Friday, October 27, 2006

Day 9, October 26: Workout and Food Diary

Day 9 on the journey. Here is what I did and what I ate.

20 minutes interval training on stationary bike (disclaimer: including 2 minute cool-down, this is actually 22 minutes).
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 – 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.
  • 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, back and down. One trip about 30 yards, so about 90 yards of walking lunges.
  • Balance on the 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 added a fifth interval at 130 rpm today; by tomorrow, all higher intensity intervals will be at 130 rpm. Based on today (and previous workouts), I don’t anticipate any problem with this. To view the interval training protocol I’ve been using,
click here. Overall, this was an 8 on the 0-10 scale.

I didn’t do Boot Camp yesterday so I couldn’t add the progressives to the roll-ins. But I did it today. The shoulder and neck held up well – no ill effects. Overall, this was an 8 on the 0-10 scale.

Food Diary
Breakfast, 5:10 AM:
2 hard-boiled egg whites, 1 yolk and 2 pieces of whole wheat toast.
Snack, 9:30 AM: No snack this morning, I can’t remember why.
Lunch, 12:00 PM: Spaghetti with whole wheat pasta.
Snack, 3:00 PM: Power Crunch bar – chocolate.
Dinner, 6:00 PM: Roasted chicken with avocado and mixed greens salad and balsamic vinegar.
Snack, 9:00 PM: 5 strawberries and handful of almonds

Fluids: Throughout the day, at least 2.0 L of water, 1 diet coke and 1 cup of green tea.

That’s day nine, your thoughts????

PHOTOS The photos below show starting and ending positions for the alternating medicine ball flys. This is a great exercise for front shoulder development, balance (stay on the ball and in place), core training and neuromuscular control (you have to learn how to separate right and left sides). For the ending position, go down as far as you can. Allow the weight of the medicine ball to stretch your chest and the front part of your shoulder.

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!

No comments: