Bob's 2008 Workouts

[Bob44]

The last few weeks I have been having my first experience with kidney stones and have not been doing much in the way of workouts. This is my catch up post from the last month.

Wed 8/6/08
8 mile mtn. bike ride mostly level with some rolling hills
6 lap swim 6:12

Fri 8/1/08 - Tue 8/5/08
off
I had a kidney stone removed on Saturday and am taking it easy. At some point soon I will have to have shockwave to break up the stones in my kidneys. I am hoping to schedule it after the sprint triathlon. I haven't been training very hard, so my goal will just be to finish.

Thur 7/31/08
Pushups 35,20,20,25
2:30 wall sit with bicep/tricep DSRs
45 sec. handstand hold

2 of my daughters came to the pool with me today
6 lap swim 6:04
4 25 yard swim sprints

Wed 7/30/08
Pushups 35
2 min. Wall Sits with chest press
16 min. grip work

Tue 7/29/08
6 lap swim 6:07
2 laps cool down
32,20,20,28 pushups

Mon 7/28/08
30 pushups
8 mile mtn. bike ride
1.8 mile run

Sun 7/27/08
All DVRs 10 reps max contractions
Tiger 7

6 lap swim at pool 6:19
6 mile mtn. bike ride

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 7/26/08
walked to town and back for a paper 5 miles
6 laps in 6:17 and 2 more laps
I was surprised by how slow my time was. Either the effects of the drugs or missing 2 meals yesterday.

Fri 7/25/08
3 x
60s pushups
60s squats

30s pullup

After mowing my kidney stone started to act up and the percocet wiped me out for the rest of the day.

Thur 7/24/08
joint exercises
1 mile walk 14 min.
2 mile run and walk 20:46

Wed 7/23/08
6.3 mile mtn. bike ride

Tue 7/22/08
6 lap swim 5:59 PR
Tried to run. Jogged 1/2 mile and my calf cramped.
Maybe from the swimming, not sure.

Mon 7/21/08
3 x 30s pushups
3 x 30s squats
3 x 30s pushups
3 x 30s squats

2 x 30s pullups
2 x 30s pushups
2 x 30s pullups
2 x 30s pushups

16 minutes grip work

Sun 7/20/08
Lap swim at local pool 6 laps in 6:13.

Sat 7/19/08
Supersets of 7 6 5
ring pullups
ring dips

Lap swim at local pool PR 6 laps in 6:09.
Then some more laps not timed.

Thur/Fri 7/17&18/08
off

Wed 7/16/08
lap swim at pool

Tue 7/15/08
2 mile run to test the kidney. I felt some dull pressure, but not a pain. Not sure how hard to workout. I would like the stone to pass, but I am a baby when it comes to pain.

Mon 7/14/08
off slept a lot of the day

Sat & Sun 7/12 - 7/13
off Sunday night puked all night and found out that I have a kidney stone. It was good whole body isometrics.

Fri 7/11/08
38 mile mtn. bike ride on the hills.
It was going to be sunny and in the mid 80s. Instead it rained off and on. I was coated in mud. When I got back to the bike trail my wife and daughter had just watched a bald eagle for 15 minutes.

Thur 7/10/08
Reverse Pushups with 90 sec. (R)est between
10, R, 10, R, 8, R, 6, R 20 max. reps

lap swim

Wed 7/9/08
Pushups with 90 sec. (R)est between
10, R, 10, R, 8, R, 6, R 25 max. reps

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

Tue 7/8/08
16 minutes grip work
Reverse Pushups with 60 sec. (R)est between
12, R, 12, R, 10, R, 10, R 30 max. reps

Mon 7/7/08
Pushups with 60 sec. (R)est between
10, R, 10, R, 8, R, 6, R 25 max. reps
4 mile slow run while my wife rode her bike

Welcome back Bob! I have been surfing every obituary site on the web trying to see if you had been called home. Glad you are still here and sorry to hear about your kidney stone problem. I've talked to people who have had that and it doesn't sound pleasant. I hope you have a speedy recovery.

I kept guard of your Discuss Fitness cyberspace rocking chair while you were gone and am pleased to report to you that it is intact. It is the least I could do for a senior citizen.

Again, welcome back and ease back in on your fitness saddle.

[Bob44]

Pierini, thanks for keeping my chair warm. I guess this means I am not off my rocker any more.

Thur 8/7/08
Pushups 20,20,20,20,20
2 mile run walk 20 minutes
Running is not going well. I may have to do a fast walk, instead of a run.

[Bob44]

Fri 8/8/08
off

Sat 8/9/08
joint exercises
2 mile walk with my wife

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, vrt ring muscle up

6 lap swim 5:59 tied pr - plus swim 2 more laps
6 mile mtn. bike ride

[Bob44]

Sun 8/10/08
off

Mon 8/11/08
pushups 20, 20, 20, 20
2 mile race walk/walk 21:16
Alternating kind of a race walk and walking fast.
I think this is what I am going to try for the triathlon. Maybe run part of the last mile if a cute grandma is passing me.

Tue 8/12/08
Mtn. bike ride 6 miles
It was the part of the bike route for the triathlon with the hill.

[Bob44]

Wed 8/13/08
Pushups 20,20,20,20,20
16 minutes grip work
6 lap swim 6:26
I have no idea what caused me to be almost a half minute slower than other times. Last swim before the tri. Taking off Thursday and Friday and just walking and stretching.

Thur 8/14/08 - Fri Wed 8/15/08
Off

Sat 8/16/08
I did my first tri on Sat. I really had fun even though my times were a lot slower than I wanted. Given my kidney stone problems and lack of training the last month I am still happy. My wife and 2 daughters were there and they reallly enjoyed watching the events.

Sprint triathlon 1:40:33
300 YD. POOL SWIM - 7:20
T1 - 3:25
14.7 MI. BIKE - 55:35
T2 - 1:00
3.1 MI. RUN - 33:13

Congratulations on competing and finishing another fitness first for you - your first triathalon. I think that is great!

[Bob44]

Thanks pierini. I think I will do it again sometime. My daughter even got the bug and is thinking about it for next year.

Sun 8/17/08
Off

Mon 8/18/08
joint exercises
Take off from Joel's The 20 Minute Fitness Solution site
5 Supersets of: 30 seconds
Pull-ups 9, 10, 10, 10, 10
Sit-ups 15, 15, 18, 16, 26
Push-ups 19, 24, 25, 26, 18
Squats 18, 21, 22, 22, 23

This was my first workout since the dr said nothing heavier than 10 lbs. I have not talked to the doctor since the kidney stone surgery. Aug 29th the stent comes out. I am not sure how hard to workout, while it is still in. Sept 22 I do the shockwave to break up the stones in my kidneys. I have heard some of the bad stories. If anyone has any good stories about the shockwave with no pain and how much fun they had, I'd like to hear those stories.

[Bob44]

Tue 8/19/08
joint exercises

All DVRs 10 reps max contractions Tiger 7

Atlas Biceps Flex and Press, Calf Raise, Deltoid Raise,Biceps/Triceps Contraction

Arnold Press, Push forward-Pull back, Dip push down-row pull back, Pec Deck, vrt ring muscle up

[Bob44]

Wed 8/20/08
joint exercises
6.4 mile mtn. bike ride with my daughter
She made it up a hill that she has never made it up before.

Thur, Fri, Sat
Off or my memory doesn't go back that far

Sun 8/24/08 & Mon 8/25/08
Went bike camping with my neighbor and his son on Pine Creek bike trail 65 miles over 2 days. Went swimming at Rattlesnake Rock on Sunday evening. Perfect weather and great company. Life doesn't get much better than this.

[Bob44]

Tue 8/26/08
Regular Pushups 30,30
Hindu pushups 30
Pullups Straight bar 10,10
Pullups pegboard 10
4 mile walk with my wife

[Bob44]

Sat 9/6/08 pierini inspired Plan B Workout
1:15 static hang from bar
1:30 Handstand hold
1:30 wall squat
1:30 ab plank
:50 tuck planche hold

2008 has been a tough year for my fitness. On the 8/26 I threw my back out and have been out of the game since then. Over Labor Day weekend I could not get up or move much at all. It is still hurting but I can get around. I am going to the chiropractor now and maybe visit my regular doctor and see if he can help. The good news is I got my kidney stent out. Only one thing left and that is to do the shock wave on both kidneys and I should be good as new. I feel like I have been on hold since June. Hopefully in a couple of weeks I will be back and ready to start up for the fall.

When something like this disrupts my training it is a catch 22. The more you don't workout the more you get ok with not working out. The other thing I realize is how blessed I have been for most of my life to be able to workout and enjoy the physical activity. Remember not to take your health for granted.

[seraphyne1]

Good luck with your back Bob. I know what you undergo as I have it frequent too sadly. Quite annoying you cannot do anything if you are used to that. Luckily I do not get used to do nothing and always look forward to (slowly) start over again.

I'm sorry that you are in the middle of a fitness hiccup Bob but I know it will pass. I believe a regular dose of ab planks will help make those back things a thing of the past. I've had my fair share of back flair-ups and am a master of using the elbow technique to get out of my bed and car.

Like me, you are a middle-age man devoted to fitness with a strong training ethic. These things won't keep you down for long because your overall health is good and your body in too darn good shape.

I'm privately cheering for you, and know that your will be back up on your fitness saddle 100% soon.

Have a great day!

[Bob44]

Thanks for the well wishes seraphyne1 and pierini. I look forward to getting back to being regular like you guys.

Sun 9/7/08
1 and 2 mile walk with my wife

Mon 9/8/08
Pushups 25,25,25,25
Door knob squats 25,25,25,25
1 mile walk/run

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, VRT muscle up