Jump to content

Your Workout Today

2,185 posts / 126483 viewsLast Reply

Recommended Posts

Today I completed Week 1, Day 3 of Couch to 5K.

I did not overwork myself like the last time trying to set a stupid pace. That'll come - I just have to be patient. I may have gone slightly slower than I could have. It felt quite a bit like my first day. Really not pushed too hard, just comfortable.

I ran today with the RunKeeper app on my phone. I like it. It plotted my GPS position accurately and kept me apprised of my pace.

My links on DailyMile and RunKeeper are:



Now it's your turn. Like the "What'd You Shoot Today?" thread or the "Best Shot of the Week" thread, post here when you complete a workout. Think of this thread as something like a shared journal or blog. You work out, you post here, others get to see what their friends and fellow members are up to.

Cool? Great!

Share this post

Link to post
Share on other sites
Awards, Achievements, and Accolades

I signed up for the gym last week and finally got my butt down there today for the first time.  I just did a 1/2 hour on the treadmill, but I varied it by running then walking and changing the incline up and down throughout the workout.  According to the machine I burned 315 calories... overall I was happy with my workout and plan to go a minimum of 3 times per week so I should be posting here fairly often.

Share this post

Link to post
Share on other sites
Awards, Achievements, and Accolades

Yesterday was a standard Monday workout for me: chest, arms, shoulders, abs and obliques.  I usually swing the club a lot on the weekends, so I schedule my back stability and power work mid week to give me some time to recover.  Monday is a little bit of a "take it easy" workout for me.

  • 10 minutes on the elliptical varying incline and resistance to get warm
  • 5 minutes of dumbbell flies, chest press using 30lbs/arm (warmup and mobility)
  • Light stretching most muscle groups to rough count of 10 or whenever I feel them loosen
  • Dumbbell press on stability ball 20x50lbs/arm, alternating arms up with varying elbow positions
  • Roll down the ball and do 15 incline dumbbell press with the same weight
  • Grab 10lbs and do some rotary lateral shoulder raises and other shoulder movements to get them extra warm
  • Balance on the ball on knees and do 25x30lbs/arm overhead dumbbell shoulder press
  • Back to the dumbbell press, same thing as before, I may switch weight at this point
  • Balance on the ball and do dumbbell flies
  • Supermans on the ball
  • Sit on the ball and do dumbbell tricep extensions alternating elbow position
  • Back to the dumbbell flies
  • Get in a push-up position with feet on the ball and do knees to elbows alternating
  • Tricep extensions on the cable machine
  • 12x100lbs/arm incline dumbbell press
  • Light stretching and massage
  • Atomic dumbbell flies (I made this term up I think ) .  Balance knees on the ball and alternate lateral raise, bend over lateral raise, raise up, bring arms in front and alternate arms lifting the dumbbell straight up in front of you. Maybe 20x30lbs/arm
  • Same thing but grab the 7.5lbs/arm and do it to exhaustion (lots of core here, especially in the front position)
  • Kettle ball throws with each arm
  • Medicine ball oblique work on ball
  • 10lbs/arm shoulder stability work (all axes on ball)
  • Light stretching

I don't stop between sets so it takes about an hour.  I also don't have any of this written down anywhere except here, so it probably changes some.  Goal is to challenge myself somewhat every workout.

Share this post

Link to post
Share on other sites

5 minute warmup, walking at 3.2 mph, increasing to 3.6 mph by 5 minute mark

2 minutes running at 8.4 mph

1 minute walk at 3.6 mph

2 minutes running at 8.4 mph

1 minute walk at 3.6 mph

Alternated 1.5 minutes at 8.4 & 3.6 till 20 minute total time

walked 4 minute cooldown at 3.2 mph

I am trying to find some good pacing and good intervals, trying to develop a workout progression to running a 5K. I like to mix and match, and find something that fits me good. I found, 8.4 for 2 minutes got me going pretty good. I think the 1 minute wait between was to short, and i kinda gassed out there a bit, so i switched it to 1.5/1.5. I think if i did 2/2 minute splits i would have been fine to go for a while. This gave me an average of an 11:30 minute mile. Not bad with a total 9 minute warm up and cool down period.

Share this post

Link to post
Share on other sites
Awards, Achievements, and Accolades

Since the weather is still decent here, tonight will be an outside workout:

Rope climb

Shoulder press

T-handle swings (homemade kettle bell more/less)

Farmers walk


Bar dips

Once it gets too cold and/or snowy outside, I'll be back in my basement gym.

Share this post

Link to post
Share on other sites

Well, I finally got back on the treadmill tonight.  This was my first run since my 5k last month, so I took it easy.....add that with a chest cold.   But I ran for 8 minutes to start with.  I'll probably hit 10 or 15 the next run.  Then gradually increase until I get back to the 3 mile mark.  I have another 5k the first weekend in December.  I plan on starting 10k training after the first of the year.  I'm hoping to get back in the gym next week and get back to hitting the weights.

Share this post

Link to post
Share on other sites
Awards, Achievements, and Accolades

My wife (whom Erik has also met) and I did Interval X+ from the P90X+ series of workouts.  We do a lot of mixing of P90x and  P90X+ with a little bit of "Insanity" thrown in from time to time.

Share this post

Link to post
Share on other sites

Worked out tonight for a half hour because time was limited.

I did a triple super-set of incline bench, preacher curls, military press.  4 sets of moderate wieght.

Then did a triple super set of hammer curls, front delt raises, then a tricep excecise.

Finished up with some shrugs, tricep extensions, and curls going quickly from excercise to excercise.

Got a great workout for the limited time I had.

Share this post

Link to post
Share on other sites

Same loop as the one I've used, again in reverse this time.

Fingers got a little chilly. Kinda bummed because I forgot to start RunKeeper. I thought I'd pressed "Start" but I didn't until the last five minutes. So I only tracked 5:58 and I ran and walked 0.58 miles in that time. So I'm just going on that pace: about 10:15 total. Which is disappointing because it's slower than I have been going. But maybe my previous numbers weren't all that accurate. I dunno.



Share this post

Link to post
Share on other sites
Awards, Achievements, and Accolades

I did some leg work today. I'm really sore from yesterday. Started getting ready for baseball and threw a bullpen session so my back is really sore as well as my right arm.

Share this post

Link to post
Share on other sites

Ran tonight with my dog Ty.  Not sure exact distance, but I'd say 3.5 to 4 miles.  Had a good pace, a little cool weather wise.  Felt strong, got a good workout.  Really enjoyed it.  I didn't want to do it all b/c I was tired and wore out.  But happy I did it.  Good for the mind.

Share this post

Link to post
Share on other sites

Ok I have been hesitant to list out my workouts because they aren't golf specific anymore.  I switched over to strict KettleBell program over 2 years ago, but now I have started incorporating a lot more X fit into it. I just try to stretch A LOT with heavy focus on golf problem areas.  I converted 2 bays of the garage into a full blow gym.  Lot's of mirrors and makes for good slow motion golf swings, but no net to hit balls.  Concept 2 rowing machine is the only piece of equipment I have outside of a pile of KB going from 20 to 80 with doubles of all bells.

Just going to list out this weeks workouts and then go from there.  I stick to M-W-F and then just do small stuff in between (row 1500 m and pull ups with stretching for ex)

M - warm up and joint mobility

Then 25 min kettle flows, don't set bell down and do as many rounds as possible (amrap)

5 swings R

5 squats R

5 Snatches R

1 TGD (Turkish get down)

repeat on the left then,

10 Pullover situps.


For time, so chip away and go as fast as possible and keep a record of your time

50 Pushups

50 Dbl Deadlifts (80lb kb)

50 pull ups

50 High pulls (80 lb kb)

50 kickouts (think burbees here)

600 M (run or row)

Finished in 21:50.  too cold to run outside, going to opt for row next time.

For Friday

Lift as heavy as possible so finishing last set is almost impossible

10 American Swings ( 4 sets)

3 Pistols R+L ( 4 sets )

5 strict Press R+L (4 sets )

Dbl squats (until I can't complete one in good form)

5 High Pulls R+L ( 4 sets )

15 Knees to Elbow hanging from pull up bar ( 4 sets )

Farmers walk with 80's, got a 25 ft length laid out, just laps back and forth.


Share this post

Link to post
Share on other sites

Have been travelling a lot for work (to the point of having an apartment in NE Ohio) and have been nursing a sore knee/hip since last February (C&B; on an 18 mile trail run in the snow - stupid).  Meant that a) was eating too much and b) not working out enough.  But starting to get serious about getting back into shape so have done the following:

Sunday - 28 mile bike ride, 150 pushups, 100 dips

Monday - Easy 3 mile run, 150 pushups, 100 dips

Tuesday - 30 min on Elliptical, 150 pushups, 100 dips

Wednesday - 4 mile easy run, pushups and dips

Thursday - Weight circuit training (and yeah, pushups and dips)

Weather may not be good tomorrow - was hoping for another run but may have to settle for something indoors.

Share this post

Link to post
Share on other sites

Week 2, Day 3 of C25K.

Shorts and two things on top. Knit cap. New Sony IEM headphones (really block out the noise, but at the same time I can hear them jostle slightly with each step). I feel like my pacing was really good today. I pushed myself just enough that I was well recovered after 90 seconds of talking. I probably could have walked faster to keep up pace. After the 20 minutes of Couch to 5K I added another 90 second run to get me back to my house, hence, this time (23:00 and 2.33 miles) is the most legitimate of the bunch. It's not a guess like the others. ;-)

I had the GPS on most of the time this time. It seems that I run at about an 8:15 pace (8:15/mile) and walk at about 13:00. I suppose that makes me a fast walker - I've heard the average pace is 3 MPH. That's north of 4.

DailyMile post: http://www.dailymile.com/people/iacas/entries/11065678

RunKeeper post:  http://runkeeper.com/user/iacas/activity/60452871

Share this post

Link to post
Share on other sites
Awards, Achievements, and Accolades

Ran 1.5 miles at a pace of around 7-8 min/mile. WAY too fast (I honestly didn't know I could go that fast, bad idea), especially since I was going up and down hills. Boy am I out of shape, even for me. It feels like I jumped off a building, ripped out my lungs, and used them to cushion my fall. Baby steps.

Share this post

Link to post
Share on other sites
Awards, Achievements, and Accolades

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Want to join this community?

    We'd love to have you!

    Sign Up
  • TST Affiliates

    TourStriker PlaneMate
    Golfer's Journal
    FlightScope Mevo
    Use the code "iacas" for 10% off Mevo
  • Posts

    • So let's get right to it. I have probably played 10 rounds this year since the "comeback". Now lets just say there has been some good, some bad, but not too much ugly. The worst score was an 88 and last month on a trip to Orange National I posted between 80 and 86 for six rounds averaging one birdie per round (fill in the blanks with doubles and maybe a trip or two). Since the trip I have seen my old coach and shot some video and most of my issues start right at set-up. Its the simple things that if neglected can do you in before you even finish your backswing. A little work pays off along with a lot of short game practice.  Yesterday was a bit of a break through with a solid 77 based on some great tempo (keeping everything in sync) and keeping my head together. After a double by hitting a bomb into the lone palm tree in the middle of the fairway, I went on a string of pars and on the par 5 9th hit driver-hybrid to the fringe only to 3 putt par and a 40.  I laugh it off and on 10 hit 9 iron to 3 feet for birdie. I keep my head with pars and a few bogeys and then on the par 5 18th hit a lob wedge to 4 feet to make another birdie and close the back with 37 (77). Solid performance from 6500 yards and felt very encouraged as I was using new irons and wedges.  So let's talk about the new line-up in clubs. I was playing the Titleist 735 cms (cavity/blade combo) with the DGS300s since 2007 along with some custom Vokey SM4 TVD 54/60M wedges. The key of this set-up is that I bent the irons weak so that I could play 48-54-60. The 60 was becoming a problem child so I rethought my wedges after a friend gave me a new 50 degree SM6 and it got me thinking about 46-50-54-60. I did a Titleist wedge fitting and found that the 58/10 was more my speed (so much better from all lies and bunker) so I got a SM7 demo club hardly used for a song and rethought the set-up. In the meantime, I pulled the trigger on some 718 AP2s that have the AMT white S300s in them 4-pw. The AMTs are the same profile as the DGs they just get progressively lighter as they go into the lower irons which make them a little easier to launch. Since I hit them half a club longer it was easy to ditch the 3 iron and add the 50 in there as a gapper. I ended up horse trading some items and got the closeout SM7s in 50/8, 54/10 to complement the 58/10 all in S200s. So far the irons and wedges are a solid set-up while the predictability of the DG family.  Now the Razr Fit TA set at 9.5 is solid but its so 2013. The numbers I post are 240 carry but a little high. So my fitter friend sets up a few clubs for me and I really like the Cobra closeout F9.  I just ordered it in the adjustable 9 degree variety with an PX Even Flow white 6.0 (I couldn't demo the F9 with the shaft I wanted because of Covid lack of inventory but the shaft was insane with a different head). My Octane Tour 3 wood is still a solid 225 carry and the Idea Pro fills in reliably between the 3 wood and the 4 iron for great spacing. I really need to wait until the F9 comes in and I work it out before I go any further. Lastly, there is the Scotty Cameron and its not going anywhere! Stay tuned! 
    • I have a R7 5 wood that is 14 years old in the bag.
  • TST Blog Entries

  • Blog Entries

  • Today's Birthdays

    1. bradley cameron
      bradley cameron
      (27 years old)
    2. Muzzychris
      (30 years old)
    3. rrives
      (57 years old)

  • Create New...

Important Information

Welcome to TST! Signing up is free, and you'll see fewer ads and can talk with fellow golf enthusiasts! By using TST, you agree to our Terms of Use, our Privacy Policy, and our Guidelines.

The popup will be closed in 10 seconds...