Your Workout Today - Page 21

 

That's the same as what I do.  I typically lift M, T, Th & Friday.  But my club events are typically on Saturday.  So if I have a club event that Saturday, I'll lift M, T, W & Thur and only do cardio on Friday.  Just kinda curious if anybody does something different (like lift heavy the day of or before an event).

 

Brandon

Don't really compete much, but I found out that Saturday rounds (Fridays are heavy) seem to be my best rounds.  Something about the tightness really makes me feel connected?  Everything seems like a half swing and for me that is a really good thing that I can't seem to duplicate when "loose".  Especially if any type of Farmer walks or lunges took place the day before.  

 

That being said, Didn't work out once this week.  Bronchial infection, Z-pack needed, Inhaler, bummed.  Saw a new Dr.  After 8 months of sort of being off Paleo, I am going back on next week full bore.  Reviewing my health as of late, I am one of those that need it.  Auto Immune system is out of whack and I am feeling the results.  Gonna suck for a while, but I am ditching eggs, and nuts as well. Weather is finally nice, and I am sick of being sick.  

 

LeftyGolfer, CONGRATULATIONS!  Nice to hit a goal.  Good for you. 

5 Rounds for Time

 

400m Run

15 Overhead squat 95#

 

took a long time and blew out my shoulder.

How fast do you run the 400m?  And are you okay?

 

Brandon

Um flat out I can run 400m isn 68 seconds. but today I over ran since the course was on the street I missed the markers for the firs two rounds and ran like 1200 meters both times. That sucked. Shoulder will be ok, it just hurts.

VO2 Max formula today. :20 on :10 off for 10 rounds. 30 min total.

 

7 Snatches R

7 Snatches L

5 Cleans with Push Press R

5 Cleans with Push Press L

10 Goblet Squats

10 Knees to Elbows

 

Started with 53lb then dropped to 44lb after 3rd round. 

 

A little over a week off being sick set me back a bit.  

Chin ups 3x8

Turkish Get Ups 3x6 (53,62)

 

3 rounds for time of....

 

15 DBL DL 70

20 Burpees

15 American Swings (70)

 

10:35....very hard, not quite done feeling sick with the lung thing. 

Got a mtn bike ride in this afternoon, nice weather in the 60's 

 

This morning

 

4x10 R+L Swings (44,53)

4x3 DBL Snatches (35,44)

4x3 DBL Clean and Push Press (44,53)

4x3 DBL Squats (44,53,63)

2 sets of pull ups to exhaustion

4x10 V ups

4x1 min Plank 

 

Playing Golf tomorrow!  

I did endurance and cardio training last night .

Ran about 3 miles on elliptical
Combo of
Pushup
Steps
v crunches
Jumps

After 5 moths of gym , besides losing the 12 lbs of Fat ( my abds turning from from 1 pack to 6 packs ) , gaining some muscle and toned up, finally the workout is working well with my golf game.

I still have not gain more distance yet but the endurance , flexibility and core strength allow me to hit my ball better .

I m still finding the best tempo to max out my new found strength .

3x10 pull ups

3x8 r+l dbl dl (35,44,53)

 

Then a partner "I go you go"

20 rounds total

 

20 swings

5 burpees

 

70lb kb 

 

Not sure how fast we went?  He bailed on the 6th rd.  Just getting started though, so I didn't give him any grief.  

 

By the way, 2nd round of golf this year sucked.  90 w 12penalty strokes.  Left side of the golf course was no place to be. 

Bench press 5x10 of 180 lbs.

Military press 5x10 of 120 lbs.

Curls 4x10 of 40 lbs.

Push-ups 5x30

Crunches 3x200

 

Then ran 5 miles at 7:45 miles/min.

 

And in the afternoon, played 18 holes.  Walked and carried my clubs.  It was hot and humid (93 ˚F).

Rowed 2K for warm up

 

3x10 pull ups

3x8 squats (53,62,70)

 

3 rounds of 

 

dbl squats 8

Snatches 8 R+L

Cleans + Thruster R+L 8

Bent Rows R+L 8

 

It was for time, but I wasn't feeling it.  Made it through but it was really hard today. 

A couple sets of each or so.

 

One-arm dumbell chest press:  12x85#

Inclined dumbell press:  10x110#

Dumbell chest press on stability ball:  15x65#

Ballanced alternating overhead dumbell press on stability ball:  15x50#

One-arm bent over rows:  8x125#

Dumbell flies:  15x45#

French press:  10x135#

Swiss ball prone knees-to-chest

One-arm bent over rows:  15x65#

Tricep dips

Dbl Russian swings 4x10

Snatches R+L 4x5

DBL Cleans and  Strict Press 4x5

DBL DL 4x5

TGU 8x1 each side

 

Pile of Ab stuff and worked on Pistols at the end.  

Partner workout day.

 

4 rounds of Alternating 

1 person runs/rows 800 m 

while the other person does As Many Rounds As Possible of

 

6 Pull Ups

9 Goblet Squats (62lb)

12 BW Lunges

 

I got in 13 rounds of the circuit in and we finished in 32 min 

I've been getting back into the gym over the last month.  Feels great and I'm starting to see some results!  Today, I did 25 minutes of cardio... 20 mins on the stair climber and 5 mins on the tread before I did an hour of BodyPump. I'm happy to say that I can now fit back into my 31's without issue.

Walked on the tredmill for 23 minutes, adding 1% to the incline ever 3 minutes after the first 5 minutes. Then i lowerd the incline down to 1% and sprinted for 2 minutes

Did a series of ab workouts

 

Plank: 2 minutes

mountain climbers: 1 minute

crunchs, 60 total

rotational ab exercises