Your Workout Today - Page 31

Quote:

Originally Posted by spiderrower 

If anyone is looking for a new workout to try, I'd definitely suggest rowing. Your gym probably has a rowing machine (an erg), and if anyone's interested I could give you some workout suggestions and tips for how to get started.

 

Rowing is a very healthy workout option, and it doesn't take long for you to get a great workout in. It's also both strength- AND cardio-based. I'm pretty sure it's integrated into CrossFit on some level (or, at least, it was a couple years ago) as well. 

I used to row in college (eights, fours, scull) and agree with you that rowing is wonderful exercise, both aerobic and strength.  The dumbest thing I ever did was sell my scull before leaving NJ for San Diego.  There's a reason why Olympic rowers train down here.

Modern rowing machines replicate the feel of rowing on the water very well indeed.  If you close your eyes you almost feel you're on the river again ....

Changing it up this week, usually do chest, back and general upper body stuff 2x a week with one day dedicated to arms. Going to switch it to 2x arms and one day the other stuff for a change of pace. Been adding in some golf specific cable moves the the arm day.

bicep curls 5 sets/8 reps

tricep pulldown 4 sets/10 reps

forearm curls 4 sets/10reps

standing cable chop 4 sets/10 reps

alternating dumbbell curls 5 sets/8-10 reps

heavy rope stuff, couple minutes in between every other cable and forearm set

30 minutes spin bike

5 mile walk

I will spin again after dinner but not long, maybe 15-20 minutes.

Quote:

Originally Posted by Dave2512 

Changing it up this week, usually do chest, back and general upper body stuff 2x a week with one day dedicated to arms. Going to switch it to 2x arms and one day the other stuff for a change of pace. Been adding in some golf specific cable moves the the arm day.

 

bicep curls 5 sets/8 reps

tricep pulldown 4 sets/10 reps

forearm curls 4 sets/10reps

standing cable chop 4 sets/10 reps

alternating dumbbell curls 5 sets/8-10 reps

heavy rope stuff, couple minutes in between every other cable and forearm set

30 minutes spin bike

5 mile walk

 

I will spin again after dinner but not long, maybe 15-20 minutes.

Great job Dave on the workouts.  Have you tried working back & biceps together, and chest & triceps or chest, shoulders and triceps together on separate days?  A push vs pull routine is very beneficial, and allows prime moving and synergistic muscles to work together and rest together. 

I've been a fitness professional for about 9 years and am actually certified as a golf fitness specialist.  If you or anyone have any questions regarding how to incorporate a golf specific training program, please feel free to send me a message!

Mark

Hip Flexor strain had me keeping things light for a week. First day back to full session but lighter than usual because it was lower body day.

leg extensions 10x5

leg press 10x6

toe raises on leg press 10x3

hamstring curls 8x3

medicine ball side throws each side 30x3, wish I had more than one ball, could use a 10 and 20 lb to go with my 15 lb

50 sit-ups I do this every day just because

45 minutes spin bike

4 mile walk, usually do 5 a day but the rain came

Trying to do more cardio, winter was fun but time to get serious. Another week or so and I can starting riding my bike to work.

Sheesh woke up to 8 inches of snow. Shoveled for for 80 minutes to get it out of there. Was enough walking around that my pedometer racked up almost two miles just to clear my driveway and move some snow in my backyard so my dogs can get out there. Talk about a workout.

I'm on two a days with CrossFit now and so the morning session was:

5 Rounds for Time:

W.O.D
"Barbara"
20 Pull-ups
30 Push-ups
40 Sit ups
50 Squats

Afternoon Session:

21-15-9
DeadLifts 135/95-will scale if need be...
Jump Over Bar Burpees

Believe it or not the Afternoon session was way worse than the morning session because your body tries to flat out give up during any 21-15-9 workout!! 
 

CrossFit

Five Rounds of "Barbara" for time

20 Pullups

30 Pushups

40 Sit ups

50 Air Squats

34:00 was my time and I was crushed afterwards and it took me a minute to get my bearings!

Cross Fit WOD "Murph":

Run 1 mile or Row 1.5 miles

100 pullups

200 pushups

300 Air Squats

Run 1 mile or Row 1.5 miles

I did it twice yesterday for some reason

First ever Murph 4 months ago: 61:28

Yesterday morning: 51:00

Yesterday night: 42:34

I was very proud since this is one of the most difficult CrossFit workouts!

Wife and I started a new round of P90X today.  Did "Chest and Back" and "Ab Ripper".  

Gotta Support the fallen and put in work when they can't.  Killer workout and the 101 burpees at the end really hammer the message home!!