Well another week of training has come and gone. I have been doing the same routine. Core workout, followed by PST's and then Weight training. Of course this is bookended by stretching and foam rolling.
I have been using GNC's AMP Recovery Protein and just recently (yesterday) added GNC's Amplified creatine 189. I am hoping for a second half push during this off-season training for some increased strength.
Every little bit helps. I have talked with Chris Welch at ZenoLink and plans are being made to travel to Endicott for a once over to see how i am doing with my PST's and if i am ready for the next phase. I am really excited to be moving on to the next level. I will have some pictures of the workout posted soon. I am going to recruit my wife to be my photographer. I still have plans to start tempo training, but have not started that yet. I am hoping that this week i can start doing some tempo training a couple days a week.
Keeping this post short and sweet. Hope everyone had a Merry Christmas and i wish you all a happy New Year!
Friday, December 30, 2011
Thursday, December 22, 2011
Nothing new here
You guessed it, today is thursday! Another week in the books. Still up to my same old tricks.
I am still doing my PST's and still lifting weights.
This week also marked the end of school until the third week in January. This is going to give me just enough time to get my off day work squared away. I will be revisiting the Tour Tempo book and going over what i need to know to work on my tempo training. I will also be working on short game in my garage! I have to move some stuff around and rig up a tarp to catch the balls. I have a mat that i will be using for practice. I plan on using a towel behind the ball to make sure i am hitting ball first. I may also purchase a lie mark board and use that to get a bit closer to the ball and really work on pinching it off the mat. Also i previously promised some pictures of the workouts. Please remain patient. I will be sure to get those up after the holiday. As i mentioned last thursday i will be scheduling a return trip to ZenoLink in Endicott to visit Chris Welch and get my PST's evaluated and some new ones recommended. I will keep you posted. Thanks for reading!
I am still doing my PST's and still lifting weights.
This week also marked the end of school until the third week in January. This is going to give me just enough time to get my off day work squared away. I will be revisiting the Tour Tempo book and going over what i need to know to work on my tempo training. I will also be working on short game in my garage! I have to move some stuff around and rig up a tarp to catch the balls. I have a mat that i will be using for practice. I plan on using a towel behind the ball to make sure i am hitting ball first. I may also purchase a lie mark board and use that to get a bit closer to the ball and really work on pinching it off the mat. Also i previously promised some pictures of the workouts. Please remain patient. I will be sure to get those up after the holiday. As i mentioned last thursday i will be scheduling a return trip to ZenoLink in Endicott to visit Chris Welch and get my PST's evaluated and some new ones recommended. I will keep you posted. Thanks for reading!
Wednesday, December 21, 2011
Completed Advocare 24 day challenge; Review and Results
I have officially completed the Advocare 24 day challenge and the results are in. Over the course of the past 24 days I have lost 10 pounds and 6 inches.
I started my 24 day challenge on November 28. I changed my eating habits and began with the 1st phase of the challenge; A ten day herbal cleanse. I know it sounds horrible, but it was not that bad. The worst part about the cleanse is the texture of the fiber drink. Fortunately you only drink it on the first 3 days and last 3 days of the cleanse phase.
Phase 2 is the Max MNS phase. Basically you take vitamins and supplements for the next 14 days. Also I was sticking to my new eating plan. The most difficult part of this phase, assuming you don't have any issues swallowing pills, is waking up early enough in the morning to take the 1st packet of vitamins 30 minutes before you eat. I also found it difficult on some days to remember to take the other packet of vitamins and supplements 30 minutes before lunch. I was good about remembering the majority of the time though.
I think i would have lost more weight during the 24 day challenge if i hadn't been lifting weights three times a week and also taking a post workout recovery shake. Also i think if i did at least 20 minutes of exercise on my off workout days, perhaps walking around the neighborhood or jumping rope on my off days too, i would have lost even more weight.
I am very pleased with the results. It was a great jump start to my off-season training. I was hoping to get down to 225 lbs for the spring golf season and i am now down to 243 lbs. If i can manage another 20 pounds in the next 4 months then i will reach my goal. I think it is an attainable one.
As far as the Advocare products and how I felt during the program; I generally felt good. I did get tired some times, but my work habits and study habits usually keep me up way past midnight and having less than 5 hours of sleep a night. Spark did quite a bit to help me feel awake again. It doesn't give you a jolt like a regular energy drink does, and you don't crash either. You just don't feel that tired any more if that makes any sense. Sometimes I could have used the jolt though, but for the most part i am satisfied with how it worked and plan on replenishing my supply. The meal replacement shakes were handy, and they didn't taste bad either. The texture is a bit weird. I am not much of a shake drinker but to me it has a gel type texture, almost fluffy if that makes any sense. I guess you would have to try it for yourself. I didn't hate it, but I wasn't blown away either. I will probably try a different flavor, but will continue to use them as it was a super convenience to have them.
In summary, I had a great experience with the Advocare 24 day challenge. It was not that hard to do, and you didn't ever feel hungry or like you had to starve yourself. I did have some cheat meals and snacks but was probably 90% on program. If you are looking for a weight loss jump start i would suggest you give it a try. If anything it will help you to develop a routine and stick with an eating plan.
I started my 24 day challenge on November 28. I changed my eating habits and began with the 1st phase of the challenge; A ten day herbal cleanse. I know it sounds horrible, but it was not that bad. The worst part about the cleanse is the texture of the fiber drink. Fortunately you only drink it on the first 3 days and last 3 days of the cleanse phase.
Phase 2 is the Max MNS phase. Basically you take vitamins and supplements for the next 14 days. Also I was sticking to my new eating plan. The most difficult part of this phase, assuming you don't have any issues swallowing pills, is waking up early enough in the morning to take the 1st packet of vitamins 30 minutes before you eat. I also found it difficult on some days to remember to take the other packet of vitamins and supplements 30 minutes before lunch. I was good about remembering the majority of the time though.
I think i would have lost more weight during the 24 day challenge if i hadn't been lifting weights three times a week and also taking a post workout recovery shake. Also i think if i did at least 20 minutes of exercise on my off workout days, perhaps walking around the neighborhood or jumping rope on my off days too, i would have lost even more weight.
I am very pleased with the results. It was a great jump start to my off-season training. I was hoping to get down to 225 lbs for the spring golf season and i am now down to 243 lbs. If i can manage another 20 pounds in the next 4 months then i will reach my goal. I think it is an attainable one.
As far as the Advocare products and how I felt during the program; I generally felt good. I did get tired some times, but my work habits and study habits usually keep me up way past midnight and having less than 5 hours of sleep a night. Spark did quite a bit to help me feel awake again. It doesn't give you a jolt like a regular energy drink does, and you don't crash either. You just don't feel that tired any more if that makes any sense. Sometimes I could have used the jolt though, but for the most part i am satisfied with how it worked and plan on replenishing my supply. The meal replacement shakes were handy, and they didn't taste bad either. The texture is a bit weird. I am not much of a shake drinker but to me it has a gel type texture, almost fluffy if that makes any sense. I guess you would have to try it for yourself. I didn't hate it, but I wasn't blown away either. I will probably try a different flavor, but will continue to use them as it was a super convenience to have them.
In summary, I had a great experience with the Advocare 24 day challenge. It was not that hard to do, and you didn't ever feel hungry or like you had to starve yourself. I did have some cheat meals and snacks but was probably 90% on program. If you are looking for a weight loss jump start i would suggest you give it a try. If anything it will help you to develop a routine and stick with an eating plan.
Thursday, December 15, 2011
Christmas Approaching
Another week is in the books. I stayed diligent to the process and tackled all my PST's and workout routine amidst all the distractions. Next week is finals week at school and Christmas, but i still plan on sticking to my routine and working towards my goals. I am anticipating being able to get more done with the extra time i will have off from school. I plan on starting some tempo training and setting up a short game station in my garage. I cleaned out my garage, but then put a new motorcycle in it, so i will have to do some organizing to maximize my space.
Also i keep promising some pictures of my PST exercises and have yet to deliver so i will work on rectifiying that this weekend. I am also going to try and get out to practice hitting some balls and see what it looks like. I will keep you posted on all my finidings and progress as promised.
Just to jump ahead a bit the new year looks promising. I am planning a return trip to visit with Chris Welch at Zenolink. We will go over my progress with the current PST's i am doing, and hopefully if all looks good, I will be getting a new set of PST's to be working on. This should all bring me up to the spring season and hopefully the beginning of the golf season.
I am hoping that we will be starting back up with my golf lesson program, and we can look at my swing and develop a new pre-shot routine to help my game.
The 2012 golf season is shaping up to be a good one. I have only 6 more days left in the Advocare 24 day challenge which is also going quite well. I will be posting my results at the conclusion of the challenge. Stay tuned! Thanks for reading.
Also i keep promising some pictures of my PST exercises and have yet to deliver so i will work on rectifiying that this weekend. I am also going to try and get out to practice hitting some balls and see what it looks like. I will keep you posted on all my finidings and progress as promised.
Just to jump ahead a bit the new year looks promising. I am planning a return trip to visit with Chris Welch at Zenolink. We will go over my progress with the current PST's i am doing, and hopefully if all looks good, I will be getting a new set of PST's to be working on. This should all bring me up to the spring season and hopefully the beginning of the golf season.
I am hoping that we will be starting back up with my golf lesson program, and we can look at my swing and develop a new pre-shot routine to help my game.
The 2012 golf season is shaping up to be a good one. I have only 6 more days left in the Advocare 24 day challenge which is also going quite well. I will be posting my results at the conclusion of the challenge. Stay tuned! Thanks for reading.
Thursday, December 8, 2011
Another week in the books
Today is thursday yet again and that marks another week in the books for off-season training. So far everything is going really well. I am sticking to my diet plan for the 24 day challenge. I have had a couple cheat meals but nothing that has set me back any. The weight lifting is going great and i can already tell i am gettng stronger.
I increased the amount of time i do my planks for from 3 sets of 30 seconds to 3 sets of 45 seconds. I have also increased the amount of russian twists I do as well from 3 sets of 30 to 3 sets of 50. I am getting much stronger in my core and the increase in time and repetitions has made it so i get that burning sensation for the last bits of each set.
For this coming week i will need to increase the amount of weight i do for some of the exercises. Specifically the chest press, shoulder shrugs, and squats. I am easily able to finish all 12 reps without much burn on the last few reps.
I also modified my workout by adding mini band walking. I put a mini band around my ankles and side step to my left 20 steps and back to my right 20 steps for 1 set. I do three sets of those. This should really help me increase my strength in my glutes. I have also stopped doing kettlebell swings because i have a tendency to early extend in my golf swing and a kettlebell swing is basically the same movement. You push the weight by really firing your legs and glutes to push your pelvis forward and hence the weight swings up.
I have not started my tempo trianing which i really need to get to. I may have possibly undertaken to many things. I go on winter break for school in two weeks so i hope to spend that month off doing tempo training on my off days and then working that into my normal schedule once school starts back up.
So far so good, I will have to get some pictures up of the PST's and of some of the exercises I do. I might substitute pictures of the exercises with ones of actual professionals doing the lifts. I will have to get my wife to snap a few photos of me performing my exercises.
I am scheduling a time to go back and visit Chris Welch at Zenolink after the 1st of the year, so i will keep you updated on my progress and any new PST's that i will be doing.
I increased the amount of time i do my planks for from 3 sets of 30 seconds to 3 sets of 45 seconds. I have also increased the amount of russian twists I do as well from 3 sets of 30 to 3 sets of 50. I am getting much stronger in my core and the increase in time and repetitions has made it so i get that burning sensation for the last bits of each set.
For this coming week i will need to increase the amount of weight i do for some of the exercises. Specifically the chest press, shoulder shrugs, and squats. I am easily able to finish all 12 reps without much burn on the last few reps.
I also modified my workout by adding mini band walking. I put a mini band around my ankles and side step to my left 20 steps and back to my right 20 steps for 1 set. I do three sets of those. This should really help me increase my strength in my glutes. I have also stopped doing kettlebell swings because i have a tendency to early extend in my golf swing and a kettlebell swing is basically the same movement. You push the weight by really firing your legs and glutes to push your pelvis forward and hence the weight swings up.
I have not started my tempo trianing which i really need to get to. I may have possibly undertaken to many things. I go on winter break for school in two weeks so i hope to spend that month off doing tempo training on my off days and then working that into my normal schedule once school starts back up.
So far so good, I will have to get some pictures up of the PST's and of some of the exercises I do. I might substitute pictures of the exercises with ones of actual professionals doing the lifts. I will have to get my wife to snap a few photos of me performing my exercises.
I am scheduling a time to go back and visit Chris Welch at Zenolink after the 1st of the year, so i will keep you updated on my progress and any new PST's that i will be doing.
Thursday, December 1, 2011
Another week in the books
Hello readers, today is thursday and another week of working out and doing PST's is in the books.
On monday i started the AdvoCare 24 day challenge. It has been pretty easy so far. The hardest part is to make sure to remember what vitamins or supplements to take when. I made myself a little calendar with the days and when to take each thing during the day. Only 20 more days to go. I will keep you posted with my results after I complete the program. I figured it would be a good way to kick off my off-season diet and exercise program.
As for my workouts, I have added some weight training to my regimen. I am doing complexes to save some time, the downfall is you use one weight for all the exercises so some muscle groups you aren't working to their max and others your working closer to their max if not at the max.
I start all my workouts now with a matrix of planks. I do 3 sets of 30 seconds of each. Plank, and Right and Left side planks. I then do 3 sets of 30 Russian twists with an 8 pound medicine ball. I then do my PST's. I follow them with 200 kettlebell swings, 100 Right and 100 Left single arm swings. After that I move into a chest and bicep complex on the swiss ball, Chest press, hammer curls. 3 sets of 12 for each, no rest in between sets, just roll out to a chest press then roll back up and do curls. I then do over head tricep press, and shoulder shrugs 3 sets of 12, followed by Bent over rows and squats, again 3 sets of 12. I have recently started stretching before and after my workouts. I finish off my workout by drinking a post workout recovery shake. It is a nice treat to a hard workout because it is chocolate flavored and tastes really good. I also find it helps to reduce the soreness and tiredness I feel the next day after working out.
I still haven't added my TPI fitness program to my current program. Right now i finish my complete workout in 2 hours. I may pick a couple key drills to add to my current workout but i dont want to add to much more time to my sessions because i have school work to do and need to get some sleep. I will keep you posted on what i end up doing.
On monday i started the AdvoCare 24 day challenge. It has been pretty easy so far. The hardest part is to make sure to remember what vitamins or supplements to take when. I made myself a little calendar with the days and when to take each thing during the day. Only 20 more days to go. I will keep you posted with my results after I complete the program. I figured it would be a good way to kick off my off-season diet and exercise program.
As for my workouts, I have added some weight training to my regimen. I am doing complexes to save some time, the downfall is you use one weight for all the exercises so some muscle groups you aren't working to their max and others your working closer to their max if not at the max.
I start all my workouts now with a matrix of planks. I do 3 sets of 30 seconds of each. Plank, and Right and Left side planks. I then do 3 sets of 30 Russian twists with an 8 pound medicine ball. I then do my PST's. I follow them with 200 kettlebell swings, 100 Right and 100 Left single arm swings. After that I move into a chest and bicep complex on the swiss ball, Chest press, hammer curls. 3 sets of 12 for each, no rest in between sets, just roll out to a chest press then roll back up and do curls. I then do over head tricep press, and shoulder shrugs 3 sets of 12, followed by Bent over rows and squats, again 3 sets of 12. I have recently started stretching before and after my workouts. I finish off my workout by drinking a post workout recovery shake. It is a nice treat to a hard workout because it is chocolate flavored and tastes really good. I also find it helps to reduce the soreness and tiredness I feel the next day after working out.
I still haven't added my TPI fitness program to my current program. Right now i finish my complete workout in 2 hours. I may pick a couple key drills to add to my current workout but i dont want to add to much more time to my sessions because i have school work to do and need to get some sleep. I will keep you posted on what i end up doing.
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