Bent over barbell rows ftw?

Definitely my fave home gym follow up to DL

Yeah imo nothing better after beating the piss out of my lower back on deads than an exercise that features an isometric lower back contraction for 20-40 seconds long of a set.

3rd ****ing time in 4 years that Congress waits until 3-4 days before Christmas to drop a major piece of tax legislation...awesome. So I spent much of last night reading about this current bill and it's impact on my clients. Good times.

Beforehand I did chest/arm work.

Bench Press

1x6 95
1x6 135
2x5 185
1x4 205
4x1 225

Definitely trying to work through the warm up ranges quicker and with less reps along the way. At 185 the first set was pretty meh and felt like I needed another set to be ready to jump. 185 to 225 just seemed like a large jump so I didn't do that.

Also did:

Skullcrushers
5x10 pushups
DB flies

Followed up with some mobility work focused mostly on hips, glutes, etc. Need to be more consistent with this.

Monday-1,775 calories

Decent progress so far.

I asked in the beginner thread for some golfing specific advice. My lead arm breaks down way to early on the back swing due to mobility issues, usually around the 10.30~ mark. Any ideas how I can fix that?

When you say "break down" do you mean that you lose your swing width past that point? IOW does your lead arm "collapse" and get closer to your trail ear at the top of your swing?

Did not workout last night but did walk ~2 miles with the pups.

Clipped under 230 lbs this morning at 229.2 so over 20 lbs lost now.

Tuesday-1,925 calories

Yes. I can't keep my forearm inline when fully rotated. At the top of the backswing there is around a 25 degree break toward the trailing ear.

I have some stuff saved on my work computer but this often stems from mobility issues across the chest and through the shoulders. I’ll post soon

Looks like a cool thread OP. I am in a similar boat putting more emphasis on my fitness. I have been a Canadian PGA Class A Professional since 2011 and club fitter for Titleist for 3 years and was looking at your numbers.

Not sure if it has been mentioned in a post already but I was curious if you could share your driver specs with me (loft, shaft length, model, etc). I noticed your smash factor is usually hovering around 1.46. When you are hitting it slightly off center, where are you hitting it on the face? Also wondering if you can post some data next time with these metrics (if possible):
Dynamic Loft
Attack Angle

Might be able to optimize even more distance without adding speed.
Good Luck!

Haven’t posted last few days. On Wednesday I was doing squats. Got to 255 and did my 4th rep. As I went to rerack I got lightheaded bordering on dizzy. Obv was happy to get it on the rack and call it a day.

Turns out I probably had a slight cold. Had that lightness of head and congestion for 3 or 4 days. Never really felt “bad” just not exactly right. Just rested up and drank a lot of water (maybe dehydration a bit).

So I didn’t really have much to update. Have walked 2.5-3.5 miles each day except 1 with the pups. Got back into lifting the last 2 days but just did higher reps at lower weights.

All days have been below my 2,100 target caloric except Christmas Day where I had about 2,500. Not the end of the world. Weight hasn’t moved

I carry a 2019 Callaway Epic Flash 9* Sub Zero Driver PX Hzrdus Smoke 70g 6.0 - Stiff. I was fitted at Club Champion Golf

We have 2 Trackmans and 2 HD Golf monitors. Unfortunately the teaching pros have priority on the Trackmans I’m not super confident in the HD Golf numbers at all. My SF is usually 1.48-1.49 on TM but never get there on the HDG. My guess is that the club head speed is overstated or the ball speed is under stated. Can’t figure out which. Next time I can use the TM I will do so. The HDG also doesn’t have AoA which would be good to have

Oh my misses are generally in the heel

Right on! I had a feeling it was generally a heel hit which would hinder some performance metrics. Is the shaft std length? When I was fitting, typically everyone was in the 1/4 to 1/2 inch shorter shaft to reduce heel hits and get the ball hit in the center.
Otherwise the stats look good. Launch angle is pretty high which is a good thing but optimal is usually 10-14* so if you get a chance check that attack angle and dynamic loft on TM

Still not feeling 100% to be honest. I have this weird lightheadedness that I've had for like 2 weeks. Focused on breathing and drinking more water as I thought maybe it is dehydration related. I don't feel bad just not 100% normal. My ears are for **** so I may go to the ear doc if it persists. I did talk to him last week and he's basically like it could really be anything but if it doesn't go away I'll go see him.

I have been able to work out closer to normal the last 4 or 5 days. Ans I ate well throughtout the holidays with an average calorie intake of ~2,300. That's a little more than my 2,100 target so I viewed it as a 2 week reset of sorts.

So I did Chest, Legs, Shoulders/Arms and Back over the last 5 days. So that felt good.

I've also increased my cardio effort the last week or so. Longer and a bit mroe intense rides on the Peloton and some longer walks with the pups. Want to keep that up.

Weight has not changed.

Will be back later with 2021 goals so I can look back and be accountable.

Results and Goals moving Forward

2020 Recap

• Lost ~22 lbs starting July 1
• Setup Home Gym in midst of COVID
• Improved Diet considerably
• Paid closer attention to some health metrics notably sleep and sleep quality (using Whoop)
• Identified and began protocol to improve driving distance

Pleased with this. Personally it was a good, if challenging year.

Business was surprisingly good. If you had asked me on ~March 12th I was worried. But clients have done relatively well through the pandemic as have we.

Golf was pretty meh. Played a bit more but all at my club and played no tournaments this year. Had a couple of stretches where I played OK.

Reading/Music-Discovered some new music I really liked which was good. And some oldies that I hadn't listened to in a while. Big music guy.

Also read a fair bit. A few of my favorites:



What an absurd business this was with BILLIONS being thrown at them. The Nuemann's are laughable. i knew most of the backstory from the IPO blow up but reading it all in one place was simply ridiculous. Great read.



The greatest band ever that never quite made it. Love this band so much and they, in many ways, were what later became alternative. But they couldn't stop drinking and just never made it. Sad really.



Wild read about generations literally pissing money away. The old man accumulated ~$100M in 1870's and in 3 or 4 generations it was essentially all gone.

Anyway, all things considered 2020 wasn't too bad for me. Feel fortunate.



2021

Since I started this somewhat late in the year my goals and objectives haven't really changed too much

Goals

• Lose 30 more pounds. Haven't been sub 200 since I don't know when
• Improve my driving distance by 15 yards
• Read one book per month
• Log 1,200 miles on the bike (may get a C2 which may make me adjust this)
• Consistently work out: 4 lifts and 3 cardio per week

I'd love to get back traveling a bit this year but hard to plan for that still.

good luck Slimmers and congratulations on the weight drop

I too would have gladly taken our 2020 business result if it had been offered to me in March. I do think that it’s likely the recovery is gonna take longer than people think but hopefully we can all keep grinding through it in 2021

Good stuff. Please keep up the book recommendations I will be following along.

Monday 1/4

Chest Day

Bench

1x8 95
1x8 135
1x6 185
1x4 205
4x2 225

5x10 BW Push Up
Did some curls as well

Monday-1,825 calories


Cool, Thinking about this next.

+1 on the book recommendations; I'm currently working through The Meritocracy Trap right now, and recommend it.

Either Peloton or a C2 sounds like a great idea; I'm in a Slack with a bunch of (mostly former) 2p2ers, many of whom have a Peloton and most of whom enjoy/use it frequently. Definitely worth considering if the group dynamic/motivation stuff helps; I have **** on that sort of thing in the past (lolCrossfit for more than just programming), but I'm pretty happy doing my own thing at my own pace so that style of training is not really *for* me.

I’ll put it in the queue. The interesting thing is that as bad as inequality has gotten over the last 40 years or so, the Gilded Age highlighted in the Vanderbilt book above makes current times look like child’s play. It’s not even close. Governmental safety nets were not really even a thing. The elites didn’t really even attempt to get involved in charity much at all. It was just constant over the top consumption. Wild stuff

Tuesday 1/6/21

Cardio Day (ugggh)

Did 45 mins on the Peloton which included a 30 minute "heavy" ride. Almost had a PR output but ran out of gas at the end.

Also did some mobility work. Included in this is something I have been doing this year where you just sit in a full squat for 3 mins. It's pretty brutal for the last min or so. But can definitely feel it in the glutes, hips, etc.

Tuesday-2,300 calories

Yeah I love doing the long sitting squat as part of my warm up.

Telander has a video recommending deep squats for time as a mobility drill. You gotta stay tight and flat footed though. It's uncomfortable.

Wednesday 1/7/21

Leg Day

Maybe it was watching the shitshow in DC or I don't know what but about mid day yesterday I felt like I was wiped out. Persevered and got my post work workout in but it was pretty meh.

Little mobility (hips, glutes, knees, ankles)

Squats

1x6 95
1x6 135
1x5 185
1x4 225
3x3 255

Last few sets were pretty bleh.

Also did bench step ups to get the HR up a bit. Then I tapped out.

Wednesday-2,025 calories


Just watched it. Thanks. That's basically what I've been doing though I am starting at 3 mins.

Thursday 1/7/21

Rest Day

Was feeling pretty beat up after working out for 4 or 5 straight days and decided to take a light one. Just walked the dogs for ~1.5 miles. Roughly 7k steps.

Thursday-2,150 calories

Good job taking notice of your fatigue accumulation and taking a day off.