Bob's 2008 Workouts

[Bob44]

Wed 3/19/08
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

[seraphyne1]

Hey Bob, Did I miss something as I haven't seen your posts for some time. Hope you start posting them again, really like these workouts.

[Bob44]

Hi seraphyne,

Wow I have been gone for a while. My wife and I were doing a lot of walking for a 15 mile trail challenge. Then I pulled something in my foot and didn't do anything for a while. Just got out of the posting habit. Spring time is always busy for me with all the yard work. I spend a lot of time mowing and tilling. We plant a couple of wildflower gardens and a vegetable garden. I'll post a catch up post. These are backwards because I post my most recent at the top.

Sun 4/27/08
10.2 mile mtn. bike ride

Sat 4/26/08
Army Test
2 minute Pushups
2 Minutes Situps
2 Mile run

Starting to train for the Army Physical Fitness Test to be taken this summer. If the running goes well (no injuries) I will follow it with the marines fitness test. I copied and pasted this from last summer. Last summer I never did the marines test. I had problems with my achilles. I am hoping all the walking this year will help. I am getting a month later start than last year. Last year I started running on 3/27/07.

Running is my weakness. I need to start putting in some base miles now that the weather is getting nicer. I think I can get score 100 in the Pushups and Sit-ups, but the run is not likely. I have not been running so I should see improvements just from putting in the miles. It is funny how all the walking has helped my biking endurance on hills. I can go up without too much problems. But my running is still a long ways off.

Test Score for 4/26/2008 220, age score 256
Pushups in 2 minutes (77 or age 73 for 100)
60 4/26/2008 score 82, age score 87

Sit-ups in 2 minutes (82 or age 76 for 100)
71 4/26/2008 score 88, age score 95

2 mile run (13:00 or age 13:36 for 100)
17:24 4/26/2008 score 50, age score 74

Fri 4/25/08
9 mile mtn. bike ride

Wed 4/23/08
16 minutes grip work

Tue 4/22/08
off

Mon 4/21/08
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

Sun 4/20/08
off

Sat 4/19/08
15 mile Hyner Trail Challenge 7 hrs. 45 min.

Fri 4/18/08
off

Thur 4/17/08
9 mile mtn. bike ride

Wed 4/16/08
4 mile walk
20 pushups on PU Handles

Tue 4/15/08
1 x 10, 5 x 5 Supersets of:
Pull ups
Dips
AbSlide Standing Rollouts

DB Snatch (L & R) 1 x 10 @ 35, 3 x 5 @ 40, 1 x 5 @ 45

5 wall walks
25 KB Swing @ 55
25 Hindu Pushups

Mon 4/14/08
joint exercises
100 pushups
4 mile walk

Sun 4/13/08
Off

Sat 4/12/08
9.5 mile walk
5.7 mtn. bike ride for a paper

Fri 4/11/08
off

Thur 4/10/08
25 Squat
Wall sit 2:30
25 Pushups
60 sec. Handstand hold
10 min. USA holds

6.5 mile walk

Wed 4/09/08
25 KS 2H Swing
20 KS Swing 1H L/R
2 Supersets of:
10 DB Snatch L/R
10 KS High Pull
5 TGU L/R with Windmill
25 KS 2H Swing
20 KS Saxon Side Bend
10 DB Clean & Press L/R
10 KS DL Side Lift L/R
50 KS 2H Swing

Tue 4/08/08
6 mile hike
5.75 mtn. bike ride

Sun 4/06/08
3 mile hike

Fri 4/04/08
30 min. HeavyHands

Thur 4/03/08
Super sets of:
Pullups
Dips
Standing AbSlide Rollouts
5 x 5
1 x 4

15 Back extensions
15 Side extensions L & R

4 mile walk

Wed 4/02/08
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

20 reps Med. Ball
Russian Twist
Diagonal Chops
Figure 8’s
Chops

Tue 4/01/08
16 Min. 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, lift heavy from behind
25 Pushups

Sat 3/29/08
20 slow abRoller crunch hold
20 supermans with 5 sec. holds
20 leg lift to abRoller bar
20 side supermans alternate with hold
10 rows to abroller bar

25 KS 2H Swing
20 KS Swing 1H L/R
15 KS High Pull
10 DB Snatch L/R
5 TGU L/R with Windmill

13 mile hike with my wife

Fri 3/28/08
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

Thur 3/27/08
Off

Wed 3/26/08
4 mile walk

Tue 3/25/08
4 mile walk

Mon 3/24/08
Joint exercises

Sun 3/23/08
4 mile walk

Sat 3/22/08
Off

Fri 3/21/08
1 mile cross walk
3 mile walk

13:07 min
100 Squats
100 Hindu pushups
6 x 30 sec. back bridge

Thur 3/20/08
USA holds
wall sit 2:30
20 ab rollout on knees
25 pushups

Welcome back to DF posting Bob. Nice to know the fitness never lost of beep. Exhausting to me reading an entire month's workouts at once. Just woke up from a Sunday afternoon nap, now I feel like I need another.

[Bob44]

Thanks, pierini.

Mon 4/28/08
joint exercises
16 minutes grip work

warm up 1/4 mile jog

From Joel's 20 minute fitness solution
Max. number in:
2 minutes: Max Squats 73
1 minute: Max Push-ups 38
1 minute: Max Sit-ups 35
1 minute: Max Pull-ups 16

50 burpees for time 5:14 (died on this)

tabata sprints (or my imitation of a sprint in slow motion)
4 min. 20 sec. on/10 sec. off

[seraphyne1]

Great to see you posting again, Bob. Good luck with your goals, still going strong.

[Bob44]

Thanks seraphyne. Reading your routines got me to get out my kettlestack.

Tue 4/29/08
joint exercises

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

25 KS 2H Swing
20 KS Swing 1H L/R
10 DB Snatch L/R
3 row climb on pegboard
vertical climb on 1 section of USA
20 medicine ball slams
15 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 wall walks

[Bob44]

Wed 4/30/08
joint exercises

10 minutes of exercises with USA on the door
25 pushups
1 climb on hanging ladder
2.5 hours mowing yard on riding mower

[Bob44]

Thur 5/01/08
2 mile run on 1/8 mile track
jog or walk the curves and sprint the straights
I was wearing a HR monitor and never once remembered to look.
Ahhh, the pure and simple joy of being brain dead.

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

[Bob44]

Fri 5/02/08

Super set of 3 exercisespullups, dips, abslide standing rollout)
With other exercises mixed in.
1 x 10 3 exercises
1 X 25 KB swing 55#
1 x 5 3 exercises
1 x 10 (L/R) DB snatch 40#
1 x 5 3 exercises
1 x 15 Back extensions, L/R Side Extensions
1 x 5 3 exercises
20 15# Medicine ball slams
1 X 25 KB swing 55#
1 x 5 3 exercises
2 x 5 (L/R) DB snatch 40#
1 x 5 3 exercises

6.6 mile mtn. bike ride

Extremely tired today. Had trouble catching my breath. I exercised after 8:00 yesterday. It is either that or my age catching up with me.

I doubt that it is your age catching up with you but I know that feeling and had it for several days last week with knees and shoulders that felt like they were 75 years old.

Allergies were my initial thought. Second was a slight case of overtraining and getting acclimated to the warmer weather. Turn the fan on and point it at your nose when you snooze at night. That will solve the problem.

Have a great weekend!

[Bob44]

Sun 05/04/08
A local family had a 4.5 mile trail run on their farm with no entry fee. It was nice to see so many people turn out just for a fun wholesome day. I'll be hurting later.

4.5 mile mtn. bike ride to the race
4.5 mile run
4.75 mile bike ride back home

Sat 05/03/08
Off

[Bob44]

Wed 05/07/08
joint exercises
25 pushups
3 x (10 pullups, 10 dips)
2 x (10 back extensions, L&R side extensions)
2 x 25 KB swings 55#
1 x 5 leglifts
1 x 10 DB hang snatch 40#

16 minutes grip work

Tue 05/06/08
Off
Raked the small wild flower garden, planted it, then took a plywood sheet with 2 x 4 to pack it all down. My version of garden deadlifts.

Mon 05/05/08
Off
Hurting from the trail run without proper training, but still glad I did it.

[Bob44]

Thur 05/08/08 Running on an 1/8 mile track
1/2 mile warmup
4 x 1/4 mile run
1 did not start my watch (Bob's perceived running speed) 45 sec. just in case my perception was off I won't count it as a PR
2 1:22
3 1:20
4 1:26
1/2 mile cool down
With walking and drink from fountain in between

[Bob44]

Fri 05/09/08
Middle daughters grad school graduation today, so I was happy to get a workout in.
HeavyHands workout 18 min
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

Sat 05/10/08
Off
Moving 2 daughters stuff from college to an apartment and back home and learning to use a new gps before the Memorial weekend hike.

Sun 05/11/08
Off
Church, mother's day brunch and mowing for 3 hours.