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Your Workout Today


iacas

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10 minutes on the elliptical - 3 sets of 15 roman twists - 3 sets of 15 trunk twist raises - 3 sets of 15 lat pull downs at 55lbs. - 3 sets of 15 forearm curls with 20lbs. - 1set of 15 lunges - 15 minutes on elliptical.

My Bag:

 

Burner 9.5

X 3&5 Woods

DCI Gold 3- PW(48*) + 52* Vokey wedge

56* sand wedge

Cushin Putter

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Heavy Day

DBL Russian Swings 4 x 10 (44-53s)

Squats R+L 4 x 5 (44-70)

Push Press R + L 4 x 5 (53-70)

DBL Cleans 4 x 5 (53-70)

Snatch R + L 4 x 5 (53-70)

Toes 2 Bar 4 x 10

1/4 Turkish Get Ups R + L 4 x 5 (53, 62)

Then went wake surfing with the wife and kids.

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Week #9 has commenced and I kicked chest and back's ass.

I did 32 push ups on the first set, then 17 on the second. I'm ****ing proud of myself.

2013 Goal:

 

Single digit handicap

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Been off golf lately doing P90X... sucks, but I felt like improving my fitness. Hate to say it, but I think I'm taking a break from golf for a bit. I played today and played well, which was great, but jeez, I just have this itch to do an intense round of P90X. It's hard for me to do both because my joints don't like me when I do...

Stinks but I may be taking a hiatus for the sake of improving my health and well-being. P90X has been a lot of fun though, don't get me wrong. Great program. This will be my third round (did two rounds in 2010).

Constantine

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So, the past few weeks I've been doing the following:

5AM: normal weighs/abs/cardio workout (typically 1-2 miles on the treadmill).

4-5PM: sprint/cardio outdoors on a dirt track in 90-105 degree weather.

6-8PM (or so): 50-100 golf balls at the driving range.

I've been doing all three about 4 times per week.  I only plan on doing this a few more weeks or as long as my body feels capable.  Today on the track I plan on running four 400s in roughly 70 seconds each.  Other days I've done 100s (10), 200s (8) or a mixture of sprints (2x400s + 4x200s).

When I left for Vegas last weekend I was 168.8 lbs, which is the lightest I've been since I had a workout for the San Jose Sabercats coaching staff.

Brandon a.k.a. Tony Stark

-------------------------

The Fastest Flip in the West

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Did Legs and Back, ARX, then some creatine post-workout yesterday evening. Sore today.

Feeling stronger though. I've lost 4.5 pounds in 8 days eating at about 2000-2400 calories per day. No cheating. Only healthy choices.

So far so good with my plan. Heading to the fish market now before it closes.

Constantine

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today was an off day for me as I have a work deadline tomorrow (er, end of day today) and am pulling an 'almost' allnighter.

I've been doing a mix of exercises beginning two weeks ago. The daily routine translates to about 45-60 minutes.  Mix of cardio, strength (free weights and isometrics), aerobics and yoga; every muscle group is being targeted.  I'm more or less refining a routine as I go along.

It's going to be uphill for awhile due to inactivity the last 3 years that ending with a wicked illness that doctors finally determined was a probable viral infection last winter through spring - it was a wake-up call kick in the pants From spring until recently though there has been lots of walking - about all I could do for awhile. EDIT: and diet.  I've given up all fast food, soda and sugars, and for the last 3 months trying to be a vegetarian.  I will occasionally eat fish or poultry on the weekend.  Can't believe how much my tastes have changed

switching from right to lefty so: 

tinkering with a plethora of equipment and brands; I now feel like its all about mechanics and less equipment- stay tuned

 
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Arms and Shoulders, ARX, creatine, dextrose, then sitting on my ass eating food that's good for me but doesn't taste good. Weeeeeeeeeee.

Constantine

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Fought a bought of food poisoning over the weekend, so had to take it easy.  Monday did some light back work, Tuesday felt a little better and did some leg power exercises.  Superset front squats with 225 + 150lb goblet squats.  Felt like throwing up a bit and kind of got light-headed.  Didn't bring a change of shorts, so I had to back off.  Way too soon...

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R11 9° (Lowered to 8.5°) UST Proforce VTS 7x tipped 1" | 906F2 15° and 18° | 585H 21° | Mizuno MP-67 +1 length TT DG X100 | Vokey 52° Oil Can, Cleveland CG10 2-dot 56° and 60° | TM Rossa Corza Ghost 35.5" | Srixon Z Star XV | Size 14 Footjoy Green Joys | Tour Striker Pro 5, 7, 56 | Swingwing

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I have an incisional hernia so i have to take it easy.  but i can not just NOT workout so her's my routine that i do, all exercises are 3x15

Monday, Wednesday, Friday: Flat bench press

Incline bench

Standing shoulder press

lat raises

Lat Pulldowns

One arm cable rows

Tricep pulldowns

Alternating hammer Curls

Leg Extensions

Leg Curls

Tuesday, Thursday, Saturday: Advanced Tae Bo

Sunday: OFF

My wife laughs at me when I do the Tae Bo but it really is a great cardio workout!

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  • Moderator
Originally Posted by Logan Gabriel

I have an incisional hernia so i have to take it easy.  but i can not just NOT workout so her's my routine that i do, all exercises are 3x15

Monday, Wednesday, Friday: Flat bench press

Incline bench

Standing shoulder press

lat raises

Lat Pulldowns

One arm cable rows

Tricep pulldowns

Alternating hammer Curls

Leg Extensions

Leg Curls

Tuesday, Thursday, Saturday: Advanced Tae Bo

Sunday: OFF

My wife laughs at me when I do the Tae Bo but it really is a great cardio workout!

I assume those exercises are split up between those three days?

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

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  • Moderator
Originally Posted by Logan Gabriel

Yes, i should have specified,  sorry.  i do chest and triceps on Monday, back and Biceps on Wednesday, and Shoulders and legs on Friday.

I was just curious.  I know some people like the full body circuits and I wanted to see how your recovery was doing that with little rest days in between.  I see guys at my gym week in and week out doing the exact same work every time they are in there.

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

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Originally Posted by TN94z

I was just curious.  I know some people like the full body circuits and I wanted to see how your recovery was doing that with little rest days in between.  I see guys at my gym week in and week out doing the exact same work every time they are in there.

When I started working out again after injuries I tried the full body thing 3 times a week but found that I didn't like it.  Instead of being sore in one place for a day or two i was sore all over.  Needless to say that was bad!  So doing a split helps, and also the Tae Bo really stretches me out so I'm not stiff.  I used to be a powerlifter and pushing up huge weight was great when I waqs younger but now not so great.  i also think doing a powerlifters split for so long got me into the habit of doing a split lifting routine.  Plus, the day recovery time in between workouts is perfect since i don't lift nearly as heavy as i used to.

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  • 1 month later...

Morning:

30 min spin bike

4 sets leg extensions

3 sets leg presses

3 sets calf raises

50 sit ups

3 sets aerobic step jumps with 10 lb dumbells

power walk 5 miles, not like a dork just fast at 4 mph

Evening:

20 minutes spin bike

And just for fun I'll hit 100 balls at ramshackle basement "range" and roll putts for 15-20 min on my 18' BirdieBall putting green.

Dave :-)

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30 min on the bike (appx 9 miles) ... weights (Shoulders & abs day) ... 20 min eliptical (I went on it ... doesnt mean I can spell it? Or maybe I can?)

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