2025/09/21

Yesterday we walked 9 holes in the afternoon. We planned to play pickleball today, but it rained and when we drove by the courts at one point it didn’t look like it would dry enough later in the day.

I Go, You Go

  • 1-2 Strict Chin-ups

I kept doing two reps each time and B started out with two and was down to singles. No idea how many rounds we did.

3 Sets

  • 6-8 Lat Pulldowns (126-131-131 / 71-76-76)
  • 12 French Press – DBs (25/20)

3 Sets

  • 10 Seated Cable Row (115 / 71-82-82)
  • 16 alt DB Curl (25-30-30 / 15-20-20)

2025/09/19

I walked 18 yesterday.

Legs

3 Sets

  • 12-15 Sumo Squats (40/25)
  • 10/10 Step-ups (20”, 25/15)

3 Sets

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

2 Sets

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

Abs

2 Rounds

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

2025/09/17

Back

4 Sets

  • MAX Strict Pull-ups (12-9-7-7 / 5-4-4-4)

4 Sets

  • 6 Hex Bar Deadlifts (120-140-160-180 / 120-140-160-160)
  • 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

2025/09/16

On Sunday we walked 9 holes and I did yard work. I walked 18 yesterday.

Chest & Shoulders

3 Sets

  • 10-12 Incline DB Bench Press (40-45-45 / 25)
  • 12-15 DB Lateral Raise (10/5)

3 Sets

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

3 Sets

  • 12-15 DB Fly (30 / 20)
  • 12-15 DB Front Raise (10 / 8)

2 Rounds

  • 15 Hanging Knee Raises
  • 20 Bicycle Crunches
  • 20 Plank Shoulder Taps
  • 20 Russian Twists

2025/09/13

I walked 18 holes on Wednesday, we play pickleball on Thursday, and yesterday we adopted a couple of cats.

3 Sets

  • 12-15 Sumo Squats (40/25)
  • 10/10 Step-ups (20”, 25/15)

3 Sets

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

2 Sets

  • 10/10 Reverse Lunges (20/15)
  • 8/8 Explosive Step-ups (18″)

Abs

2 Rounds

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

2025/09/09

On Friday I walked 18 in some really strong winds and it wiped me out for Saturday. Though we did play a little pickleball and I mowed the lawn. On Sunday we played more pickleball and yesterday I walked 18 again.

Chest & Shoulders

3 Sets

  • 10-12 Incline DB Bench Press (35-40-45 / 20-25-25)
  • 12-15 DB Lateral Raise (5/10)

3 Sets

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

3 Sets

  • 12-15 DB Fly (25-25-30 / 15-15-20)
  • 12-15 DB Front Raise (10 / 5-8-8)

I used the higher rep counts everywhere and picked pretty good weights that had me near failure.

Abs

2 Rounds

  • 15 Hanging Knee Raises
  • 20 Bicycle Crunches
  • 20 Plank Shoulder Taps
  • 20 Russian Twists

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