Bob's 2008 Workouts

[Bob44]

Kebemb,

I am walking for the month of October. Check out pierini's blog at:

http://pierini-fitness.blogspot.com/...alk-honey.html

That is where the idea came from. I am walking outside.

Fri 10/17/08
16 minutes grip work
6 mile walk

walking miles for Oct. 75.5 - still to go 24.5

[Bob44]

Mon 10/20/08
joint exercises
100 pushups
16 minutes grip work
6 mile walk
4 minutes inversion hangs

walking miles for Oct. 84.5 - still to go 15.5

[seraphyne1]

walks are a great exercise and if the walking is done at a great and beautiful environment it calms your mind at the same time.
May I ask what you do for grip work? I think a strong grip is quite important (at least for me it is).

[minime]

nice job on keeping up with the walking, bob - you will easily reach your goal.

do you plan to continue walking even after hitting 100 miles?

[Kebemb005]

That's super. Here in Phoenix the weather is still warm and it's possible to walk in good for a long time to come but I know that's simply won't be the case in other parts of the country.

[Bob44]

Tue 10/21/08
seraphyne, My grip work is usually squeezing a gripper. It is just a department store kind and I do the squeezes for a minute on each hand. I squeeze it with the left hand with handles down, then the right with handles down, left with handles up then right with handles up. Then I do a hold with it squeeze in: left hand handles down, right hand handles down, left hand handles up and right hand handles up. That is 8 minutes. I do it once in the morning before work and once after work. Sometimes I throw in some wrist putty, a powerball, a homemade wrist roller and trying to roll a newspaper as
small as I can get it.

Thanks minime, I will make the walking goal. I don't plan to continue keeping track. I don't know how you did it on top of CF and running in you new shoes. I would get tired just doing the walking. We should know better than to listen to pierini!

Kebemb, October in Pennsylvania is usually in the 60s and 50s with a few 70s still hanging on. This is the month all the leaves are changing colors. There are lots of yellow, reds and orange in the leaves.

I finally got an appointment with a physical therapist. This is the first time since before labor day that I have not had back pain. Hopefully I can get back to working out on a better schedule.

5 x 1 minute inversion hangs

Holds for a total of 60 seconds
L-Sit knees bent some 20,20,20
Tuck Front Lever 20,20,20
Tuck Planche 20,20,20
handstand hold with mini pushups 30,30,
front bridge 30,30
back bridge 30,30

2 mile walk
Bob walking miles for Oct. 86.5 - still to go 13.5

[Kebemb005]

The weather is getting cooler here but I am still seeing lots of people at the gym on the treadmill or on the eliptical trainer. I walked outside last night .

[seraphyne1]

thanks Bob for the reply. Thanks to your posts I took out the grippers today so I was able to do something at least.

[Bob44]

Wed 10/22/08
Leg/Ab Supserset Repeat 5 times
20 squats
20 crunches
10 lunges per leg
5 ab wheel rollouts knees
20 calf raises
20 reverse crunches
10 squat jumps
10 cobra lifts

4 mile walk - walking miles for Oct. 90.5 - still to go 9.5
5 x 1 minutes inversion hangs

[Bob44]

Thur 10/23/08
joint exercises
6 mile walk - walking miles for Oct. 96.5 - still to go 3.5

foam roller for 15 minutes
stretching for 10 minutes

[Kebemb005]

I am inspired by this. It makes me want to do more walking.

[Bob44]

Fri 10/24/08
joint exercises
5 x 1 minutes inversion hangs
3.5 mile walk
walking miles for Oct. 100 - still to go 0

Set gym boss for 36 second intervals
8 supersets of:
Pull-ups
KS swings
Medicine ball slams
Jumping on mini-tramp
Pushups
After round 3 I added a rest interval.

[Kebemb005]

I am most impressed with your workout.

[Bob44]

Sat 10/25/08
Foam roller for 15 minutes (ouch)
neck isometrics
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

Sun 10/26/08
off

Mon 10/27/08
joint exercises
25 pushups

1 minute animal drills/walks
alligator walk
chicken walk
bear crawl
cricket walk
crab walk
drunken spider
duck walk
inchworm
frog jump
seal crawl
kangaroo hop
caterpillar
monkey walk
rabbit hop
inverted seal crawl
lame dog

25 push ups
6 x 1 minutes inversion hangs

[Kebemb005]

What is the lame dog and caterpillar? They are calisthenics right?