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Your Workout Today - Page 32

post #559 of 1130
Hit gym at 0600, did my usual circuit, plus 14 miles when I got home from work.
post #560 of 1130

"Annie"

 

Sets of:

50-40-30-20-10

 

Double Unders

Ab Mat Situps

 

Cash out:

4x400 meter sprints on the rower with 30 seconds rest in between

post #561 of 1130

I've noticed that the more I weight train with heavy weights the more my golf game suffers.  I've found the most success in light weight and cardio to bolster my golf game.

 

An example is the last two days.  Tuesday I threw on my college face and was pumping heavy weight on incline bench (245 is heavy for me) and getting swoll as f.  Felt great.  Did some chest and arms.

 

Wednesday however my golf game suffered.  Lost some touch and shoulder felt very bad.

 

My case is unique is is everyone else's.  I know a few guys who can hit the heavy weights and still play great.  I am very happy with my physique, do not need to build muscle.

 

The devil's advocate here is of course Mr. Fitness Gary Player.  Used to routinely squat heavy weight before tournaments.

post #562 of 1130

If I'm going to judge my golf performance or play in a tournament, I typically give myself 1-2 full days off of weights beforehand.  Otherwise, I hit the weights 5 times a week and play the same day or the following day.

post #563 of 1130

W.O.D Tabata

 

Stations: 8 rounds of 20 seconds of max effort and 10 seconds rest then on to the next station.

 

Jumping Pullups

Push Press 65 lbs

Wall Ball 20 lb ball

Box Jumps 24 inch Box

Hollow Rocks Ab Work

 

It was terrible!

post #564 of 1130
Quote:
Originally Posted by BinderFitness View Post

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

I just joined a gym a couple of weeks ago, and really don't have a plan. I've wondered about what you mentioned, knowing what muscles to work together.

 

Last night I did a little bit of everything. Went around the machines and did some leg curls, then squat machine, then leg extension, then ab crunch, then back machine, then tricep pull, then bicep curls, then shoulder press. After that I did each one a second time, and added a rotator machine which I feel like could really help golf.

 

I try to make it to the gym 2-3 times a week at least, and so far have been holding to it.

 

Any recomendations you have for what machines to do together and how often would be greatly appreciated, as I am just making it up as I go now. I'd like to add some muscle, but my bigger goal is being toned and fit and improving my flexibility.

post #565 of 1130

Clean and Jerk form work

 

Warm Up

 

500m Row

 

3 sets of 10

Pullups

Air Squats

Push Ups

 

W.O.D.

Every Minute on the Minute for 20 minutes

 

3 Clean and Jerk (135 lbs)

3 Toes to Bar

post #566 of 1130

Today was the anniversary of Medal of Honor recipient Lt. Michael Murphy's death eight years ago. Read here: http://www.navy.mil/moh/mpmurphy/oc.html

 

Did his workout today, a Hero WOD everyone calls "Murph" with a 20lb weight vest. I've done it several times, and it never ceases make me hurt. 

 

1 mile run

100 pull ups

200 pushups

300 body squats

1 mile run

post #567 of 1130
Quote:
Originally Posted by Anthony7994 View Post

Today was the anniversary of Medal of Honor recipient Lt. Michael Murphy's death eight years ago. Read here: http://www.navy.mil/moh/mpmurphy/oc.html

 

Did his workout today, a Hero WOD everyone calls "Murph" with a 20lb weight vest. I've done it several times, and it never ceases make me hurt. 

 

1 mile run

100 pull ups

200 pushups

300 body squats

1 mile run

We did it on Memorial Day out here in Afghan.  Very good workout for sure even though it doesn't make me sore anymore. I've done it twice in one day before and somehow improved by 10 mins the second time.

post #568 of 1130

Ran 5k this morning. Some highlights:

 

https://vine.co/v/h7vnjMULUVm

https://vine.co/v/h7viQaIQBxa

https://vine.co/v/h7vOXrar6tw

 

Actually the true highlights are beautiful women in their summer dresses, but I think it's creepy, pretty darn, videoing women while you're running. a1_smile.gif

post #569 of 1130

half mile run

incline dumbbell press (3 x 8-12)

incline dumbbell flyes (3 x 8-12)

dumbbell bench press (4 x 6-10)

dip machine (3 sets to failure)

skull crushers (3 x 8-12)

close-grip bench press (3 x 8-12)

dumbbell triceps extension (4 sets to failure)

Ab workout

 

started a new program today!

post #570 of 1130
Quote:
Originally Posted by Lash View Post

I just joined a gym a couple of weeks ago, and really don't have a plan. I've wondered about what you mentioned, knowing what muscles to work together.

Last night I did a little bit of everything. Went around the machines and did some leg curls, then squat machine, then leg extension, then ab crunch, then back machine, then tricep pull, then bicep curls, then shoulder press. After that I did each one a second time, and added a rotator machine which I feel like could really help golf.

I try to make it to the gym 2-3 times a week at least, and so far have been holding to it.

Any recomendations you have for what machines to do together and how often would be greatly appreciated, as I am just making it up as I go now. I'd like to add some muscle, but my bigger goal is being toned and fit and improving my flexibility.
If I were you and and it sounds like just starting out, I would focus on movements rather than exercises. By this i mean focusing on a knee dominant movement, like a squat, or hip dominant, like a deadlifts, will force you to do things that are a little more functional in the real world. They also force you to pick the exercises that give the"most bang for your buck". As they work more muscles than isolating everything individually. As far as programming, I would pick a knee dominant, hip dominant, horizontal pressing, horizontal pulling, and vertical pulling exercise every session and do the workout 2 or 3 times a week, rotating exercises. Good luck.
post #571 of 1130

Workout of the Day

 

Chipper:

25 Burpees

50 Thrusters 75lb

40 Box Jumps 24in Box

30 Pullups

25 Burpees

30 Pullups

40 Box Jumps

50 Thrusters

25 Burpees

 

ABSOLUTELY TERRIBLE !!! 38 MINS OF HELL !!

post #572 of 1130

I believe golf to be a power sport for the most part, and tailor my workouts accordingly.  Today I did the following

 

1.) 15 mins of dynamic warm-up: think leg swings hip mobility work, squats and lunges with no weight 

2.) 3 warm up sets of deadlifts with progressive weight increase

3.) 5 sets of 1 rep deadlift @ 350lbs

4.) 3 sets of 5 reps incline bench press @ 155lbs

5.) 10-1 chin-up ladder

6.) 10 min stretch

 

Next workout will involve plyometrics and sprint intervals

 

Thanks,

post #573 of 1130

Man, it's been a while since I've posted in this thread.

 

I ran for 45 minutes today. I've been dieting for a week. I'm going to have to keep this up for at least another 30 days. I was out of control with the eating there for a while. 

post #574 of 1130
Quote:
Originally Posted by JetFan1983 View Post

Man, it's been a while since I've posted in this thread.

 

I ran for 45 minutes today. I've been dieting for a week. I'm going to have to keep this up for at least another 30 days. I was out of control with the eating there for a while. 

 

Hmm...The Open Championship was over a week ago.  WTF?  You been cheating on your kitten smoothies?  Temporary lapse?

post #575 of 1130
Quote:
Originally Posted by bplewis24 View Post

Quote:
Originally Posted by JetFan1983 View Post

Man, it's been a while since I've posted in this thread.

 

I ran for 45 minutes today. I've been dieting for a week. I'm going to have to keep this up for at least another 30 days. I was out of control with the eating there for a while. 

 

Hmm...The Open Championship was over a week ago.  WTF?  You been cheating on your kitten smoothies?  Temporary lapse?

 

Yea. I failed that first attempt. Seven days into this attempt though with no cheating... fit a few runs in there too. Baby steps. So far so good. Successful grocery run just now. You really gotta put the blinders on when you walk through that place with dieting on your mind!

post #576 of 1130
Quote:
Originally Posted by JetFan1983 View Post

 

Yea. I failed that first attempt. Seven days into this attempt though with no cheating... fit a few runs in there too. Baby steps. So far so good. Successful grocery run just now. You really gotta put the blinders on when you walk through that place with dieting on your mind!

 

Been there myself plenty of times man.  First two weeks are the hardest.  Get through day 14, and you'll be in the tunnel, and then eventually start seeing the light at the other end.  

 

And while I was joking before, on a serious note I'll just pass along advice that I have to hammer home in my own head all the time: don't beat yourself up over one fall from the wagon.  It happens, and it's not the end of the world.  Baby steps is the key!

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