Friday, October 27, 2006

Day 10, October 27: Workout and Food Diary

Day 10 on the journey. Here is what I did and what I ate.

20 minutes interval training on stationary bike
1 hour Boot Camp

Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

  • Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
  • Alternating DB Flys, pullovers and crunches on the stability ball.
  • Rolling stability ball squats – side, straight leg dead lifts. Straight leg dead lifts were done with 10-pound medicine ball.
  • Bent over DB Rows, bicep curls and shoulder shrugs.
  • Russian twists for power, alternating flys and ball toss with 8-pound medicine ball.
  • Roll-ins with progressives.
  • Regular extended planks – 3 sets of 30 seconds, obliques on ball.
  • Walking lunges (still no fancy add-ons to the walking lunges) down and down back twice. One trip down (or back) is about 20 yards.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Food Diary
I haven’t eaten dinner yet, it’s just before 4pm Friday. I was done with this post so I decided to put it up. I’ll add dinner and snack tomorrow.

Breakfast, 5:15 AM: Two pieces of whole wheat toast with organic peanut butter
Snack, 9:00 AM: 1 Pear.
Lunch, 11:30 AM: Grilled chicken salad with balsamic vinegar dressing.
Snack, 3:00 PM: 5 strawberries and handful of almonds.
Dinner, 6:00 PM:
Snack, 9:00 PM:

Fluids: Throughout the day, at least 3.0 L of water, 1 diet coke and 1 cup of green tea.

That’s day ten, your thoughts????

There are 3 photos below for the Russian twists, starting position and right and left sides. You may have notices that in my workouts, I perform these in one of two ways: power development and dynamic flexibility. For power development, perform the side-to-side movements as rapidly as you can. For dynamic flexibility, slow down and little bit, lock your hips in place and allow the weight of the medicine ball to stretch your torso on both sides.

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