2025/07/15

On Sunday we walked 9 holes, played pickleball, and I mowed the lawn. Yesterday I walked 18.

3 Sets

  • 6 DB Bench Press (60 / 40-45-45)
  • 10 Perfect Push-ups
  • 25 Banded Fly (CS red)

3 Sets

  • 6 Shoulder Press (105 / 65)
  • 12 Upright DB Row (25/20)
  • 25 Bent Arm Lateral Raise (12/8)

2 Sets

  • 10 3-way V-ups
  • 10 Tuck-ups
  • 6/6 Side Plank Crunches
  • 10 alt Knee Tucks 

2025/07/12

That area of my back I felt yesterday still feels a little odd at times today.

Golf Speed & Power

Warm-up

  • 10/10 Forward Lunge Overhead Reach
  • 10/10 Lateral Lunge w/ Rotation
  • 10/10 X-Factor
  • 30/30s Side Plank
  • 30/30s Copenhagen Side Plank
  • 20 90/90 Hip Mobility
  • 20 Bird Dogs
  • 10 Cat Cows
  • 12 Bear Walk
  • 20 Lateral Bound
  • 10/10 Staggered Stance T-spine Rotation
  • 8/8 Med Ball Rotations (6#, fast!)

Workout

  • 2×6/6 Rotation Box Jumps (18″)
  • 2×6/6 Med Ball Chest Pass (8/6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (45#)

Cool-down

  • 10/10 Half-kneel T-spine Rotations
  • 20 Tactical Frogs w/ Rotation
  • 10/10 X-Factor

2025/07/11

I walked 18 holes yesterday.

3 Sets

  • 5/5 each leg Three-Way Lunge (20 / 15-20-20s)
  • 15 Dumbbell Front Squat (20 / 15s)
  • 10/10 Single-Leg Dumbbell Hip Extension (25 / 10)

I didn’t do the third sets of the squats or hip extensions because I felt something weird in my back in the second set of squats. I was planning to jump up to 25s for the third set too!

3 Sets

  • 10/10 Standing Hip Raises (25)
  • 10 Calf Raises (40s)

2 Sets

  • 10/10 Rotational Side Plank
  • 15 V-ups
  • 20 Plank Shoulder Taps
  • 15/15 Side Crunches

2025/07/09

30-20-10

  • Box jumps (24/20”)
  • DB Hang C&J (25/15#)
  • alt Side Ball Slams (14/10# MB)
  • Renegade Rows (30/20# DBs)

It’s been quite awhile since I felt the way this one made me feel. Finished in 11:46.

3 Sets

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

I did the reverse crunches so I wouldn’t trigger my hernia.

2025/07/08

Walked 18 holes yesterday.

3 Sets

  • 6 Incline DB Row (50-50-60 / 40-45-45)
  • 12/12 DB Bent Over Elbow Out Row (35 / 25-25-30)
  • 25 Incline Back Fly (15 / 10)

3 Sets

  • 6 V-up
  • 10 Tuck-up
  • 14 Sit-up
  • 30s Rest

I started to feel my hernia in the last set, so only got through 4 of the sit-ups.

2025/07/06

Yesterday we walked 9 holes and I trimmed/edged the lawn.

3 Sets

  • 6 DB Bench Press (60 / 40-45-45)
  • 10 Perfect Push-ups
  • 25 Banded Fly (CS red)

3 Sets

  • 6 / 5-5-4 Shoulder Press (95-105-105 / 65)
  • 12 Upright DB Row (25/20)
  • 25 Bent Arm Lateral Raise (12/8)

2 Sets

  • 10 3-way V-ups
  • 10 Boat Crunch
  • 6/6 Side Plank Crunches
  • 10 alt Knee Tucks

We played some pickleball, but got rained out after a game and a half.

2025/07/04

Happy 4th!

Walked 18 holes yesterday. My abs are still sore from Wednesday. Back to the brutal leg workout today.

3 Sets

  • 5/5 each leg Three-Way Lunge (15-15-20 / 15s)
  • 3×15 Dumbbell Front Squat (15-15-20 / 15s)
  • 3×10 Single-Leg Dumbbell Hip Extension (20-20-25 / 8)

Decided I’d bump it up the last set of each.

3 Sets

  • 10/10 Standing Hip Raises (25)
  • 10 Calf Raises (35s)

We added the calf raises this week.

2 Sets

  • 10/10 Rotational Side Plank
  • 15 V-ups
  • 20 Plank Shoulder Taps
  • 15/15 Side Crunches

2025/07/01

On Sunday I walked an early 18 holes, played pickleball, and mowed the lawn. My legs were wrecked from Friday the last two days. I walked 18 yesterday.

3 Sets

  • 6 Incline DB Row (45-50-50/40)
  • 12/12 DB Bent Over Elbow Out Row (35/25)
  • 25 Incline Back Fly (15/8)

3 Sets

  • 6 V-ups
  • 10 Tuck Crunch
  • 14 Sit-ups
  • 30s Rest

Instagram source

2025/06/28

Been a busy week. On Thursday I walked 18 holes. Yesterday was a long day going down to pick up my new Rivian R1T. In the gym early this morning.

3 Sets

  • 5/5 each leg Three-Way Lunge (15s)
  • 3×15 Dumbbell Front Squat (15s)
  • 3×10 Single-Leg Dumbbell Hip Extension (20/8)

Instagram source

3 Sets

  • 10/10 Standing Hip Raises (15-25-25 plate)

2 Sets

  • 10/10 Rotational Side Plank
  • 15 V-ups
  • 20 Plank Shoulder Taps
  • 15/15 alt Side Crunches

Instagram source

Heading to the Dow Championship today to watch the LPGA tournament, so will get in a lot of walking.