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golfbobbyhill
02-14-2003, 01:22 PM
Howdy all.

Figured I’d hop in on the Online Journal. My goal is to get as cut/lean as possible and improve my strength/flexibility to help my golf game. I’m currently 6’0, 220lbs and pretty out of shape.

My workout is a golf specific program based largely on the book “Ernie Els’ Guide to Golf Fitness”…the routine is as follows:
Days 1 and 3:
10 minutes stretching
20 minutes cardio
Dumb bell Bench
Lat raises (or Arnold press)
Rear Delts
Bent-over dumb bell row (or seated row)
Triceps Extension (or cable extensions)
Curls (dumb bell concentration or seated preacher)
Abs
10 minutes cardio cooldown
10 minutes stretching

Days 2 and 4:
10 minutes stretching
20 minutes cardio
Leg Press
Calf raises
Leg Ext.
Leg Curls
Hyperextension (or stiff leg deadlift)
Abs
10 minutes cardio cooldown
10 minutes stretching


My diet is what I’m currently trying to get into place --- please interject any info as you read my journal.

I’ll try to update as often as possible.

Thanks.
Golfbobbyhill

NateDogg
02-14-2003, 01:27 PM
*Fore* (sp?)

:spam:

I just picked up golf this past Summer. LOVE IT!

Silverback
02-14-2003, 01:27 PM
sweet, good luck man, it makes a change to see someone posting a sports training journal, but interesting nonetheless:)

The routine looks alright, golf requires strong arms, back, core stability and leg strength. So it looks like youve got it all covered.

l8r B-R

Mik
02-14-2003, 01:36 PM
Good luck with the journal and training. I can't wait to golf. Kinda hard right now with 3 feet of snow on the ground though.

SWOLE
02-15-2003, 09:28 AM
What do you shoot?? how old are you? are you planning to make a team or do you just want to improve your game? Abs are key to improving your game, especially obliques. How many reps are you doing? I would suggest higher reps around 12 because you will end up getting skinny muscle and not bulky muscle which will obviously restrict your full swing.
I usually shoot low 70's, but it might be harder for me this year because i have gained a lot of muscle and i fear my swing will be too restricted. good luck!

golfbobbyhill
02-16-2003, 07:31 PM
Well, here goes. My first journal entry.

I'll kick it off with a few things I didn't mention last time...

First, as of mid-afternoon today, my measurements are:
Waist: 39"
"Gut" at the bellybutton: 42"
Chest: 43.5"
Thigh (1/2 way between knee and hip): 22"
Calf (1/2 way up visible calf muscle): 15.75"
Arm (relaxed): 13"
Arm (tricep flexed): 13.5"
Arm (bicep flexed): 14.4"
Neck: 17.25"
Weight: 222
I don't know the 'proper' technique of mearsuring, but these should be pretty close.

Next, the current state of my golf game:
USGA Handicap Index: 21.9.
I could honestly shoot anywhere from high 80s to low 100s. I've been playing fairly seriously for about 2 years and golf has come very difficult to me. I've taken about 15 consistant strokes off my game in the past 18 months, but a lot of that came up front and I've recently been stuck in the mid-90s (I've actually been here for about a year). I just started with a new PGA coach so we'll see what happens.



OK, on to today's workout...

Golf Training:
Its pouring rain here in eastern NC so I was stuck to swinging in front of a mirror. I tried to make about 40 good passes through impact concentrating on developing "lag" (delaying the hit), tempo, and keeping my head steady and behind the ball through impact. I hope to work on my putting a bit on the carpet tonight as well.

In the Gym:
10 minutes stretching
20 minutes cardio (10 minute warmup, about 4 minutes of HIIT as best I could do on a treadmill, and a short walk cooldown)
Dumb bell Bench: 30lbsx15, 30x15, 35X15
Dumb bell Lat raises: 8x15, 8x15
Rear Delt Flyes: 5x15, 5x15
Bent-over dumb bell row: 30x12, 30x12, 30x12
Dumb bell Triceps Extension: 25x15, 30x15
Alt. Dumb bell Curls: 15x15, 15x15
Abs: 3x15 Decline bench curls, 3x15 knee raises.
10 minutes stretching
A few yoga techniques.

Unfortunately, my cardio at the beginning of my workout and the cardio at the end of my workout was cut short due to a shoe/sock problem that was rubbing my heel raw.

Food/Supplements:
I'm going to have to plead the 5th on my diet for the weekend. My fiance (who is currently living out of town) was down the entire weekend for Valentines day. I've had some pretty bad meals the last 2 days but I have been taking my Xenadrine and my chitosan/vit.c stack, so hopefully some of the effects have been detured. I also helped a buddy of mine move into his 3rd story apartment yesterday so that was almost a workout within itself.

New entry tomorrow...hopefully.

Franjipani
02-16-2003, 07:40 PM
Wow...that is one mouthful of a journal title ;)

All the best with your journal.....you have a terrific array of professionals to help you every step of the way :thumbup:

golfbobbyhill
02-17-2003, 08:54 PM
2/17. Entry #2.

Also, since someone asked, I'm 25 years old.

Golf Training:
Once again cold and rainy, so I was stuck to swinging in front of a mirror. Same as yesterday….I tried to make about 40 good passes through impact concentrating on developing "lag" (delaying the hit), tempo, and keeping my head steady and behind the ball through impact.

In the Gym:
10 minutes stretching
20 minutes cardio (10 minute warmup, 3 cycle HIIT, 3 minute cool down, 2 cycle HITT, 3 minute cool down)
Leg Press – 3x15 (sled weight + 140lbs)
Calf raises – 2x15 (sled weight + 140lbs)
Leg Ext. – 2x15 (60lbs)
Leg Curls - 2x15 (60lbs)
Hyperextension – 3x15
Trunk Twists with Tension band – 2x15
Abs (3x15 decline crunch, 3x15 ball crunch)
10 minutes cardio cooldown
10 minutes stretching
Several yoga techniques

Food:
*Not a good day, not a bad day - food wise. I had to get some dental work done mid-morning so that kinda put a damper on my diet routine – matter of fact, I’ve been half nauseated all day from the local anesthesia. Here goes:
7:00AM – MetRx Big 100 Gram Bar (chock-full of sugar, I know, but I had one laying around from a while back)
1:00PM – 1 Chicken, rice, and zucchini burrito w/ fresh salsa. No cheese, beans, or sour cream.
3:30PM – 3 GirlScout cookies (for a grand total of 200 calories, 7.5g fat, 30g carbs [12g sugar], 1.5g protein).
5:30PM – 1 EAS Carb Sense bar (7g fat, 20g carbs, 29g protein)
9:00PM – (post workout). 1 Optimum nutrition protein shake. 10oz Gatorade.
I also had a pickle around 7:00PM....

Supplements:
AM – Xenadrine EFX, Flax seed oil, multi vitamin, 3 grams HMB, joint formula, calcium chew
Pre-workout – Xenadrine EFX, 3 grams HMB
Post-workout – C, E, Glutamine, 3 grams HMB, joint formula, calcium chew
PM - Glutamine

Tomorrow is my day off....may try to work a Pilates routine in just before bed.

Take care.
golfbobbyhill

SWOLE
02-17-2003, 09:34 PM
What clubs do you use??
I use a Taylor Made 200 series stiff steel shafted driver
Lynx predator irons
ping anser 4 putter
i really like the top flite XL3000 super spin balls
taylor made tees

golfbobbyhill
02-18-2003, 06:48 AM
My bag is:
Mizuno T-Zoid Forged driver
Callaway Steelhead III 5 wood
Wilson FatShaft Irons
Nike Gap Wedge
Cleveland Log Wedge
Odyssey #3 putter

Kinda a mix-match of stuff I've found great deals on used (except the Cleveland wedge and the putter, which were given to me as gifts).


Take care!
golfbobbyhill

golfbobbyhill
02-18-2003, 08:33 PM
This is technically a day off, but I figured I could at least put my golf and food in. I'll probably squeeze some stretching in before bed and possible a Pilates routine....we'll see. I've got to get my diet in check!


Golf Training:
Tried to hit the range this afternoon but, for whatever reason, they decided to close shop at 5:30. Hmmm.....will try to work on positions in front of the mirror. Definitly hitting the range for a while after work tomorrow. The weather should be good and I've got a lesson on Thursday.


Food:
*Yet again, another so-so day w/ the diet. Everyone at work needs to get those GirlScout cookies away from me!!

7:00AM - EAS Carb Sense bar (250 calories...7g fat, 20g carbs, 29g protein). 20oz Gatorade (150 calories...0g fat, 35g carbs, 0g protein)

10:30AM - 2 GirlScout cookies (130 calories...5g fat, 10g carbs, 1g protein). Diet Soda.

1:15PM - Ham and Turkey LOADED on bagel w/ Mustard and Lettuce (approx. 450 calories..10g fat, 60g carb, 25g protein).
Individual bag Baked Lays chips (130 calories...1.5g fat, 23g carbs, 2g protein). 2 Girlscout Cookies (130 calories...5g fat, 10g carbs, 1g protein)

6:30PM - 8oz lean sirloin (approx. 270 calories...7g fat, 0g carbs, 30g protein. 2 plain tortilla shells (approx 240 calories...1g fat, 48g carbs, 8g protein. 1 small bowl raw carrots.

A little over 2000 calories for the day, I suppose.


Supplements:
AM – Xenadrine EFX, Flax seed oil, multi vitamin, 3 grams HMB, joint formula, calcium chew
PM - C, E, joint formula, calcium chew, 6 grams HMB

SWOLE
02-19-2003, 12:00 AM
where are you from that you are hitting the range??

Coke
02-19-2003, 11:31 AM
Good luck with these plans :) It sure is different from the typical bodybuilding fare.

golfbobbyhill
02-19-2003, 02:42 PM
I'm hitting the range in South Eastern North Carolina....

Will 2-4 GirlScout cookies a day kill my fat loss....I have an addition.

golfbobbyhill
02-19-2003, 07:56 PM
2/19...

Golf Training:
Hit about 50 balls at the range. Pretty good session overall...still hitting hooks and the occasional fat shots. Lesson tomorrow!

In the Gym:
10 minutes stretching
20 minutes cardio (10 minute warmup, 5 cycles of HIIT, and a short walk cooldown)
Dumb bell Bench: 30lbsx15, 30x15, 35X12
Arnold Press: 20x15, 20x12
Rear Delt Flyes: 5x15, 5x15
Lat Pulldown: 60x15, 80x15
Tricep Rope Pressdown: 50x15, 50x12
Concentration Curls: 20x15, 20x15
Abs: 3x15 Decline bench curls, 3x15 ball crunches
10 minute walk
10 minutes stretching.


Food
7:00AM - 1 EAS Carb Sense Bar

10:00AM - 1 Cup Lite/Nonfat Yogurt. 1 GirlScout cookie (75 calories...4g fat, 8g carbs, 1g protein)

1:00AM - 1 Quesadilla w/ grilled chicken, onion, zuchinni. 5 oz Lean Sirloin.

3:30PM - 3 GirlScout cookies (225 calories...12g fat, 24g carbs, 3g protein)

5:15PM - EAS Low Carb Bar

8:15PM - 5 oz Lean Sirloin, 1 bowl raw carrots, 1 veggie quesadilla


Supplements:
AM – Xenadrine EFX, Flax seed oil, multi vitamin, 1g HMB, joint formula, calcium chew
Pre-workout – Xenadrine EFX
Post-workout – C, E, Glutamine, 1g HMB, joint formula, calcium chew
PM - Glutamine, 1g HMB




See y'all tomorrow....peace.

golfbobbyhill
02-20-2003, 06:27 PM
Missed today....bad headache when left work....