Wednesday, October 25, 2006

Day 6, October 23: Workout and Food Diary

Day 6 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.
  • Russian Twists focusing on power development, ball throws and crunches (center, right and left) on the stability ball with 10-pound medicine ball.
  • Rolling stability ball squats – side, straight leg dead lifts. Straight leg dead lifts were done with 10-pound medicine ball.
  • Alternating DB flys, nosebreakers, and shoulder shrugs.
  • Bent-over alternating DB rows and bicep curls with 15-pound DBs.
  • Hip Flexions and Lower body rotations 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 – still can’t do them) down and back, three times. One trip about 20 yards.

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

After a 2-minute warm-up on the bike, I went straight into the 120 rpm and 100 rpm 1-minute intervals. I jumped the 120 rpm intervals up to 130 rpm over the last three sessions. Tomorrow I’ll jump that to the last 4 intervals. Overall, this was a 7 on the 0-10 scale.

The Boot Camp continues to feel good and I continue to be pleased with how my neck and shoulder are responding. While there are exercises I still can’t do, like front and lateral raises and military press, I feel like those will come along soon.

Food Diary
Breakfast, 5:15 AM:
3 hard boiled egg whites (only one yolk).
Snack, 9:30 AM: Power crunch bar - chocolate
Lunch, 12:00 PM: grilled chicken breast and a bell pepper
Snack, 3:00 PM: No snack this afternoon.
Dinner, 6:00 PM: Turkey chili with a mixed greens salad and balsamic vinegar.
Snack, 9:00 PM: Green apple and one raspberry yogurt.

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

That’s day six, your thoughts????

The photos below show side stability squats. These are great for your lower body, hips and balance. Some key points when doing these are: try to keep knee of foot on floor above your ankle, in the starting position, place foot on highest point of stability ball and try to roll the ball directly to your side – not in front of or behind you. Go down as far as you can and really stretch the groin of the leg on the ball.

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