Bob's 2008 Workouts

[Bob44]

Thur 01/31/08
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 with mini pushups 30,30
front bridge 60
back bridge 60

1 hanging ladder climbs
2 ugly attempt at the pegboard didn't have it today

tabata (20 lifts hips/10 rest)
8 sets of butt lifts with feet on couch

3 x 10 HSPU progression pushups knees on chair 2/bed, 1/desk

[Bob44]

Fri 02/01/08
100 Burpees 9:42 (4:26 at 50)
I thought I was going to get a PR, but I died after the second 50.

[tim_mcf]

100 burpees in under 10 minutes is damn good.

[Bob44]

Thanks Tim. The 100 burpee challenge get to me in the 60 and 70 range. I start to wear out but it is too soon to start the kick for the end stretch.

Sat 02/02/08
3 x 10 HSPU progression pike pushups feet on 2/bed, 1/floor
Have to figure out what to use around the house to put my feet up on. The floor was the wrong angle and the bed felt too hard at this point. I was surprised how much harder it is on my feet than on my knees.

Tim's Kettlebell Deck Of Cards
hearts – swing, diamonds – snatch, clubs – clean, spades - overhead squat
I put on the top 100 songs from 1971.
Set up a slide shows from summer backpack and bike trips and had fun.

I used face cards 10, Aces 11, other face value.
Alternate hands with each card, go through the whole deck for time.
Forgot to start timer.

Originally Posted by Bob44

I put on the top 100 songs from 1971.
Set up a slide shows from summer backpack and bike trips and had fun.

That's a great idea Bob. Maybe next time you can watch reruns from the Lawrence Welk Show. That should really give you a surge of energy.

[Bob44]

pierini,

There are way too many hot babes on the Lawrence Welk Show for me to be able to concentrate. Beside after a onea and a two, I am not sure what would come next.

Sun 02/03/08
3 or 4 mile walk

Mon 02/04/08
20 SuperSets of:
3 pull-ups
3 dips
3 AbSlide Standing Rollouts

15 Back Extensions
15 Side Extensions (L/R)
2 Wall Walks

[Bob44]

Tue 02/05/08

1/2 mile warm-up run
tabatas:
8 sets of sprint 20 sec/10 sec rest
8 sets of walking lunges 20/10
8 sets of jump squats 20/20
1/2 mile cool down run

2 x 10 HSPU progression pike pushups feet on chair

[Bob44]

Wed 02/06/08
Day 1 Magic 50 10:32
5 (5 DB snatch/arm, 5 DB swing/arm, 10 Burpees)
Finisher - Farmer’s walk 3 sets

2 x 10 HSPU progression pike pushups feet on chair

[seraphyne1]

Bob, you are becoming a monster. Really like the workouts. The pike pushups with hands on chairs is something I was also thinking about. Maybe now I read this I should also start doing them.

[Bob44]

Thur 02/07/08
3 x 10 HSPU progression pike pushups feet on chair
Went shopping with my wife for new hiking shoes for our 15 mile hike. I was way too tired to workout. I need to work on my shopping conditioning.

Fri 02/08/08
Day 2 Interval Training on an indoor 1/8 mile track
4 x 880 3:26, don't remember, 3:14, 3:19
4 x 50M 4 sprints on the straight away guessing 70 or 80 yards

2 x 10 HSPU progression pike pushups feet on chair

4 mile walk with my wife to try out her new hiking shoes

[tim_mcf]

Where's the hike?

Your wife had better be careful; breaking in a new set of shoes on a 15 mile hike sucks. Far better to break them in fully ahead of time.

[Bob44]

Thanks seraphyne. I am having a much harder time with my feet up on a chair or a bed than I did with my knees up. I could easily do sets of 10 from my knees, but I struggle to get sets of 10 on my feet.

Tim our hike isn't until April 19th. So she has lots of time to break them in.
Hikerun.com is the link to the hike. Some will run it, but we will just have a fun hike. It is on her birthday.

Sat 02/09/08
Day 3 Strength #1
(4 Sets of: rest 90-120 between pairs
1 Arm DB Clean & Press from floor 3 reps L/R
1 Arm DB Snatch 4 reps L/R

Weighted 1 Leg Squat 5 Reps
Glute-Ham Raise 5 Reps

Weighted Pull-ups 5 Reps
Weighted Pushups 15 Reps)

Finisher – 100 Sledgehammer Swings

Core Training #1 (4 times)
(5 Flags, 6 side bends, 15 supermans, med. ball twist throws 8/S)
Finisher – Plank hold 1:30

3 x 10 HSPU progression pike pushups feet on bed

First time doing flags. I struggled going back up.

Have a great weekend everyone.

[Bob44]

Sun 02/10/08
off

Mon 02/11/08
Day 4 GPP #1 (5 Rounds for 30 seconds)
Burpees
Jumping Jacks
High Knee DB Press 5#
Shadow Box

Core Training #2 (3 times)
5 SW Rollout
15 v-ups
10 Russian twists/S
14 superman back ext. & 3 iso back hold each side
high rep chinnies

3 x 10 HSPU progression pike pushups feet on a low bed

[Bob44]

Tue 02/12/08
Day 8 Strength #2
5 Sets of: rest 45-60 between pairs
2 DB split snatch 3 reps
2 DB push press 3 reps

4 Sets of: rest 60-120 between pairs
1 arm bench press 5 reps
1 polymetric pushups 8 reps

4 Sets of: rest 60-120 between pairs
60 sec wall squat
squat jump 10 reps

Donated blood today and saved a life.

Cross country skied for 45 minutes after doing clearing the driveway. While we were clearing the driveway, my neighbor and his 3 boys came skiing down the road. The snow is changing to rain later, so the fun in the snow will be over soon.

This was from this morning, but I forgot to do it as a finisher so I just did it.
Finishers KS Swings 3 sets of 15

[j2bryson]

cross country skiing is a lot of fun and a good work out too!
sounds like a very active day. good job