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Posted

Ran 3 miles in 30:00 on the nose. I tried to do it, and at times I was struggling to keep pace up hills (I forgot how even gentle uphills can feel like hell, especially since downhills don't feel correspondingly good), and it's not a great pace overall (when I stopped running before I was around 8:30/mile for three miles), but it's not bad since I took so long off.

Plus it was hot.

I've been slacking off, but I'm now Mike's training buddy. He's due to start Couch to 5K (now called "Run5K" or something stupid, but it's based on the "Couch to 5K" program) today. I've done my part today Mike. Your turn! :-)

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
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Posted

Kettlebells

Art of Strength - Providence Workout w/ 12kg and 16kg bells

45 min.

Heart Rate - started at 75 after warm ups, increased to 140 during the two minutes of each exercise and 14 stations. 1 minute break between  each exercise. Range during workout was between 100-140.

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  • Moderator
Posted

Completed Day 1 of week 1 for 5K Runner.  After a 5 min warmup you run for a minute, walk for a minute and a half and do that for 15 mins with a 5 min cool down. Wasn't too bad.  I've done five brisk walks with my wife for 2 miles at night the last week and a half as a warm up to this.

Also in the last two weeks been doing some compound dumbbell exercises and on an intermittent fasting plan.  I'm doing the one where you have an 8 hour window to eat and fast for 16 hours.

Mike McLoughlin

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  • Moderator
Posted
Originally Posted by mvmac

Completed Day 1 of week 1 for 5K Runner.  After a 5 min warmup you run for a minute, walk for a minute and a half and do that for 15 mins with a 5 min cool down. Wasn't too bad.  I've done five brisk walks with my wife for 2 miles at night the last week and a half as a warm up to this.

Also in the last two weeks been doing some compound dumbbell exercises and on an intermittent fasting plan.  I'm doing the one where you have an 8 hour window to eat and fast for 16 hours.


Are you doing the Warrior Diet?

I am thinking about trying the C25K again if my knee can handle it.  I have only ran once since my knee surgery but I have been training in martial arts for about 4 months with no issues. We will see.

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

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Posted
Originally Posted by Mr. Desmond

Kettlebells

Art of Strength - Providence Workout w/ 12kg and 16kg bells

45 min.

Heart Rate - started at 75 after warm ups, increased to 140 during the two minutes of each exercise and 14 stations. 1 minute break between  each exercise. Range during workout was between 100-140.

Kettlebells will take your soul and are an awesome workout and so effective.  Good work Mr. Desmond.


Posted

45 minutes of laps in the pool.

Shot around on the bball court for 30 minutes.

Practice swings for 30 minutes with wiffle balls.

Did good on diet, until a hamburger for dinner. Still, I'm down 55 pounds since last year. Plenty more to go!

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  • Moderator
Posted
Originally Posted by TN94z

Are you doing the Warrior Diet?

I am thinking about trying the C25K again if my knee can handle it.  I have only ran once since my knee surgery but I have been training in martial arts for about 4 months with no issues. We will see.

Not Warrior, it's the 8 Hour Diet. http://www.huffingtonpost.co.uk/2013/06/25/truth-about-eight-hour-diet-work-dietician_n_3494003.html

Works for me because I can still eat full meals, feel satiated and create a caloric deficit.  Some diets have you eating 6 small meals and I've never liked that idea.  One reason is because it's a pain in the ass to schedule 6 meals/snacks a day.  The 8 Hour is flexible and easy to implement.  The book recommends 8 foods to eat daily and I've been pretty good getting a healthy balance.

Mike McLoughlin

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  • Moderator
Posted
Yeah, I've never been a fan of the eating every 2 hours, X amount of meals per day....it's just not practical for everyone. I've always had good results not worrying about timing. I only worry about getting in my calories and macros before the day ends.

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

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  • Moderator
Posted

Completed Day 2 Week 1 of 5K Runner.  Also did some kettlebell exercises.  Mostly working on form, two arm swings and single leg swings.

Mike McLoughlin

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Posted

Snatch Clean Progressions

WOD

One Min on One Min off for 3 sets

Push Press (95 lbs)

Knees to Elbows

Max Effort Row

Box Jump (24 inch box)

Mobility and stretching (Everyday)


  • Administrator
Posted

I ran two miles yesterday. It rained and so I got out before it got muggy, which of course meant I couldn't avoid every puddle. I hate getting my shoes wet.

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instruction Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins
Golf Digest "Best Young Teachers in America" 2016-17 & "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 :edel: :true_linkswear:

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Posted

Woke up, ate cereal, showered. Now I'll sit on my ass for 8 hours, then golf for 2. If I feel energetic, I'll do 150-200 pushups tonight, but probably not.

The end.

Ryan M
 
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IAD = ( [ADD] * .96 + [EPS] * [1/.12] ) / (1.15)
 
IAD = Internet Adjusted Distance (in yards)
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Posted
45 minutes of laps in the pool. 30 minute walk. 2 hour ride from Tucson to Phx. Pay my favorite muni without a cart in 105 degree heat. Yeah, I figure ill drop 5 lbs today.
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Posted

Overhead Squat form work (This exercise by itself will make you better as it is working pretty much everything in the body all at once !)

W.O.D.

Sets of 21-15-9 reps

Squat Cleans (135 lbs)

Bench/ Ring Dips

10: 50 and every rep was takin my soul !!


  • Moderator
Posted
Originally Posted by Righty to Lefty

Overhead Squat form work (This exercise by itself will make you better as it is working pretty much everything in the body all at once !)

W.O.D.

Sets of 21-15-9 reps

Squat Cleans (135 lbs)

Bench/ Ring Dips

10: 50 and every rep was takin my soul !!

Just curious, do you do your workouts in a home gym or are you a member of a cross fit gym?

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

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Posted
Originally Posted by TN94z

Just curious, do you do your workouts in a home gym or are you a member of a cross fit gym?

I am in Afghanistan and we have a crossfit gym here.  If I were in the U.S. I would have to be apart of a gym because I am so used to the group atmosphere that we have here to push each other.

February 28

July 5th

My Golf always travels with me...even to Afghanistan !!


  • Administrator
Posted

It's hot today, so I ran on the elliptical while I watched a bit of Argo on the laptop. Three miles.

I hate the elliptical. If you think running sucks, running without going anywhere REALLY sucks.

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instruction Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins
Golf Digest "Best Young Teachers in America" 2016-17 & "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 :edel: :true_linkswear:

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  • Posts

    • He's not and GEARS doesn't really measure toward your midline. It's measured at the joint. That's not why his use of "midline" is bad (part of the reason is that your "midline" is twisted, the top of your sternum can be pointed at a different place than the belt buckle, and your shoulders protract and retract, too. I think he's just trying to use midline to say which way the arm is moving. But they have terms for that — adduction and abduction — so whatever.
    • They weren't necessarily short - I don't remember the exact specifics of all of it, but some of them were missing a little left or right or both. Day 1 they were landing on the edge and kicking on, where day 2 they were just missing and kicking down into the bunkers and did it a lot. I think all told I actually went into bunkers on 8 holes. Some of them were not good shots. Like a few examples, on 8, the pin was in the back. I hit it solidly, but pulled it and it went long, over the bunker into long grass. I had the ball in sandy earth with long grass around it and about a foot below my feet. That next shot I tried to do what I could but it went into the bunker in front of me. Into a footprint. That one I dug out of the footprint, but still in the bunker. Got that one out of the bunker, but into the fringe grass in front of me. Chipped that one on a bit hard and two putts later made a 7. Another was on 14. The flag was on the little finger of green front left. I tried to play a little past it and a little right. Shoved it maybe 10 yards right of where I wanted to and the carry over the bunker gets longer the further right you go and that one hit the grass between the green and the bunker and came back down into the sand, left it in there and didn't get up and down on the next one. I think carrywise it carried about as far as I was planning on it doing so. Another was on 6, leaked my drive a little right into the fairway bunker. Hit a nearly good shot from there that went a little left and a little short and kicked into the bunker front left. That was a strike thing and just a hard shot. Did similar on 18. Drive in the right bunker, slightly heavy second that hit the bank between green and bunker again and kicked back into the sand. I think the tiredness manifested more as not squaring the face up so well and less as slowing down.
    • Depends on how short you were coming up on these shots. A bit more wind? Also, maybe you were swinging at 2-3 mph slower the next day.  I think the biggest thing is not adjusting. Like making assuming your stock shot is not enough and taking 1 club up. Not sure what type of adjustments you were making in your decision making. 
    • No one should measure a joint mobility away from that joint. If you go to physical therapy, they are not measuring your knee mobility based on your midline. It is based at the joint. Shoulder mobility should be measured in reference to the shoulder joint. 
    • He's using a driver swing, while I used the iron swing. Bryson goes from about 65° B to 15° B, hence the 50°. If you bend your right elbow, you're going to pull your hands across your chest some. Conversely, if you abduct your right arm and hold onto a grip with your left arm, you can see how extending the right elbow as we do in the golf swing during the downswing will "pull" the right shoulder/humerus forward (adducting it, as going from 65° to 15° of abduction is). Even people who pull their right shoulder WAY too far around them eventually get it "back in front" when their right arm/elbow extends. So, such a motion shows up as shoulder adduction even though the movement that causes it is just widening the trail elbow. The left hand on the grip almost "pulls" the hands forward as the left arm can't stretch much (there's some shoulder protraction, but that's almost maxed out at P4). Oh, I downloaded it and watched it (and commented there) before he blocked me. It's what led to him posting the comment in the "update" above. 😄  Single shoulder range of 75°, and that's going out well into the follow-through. 50° Max range up to impact. Manavian's video is bad. He keeps saying "midline" which is just a horrible way to look at it. He also kept saying that the club was moving that amount — also wrong. Adding left and right together is really freaking dumb. Another golf instructor said "That's like saying the player has 100 degrees of knee bend (adding left knee bend to right knee bend) 🤦‍♂️" (similar to what the biomechanist said about squatting). Also, see my post above about elbow bend. That's why Plummer’s alignment stick demo is so intellectually dishonest. A golfer can't get anywhere near that position on the left with his left hand on the alignment stick (quoted below).  
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