2025/10/25

It was a long travel day and then resting and catching up on a few things around the house yesterday. Good to be home.

Back

10 Sets

  • Negative Pull-up (5s)

3 Sets

  • 8 Pendlay Row (95 / 75)
  • 8 Incline Back Fly (35 / 25)

3 Sets

  • 8 Straight Arm Pulldowns (60-65-65 / 38-43-43)
  • 12 alt Plank DB Rows (40/25)

Conditioning

12:00

  • 10 DB Step-overs (20”, 20# DBs) / 10 DB Step-ups (18”, 12#)
  • 10 Straight Leg DB Sit-ups (15/10#)
  • 15 Plank Jacks
  • 15 Air Squats (mine to 20″ box)
  • 6/6 Side Ball Slams (10/8# MB)

I did 4 rounds plus up through 7 squats.

2025/10/21

3 Sets

  • 10 Lat Pulldowns
  • 8-8 DB Rows

3 Sets

  • 10 Seated Cable Row
  • 10-10 cables standing back fly / 10 Seated bent over back fly

3 Rounds

  • 1:00 Stepper
  • 1:00 Plank
  • 1:00 Stepper
  • 15-15 Half Keeping Wood Choppers (20/10# DB)

That may have been my first time ever using a stepper machine.

2025/10/20

We’re in Playa del Carmen for a vacation, so hit up the resort gym.

3 Sets

  • 12 Tricep Pulldowns (rope)

3 Sets

  • 12 Cable Rope Bicep Curls

3 Sets

  • 8/5 Strict Close Grip Pull-ups

3 Sets

  • 12 Tricep Pushdowns

3 Sets

  • 12-12 Cable Handle Bicep Curls

Abs

3 Sets

  • 15 Incline Sit-ups (10-25-25 / 10# plate)
  • 15 Hanging Straight Leg Lifts

2025/10/18

I walked 18 on Tuesday and Thursday. Wednesday I had one of my vision headaches so napped for over 2 hours in the afternoon. Yesterday we played pickleball and I cut the lawn.

Chest & Shoulders

3 Sets

  • 10-12 Incline DB Bench Press (45 / 25)
  • 12-15 DB Lateral Raise (12/8)

3 Sets

  • 8-10 Bench Press (135 / 65-70-70)
  • 10-12 Arnold Press (25/15)

3 Sets

  • 12-15 DB Fly (30 / 20)
  • 12-15 DB Front Raise (12 / 8)

Abs

2 Sets

  • 8 V-ups
  • 12 Tuck-ups
  • 15 Sit-ups
  • 30s Plank
  • 30s Rest

I really need this hernia fixed.

2025/10/13

I walked 18 on Wednesday and Thursday, we played pickleball on Friday, I cut the lawn Saturday, and I walked 18 yesterday. Wife has been sick again.

Legs

3 Sets

  • 12-15 Sumo Squats (70 KB)
  • 10/10 Step-ups (20”, 30 / 15)

3 Sets

  • 24 Walking Lunges (25 / 15)
  • 15-20 Squat Pulses

2 Sets

  • 10/10 Reverse Lunges (25 / 15)
  • 5/5 Explosive Step-ups (18”)

Abs

3 Sets

  • 10/10 Banded Pallof Presses (CS blue)
  • 10/10 Banded OH Side Bends (CS red)
  • 10 Hanging Knee Raises

2025/10/07

Walked 9 on Saturday and played pickleball on Sunday, with a sick wife at home. She was feeling better today finally.

Back

10 Sets

  • Negative Pull-up (5s)

We did these I Go You Go style, one at a time.

4 Sets

  • 8 Pendlay Row (95 / 75-85-85-85)
  • 8 Incline Back Fly (35 / 20-25-25-25)

Abs

3 Sets

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

2025/10/03

I cut the lawn on Monday, walked 18 on Tuesday, played pickleball on Wednesday, and walked 18 on Thursday.

Legs

3 Sets

  • 12-15 Sumo Squats (70 KB)
  • 10/10 Step-ups (20”, 30 / 15)

3 Sets

  • 24 Walking Lunges (25 / 15)
  • 15-20 Squat Pulses

2 Sets

  • 10/10 Reverse Lunges (25 / 15)
  • 5/5 Explosive Step-ups (18”)

2025/09/27

Yesterday I walked 18 holes.

Legs

3 Sets

  • 12-15 Sumo Squats (70/62 KB)
  • 10/10 Step-ups (20”, 25-30-30 / 15)

3 Sets

  • 24 Walking Lunges (20-20-25 / 15)
  • 15-20 Squat Pulses

2 Sets

  • 10/10 Reverse Lunges (20-25 / 15)
  • 5/5 Explosive Step-ups (18”)

I actually screwed up my counts because we had the Ryder Cup on the big screen and I did 9/9 and 6/6. Whoops! Felt good going up in some weights though.

2 Rounds

  • 15 Toe Touch Crunches
  • 10/10 Side Plank Hip Dips
  • 30 Flutter Kicks
  • 40 Mountain Climbers

2025/09/25

On Tuesday we played a little pickleball, but I started feeling shitty and then Wednesday evening I felt some of the same.

Chest & Shoulders

3 Sets

  • 10-12 Incline DB Bench Press (45 / 25)
  • 12-15 DB Lateral Raise (12/8)

3 Sets

  • 8-10 Bench Press (155-155-160 / 65-70-70)
  • 10-12 Arnold Press (25/15)

3 Sets

  • 12-15 DB Fly (30 / 20)
  • 12-15 DB Front Raise (12 / 8)