Bob's 2008 Workouts

[Kebemb005]

I remember doing burpees in Football practice in Highschool. Those are not easy but your workout appears like cardio muscle building workout at the same time.

[Bob44]

Tue 11/18/08
joint exercises

5 Tabata sets of 8 20/10
bw squat with iso hold down (10)
situps with hold up (after 2nd set only held for 5 count)
butt lifts with hold up for 10
pushups
walking lunges

[Bob44]

Wed 11/19/08
joint exercises
30 good mornings with walking stick
30 shoulder dislocates with walking stick
walking stick isometrics

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
front bridge 60
back bridge 60

All DVRs and VRTs 10 reps max contractions
M7
Pectorial Contraction
Wrist Twist
High Reach
Abs Contraction
Shoulder Roll
Half knee bend
1 Arm Chin

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

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

[Kebemb005]

I struggle with getting my calves to grow. I gain a little bit of muscle but not much size but I am very consistent.

[Bob44]

Thur 11/20/08
joint exercises
20 pseudo planche pushups

Gave blood, saved a life, so I get the day off.

Fri 11/21/08
An hour of basketball. I use to play recreational basketball at lunch time for over 25 years. Then it got to the point where wear and tear on the body was becoming counter productive. That along with the young guys were getting way too fast. I went with the intention of just shooting around, but ended up playing 4 short games. It was great to see the guys from my old basketball days. But my basketball days are long gone.

Sat 11/22/08
joint exercises
Deck of Cards
Ace - 1, Facecard - 10, Others face value
Red (Ace - 7) Pullup/Chinups, (8 - King) ring row with feet up
Black (Ace - 7) Ring Dips, (8 - King) Pushup
Did not do this for time. Just was happy to get all the way through the deck.

[Kebemb005]

I like that using a deck of cards to help determine what to work and what excersises to do. Pretty clever.

[Bob44]

Sun 11/23/08 & Mon 11/24/08
Off

Tue 11/25/08
6 Superset of:
15 squats
10 pushups
20 walking lunges
5 ab rollouts on knees

[Kebemb005]

Do you work abs every day?

[Bob44]

I work my abs maybe once or twice a week. No set pattern, just whenever I feel like it. I try to bulk up my abs with dessert at least once a day.

Wed 11/26/08
joint exercises
Magic 50
5 Supersets of:
5 Dumbbell Snatches Per Arm
5 Dumbbell Swings Per Arm
10 Burpees
Rest 60 seconds and repeat

[Kebemb005]

I am able to do the dumbell snatches 3 times per week and abs 5 times per week.

[Bob44]

Thur 11/27/08
Holds for a total of 60 seconds
L-Sit 10,10,10,10,10,10
Tuck Planche 10,10,10,10,10,10
Tuck Front Lever 10,10,10,10,10,10
handstand hold 30,30
front bridge 30,30
back bridge 30,30

5 x 1 minutes inversion hangs
2.5 mile run/walk

[Kebemb005]

What are L-sits? Tuck Levers?

[Bob44]

These holds are from Coach Sommer's article at: Coach Sommer's article He also just released a book that explains how to use gymnastics for strength.

Fri 11/28/08
joint exercises
Repeat 8 times 16:57
10 Medicine Ball Woodchoppers
15 Medicine Ball Slams
10 Burpees

[Kebemb005]

Ok I get it. The medicine ball is very impressive.