Friday, October 20, 2006

Day 2, October 19: Workout and Food Diary

Day 2 on the journey. Here is what I did and what I ate. Your thoughts?

Workout:
1.5 mile run outside (the weather was great, just a little breezy) alternating between running a ¼ mile and walking for ~ 2 minutes. My goal was to keep the ¼’s under 2 min each and I did that for all but the last two.
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.
  • Russian Twists focusing on dynamic flexibility, pullovers and crunches(center, right and left) on the stability ball with 10-pound medicine ball.
  • Rolling stability ball squats – side, straight leg dead lifts on aerobic step and calf raises. Straight leg dead lifts were done with 10-pound medicine ball.
  • Alternating DB flys, nosebreakers, bent-over alternating DB rows and bicep curls with 15-pound DBs.
  • Hip Flexions and Hip Extensions on floor.
  • Roll-ins.
  • Regular extended planks – 3 sets of 30 seconds, obliques on ball.
  • Walking lunges (no twist or overhead press and no medicine ball – can’t do it yet) down and back, three times. One trip about 20 yards.
  • Ball balance on stability ball – 3 sets, 30 seconds each.

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

Comments:
The interval running outside felt good, although those last two quarters were no fun! I’m sure I’ll be sore. On a scale of 0-10, I would rate this at least an 8.

This was my second Boot Camp since the injury. Like yesterday’s, it felt good. I should not have done the roll-ins. I did not feel pain doing them, but my shoulder girdle is still weak. The stationary nature of the upper body during this exercise put too much stress on my shoulder at this stage of recovery – I’ll have to hold off on those for a while. Those lunges – WOW! – were my hamstrings sore. They were screaming by the time I finished that last lap. On the 0-10 scale, this was about an 8.


Food Diary
Snack / Small Breakfast, 5:10 AM: Power Crunch bar – chocolate. I was running late this morning.
Snack / Small Breakfast, 9:30 AM: Chicken fajita taco (no salsa – too early) with avocado and 1 green apple.
Lunch, 12:00 PM: Grilled chicken salad.
Snack, 3:00 PM: Handful of raw almonds and handful of raisins.
Dinner, 6:00 PM: Grilled chicken, mixed greens salad with balsamic vinegar and sweet potato with cinnamon.
Snack, 9:00 PM: Another chocolate power crunch bar!

Fluids: Throughout the day, about 2 L of water. Two cups of green tea and 1 diet coke.

That’s day two, your thoughts????

PHOTOS

The photos below show the "hold position" for regular planks and extended planks. Regular planks are on the elbows and extended planks are with the arms straight. In either case, these exercises provide great benefit to your core and shoulder girdle - excellent for your golf game!





The boot camp workouts listed above are available in The BKS Golf Fitness Boot Camp TM. It has 24 different workouts like the one listed above. You too can get in better shape, feel better and (most importantly), play better golf by purchasing a copy of The BKS Golf Fitness Boot Camp TM. To see how your game will improve, read testimonials, endorsements, and to get started today – go here!

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