  • 8/8 Side Step-up w/ MB Rotation (18”, 14/8)
  • 20 Plyo Lunges
  • Plank

3 Sets

  • 10 alt Hand Step-out Push-ups
  • 10 Laying MB Throws (14/10)
  • 30 DB Marches (25/12)

3 Sets

  • 15 DB Push Press (25/12)
  • 10 Plyo Push-ups
  • 30 alt Side Crunches

Down to 20:08 today.

2 Sets

  • 10 Cat/Cow
  • 10 Wall Slides

2 Sets

  • 20 Laying Hip Openers
  • 12 Bird Dogs

Mowed the lawn in the evening.

2023/04/28

Was able to get out and walk 18 yesterday.

3 Sets

  • 8/8 KB Split Lunge (30/25)
  • 10/10 Bent over Row See Saw (30/25)
  • 10/10 Plank KB Push (15/10)

3 Sets

  • 8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (70)
  • 10/10 Bridge Single Arm Press (30/25)
  • 20 Single KB Weighted Dead Bug (30/25)

3 Sets

  • 8/8 Weighted Cossack Squat / Side Lunge (30/25)
  • 10/10 Lateral KBS (15) / Wood Choppers (20)

3 Sets

  • 6/6 Half Kneeling, foot pointed out, side lunge + rotation (20/15)
  • 8/8 Half Kneeling Rotation + Press (towards up knee, 20/15)