Bob's 2008 Workouts

[Bob44]

Thanks j2bryson. I love to cross country ski, but the weather here in Pennsylvania has not been good for cross country skiing the last few years. It makes it special when we do get some snow.

Wed 02/13/08 Day 7
Interval Training
6 x 400 goal was to have all under 1:30 (from 1:22 to 1:27)
5 x 50M

Core Training #3 (4 times)
5 TGU/S
6 DL twist/S
15 V-ups

Finisher plank hold 1:40

Outstanding Bob!

Get some racing spikes and join me this summer for some all-comer track meets.

[j2bryson]

we can't seem to get rid of the snow up in Canada :P It's fun for winter sports but I can't wait to get outside for a run

[Bob44]

Thanks pierini. Even if I do find a track meet, I am not getting getting any racing spikes. I think next winter will be the year of the treadmill for me. I came close to getting one this year. Hope your heel feels ok with your running.

Here is the local run I plan on trying. Not much information, but the family are great people. Their daughter is our entire cross country and track team. She does it on her own and placed at states her freshman year. She runs a mile in 5:30.

http://sicktrailrun.weebly.com/index.html

j2bryson, I know the feeling of wanting to zone out and go for a run outdoors. I will probably get to start before you but pierini will be running outdoors any day now. I don't mind the cold, but the roads around me are all ice.

Was going to take the day off, but I didn't think I would have time for the whole workout on Friday. Our local boys and girls are in basketball playoffs and I plan to go to the game after work.

Core Training #4 (4 times)
5 SW rollouts
10 russian twists/S
10 crunches (5 sec pause)
12 back ext
high rep Chinnies

[Bob44]

Fri 02/15/08

3/8 mile run/walk warmup

Day 9 GPP #2 as many reps as possible
(5 Rounds for 30 sec, 30 sec between rounds)
Burpees
Jumping jacks
Burpees
Split jumps

5/8 mile run/walk warmup

[Bob44]

Sat 02/16/08
5 mile walk with my wife

Tried the Peg Board. Did not have it.
I need to start practicing once or twice a week.
Hanging Ladder Climb

5 minutes
Sledge hammer hits (change grip every 5 swings)

10 minutes
2 DB snatchs per arm
6 burpees

10 minutes
30 sec. Sandbag shoulder with squat or deadlift
30 sec. DB pullover

5 minutes
Sledge hammer hits (change grip every 5 swings)

[Bob44]

Sun 02/17/08
2 mile walk

Mon 02/18/08
Day 6 Work Capacity 101
(20 min or 10 circuits, every 2 min.)
5 Pullups
10 Med. ball slam
15 burpees
20 jumping jacks

Made the first couple in 2 minutes. Then started to take shorts rests in between the sets to recover. Burpees slowed me down.

Finisher - Sandbag Carry

[Bob44]

I think I caught the February slug-itis. Just haven't been in the mood for my workouts. Did something today just to try to get going.

Tue 2/19/08
Off Daughter's birthday, out to dinner

Wed 2/20/08
Off Went to local playoff basketball games

Thur 2/21/08
4 mile walk with my wife
24 Bullworker exercises

[Bob44]

Fri 2/22/08
Day 12 Interval Training
8 x 200
5 x 50M

Sat Fri 2/23/08
1 1/2 hour cross country skiing

4 SuperSets of:

1 DB Push Press per arm 4 reps
Sandbag Shouldering 4 reps per side

DB step-ups 6 reps per leg
RDL 8 reps per leg

Weighted pullups 5 reps
Weighted Dips 10 reps

Core Training #5
5 Standing AbSlide Rollouts
6 side bends
10 V-ups
10 Knee Hugs
5 V-ups
5 Knee Hugs

Finisher
Farmer Walk
Plank hold 1:45

[Bob44]

Sun 2/24/08
45 min. cross country skiing
3 mile walk with my wife

Mon 2/25/08
Day 14 GPP #3 – 4 Rounds: All reps for 30 seconds
Rest 1 min between rounds

Rounds 1 & 3
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
BW Squats

Rounds 2 & 4
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
Pushups

16 min. grip work

1.5 mile walk with my wife

Core Training #6 (5 times)
5 Standing AbSlide Rollouts
6 Side Bends
12 Back Extensions
10/Side Russian Twists
High rep set of chinnies

[Bob44]

Tue 2/26/08
Tabatas (20 sec. work/10 sec. rest)
Tabata High Knee Run in place with DB
Tabata Squats
Tabata Pushups
Tabata Butt Lift
Tabata Heavy Bag Carry

[j2bryson]

Great workouts Bob. Do you follow some style of CF or do you make up your workouts as you go?

[Bob44]

Thanks j2bryson. Currently I am doing Ross's Infinite Intensity 50 day plan over at Rosstraining.com. I pretty much follow his plan and adjust based on what I can do for a day. The interval running outside has not been very good due to the ice and snow. And some of the equipment in II is stuff that I don't have.

But I basically follow his plan and just adjust where I want. On Thursday his plan is an interval day of 50M and 100M sprints. That is too many short sprints for an old guy. So I plan on doing 1/2 mile and 1/4 mile intervals and mix in some basketball suicides and sprints the length of the court. I change it up to the point where it suits my needs more.

I really like all of Ross's books that I have bought. He mixes in strength and conditioning and he lives what he teaches. My favorite book was Never Gymless. With all that said, today's workout is just something I made up.

Wed 2/27/08
25 KS 2H Swing
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
10 KS DL Side Lift
25 KS 2H Swing

2.5 mile walk

Went in and played basketball against our varsity girls team. They call us because they needed someone bigger than the second team and to give the girls confidence.

[Bob44]

Thur 2/28/08
Day 17 Interval Training
2 x 880 1 - 3:09, 2 - 3:25
10 x basketball court sprints
2 x 440 1 - 1:19, 2 - 1:19
2 x basketball suicide

Played basketball with the girls hs varsity again.

Core Training #7 (3 times)
5 TGU/S
6 DL twist/S
15 V-ups

Finisher plank hold 1:50

[Bob44]

Fri 2/29/08
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

3.5 mile walk with my wife

Sat 3/1/08
Skied for 30 minutes in the yard.
Then went for a 4.5 mile ski with my neighbor in a local gameland.

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