2025/09/03

On Monday morning we played 18 with a cart and in the afternoon I mowed the lawn. I walked 18 holes yesterday.

Chest & Shoulders

4 Sets

  • 6-8 DB Bench Press (60/35)
  • 6-8 DB Shoulder Press (35/20)

3 Sets

  • 8-12 DB Incline Bench Press (35/20)
  • 12-15 DB Lateral Raises (12/8)

3 Sets

  • 12-15 DB Chest Fly (30/20)
  • 12-15 Plate Front Raises (25/15)

Abs

3 Sets

  • 10/10/10/10 Banded Butter Churners (CS blue)
  • 10/10 Banded Side Bends (CS blue)
  • 10/10 Banded Pallof Press (CS blue)

2025/08/31

We played pickleball yesterday.

Back

4 Sets

  • MAX Strict Pull-ups (11-9-7-7 / 6-5-5-5)

4 Sets

  • 6 Hex Bar Deadlifts (120-140-160-180)
  • 8-8 Staggered Rotational MB Slam (14/10)

4 Sets

  • Farmer carry (50/40)

Abs

3 Sets

  • 1:00 Plank
  • 30s Reverse Crunch / Russian Twist

2025/08/29

On Saturday we did a bunch of walking at the LIV golf tournament. Played some pickleball on Sunday. I walked 18 on Monday and Wednesday. On Tuesday I ended up getting one of my vision headaches just before gym time, I think because of stressing about our cat, who we had to put to sleep on Wednesday evening. 😢 It’s been a rough few days.

Legs

4 Sets

  • 5 Belt Squats (90-135-160-185 / 90-135-160-160)
  • 10-10-10 Calf Raises (50/35 DBs)

3 Sets

  • 10-10 / 8-8 Bulgarian Split Squat (18″, 30/20)
  • 10-10 Single Leg Hip Thrusts (35/15)

Abs

3 Sets

  • 10 V-up
  • 15 Tuck Crunch
  • 10-10 Side Laying Crunches
  • 30s Plank
  • 1:00 Rest

2025/08/22

Yesterday I walked 18 holes and earlier today I cut the lawn.

Legs

4 Sets

  • 5 Belt Squats (90-135-160-185 / 90-135-160-160)
  • 10-10-10 Calf Raises (50/35 DBs)

3 Sets

  • 10-10 / 8-8 Bulgarian Split Squat (18″, 25-30-30/20)
  • 10-10 Single Leg Hip Thrusts (35/15)

Abs

3 Sets

  • 10 V-up
  • 15 Tuck Crunch
  • 10-10 Side Laying Crunches
  • 30s Plank
  • 1:00 Rest

2025/08/19

I walked 18 holes yesterday.

Chest & Shoulders

4 Sets

  • 6-8 DB Bench Press (60/35)
  • 6-8 DB Shoulder Press (35/20)

3 Sets

  • 8-12 DB Incline Bench Press (30-35-35 / 20)
  • 12-15 DB Lateral Raises (10-12-12 / 8)

3 Sets

  • 12-15 DB Chest Fly (30 / 12-15-20)
  • 12-15 Plate Front Raises (25/15)

I did the top end of all the rep counts.

Abs

3 Sets

  • 10/10/10/10 Banded Butter Churners (CS blue)
  • 10/10/10/10 Banded Circles (CS blue)
  • 10/10 Banded Pallof Press (CS blue)

2025/08/17

Yesterday we played pickleball and I mowed the lawn. We played pickleball again today.

4 Sets

  • MAX Strict Pull-ups (10-8-7-7 / 5-5-5-5)

4 Sets

  • 6 Hex Bar Deadlifts (110-130-150-170)
  • 8-8 MB Rotational Slam (14/10)

4 Sets

  • 30-45s Farmer carry (50/40)

3 Sets

  • 1:00 Plank
  • 30s Reverse Crunch / Russian Twist

2025/08/15

I walked 18 on Wednesday and we played pickleball yesterday.

Legs

4 Sets

  • 5 Belt Squats (90-125-150-175 / 90-125-150-150)
  • 10-10-10 Calf Raises (50/30 DBs)

3 Sets

  • 10-10 / 8-8 Bulgarian Split Squat (18″, 25/15)
  • 10-10 Single Leg Hip Thrusts (30/12)

Abs

3 Sets

  • 10 V-up
  • 15 Tuck Crunch
  • 10-10 Side Laying Crunches
  • 30s Plank
  • 1:00 Rest

2025/08/12

On Sunday we played a bunch of pickleball and I mowed the lawn. Yesterday I walked 18 holes.

Chest & Shoulders

3 Sets

  • 6 Incline Bench Press (135-145-155 / 65)
  • 10 Decline Pushups (12”)
  • 25 Chest Front Raises (10/8)

I jumped from 115-135-155 to today’s weights.

3 Sets

  • 6 Seated DB Shoulder Press (40 / 20)
  • 12 Banded X Shoulder Raise (CS red) / DB Raise (10)
  • 24 Single alt DB Presses (35/15)

A couple of increases and almost hit failure on the 1st and 3rd movements.

Abs

3 Sets

  • 10/10/10/10 Banded Butter Churners (CS blue)
  • 10/10/10/10 Banded Circles (CS blue)
  • 10/10 Banded Pallof Press (CS blue)

This was a much harder triplet than what we had been doing.

2025/08/09

We walked 9 holes this morning.

4 Sets

  • 6 Hex Deadlift (110-130-150-170 / 110-130-130-150)
  • 8/8 MB Rotational Slam (14/10)

3 Sets

  • 10/10 Cable/Band Rotational Row (CS blue/red)
  • 12/12 Dumbbell External Rotation (elbow at 90°, 10/5)

4 Sets

  • 1.5/1 lap Farmer’s Carry (50/40 DBs)

We definitely need to be doing more grip work.