Bob's 2008 Workouts

[Bob44]

Mon 05/12/08
Morning
100 Squats
100 Hindu pushups
3:00 back bridge

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

[Bob44]

Tue 05/13/08
joint exercises
9.1 mile mtn. bike ride and saw a flock of turkey. Perfect weather for biking. Sunny and the low 80s and the great dane didn't chase me. Top speed of 32 mph my average speed didn't work. Just had a great ride!
16 min. grip work

[Bob44]

Fri 05/16/08
Inverse ladders x 2 total 40 pullups & dips
4 3 2 1, 3 2 1, 2 1, 1

4 Supersets of each for 10 reps:
Burpees
Roll back touch med. ball behind and roll back to standing
Medicine Ball slams

Thur 05/15/08
Off
Felt lousy all day, body ache, head ache and dizzy.
I need to find what to take for old age.

Wed 05/14/08
4 mile walk and run with my daughter and my wife rode her bike

Originally Posted by Bob44

Thur 05/15/08
Off
Felt lousy all day, body ache, head ache and dizzy.
I need to find what to take for old age.

Hi Bob, not a do-able solution and definitely don't share with the Missus but since you asked, here are my thoughts:

1) A red convertible sports car with a young blonde bimbo riding shotgun, or

2) A Harley Davidson bike with a muscular biker-chick behind.

But for us mild and happily-married men with the battle-scars to prove it, how about a couple of tablespoons of Geritol and reruns of the Lawrence Welk Show for a month? And turn down the volume on your hearing aid so the noise of the world doesn't add to your woes.

Have a great weekend!

[Bob44]

Hi Pierini,

I read your options 1 and 2 to Suzy and she replied, "That's me".

Sat 5/17/08
Signed up for my first sprint marathon on Sat, Aug 16, 2008.
300 yd pool swim, 14.7 mi bike, 3.1 mi. run

At least the swimming is better than the usual half mile swim. I am nervous about the signing up this far in advance. I just need to pace my training. I have 13 weeks before and I have been doing some biking already. It is in the town where my daughter just moved for a job. So I can have a place to recover before the ride home.





2 mile run 17:25 1 - 8:45, 2 - 8:47
First timed 2 mile run of the year.
Behind last years best time by almost 2 minutes.

[Bob44]

Tue 5/20/08

Sun 5/18/08
Off

Mon 5/19/08
off

16 minutes grip work

various holds for a total of 60 seconds
L-Sit 20, 20, 20
Tuck Front Lever 20, 20,
Tuck Planche 20, 20, 20
Handstand Hold
front bridge 60
back bridge 60

4 rows up and down on my pegboard

2 mile run 17:27 mile 1 - 9:13, 2 - 8:14

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]

Wed 5/21/08
Off Woke up at 1:30 and never got back to sleep.

Thur 5/22/08
Don't laugh. Went swimming and did 6 laps. First time I have been swimming in I don't know how long. There is a 300 yd. swim for the sprint triathalon. I was completely gased after swimming. A lot of room for improvement.

I am going on a 4 day backpacking trip with my cousins. (Friday-Monday) Hope everyone has a great Memorial Day weekend. And a big thanks to all who have laid down their lives in service to their country and another big thanks to all those that served and came back home.

[Bob44]

Fri 5/23/08 - Mon 5/26/08

4 day backpacking trip with my cousins on the Donut Hole Trail from Kettle Creek State Park to Hyner Run State Park. We did not pass a single hiker on the trail. There is so much beauty in central PA and we had a rare 4 sunny days in a row. Walking in the woods up and down hills with 1/4 of your body weight has a way of putting a hurting on you. I'll need some recovery now.

Hope everyone had a great Memorial day weekend.

[Bob44]

Tue 5/27/08
Off

Wed 5/28/08
6 laps swimming

Thur 5/29/08
ran for 30 minutes on grass fields
8.2 mtn. bike ride with my wife and daughter

[Bob44]

Fri 5/30/08
Off Weeded and planted our garden.

Sat 5/31/08
3 mile run 25:49, mile 1 8:30

Sun 6/1/08
10 mile mtn. bike ride 44:45

[Bob44]

Mon 6/2/08
7 laps swimming

Tue 6/3/08
1 mile run 7:18

AMAP 10-minutes 4 rounds
10 Burpees
10 Chinnies
10 Squats
10 Pushups

9.2 mile mtn. bike ride

[Bob44]

Wed 6/4/08

All DVRs 10 reps max contractions
Tiger Moves
Pectorial Contraction
3 Standing AbSlide Rollouts
Wrist Twist
3 Standing AbSlide Rollouts
High Reach
3 Standing AbSlide Rollouts
Abs Contraction
3 Standing AbSlide Rollouts
Shoulder Roll
3 Standing AbSlide Rollouts
Tiger Move Squat
3 Standing AbSlide Rollouts
1 Arm Chin
3 Standing AbSlide Rollouts

Atlas Biceps Flex and Press
3 Standing AbSlide Rollouts
Calf Raise
3 Standing AbSlide Rollouts
Deltoid Raise, Biceps
3 Standing AbSlide Rollouts
Triceps Contraction
3 Standing AbSlide Rollouts

Duff’s DVRs:
Arnold Press, Push forward-Pull back,
Dip push down-row pull back, Pec Deck, lift heavy from behind

[Bob44]

Thur 6/5/08
6 or 7 laps
I lost count because I was focusing on breathing and my stroke. It helped a lot when I changed the side I was breathing on each length and did not reach past the center line.

9 mile mtn. bike ride
I came up on a bald eagle that was on the ground and flew when I got closer. Things like that make riding a bike so much fun. Later I saw a turkey, but that was anti-climatic.

[Bob44]

Fri 6/6/08
First hot outdoor workout. It was in the mid 80s. I was sweating like mad and out of energy.

Jumping jacks to warm up.
10 sand mound hill sprints
25 KS 2H Swing
20 KS Swing 1H L/R
10 burpees
20 med ball slams
10 DB Snatch L/R
15 KS High Pull
10 burpees
20 med ball slams
10 Med ball throws, then sprint to ball
25 KS 2H Swing
5 TGU L/R with Windmill
10 Med ball throws, then sprint to ball
25 KS 2H Swing
20 med ball woodchoppers with jump
10 KS Saxon Side Bend
10 DB Clean & Press L/R
10 med ball slams
10 Med ball throws, then sprint to ball
10 med ball slams
10 KS DL Side Lift
10 sand mound hill sprints
10 burpees
25 KS 2H Swing

[Bob44]

Sat 6/7/08
13.5 mile mtn. bike ride