my workout...

[golfman65]

what do you think?

i'm 46 and after numerous injuries to just about every body part i've come to the conclusion that i need to train a lot more to stay healthy...i own and work in my warehouse so do a lot of lifting..i hurt my back twice last year doing stupid things and it killed me entering two major tournaments...so at the end of last year i quit the kodiak and cigars and went back to the gym...

my workout is normally two days on one day off..i do chest and back and legs one day, arms and shoulders the next...i do a half hour of cardio at the end..which consists of running on the tread mill...i start slow and work up to as fast as i can run, back up and down for a mile and a half...and some walking to cool down..

my chest day starts with 5 sets of bench on smith machine..i've moved my max weight up to 240 in the last two months..i do one set of benches and then jump over to a barbell with a hundred pounds on it and do power cleans till i can't...then back to benches...i try and always have two exercises so i don't have a rest time inbetween...i then do 4 sets of incline bench..i mix these with pulldowns for 4 sets..i then do 5 sets of flys..i mix these with sets of lunges with 25pd. weights in each hand...and i finish with close grip seated pulls..don't know what that machine is called...before i start my running i do 100 crunch sit ups and after running do two sets of bike style sit ups till i can't do anymore..

on arm day i do four to five sets of heavy dumbbells standing and mix it with heavy pulldown down triceps..i then go to barbell curls and do as many as i can till i can't...i mix this with tricep pushdowns...i then do five sets of seated hammer curls mixed with five sets of dumbbell tri extensions laying on my back..i finish with high cable curls and single arm tri pulldowns...ifor more golf specific from an articile i read about that the guy who trained payne stewart used..i also include five sets of dumbbell over my shoulders, i do a half squat and then explode up and raise the dumbells over my head to full extensions...again i do my sit ups before and after running..

i've also included now both days an exercise i kind of made up..i take a 15 lb bar and hold it cross arm across my chest...i then start slow and work up till i'm moving it pretty good, i do this kind of like you would your golf swing...i do about 4-5 sets of these..i saw annika doing something like this but with weighted balls so this is my version of it....and after i run each time i try and do 3 to 4 rounds of at least a minute on the heavy bag...i just like this as it brings back my hockey days.. :busted_cop: just kidding..i just like the workout..man trying to do a minute on the heavy bag is some serious work...really makes me feel old..

i'm getting bigger but not too huge..i'm pretty big anyways..6'2 and 245 but i'm losing the fat and gaining muscle...i'm getting pretty deep again and i haven't had a back problem this year...what do you think?

[golftrainer]

Congratulations on your impressive commitment to your fitness and exercise program.

 

Now the bad news :busted_cop:

 

It looks like you're doing a very heavy duty body-building program...not a fitness program to improve your golf.

 

If that's what you're looking for then keep it up.

 

But if you want to improve your golf you need to spend a bigger percentage of your time on core rotational strength and flexibiity, hamstrings, glutes and low back...and definitely stretching.

 

It would be a fairly big change from what you are doing right now.

 

I'd like to think you would do 70% of your workout on your feet incorporating balance, stability AND strength.

 

Sitting on a bench doing smith machine presses won't help your game.

 

You've got to get a little creative and keep picturing the position your body is in when you play golf.

 

For example:

* Standing on your feet, not sitting or lying on a bench.

* Bent at the waist (hips).

* Knees bent

* Etc.....

 

I hope this doesn't confuse you too much...but keep up your commitment either way!

[shoe295]

Wow...that is a truly impressive work out regimen, especially at 46! ( I can say that cuz I'm older than you).

 

I've found that doing high reps with really light weights helps my golf much more due to the increased endurance that promotes. I'm not out to bulk up I just want to try and stay on the course with all the flat bellies around.

[golfman65]

Congratulations on your impressive commitment to your fitness and exercise program.

 

Now the bad news :busted_cop:

 

It looks like you're doing a very heavy duty body-building program...not a fitness program to improve your golf.

 

If that's what you're looking for then keep it up.

 

But if you want to improve your golf you need to spend a bigger percentage of your time on core rotational strength and flexibiity, hamstrings, glutes and low back...and definitely stretching.

 

It would be a fairly big change from what you are doing right now. 

 

I'd like to think you would do 70% of your workout on your feet incorporating balance, stability AND strength.

 

Sitting on a bench doing smith machine presses won't help your game.

 

You've got to get a little creative and keep picturing the position your body is in when you play golf.

 

For example:

*  Standing on your feet, not sitting or lying on a bench.

*  Bent at the waist (hips).

*  Knees bent

*  Etc.....

 

I hope this doesn't confuse you too much...but keep up your commitment either way!

10224[/snapback]

 

no that's great as i'm not sure what the hell i'm doing either...i'm out of the loop enough that i just added exercises that i found in the magazines or on the wall at the gym..and it's making me stronger but bigger as well...i am doing a few things that i got out of an articile by payne stewarts old trainer that is more for the golfer...if you get a chance pm or email me..maybe we could come up with a better program..thanks