Easy Week

16:30 Home

Warm up

EQI Push-ups 2x12

Cuban press 2x12

Swings 3x25x24kg

Pullups 3x5

Ab wheel 2x5

Stretch

Easy Week

17:30 Home

Circuit 3:

Pull-up Retraction

DB Overhead Shrugs

Posterior Capsule Stretch

East Week

19:00 Home

Circuit 2:

DB Cuban Rotations

Band External Rotations

Band Pull Aparts

Band Dislocate

Swings 1,2...9,10 x24

Push Ups 10,9...2,1

Ab wheel 2x5

Stretch

Easy Week

18:00 Home

Circuit 1:

DB Retractions

DB Protractions

Posterior Capsule Stretch

Gym

13:00 Gym

First time back since lockdown.

Ran to gym

Concept 2 row easy 15 minutes

Cross trainer 15 minutes

Incline external rotation 2x15

Incline Y 2x15

Squat 3x5x20 (bar)

Easy Week

13:15 Home

Circuit 5:
EQI Push-ups
TRX T
Plate Halos

Easy Week

17:00 Home

Circuit 4:
TRX T
TRX  Y
DB Internal Rotations

Swings 3x25x24kg
Pullups 3x5
Ab wheel 2x5

Stretch

Golf

08:30 Driving Range

Worked on stance and grip
Good jumping stance
Grip pointing at belt buckle

Easy Week

08:30 Home

Circuit 3:
Pull-up Retraction
DB Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

Easy Week

19:00 Home

Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocate

Swings 1,2...9,10 x24
Push Ups 10,9...2,1

Ab wheel 2x5

Stretch

Easy week

18:00 Home

Easy week this week. Also doing a little shoulder rehab following the below routine

Circuit 1:
DB Retractions
DB Protractions
Posterior Capsule Stretch

Extended Workout From Home

18:30 Warm up

GS 2x5x24
Press 2x5x20/20
Pullups 6x+16

Stretch

So that's it folks. This time around was not as successful. Squats, I got a few more reps. Press maybe went up a rep, but not much else. Pullups, not sure if I really progressed. I liked the first iteration more, just simpler to implement but there are other factors in play. This time around I was a bit more worn out and I was eating less but I was also sleeping better and drinking less. Work was busier.  I also tweaked my right shoulder at the end of the last program and still not fill better. Who knows?

Now for a few easy weeks, some shoulder rehab, and then hopefully back in the gym with some heavier weights.

Extended Workout From Home

19:00 Home

Warm up

Squat 2x5
Press 6x24
Pullups 1,21,2 xBW+12

Stretch

Extended Workout From Home

16:00 Home

Warm up

Double GS 20/24 Test 12
KB Press 24kg 2x(0,1,2)
Pullups bw+8 2x(2,3,5)2,3

Stretch

Golf

09:30 Driving Range

Worked on repeatable swing 7i
Short game with SW.

Golf

09:00 Driving Range

Focus on downward angle. SW, PW, 7I, H, D

Extended Workout From Home

08:05 Home


Warm up

Double GS 20/24 2x(0,2,2)
KB Press 20/20kg 2x(2,3,5)
Pullups bw+12 3x(1,3,4)

Stretch

Run

18:15 Home

Run to park
Hill Sprints x4

Stretch

Extended Workout From Home

17:30 Home

Warm up

Double GS 20/20  2x(2,3,5)
KB Press 24kg 3x(1,3,4)
Pullups bw 3x(3,5,8)

Stretch

Run

19:00 Home

Run 35 minutes.

Stretch

Extended Workout From Home

16:00 Home

Warm up

Double GS 20/24 3x(1,3,4)
KB Press 16kg 3x(3,5,8)
Pullups bw+8 3x(2,3,5)

Stretch

Golf

09:15 Driving Range

Worked on angle of ball strike.

Golf

11:30 Driving Range

Golf lesson

Needs to focus on strike angle.

Extended Workout From Home

15:15 Home


Warm up

Double GS 32 4x(3,5,8)3,5
KB Press 20/20kg 4x(2,3,5)2,3
Pullups bw+12 4x(1,3,4)1.3

Stretch

Run

19:15 Home

Run to park
Hill Sprints x4

Stretch

Extended Workout From Home

18:30 Home

Warm up

Double GS 20/20  4x(2,3,5)2,3
KB Press 24kg 4x(1,3,4)1,3
Pullups bw 4x(3,5,8)3,5

Stretch