2026/04/16

4 Sets

  • 6 Barbell Rows (45-85-105-115-125 / 45-65-75-80-85)

3 Sets

  • 12 Marcy Lat Pulldown (wide overhand grip, 9/5)
  • 10 DB Incline Press (40-45-50 / 25)

2 Sets

  • 12 Curl Bar Preacher-Style Curl (elbows braced on inside of thighs, 25/15)
  • 10 Cable Tricep Extensions (2-3 / 2)
  • 10 DB Zottman Curl (supinate up, pronate at top, slow lowering, 20/15)

3 Sets

  • 20 Dead Bug (0/8s)
  • 20 Weighted Crunches / AbMat Sit-ups (10/8)
  • 40 Plank Shoulder Taps

2026/04/15

On Monday I walked 18 holes and it was the wettest I’d ever seen the Sawmill. Yesterday we played pickleball.

3 Sets

  • 5-6 Pull-ups
  • 10 Landmine Romanian Deadlift (35 + 50/70/80)

It was our first time doing RDL with the landmine and it was nice.

12:00 AMRAP

  • 8 DB Hang Power Clean (30/25)
  • 10 KB Goblet Squat (53/25)
  • 20 alt DB Renegade Row (20/15)
  • 12 Push-ups
  • 30s Jump Rope

I got through 4+31.

2026/04/12

Upper Body Strength

5 Sets

  • 5 Bench Press
    • N: 45-85-115-145-165-185
    • B: 45-55-65-75-80-85

3 Sets

  • 12 Seated Cable Row (neutral grip, 10-11-11 / 5-6-6)
  • 12 Bench Dips / 8 Dips

Circuit

4 Rounds

  • 3 Strict Pull-ups
  • 12 DB Shoulder Press (20-20-15-15 / 10)
  • 10 DB Hammer Curl to Press (20-20-15-15 / 10)
  • 15 Band Tricep Pushdown (blue)

Way too heavy to start, so I dropped weight after two rounds. Took me 6:56.

Core

3 Sets

  • 20 Curl-ups
  • 15/15s Side Plank

2026/04/11

Took a road trip and attended the Masters on Wednesday, which was one hell of a workout. Played 9 holes Monday and 9 Tuesday.

Lower Body Strength

5 Sets

  • 5 Hex Bar Deadlift (60-100-130-150-170-190)

3 Sets

  • 8/8 – KB Bulgarian Split Squat (45/30)
  • 12 Hip Thrust (45/20s)

3 Sets

  • 10 Landmine Squat (35 + 55-65-75 / 45-55-55)
  • 8/8 Single-Leg KB RDL (62 / 50)

Looks like we should be able to get in some golfing at home this week.

2026/04/05

Upper Body Strength

5 Sets

  • 5 Shoulder Press (35-65-85-95-105-115 / 35-45-55-65-65-65)

3 Sets

  • 10-12-12 Tate Press (45) / 8 Dips
  • 12-12/8-8 Single-Arm DB Row (62/50)

3 Sets

  • 10/10 Landmine Press (35 + 47.5-50-52.5 /20)
  • 15 Cable rope face pull (4/2)

2 Sets

  • 12 Close-Grip DB Floor Press (45 / 30)
  • 12 Overhead Tricep Extension (50 / 45)
  • 12 DB Curls (30/20s)

2026/04/02

3 Rounds

  • 3:00 BikeErg / TrueForm
  • 6/6 Lateral Weighted Step-ups, (25/15#, 20/18″) ⚡
  • 2 laps Bottoms up KB walk (30/20)
  • 30 sec Jumps/hops⚡
  • 30 Mountain Climbers
  • 4/4 Twisting Box Jumps (20/18″)
  • 12 Reverse Lunges
  • 10 DB Hang C&J (25/15)

I was on the bike and it took me 22:05.

2 Sets

  • 6/6 Rotation Ball Throws (8/6#)

2026/03/31

Yesterday I walked 9 holes and played some pickleball. I was whooped!


Full Body Functional Strength

4 Sets

  • 6 Front Squat / 5 Back Squat (35-65-85-105-125-135)

3 Sets

  • 10 Goblet Squat with Pulse (40 / 35-35-40)
  • 16 alt Renegade Row (35/25)

3 Sets

  • 12 Elbows Bent, Side Shoulder Raise (20)
  • 10 Ring Rows, Feet Elevated

2 Sets

  • 10 OH Tricep Extensions (25/20 DBs)
  • 20 Band Tricep Pushdown (blue)

2026/03/29

Allergies knocked me out for a couple days.

4 Sets

  • 8 Incline DB Press (35-45-50-50-50 / 20-25-25-25-25)

3 Sets

  • 10 Tate Press (45) / 8 Dips
  • 12-12/8-8 Single-Arm DB Row (60/45-50-50)

3 Sets

  • 10/10 Landmine Press (35 + 45-45-47.5 /20-22.5-22.5)
  • 15 Cable rope face pull (3/1)

2 Sets

  • 12 Close-Grip DB Floor Press (40-45 / 30)
  • 12 Overhead Tricep Extension (50 / 45)
  • 12 DB Curls (30/20s)

2026/03/26

I was on the TrueForm and B was on the BikeErg. Warmed up for three minutes.

3 Rounds

  • 20 sec on / 10 sec rest
  • 30 sec on / 15 sec rest
  • 40 sec on / 20 sec rest
  • 40 sec on / 20 sec rest
  • 30 sec on / 15 sec rest
  • 20 sec on / 10 sec rest

Then a 90 second cool down.