Bob's 2008 Workouts

[Bob44]

Tue 10/28/08
Lame dog is like a bear crawl, but you keep 1 leg in the air and caterpillar is like the inch worm, but you walk your hands out, hold for a moment, then walk your feet to your hands. These were listed in Ross Enamait's underground guide to warrior fitness.

holds for a total of 60 seconds
L-Sit knees bent 20, 20, 20
Tuck Front Lever 20, 20, 20
Tuck Planche 20,20,20
handstand holds 60
back bridge 60
front bridge 60
iso pushup hold in down position 30

ab rollout on knees 5, 5, 5,
wall walk 2,2,2
wall sit 60

4 x 1 minutes inversion hangs
Tried one just hanging from 1 leg. Same leg that the pt jerks on to fix my back. Not sure if it did anything.

[Bob44]

Wed 10/29/08
joint exercises
16 minutes grip work

KB
25 KS 2H Swing
20 KS Swing 1H L/R
10 DB Snatch L/R
10 KS High Pull
50 KS 2H Swing
5 TGU L/R with Windmill
25 KS 2H Swing
10 KS Saxon Side Bend
20 KS Clean & Press L/R
50 KS 2H Swing

29 minutes HeavyHands

[Kebemb005]

The other day I wore my pedometer to work and it logged over 14,000 steps which was pretty nice. It also told me how many calories I burned. I was really thrilled with those types of numbers.

[Bob44]

kebemb, Yout must be active on your job. I have heard that around 2000 steps is the activity of walking a mile. I sit all day, so I would not have many steps.

Thur 10/30/08
joint exercises

Chinup partials top 1/3 partial reps x 20
Atlas II pushup partials top 1/3 reps x 40

Chinup partials bottom 1/3 partial reps x 20
Atlas II pushup partials bottom 1/3 reps x 40

Chinup partials middle 1/3 partial reps x 20
Atlas II pushup partials middle 1/3 reps x 40

30 sec up/ 30 sec down chinups
30 sec up/ 30 sec down pushups

[Kebemb005]

From what I see you make up for lost time by doing what you are doing. That alone is probably like a cardio workout.

Bob, I've done a partial 1/3 workout like that before but it has been a long time. I recall it having a nice hypertrophy effect. Great pre-photo shoot preparation activity.

[Bob44]

pierini,

That routine should look familiar, I stole it from your journal a while ago. I like to use it every once in a while.

Fri 10/31/08
off
Took my wife out to lunch and we went to the semi final PSAC field hockey championships.

Sat 11/1/08
joint exercises
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

[Kebemb005]

Way to go Bob. Keep up the good work.

Hi Bob,

Congrats on surpassing the century mark in October with your walking miles. You've done something I failed to do for 2 consecutive months.

I only got 35 miles in October as an injury brought my walking miles to a screaching halt.

Happy November!

[Bob44]

Thanks pierini. October was the perfect month for walking. Cooler weather and the leaves were all changing color. Suzy and I both enjoyed the walking.

Sun 11/2/08
4.5 mile hike
Suzy and I went on a hike with our neighbors and their 3 boys and their dog. The trail was Houselander trail near Waterville, PA. It took about 5 hours to hike. The last part was not maintained and their were a lot of down trees and hard to find any footing, but a great day to hike with our neighbors.

Mon 11/03/08
Army Physical Fitness Test
Test Score 219 used 37-41 age group
Pushups in 2 minutes (64) score 91
Sit-ups in 2 minutes (57) score 80
2 mile run 19:37 score 48 The run was a walk/run.

I am happy with the score since I have not been training for this.

[Bob44]

Tue 11/04/08
16 minutes grip 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

[Kebemb005]

That's outstanding. I like the Arnold Press and the calf raises. I really struggle with calves because mine don't really grow no matter how much weight or reps I do.

[Bob44]

Wed 11/05/08
joint exercises
5 Supersets of:
25 jumping jacks
20 wall ball
10 Burpees
20 med ball slam
20 walking lunges
15 pushups

I have not been doing many conditioning workouts lately. I died on this one. The first set I slammed the medicine ball on the floor. It was a bouncing one. It almost took my head off. The rest of the sets I slammed it against the wall up high with an overhand pass.

5 x 1 minutes inversion hangs
Did some pelvic tilts while inverted. It seem to help my back.

[Kebemb005]

From what I see that can be considered pretty good conditioning. The reps you do the greater your heart rate.

[Bob44]

Thur 11/06/08
10 Supersets of:
3 Pullups/Chinups
3 Ring dips
3 ABslide standing rollouts

5 x 1 minutes inversion hangs
15 minutes of hamstring and lower back stretches