Thursday, October 26, 2006

Day 7, October 24: Workout and Food Diary

Day 7 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 dynamic flexibility, ball throws and crunches (center, right and left) on the stability ball with 10-pound medicine ball.
  • Rolling stability ball squats – rear, 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.
  • Swing holds with 6-pound medicine ball.

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 four sessions. I’ll continue adding an additional 130-rpm interval each day until all are at 130-rpm. So don’t expect this to change too much over the next few days. Overall, I rate this as an 8 on the 0-10 scale.

I’m still pleased with the progress. I’ve had no ill effects regarding the nerve in my neck. I’m going to try the added progressives to the Roll-ins tomorrow. Overall, this was a 7 on the 0-10 scale.

Food Diary
Breakfast, 6:00 AM:
Grilled chicken taco with two slices of avocado.
Snack, 9:30 AM:
1 handful of almonds
Lunch, 12:00 PM:
Turkey sandwich with avocado on whole wheat bread.
Snack, 3:00 PM:
1 blueberry yogurt and 1 hard-boiled egg white.
Dinner, 6:00 PM:
Grilled Salmon, sweet potato and mixed greens salad with Balsamic vinegar.
Snack, 9:00 PM:
1 pear.

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

That’s day seven, your thoughts????


The photos below show starting position and one step for walking lunges. These work the entire lower body, promote good balance and help dynamic flexibility of the hips. You can do a couple laps in the gym (or your home) or you can use them as a cardio exercise. Try these for 5-minutes over a 30-yard stretch. I guarantee you’ll be breathing heavy and your legs will be burning!

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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