Bob's 2008 Workouts

[Bob44]

Sun 10/5/08
3 minutes inversion hangs
4.5 mile walk

Mon 10/6/08
joint exercises
16 minutes grip work
3 minutes inversion hangs
6 mile walk (3 at lunch and 3 after work)

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

[minime]

hey bob, how many miles are you up to now? It looks like you are really getting a lot of walking in!

[Bob44]

Tue 10/7/08
6 mile walk (2 mile + 4 mile around a lake)

This was the most people I have seen at the lake. There is a tri coming up the weekend after next. It is bike 20, row 2 miles around the lake and run 5 miles around the lake trail. Maybe next year.

Hi minime,
Counting today I am up to walking 33.5 for the month. Suzy, my wife and I have been enjoying the walks. The leaves are changing color here so it is a great time to be going for walks. We take along a digital camera and joke about who has taken the better pictures.

[Bob44]

Wed 10/8/08
joint exercises
4.5 mile walk
3 x 1 minutes inversion hangs
1 minute ring hang

5 supersets on the minute of:
3 ring pullups
3 ab rollouts on knees
10 pushups

walking for miles for Oct. 38 - still to go 62

[Bob44]

Thur 10/9/08
2 mile walk
6 mile bike ride
4 x 1 minutes inversion hangs
1 minute ring hang
1 minute back bridge
1 minute front bridge
1 minute hand stand
1 minute plank
1 minute wall sit

walking for miles for Oct. 40 - still to go 60
biking 6

[Kebemb005]

Hello there Bob44, I am new here and think that it's awsome to incorporate push-ups with the rest of your workout. I work my abs everyday regardless of what muscle groups I am working that day.

[Bob44]

Hi Kebemb,

Welcome to the df forum. It is a great group of people here. I agree with you about incorporating pushups. I look forward to reading about your workouts.

Fri 10/10/08
10 mile bike ride
2 mile walk

Sat 10/11/08
mile bike ride
3.5 mile walk
10.5 mile bike
KettleStack
100 KS 2H Swing
25 KS Swing 1H L/R
50 KS Clean L/R

walking for miles for Oct. 45.5 - still to go 54.5

[Kebemb005]

Actually despite my two knee surgeries, I may be able to do some of your cardio workout. I can definitely walk 3.5 miles. Thank you.

My favorite day is chest day.

Incline press 3 sets of 5 reps

Decline press 3 sets of 5-7 reps

Bench press 3 sets 5-7 reps

Pectoral lateral 3 sets 5-7 reps

It's very basic but it works well.

[Bob44]

Sun 10/12/08
4 minutes inversion hangs
5 mile walk with my wife and daughter
1 mile bike ride to watch the neighbor boys play soccer

Mon 10/13/08
7 mile kayaking on the river with my wife

Tue 10/14/08
3 mile walk
7 bike ride

walking for miles for Oct. 53.5 - still to go 46.5

[Kebemb005]

The bike ride and walk are very doable for me but hats off to you.

[Bob44]

Wed 10/14/08
joint exercises
50 pushups
10 mile walk (2 at lunch, 8 after work)
walking for miles for Oct. 63.5 - still to go 36.5

[Kebemb005]

Thank you that's awsome.

[Bob44]

Thur 10/16/08
6 mile walking
walking miles for Oct. 69.5 - still to go 30.5

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

5 x 1 minutes inversion hangs

Good job getting your walking miles in Bob. When you get your 100, you can turn around and meet me at mile 50.

[Kebemb005]

So you are doing walking the whole entire week. Do you walk outside or on a treadmill?