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Hello, everyone!

I haven't been active on TST as of late, but I'm trying to make a comeback.  As a matter of fact, I haven't been golfing much in the last two years...  However, I am coming back strong.  I have been working on my swing and things have been going pretty good.  Also, I have gotten much more serious about my fitness- something I should have kept up, but unfortunately have neglected since I got into college 4 years ago.  Anyway, I thought I would share my workout routine and allow others to share theirs!  I have very brief descriptions of the workouts, but if you want a more detailed description let me know or checkout Men's Fitness or your preferred fitness media.  I welcome any comments, suggestions, or questions!

Here are the workouts and they will be explained later:

Monday, Wednesday, Friday:

Running : 3 miles at 9 minute per mile pace

Core : Crunches and some Bosu ball ab work

Tuesday, Thursday, Saturday:

Strength Training : Usually about 2 workouts per muscle group of 3 sets of 10 repetitions (except bench- it's 3 of 7).  Also, to reduce time I try to mix the exercises a little.  For example, when I complete a set of shoulder raises I may go straight into triceps extensions during the rest time.  This cuts down on the time especially if you're one who takes long breaks!  Takes about 1 hr and 15 min.

- Bench : 3 sets of 7 repetitions, one 3 set workout at the beginning and one 3 set workout at the end.  I do not max very often.  I do however add 10 pounds to my bench every month.

- Shoulder Raises : basically looks like slow-motion flying with dumbbells.  Works the rear deltoids to get the basketballs on your shoulders look LOL.

- Triceps Exenstions : extend arms backward holding dumbbells without using back as if skiing.

- Shoulder Presses : grasp a dumbbell with arms raised like flexing and press dumbbells up with shoulders.

- Bicep Curls : enough said.

- Hammer Curls : like bicep curls but at a "banging a hammer" angle, works your forearms a little too.

- EZ Curl Bicep Curls : take a curl bar or bench bar and curl with both biceps.

- Chest Press : like the bench but use dumbbells with your inner chest.

- Dips : put feet on a chair or bench out from another bench or chair and dip up and down using your traps and shoulders.

- Weighted Calf Raises : I usually take whatever I bench and do 4 sets of 25 calf raises.

- Squat : enough said, but watch your form and do not injure your back!!!

- Dead Lift : enough said, but watch your form and do not injure your back!!!

- Shoulder Shrugs : I take whatever I bench and shrug the weight.

- Leg Curl : curl weight with quads.

Core : Crunches and some Bosu ball ab work

Mondays, Wednesdays, and Fridays are running days.  I run 3 miles at a 9 minute mile pace.  Also, I try to add 1/2 mile every two weeks or so.  I'm up to the 2 1/2 to 3 mile now, because the weather has been inconsistent.  Hopefully I'll be ratcheting the mileage up pretty far over the summer.  I think I can do it, since I ran cross country in high school.  However, I'm a LOT heavier (I was around 170, now 220!)

Tuesdays, Thursdays, and Saturdays are strength training days.  I usually start with the bench (3 sets) and end with the bench (3 more sets).  I like to do about 2 workouts per muscle group as well.  Like bench and chest press- both work the chest.  Or Triceps extensions and dips- both work the triceps.  Also, doing 3 sets of 10 with fairly heavy weight is a good mix.  Just in case you are wondering, I do not max very often.  I am trying to bring up my average weight.  For example: I can probably bench more, but I'm working steadily up to 200 lbs on the bench (3 sets of 10).  I'm doing 140 right now.  I could probably get it, but because I haven't done a whole lot of heavier lifting in my past, I don't want to risk injury.  Therefore, I simply add 10 lbs. a month to my average weights on the bigger muscle groups.  Same for bicep curling or shoulder presses: I typically do 20-30 lbs on single arm bicep curls and shoulder presses.  I add about 5 lbs. every month to these smaller muscle groups.

Because I'm more concerned with heart health, I do not do the muscle group workouts a day routine.  Many bodybuilder friends of mine do the typical Monday: chest and back, Tuesday: arms and legs, etc.  I would much rather be able to run 3-5 miles than bench 325.  I try to raise up my strength level and my cardio.  I do not want to bulk up, at least right now, because I need to shed fat first anyway.  If you have a lot of muscle mass, but aren't seing the "cut" look, it's probably because your fat content or BMI is too high.  That's what I try to do: overall fitness and wellness.  Thanks for reading, I hope this helps and maybe there are some of you out there that have some more good ideas!

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  • Moderator

Wow!  10lbs to your bench every month is freaking awesome!  Is that just until you get to your work weight?  If not, that's 120lbs per year!!

I do strength training 3 days a week and cardio 3 days a week.  I don't do any core work as squats and deadlifts and the accessory work for those blast your core by themselves.  I don't want to list my routine so much because I paid for it.  But I will list the main lifts.

Monday

Sumo deads and dimel deads

Wednesday

Guillotine press and hammer grip dumbell press

Friday

Paused squats as deep as possible (none of the above parallel crap)

Leg Press

I do accessory work for these lifts as well, but these are the main muscle building lifts.  The rest just strengthen the muscles needed to get strong in the main lifts

My cardio is spin class on Tuesdays and Thursdays and a moderate day on Saturday.

Bryan A
"Your desire to change must be greater than your desire to stay the same"

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My workout consists of P90x.  I have been following that program and using the eating plan from Mens Health Belly Off and I have been able to shed 16 pounds in 8 weeks.  I have played once and have noticed a significant change in my fitness on the golf course.

|Callaway I-MIX FT-9  - Driver | Callaway Diablo Octane - 3 Wood | Callaway Diablo Edge Tour [3H & 4H] - Hybrids | Callaway X-forged 2009 - Irons | Callaway JAWS [52, 56, 60] - Wedges | SC Studio Style Newport 2 / Laguna 1.5 / Kombi-S - Putter |
 


Yes, I add 10 lbs. every month to workouts for larger muscle groups like the "Big Three"- bench, deadlift, and squat.  Those three workouts are the big three, because they work a lot of different groups and also target the largest muscles in your body.  However, for the smaller muscle groups, such as biceps and triceps, I add 5 lbs. a month.  So say I am single arm bicep curling 25 lbs. this month.  Next month I will curl 30.  How I am able to add weight the next month is by doing the last set with the next month's weight.  For example, on the bench I do 3 sets of whatever this month's weight is.  At the end of the workout, I will do this month's weight, but bench next month's weight on the second or third set.  This way my body is getting familiar with the next level.  Same applies with bicep curls or another workout.  I simply add the weight on the last set.  I think this is good also for endurance in life and the golf course.  As the day wears on, you gotta keep grinding!

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My workout consists of a daily 5mi elliptical session, mostly at a 6:40 mi pace.  I typically do this 5-6x a week.  This keeps my legs toned and in good shape.

I've done weight training in the past, but found that adding "bulky" muscle is not helpful in refining the range of motion or smoothness of my swing.

I think what has helped my golf game the most is exchanging the free weights and bench press for resistance bands.  With resistance bands, you can do a low weight, high rep, high intensity workout in your arms, back, and shoulders.  It is especially helpful in toning and building moderate muscle.  I think that the resistance bands have greatly increased my flexibility and comfort in swinging the club.  Anyone out there not looking to build bulk but enhance their golf game ought to give them a try.

You don't need to be bulked out to hit the ball far, the club and the correct swing will take care of that by themselves.


Nice, Quinn!  I've wondered about the P90x system...does it really work?  Apparently it does with your results.  Isn't P90x big on muscle confusion and keeping you from plateauing?

Schuer, good cardio work!  That's true that bulky muscle can interfere with flexibility.  However, that is fairly marginal.  For example, most people do not bulk up in the extreme that you are suggesting.  I mean look at Tiger.  He's got some muscle size, but he also has great flexibility.  That's why you work on flexibility, cardio, and muscle growth.  Again, the argument about bulk is often overused.  Typically speaking, you will never get so big that you can't swing a golf club.  Given, I do not know your physical condition, fitness level, or muscle composition, but being strong will only HELP smooth your swing.  I mean think about it.  If you can do x amount of weight with whatever exercises then swinging a golf club is nothing.

People who workout (with everything else equal) will hit harder, run faster, run farther, last longer, etc.  That's science.  Muscles perform better when challenged, break down, and repair even stronger.  Also, the bands are pretty good.  They do work you out pretty good with proper technique and can offer a variety of workouts and movements.  Further, the bands can help people with injuries that cannot handle the full load of free weights.  Thirdly, the bands are good for what you mentioned- higher rep workouts.  That is good to mix with higher weight workouts, but probably not on their own. The bands will not lead to "real" strength as moderate to more heavy reps with weights.  I suppose it depends on what you mean by high rep though.  For example, I typically do the classic 3x10.  So, I suppose if you go with the lighter weights you could like a 3x50.  Most people that say they do the lighter weight-higher rep strategy typically do not workout enough to actually get the benefits.  Finally, it just feels good and manly, I suppose, to do the free weights.  Holding the weight and working out is the gold standard of weight training.

It is also true that bulking up doesn't mean that you can hit the ball far.  Examples, some of my friends are pretty big guys and cannot hit the long ball.  I also have some smaller friends that hit it a mile.  Or a tour example, Tiger is bigger and hits it pretty far.  Ricky Fowler is pretty small and he hits it pretty far.  What we can infer here is, yes, the key component is the swing and natural athleticism.  However, if athleticism and every else is equal, what will lead to better distance and control?  Fitness, including strength.

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  • Moderator


  ncates00 said:
Originally Posted by ncates00

Yes, I add 10 lbs. every month to workouts for larger muscle groups like the "Big Three"- bench, deadlift, and squat.  Those three workouts are the big three, because they work a lot of different groups and also target the largest muscles in your body.  However, for the smaller muscle groups, such as biceps and triceps, I add 5 lbs. a month.  So say I am single arm bicep curling 25 lbs. this month.  Next month I will curl 30.  How I am able to add weight the next month is by doing the last set with the next month's weight.  For example, on the bench I do 3 sets of whatever this month's weight is.  At the end of the workout, I will do this month's weight, but bench next month's weight on the second or third set.  This way my body is getting familiar with the next level.  Same applies with bicep curls or another workout.  I simply add the weight on the last set.  I think this is good also for endurance in life and the golf course.  As the day wears on, you gotta keep grinding!


Yeah, 10 is not so bad.....I was joking more than anything.  That comes out to 2.5lbs per week, which if your diet is there, you should be increasing fractionally every week.  I usually stick to going up 5lbs for upper body stuff and 10lbs for lower body stuff.  I do a lot less volume than you do. I only do 2x5 on guillotine press followed by 1x20 DB presses and 2 sets of incline flies...then I'm done with chest.  I am a KISS philosopher....Keep It Simple Stupid.  It's lifting weights....not putting a man on the moon

Bryan A
"Your desire to change must be greater than your desire to stay the same"

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Monday: 40 minutes circuit training

Tuesday: 300 calories on the eliptical, usually HIIT

Wednesday: 40 minutes of circuit training

Thursday: 300 calories on the eliptical, usually HIIT

Friday: 40 minutes of circuit training, my own design, switching up between standard, ploymetric, and strickly core

Matt Dougherty, P.E.
 fasdfa dfdsaf 

What's in My Bag
Driver; :pxg: 0311 Gen 5,  3-Wood: 
:titleist: 917h3 ,  Hybrid:  :titleist: 915 2-Hybrid,  Irons: Sub 70 TAIII Fordged
Wedges: :edel: (52, 56, 60),  Putter: :edel:,  Ball: :snell: MTB,  Shoe: :true_linkswear:,  Rangfinder: :leupold:
Bag: :ping:

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I have had periodic back problems, got heart surgery in 2005, and have been diagnosed with an arthritic hip. So, part of my workout routine comes from physical therapy sessions of recent years. Basically, I'm trying to strengthen my core and maintain overall muscle strength to try to prevent bad things from happening. I have a rotating four-part exercise routine, and normally get in 3 (or occasionally 4) workouts a week.

All workouts begin with 10 min. warm-up on stationary bike, and lower-body stretches, || and end up with cooldown and stretching (C&S;).

  • CardioA - Warm-up... plankholds; free abdominals; swiss ball-A; 24 minutes on elliptical OR 3-mile run (outside).... C&S.;
  • Strength - Warm-up... Mix of 7 upper-body and 6 lower-body exercises, abdominals, ... C&S.;
  • CardioB - Warm-up... same as A except for Swiss Ball-B routine... C&S.;
  • Power - Warm-up... medicine-ball golf swing drill ( a la Hogan); from Titleist Performance Institute: 2 squat variations and 4 upper-body exercises  (exercises emphasize quick reps and explosiveness)... C&S.;

Also, I weigh about 188 lbs. and my doctor thinks I should lose 15. I'm trying, summer makes it easier to lose weight.

Occasionally I can practice golf and work out later on same day, but playing 18 + workout is a bit much for one day. Maybe because I'm 60 years old...

Focus, connect and follow through!

  • Completed KBS Education Seminar (online, 2015)
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Driver:  :touredge: EXS 10.5Β°, weights neutral   ||  FWs:  :callaway: Rogue 4W + 7W
Hybrid:  :callaway: Big Bertha OS 4H at 22Β°  ||  Irons:  :callaway: Mavrik MAX 5i-PW
Wedges:  :callaway: MD3: 48Β°, 54Β°... MD4: 58Β° ||  Putter:image.png.b6c3447dddf0df25e482bf21abf775ae.pngInertial NM SL-583F, 34"  
Ball:  image.png.f0ca9194546a61407ba38502672e5ecf.png QStar Tour - Divide  ||  Bag: :sunmountain: Three 5 stand bag

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Monday AM: 20 miles biking outside or on trainer

Monday PM: 7 miles biking or 30 minutes eliptical

Leg Presses

Leg Extensions

Leg Curls

Calf Raises
Dead Lifts

Lat Pulldowns (Front and Back)

Rowing Motion

Standing EZ-Curls

Concentration Curls

Wrist Curls / Rollups

Tuesday AM:  Easy Run 5 miles (11 min mile)

Tuesday PM:  Easy Run 5 miles

Wednesday AM:  Easy Run 7 miles

Wednesday PM:  Easy Run 7 miles

Bench Press

Incline Bench Press

Flyes

Military Press

Lateral Raises

Shoulder Shrugs

Dips

Skull Crushers

Pulldowns

Thursday AM:   Easy Run 5 Miles

Thursday PM:   Tempo Run 8 miles (9 min mile) or 1500m intervals

Friday AM: Same As Monday AM

Friday PM  Easy Run 6 miles

Saturday AM - same as Wednesday PM - no run

Sunday AM - Long Run (15 miles, 10.5 min mile)

Joe Paradiso

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  • 2 weeks later...


  ncates00 said:
Originally Posted by ncates00

Nice, Quinn!  I've wondered about the P90x system...does it really work?  Apparently it does with your results.  Isn't P90x big on muscle confusion and keeping you from plateauing?


Yeah man it really works...I was skeptical at first, but it certainly works.  I can honestly say that I am stronger, I have better endurance and just feel better all around.  I know this sounds a bit commercially, but I honestly believe this thing works.  I am sure if you dedicate yourself to any sort of program you are going to see results.


For the muscle confusion, you do a certain exercises for three weeks, recovery week (which still includes some core stuff and other cardio exercises) and then a different pattern of exercises, etc.  They are tough workouts....especially the Plyometrics and coresynergistics (sp?). If anyone wants to get into shape doing exercise for one hour a day....P90x it is.

|Callaway I-MIX FT-9  - Driver | Callaway Diablo Octane - 3 Wood | Callaway Diablo Edge Tour [3H & 4H] - Hybrids | Callaway X-forged 2009 - Irons | Callaway JAWS [52, 56, 60] - Wedges | SC Studio Style Newport 2 / Laguna 1.5 / Kombi-S - Putter |
 


  • Moderator


  Quinn07 said:
Originally Posted by Quinn07

Yeah man it really works...I was skeptical at first, but it certainly works.  I can honestly say that I am stronger, I have better endurance and just feel better all around.  I know this sounds a bit commercially, but I honestly believe this thing works.  I am sure if you dedicate yourself to any sort of program you are going to see results.

For the muscle confusion, you do a certain exercises for three weeks, recovery week (which still includes some core stuff and other cardio exercises) and then a different pattern of exercises, etc.  They are tough workouts....especially the Plyometrics and coresynergistics (sp?). If anyone wants to get into shape doing exercise for one hour a day....P90x it is.



I bought P90x when it first came out and I agree it works.  It pushes you pretty hard.  You need to be in descent shape just to get through it. I have no doubts that if you follow their eating plan and workout plan that you will lean out pretty good and be in overall better shape.

Bryan A
"Your desire to change must be greater than your desire to stay the same"

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Monday:

Lifting for an hour and half, I do deep squats (4x7 or 5x5) with 275 or 315, bench 4x8 with 155, bent rows 3x10 with 135, then I use the rest of the time to do individual muscles with things like dumbell presses, curls, lat pulls, tricep ext, one-leg squats, leg press, leg ext, and hamstring curls. After that I run for 45 minutes 400 meters running then walk 200 meters then repeat as many times as possible in 45 minutes. We also do yoga or some form of cardio workout like kickboxing.

Tuesday:

Jumpstretch and kettlebell, jumpstretch is a local company that makes resistance bands specifically for athletes (they provide from 75-150 pounds of resistance).

Wednesday:

Recovery day...

Thursday:

Same as Monday's workout but different set and weight variations.

Friday:

Same as Tuesday's workout but with different kettlebell exercises

Saturday/Sunday:

Recovery days

Also have to account for walking the golf course, but with the weather it's hard to tell when I'll be able to get out and play. In the summer I walk about 36-54 holes a day 4-5 days a week.

I plan on starting p90x as soon as I get it, especially the ones for stretching and yoga, I need the flexibility.

Friday:


  • Moderator


  JD616 said:
Originally Posted by JD616

I plan on starting p90x as soon as I get it, especially the ones for stretching and yoga, I need the flexibility.

The P90x ab workout is freaking KILLER!!!  I still use it will I am feeling spunky.

Bryan A
"Your desire to change must be greater than your desire to stay the same"

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Great programs so far!  Hoorah!

Before I became a firefighter, I was a police officer for a short time.  I stick with my academy workouts, minus the drill instructors borderline beating me up!

It's all that stuff from boot camp!  I'm not jacked, but I can certainly hold my own.

I really need some yoga, though.


To the OP:

That is one heavy duty routine to do three times a week.

I do something similar twice a week:

1. Unassisted Dips 3 x 20

2. Unassisted Pullups 1x10, 1x8, 1x6

3. Bench Press 3x10

4. Squats 3x12

5. Deadlifts 3x10

6. Olympic Cleans 3x6.

This routine take me at least an hour, and I am wasted by the time i am done.

Then I do a standard chest workout another day of the week.

Let me tell you, it is a lot to handle.  How you do all of that three times a week is a mystery to me, as I would probably injure myself... and I'm only thirty... if you are eighteen or something, then I understand!


  • Moderator


  ddalet said:
Originally Posted by ddalet

To the OP:

That is one heavy duty routine to do three times a week.

I do something similar twice a week:

1. Unassisted Dips 3 x 20

2. Unassisted Pullups 1x10, 1x8, 1x6

3. Bench Press 3x10

4. Squats 3x12

5. Deadlifts 3x10

6. Olympic Cleans 3x6.

This routine take me at least an hour, and I am wasted by the time i am done.

Then I do a standard chest workout another day of the week.

Let me tell you, it is a lot to handle.  How you do all of that three times a week is a mystery to me, as I would probably injure myself... and I'm only thirty... if you are eighteen or something, then I understand!


Deadlifts and squats twice a week are crazy!  There is no way I could do that.  Not saying that it doesn't work, but it's not for me. But I do A LOT more accessory work for deads and squats than you do, so it may somewhat even out.  I also only do 5 reps on my squats and deads.  If it works, it works.

One thing I forgot to say is that there are bodybuilding routines and then there are powerlifting routines.  Many times that is where confusion is when comparing routines.  My routine is more of a powerlifting style with very little bodybuilding technique.

Bryan A
"Your desire to change must be greater than your desire to stay the same"

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Note: This thread is 4671 days old. We appreciate that you found this thread instead of starting a new one, but if you plan to post here please make sure it's still relevant. If not, please start a new topic. Thank you!

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