Bob's 2008 Workouts

[Bob44]

Tue 9/9/08
joint exercises
16 minutes grip work
48 pushups in a minute
10 lunges L/R
2.5 mile walk with my wife

[Bob44]

Wed 9/10/08
holds for a total of 60 seconds
L-Sit 20,20,20
Tuck Planche 20,20,20
Tuck Front Lever 20,20,20
handstand hold 60,60,60

Thur 9/11/08
Took the day off work and spent the day with my wife.
4 mile walk with my wife around a lake
1 min. hang from bar
50 Atlas 2 pushups
Went kayaking for an hour.

[Bob44]

Fri 9/12/08
10 knee ab wheel rollout
wall sit with chest press 3:00
10 knee ab wheel rollout
slow mo lunges (4/minute) (1 min L & 1 min R)
10 knee ab wheel rollout
10 pullups
10 chinups

Sat 9/13/08
joint exercises
a few minutes of different stretches
1 min back bridge
1 min pullup hang down position
5 mile walk to town with my wife for the paper

25,25,25,25 KB swings

Originally Posted by Bob44

Fri 5 mile walk to town with my wife for the paper

Bob, that's what you get for not tipping the newspaper boy.

Nice middle-age man walk. This is the season for pleasant walks.

[Bob44]

Sun 9/14/08
5 mile bike ride just to get out and enjoy the day

Mon 9/15/08
joint exercises
6 Rounds of superset in 13 minutes
15 pushups
5 DB Snatch L & R
10 medicine ball slams
5 Alternate each round (pullup/chinup/pegboard pullups)
rest

I haven't done any conditioning workouts for a while. This was pretty sad, but it was a start. I stopped the watch during the rest.

[Bob44]

Tue 9/16/08
16 minutes grip work
joint exercises

All DVRs 10 reps max contractions
Tiger 7

Atlas Biceps Flex and Press, Calf Raise,
Deltoid Raise,Biceps/Triceps Contraction

Duff’s DVRs:
Arnold Press, Push forward-Pull back,
Dip push down-row pull back, Pec Deck, VRT muscle up

Wed 9/17/08
off

Thur 9/18/08
joint exercises
pushups
20,20,20,20

Fri 9/19/08
off

Sat 9/20/08
3 mile hike with my wife

Sun 9/21/08
off

Mon 9/22/08
off
I got the shockwave on both kidneys. I am no longer stoned.

Tue 9/23/08
All DVRs 10 reps max contractions
Tiger 7

Wed 9/24/08 & Thur 9/25/08
off

Fri 9/26/08
All DVRs 10 reps max contractions
Tiger 7

Atlas Biceps Flex and Press, Calf Raise,
Deltoid Raise,Biceps/Triceps Contraction

Duff’s DVRs:
Arnold Press, Push forward-Pull back,
Dip push down-row pull back, Pec Deck, VRT muscle up

Sat 9/27/08
joint exercises
inversion hangs
shoulder looseners
5 pullups
5 chinups
10 pushups on handles
20 squats sway sideways
25 KS swings
10 KS high pulls

This was the first day I felt like my kidney problems were behind me. Now come the job of trying to get back to working out.

Sun 9/28/08
Off

Mon 9/29/08
16 minutes of grip work
2 minutes inversion hangs
Minute drills with medicine ball from liveawesome.com
Wall Chair Ball Toss
Squat Thrust with Ball
Squat with Ball Overhead
Single Leg Pick Up
Side to Side Crunch
Push Up on Medicine Ball
Rise and Shine with Medicine Ball
Overhead Pass
Lunges with Med Ball
Medicine Ball Twist
Diagonals
Calf Raises with Wall Tap
Chest Pass
Ball Twist

[CliffA74]

Bob, nice workouts.
I've had my share of back troubles, even as a "young guy."
Therefore, in a Clinton-esque way, I feel your pain.

Keep up the great work!

Originally Posted by Bob44

I am no longer stoned.

Hey congratulations Bob. I remember when I made the decision to no longer be stoned too. All of a sudden, those Cheech and Chong skits didn't seem funny.

Thanks for stopping by. October should be a great walking month. I'll keep at it and will be walking in tandem with you in cyberspace.

[minime]

Originally Posted by pierini

Hey congratulations Bob. I remember when I made the decision to no longer be stoned too. All of a sudden, those Cheech and Chong skits didn't seem funny.

Thanks for stopping by. October should be a great walking month. I'll keep at it and will be walking in tandem with you in cyberspace.

very funny pierini!

I will be walking with you guys in October also! I can't have a couple of middle-aged internet guys who think they are sixteen logging more miles than me, can I... so I had better get my walking shoes on!

[Bob44]

Hi pierini & minime,

I just showed your posts to my wife Suzy and she said "Oh great, now we really have to walk". Minime is walking just so she doesn't have to get back on her bike.

Tue 9/30/08
2 minutes inversion hangs
Dumbbell workout 1 set of 10
Bench press
Bench Flys
Arnold press
Front raise
Incline Ab Crunches
Pullover
Rows
Squats
Stiff legged deadlifts
Regular deadlifts
Lunges
Calf Raise X 20
Tricep extensions behind
Triceps overhead 1 DB
Bicep curls hammer
Bicep curls cross chest
Abs rollouts on knees 2 sets of 10

[Bob44]

Wed 10/1/08
joint exercises
5.3 mile walk in a light rain with my wife. I am using runningmap.com to measure. I saw a few guys playing paintball in the woods.
2 minutes inversion hangs

Wow! 5.3 miles on day 1, putting pressure on me. Good job! Happy October to you.

[minime]

nice, 5 mile walk on day one good job BOB & wife!

And yes I prefer to walk right now but sometimes I can't get myself out of bed early enough! I am quite lazy. To walk to work I really need to get up 20 minutes earlier than usual. The bike is faster but walking is more pleasant.

[Bob44]

Thur 10/2/08
joint exercises
1 minute front bridge
1 minute back bridge
3 mile walk
I took my gps and had a running odometer as I walked.
3 minutes inversion hangs

Fri 10/3/08
joint exercises
25 KS 2H Swing
20 KS Swing 1H L/R
10 KS High Pull
25 KS 2H Swing
10 DB Snatch L/R
5 TGU L/R with Windmill
25 KS 2H Swing
10 KS Saxon Side Bend
10 KS Clean & Press L/R
25 KS 2H Swing

5 mile walk

[Bob44]

Sat 10/4/08
3 minutes inversion hangs
6:41 - 5 supersets of:
10 burpees
5 ring pullups

20 V-Ups
20 Superman
60 sec Plank
30 Knee Hugs
60 sec Side Plank (each side)
20 Leg Raise & Butt Lift
60 sec Iso Backhold
40 Chinnies
60 sec Iso Crunch/Leg hold
40 Alternating Superman
40 Alternating Toe Touch Crunch
20 Side Crunch (each side)
40 Bicycle
30 Reverse Crunch
45 Straight Leg Crunch
40 Seal walk
60 sec Front & Back Bridges

8 tabata butt lifts 20/10

3.7 mile walk

I really felt the effect of taking too much time off. This was my first conditioning without breaks since summer. I was dead after the second set. I died on the abs too. The joys of not being consistent.