Adding Rotation to Laterals

On Sunday there was a lot of work done in the bathroom to get it functional again. We did go out for a 1.87 mile walk and started doing some mobility, but called it quits and finished some things in the bathroom. Yesterday I walked my last 18 holes of the year.

Back, Biceps, and Conditioning

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 10 Underhand Pulldown (71/104#)
    • 20 alt Seated Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 10 Inverted Bar Rows
    • 12 Single Dumbbell Curls (30/45#)

3 Sets

  • Partner A: Side Step Over w/ Rotation (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

I started with the movements today and we switched out a couple of movements. Took us a total of 31:20. I think I went 28-28-32, 32-36-40, and 28-32-32 for all of my steps.

Triple B

Yesterday we started gutting the small main floor bathroom and this morning we were back at it, getting up the old tile floor, mortar, and subfloor. After cleaning that up it was time for a workout around 2pm I think.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 10 Cat Camels

Back, Biceps, and Box Step-ups

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 5 Underhand Pulldown (82/115#)
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

My back was pretty lit up from the floor work so I used the same box at B.

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (45#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

It took us 31:45 today. I went 28-30-34, 30-32-34, and 32-34-36 on the box. Then it was time to clean more stuff up and we removed all of the wallpaper in the bathroom

Steppin’ Three Ways

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14/18″)
  • Partner B:
    • 4/5 Strict Pull-ups
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14/18″)
  • Partner B: 
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (55/75#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14/18″)
  • Partner B: 
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

That was a lot of step-ups, so 18 inches was plenty high enough! I went 26-28-32, 30-32-34, and 34-32-30 if I’m remembering right. We finished in 28:47.

Back to Back Golf

I walked 18 on Wednesday and 9 yesterday, so didn’t have time for any workouts.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Back, Arms, & Conditioning

3 Sets

  • TrueForm Run
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (45/20#)
  • 10 Tricep Pushdowns (60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (25/20#)
  • 20 alt Inclide DB Chest Fly (25/12#)
  • 10 DB Curls (25/15#)

3 Sets

  • TrueForm Run
  • 10 Straight Arm Pulldowns (60/38#)
  • 10-15 Diamond Push-ups
  • 10 Hammer Curls (25/20#)

Brandi was on the machines first and I repped out first. Was able to bump up to 25# on everything I had used 20# for before. I went 6-5-4 on each round of push-ups. Took us 29:52.

We did about 10 minutes of hip mobility.

Keep Adding Five

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Arm & Conditioning

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 6/4 Strict Pull-ups
    • 20 alt Incline DB Bench Press (45/20#)
    • 10 Tricep Pushdowns (60/38#)

The jump up from 40 to 45 pounds was significant. Not sure I could get through 50.

3 Sets

  • Partner A: Row
  • Partner B:
    • 20 alt Incline DB Row (20/15#)
    • 20 alt Inclide DB Chest Fly (20/10-10-12#)
    • 10 DB Curls (20/20-15-15#)

I could probably increase to 25# here.

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 10 Straight Arm Pulldowns (60/38#)
    • 10-15 Diamond Push-ups
    • 10 Hammer Curls (20#)

I went 3×5 on the first set of push-ups and then 6-5-4 for the other two. I could go up to 25# here as well.

I went first on the machines today. Took us 30:20 to finish.

Then we did about 10 minutes of mobility.

Boosted

My arm was really sore from getting the updated booster.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

  • TrueForm (backwards walk)
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (40/15-20-20#)
  • 10 Tricep Pushdowns (bar, 60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (20/15#)
  • 20 alt Inclide DB Chest Fly (20/10#)
  • 10 DB Curls (20/15#)

3 Sets

  • TrueForm Walk
  • 10 Straight Arm Pulldowns (60/38#)
  • 15 Diamond Push-ups
  • 10 Hammer Curls (20/15#)

One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.

To the Lake

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-8, singles)
  • 12 Lat Pulldowns (104#)
  • 1:00 Jump Rope
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12 Straight Arm Pulldowns (60#)
  • 1:00 Row
  • 12/12 Kroc Rows (40# DB)
  • 20 Band Pull Aparts (blue)
  • 50m Farmer Carry (50# DBs)

We finished in 24:12.

Midline

2 Rounds (20s work / 10s Rest)

  • 4 Bicycles + 2 Crunches
  • Side-to-side Knee Raises
  • Side V-ups
  • Side V-ups
  • Side Plank
  • Side Plank

Heading up to the lake in the morning!

Twists for the Golf Swing

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-6, singles)
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 1:00 Jump Rope
  • 12 Lat Pulldowns (104#)
  • 12/12 Kroc Rows (40# DB)
  • 1:00 Row
  • 12 Straight Arm Pulldowns (60#)
  • 20 Band Pull Aparts (blue)
  • 50m Farmer Carry (50# DBs)

Took us 24:38.

3 Rounds

  • 24 Kneeling DB Rotations (15#)
  • 12 Piked DB Chest Press (15#)
  • 12 Piked Russian Twists w/ DB raise in the middle (15#)
  • 12/12 Half Kneeling DB Twists to same side (15#)
  • 12 Piked Front Raises (8# DBs)

On E

Feeling my glutes and hamstrings a bit. Out in the garage earlier to beat the heat. I didn’t eat anything this morning, which is rare.

Warm-up

  • 10 Pendlay Rows (45#)
  • 8 Bench Press (45#)
  • 8 Bench Press (95#)
  • 8 DB Fly (20#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (95#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

Made a 10 pound jump on the Pendlays because B was using DBs and it made it simple with the men’s bar. The bench press was more of a struggle this week. I was done in 39:47, which is 52 seconds faster than last week.

Two Faster

My butt is already sore from yesterday.

Warm-up

  • 10 Pendlay Rows (35#)
  • 5 Pendlay Rows (55#)
  • 8 Bench Press (45#)
  • 8 DB Fly (20#)
  • 8 Bench Press (95#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

I finished at 40:39, which is just over two minutes faster than last Sunday.