Bob's 2008 Workouts

[pseudonym]

Loving your work Bob - looking strong!

May I ask what a wall walk is? I picture a handstand (feet against the wall) and walking ones way along? am I close?

[Bob44]

Thanks Pseudo. The wall walk that I do is more like a back bridge. You stand 2-3 feet from the wall (that's a meter or less) with your back facing the wall. Then you just walk your hands down the wall and backup with your feet staying in the same place. When I get back up I do a toe touch just to stretch the other way. You way sounded like it would be a good exercise.

Workout 2 Repeat 8 times
10 Medicine Ball Woodchoppers
15 Medicine Ball Slams
10 Burpees

Finisher: Hold medicine ball overhead and to walking lunges and jump squats.

[pseudonym]

ah I see! thanks for that; wall walks sound like a great back flexibility/core strength exercise - not something I'd be particularly good at I fear .

[Bob44]

Wed 1/16/08
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, lift heavy from behind

4 mile walk with my wife

[Bob44]

Thur 1/17/08
jogged 1/2 mile
8 tabata circuits (20/10)
jogged 1/2 mile
jogged 4 1/8 mile oval and sprinted 1 of the straights

Fri 01/18/08
Minute Drills (1 minute of each)
Jumping Jacks
Squats
Knees to Elbows
Dips
Back Extensions
Pushups
Sit-ups
1 leg squat
1 leg deadlift
Jump Squats
Supermans
Tricep dips
Walking Lunges
Mtn. climbers
Burpees
Hindu Pushups
Table makers
Butt Lifts

[Bob44]

Sat 01/19/08
4 mile walk

Sun 01/20/08
off

Mon 01/21/08
Practiced 3 sets of 10 HSPU progression pushups knees on couch Went over some KS and DB lifts with my wife. She is going to do a modified Ross's 50 day II workout plan. (KS Swing, DB Snatch, TGU, windmill, DB clean & press, high pull, DB squat and DB DL)

[Bob44]

Tue 01/22/08
30 minutes of shooting basketball with a suicide and some wind sprints.
3 sets of 10 HSPU progression pushups knees on couch

[Bob44]

Wed 01/23/08
Minute Drills
Jumping Jacks
Squats
Pullups
Dips
Back Extensions
Pushups
Sit-ups
1 leg squat
1 leg deadlift
Jump Squats
Supermans
Tricep dips
Walking Lunges
Mtn. climbers
Burpees
Hindu Pushups
Table makers
Butt Lifts
Wall Sit
Plank

16 minutes of grip work
3 sets of 10 HSPU progression pushups knees on bed

[Bob44]

Thur 01/24/08
20 KS Swing 1H L/R
10 DB Snatch L/R
10 KS High Pull
5 TGU L/R with Windmill
25 KS 2H Swing
10 KS Saxon Side Bend
10 KS Clean & Press L/R

3 sets of 10 HSPU progression pushups knees on chair 1/bed 2

Hi Bob,

I have been following your HSPU progression workouts and they remind me of when I was trying to conquer that exercise. I actually posted a detailed plan of how I got to a HSPU rep - it may have been on the transformetrics website.

Is your upper body vertical when you are performing those HSPU progression exercises with your feet on the bed? I'm just curious.

I remember when my goal was to perform 10 reps of the HSPU. I got as high as 6 reps and then I lost interest (or maybe it was desire) and went on to something else.

Getting the first one is the hardest for sure. Get your video camera ready.

[Bob44]

Hi pierini,

This week I was doing the PU from my knees. I am not straight up. The first 5 are out, then I try to move my hands closer for the last 5. I am doing the progression that was on cf last Sunday. I am going to take a couple of weeks at each stage and see what happens. My overall goal is to go from an L-Sit to a handstand. I also have a goal of 1 HSPU with feet on the wall. Time to watch women's tennis with my wife. I might have to wear your sunglasses for this final. Enjoy your weekend.

Fri 01/25/08
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, lift heavy from behind

gymnastic holds for a total of 60 seconds
L-Sit 20,20,20
Tuck Front Lever 20,20,20
Tuck Planche 20,20,20
handstand hold 60
front bridge 60
back bridge 60

3 x 10 HSPU progression pushups knees on chair 1/desk 1/bed 1

[Bob44]

Sat 01/26/08
10 pullups

100 Ring Pushups Workout
(10 sets of 10 reps of 10 different kinds of pushups)
1. Archer Pushups (5 each arm)
2. Jackknife Pushups
3. Ring Flyes
4. Tricep Pushups
5. Wide Grip Pushups
6. Pseudo-Planche Pushups
7. Dive Bomber Pushups
8. Conventional Pushups
9. Single Leg Pushups
10. Elevated Pushups

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

tabatas 20/10
8 high knee run with dumbbells
3 squat jumps
I think the squat jumps are the hardest tabata I have tried.
I'll have to work on this one.

3x10 HSPU progression pushups knees on bed 3

[Bob44]

Sun 01/27/08
Off

Mon 01/28/08
Abs Routine
15 Back Extensions
30 Russian Twists with Med. ball each side 1
15 Side Extensions (L/R)
10 Hanging Straight Leg Lifts
20 V-Ups
20 Superman
60 sec Plank
30 Knee Hugs
10 Ab Rollout from knees
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)
10 Ab Rollout from knees
40 Bicycle
30 Reverse Crunch
45 Straight Leg Crunch
40 Seal walk
60 sec Front & Back Bridges

4 mile walk with my wife

3x10 HSPU progression pushups knees on bed 2, exercise ball 1

[Bob44]

Tue 01/29/08
30 minutes of shooting basketball

4 rows on the pegboard up and down
1 1/2 hanging ladder climbs
Fell off on the turn around, did it too quick after the pegboard
3x10 HSPU progression pushups knees on bed 3

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

[Bob44]

Wed 01/30/08
1/2 mile warm-up run
10 30 sec sprint/90 sec recover

8 minute grip work

3x10 HSPU progression pushups knees on bed 3