Bob's 2008 Workouts

[Bob44]

Sun 6/8/08
1 mile run 7:20 1/2 mile 4:00, 1/2 mile 3:20
6 laps at a local pool without lanes

Mon 6/9/08
100 pushups
16 minutes grip work
I think 10 laps at a local pool. lost count

[Bob44]

Tue 6/10/08
Ring pullups 5,6,7,8,9
24 Bullworker exercises

[Bob44]

Wed 6/11/08
2 1 mile runs 7:27 and 8:01
2 6 lap swims 7:03 and 6:43

Nice job and great workout Bob.

I had two thoughts or visions after reading your workout: (1) Bob is going to eat a big dinner, and (2) Bob is going to sleep good tonight.

[Bob44]

Thanks pierini. The first set of laps were my version of bumper pool. I kept bumping in to the kids. Then they called adult swim so I had to do another set. I slept great. I don't get real hungry when I swim because is swallow too much water and air.

Thur 6/12/08
Joint exercises in the morning
Packing for vacation. A week at the beach with the family.

[Bob44]

Fri 6/13/08 - 6/19/08
Vacation at the beach didn't track anything.
Did some runs, bike rides and lots of swims in the ocean.
Bike rides of 21.5, 14.3, 11.5, 9.9 and several shorter rides)

6/20/08
off
6/21/08
15,15,15,15,15,15, pushups
5,5,5,5, ring pullups

1 mile run for time 7:09, 1 mile easy run

[Bob44]

Sun 6/22/08
6 mile hike with friends. The mountain laurel, our state flower was in full bloom. Perfect day for a hike.

Mon 6/23/08
Uphill burpees medley
10 supersets of:

10 uphill burpees with broad jump instead of vertical jump
alternating downhill bear crawl on odd reps/crab walk on even reps, back to starting point of this set of burpees
sprint uphill back to ending point of last burpees

2.8 mile bike ride to the pool
6 lap swim 8:13
I found out why the swim is the first event. I had no legs after the ride.
2.8 mile ride back home

[Bob44]

Tue 6/24/08
joint exercises
8 laps at the pool

Wed 6/25/08
15.2 mile mtn. bike ride at roaring creek water shead
took my gps and found out time 1:10 average speed 13 mph

[Bob44]

Thur 6/26/08
jog to warm up for 10 minutes
8 - 5/30 second uphill sprints with the gymboss
Started to jog for 5 seconds, then uphill sprint for 30 seconds. The last 2 sprints I was slowing down.

lap swim at the pool, didn't count, I swam for 15-20 minutes.

[Bob44]

Fri 6/27/08
8 Bike hill sprints 15/30
15 seconds to get in motion, then 30 second sprint
Still tired 2 hours later. It is great being old. Time for my recliner.

[Bob44]

Sat 6/28/08
Abs Routine
20 V-Ups
20 Superman
60 sec Plank
30 Knee Hugs
60 sec Side Plank (each side)
20 Leg Raise & Butt Lift
60 sec Iso Backhold
50 Chinnies
60 sec Iso Crunch/Leg hold
40 Alternating Superman
40 Alternating Toe Touch Crunch
20 Side Crunch (each side)
50 Bicycle
30 Reverse Crunch
45 Straight Leg Crunch
40 Seal walk

Lap swim at the local pool. Got there early and I was the only one in the pool. It was nice to not having to dodge people.

3.1 mile run 25:35 tried to make my 1/2 mile in 4:15
.5 mile 3:53
1 mile 4:27
1.5 mile 4:07
2 mile 4:23
2.5 mile 4:07
3 mile 4:09
.1 mile 0:26

I am ready for my events for my sprint triathlon, but the 2-3 hours transition between events for rest is going to kill my time.

[Bob44]

Sun 6/29/08
6 mile bike ride
It started to rain so I did a shorter route than I planned.

Mon 6/30/08
10 minute warm up run
8 - 45 second hill sprints

Tue 7/1/08
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

6 laps at pool a PR 6:20
splits 1-46, 2-1:03, 3-1:04, 4-1:08, 5-1:10, 6-1:05

gymnastic holds in seconds
L-Sit 20,20,20
Tuck Front Lever 20,20,20
Tuck Planche 20,20,20
handstand hold 60

[Bob44]

Wed 7/2/08
Pushups
25, 25, 25, 25

AbSlide standing rollouts
5, 5, 5, 5, 5

Wrist grip work

12.7 mile mtn. bike ride 1:05

[Bob44]

Thur 7/3/08
1 mile warmup run/walk
2 mile run 16:40

Fri 7/4/08
43 mile mtn. bike ride on pine creek bike trail
I saw a rattlesnake and a doe and her fawn.

[Bob44]

Sat 7/5/08
lap swim at the local pool

some intervals:
1) 1/4 mi. 1:31, 2) 1/2 mi. 3:07, 3) 1/4 mi. 1:22 4) 1/4 mi. 1:20

Sun 7/6/08
Off