bob44
Caneguru
Posts: 204
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Post by bob44 on Nov 18, 2017 18:28:14 GMT
11/18/17
10 chinups
10 dips
100 partial squats (till butt touched mattress on bed)
100 Dragan vertical lifts (15#)
25 hindu pushups
25 Hip bridges bent knee
15 Hip bridges straight leg
15 DB pull over 35#
25 pushups
10 minute workout (1 minute sprint) low C2 rower, high airdyne bike
2 minute low intensity
20 sec all out sprint HR 137
2 minute low intensity
20 sec all out sprint HR 155
2 minute low intensity
20 sec all out sprint HR 153
2 minute low intensity
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bob44
Caneguru
Posts: 204
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Post by bob44 on Nov 19, 2017 21:10:34 GMT
11/19/17
Joint Exercises
Neck
Neck circles
Shoulder rolls
Arm circles
Elbow rotation
Egyptian
Wrist rotation
Hands and fingers
Torso twist
Torso rotation
Bend wall/floor
Hip rotation
Half knee bend
Knee rotation
Ankle rotation
Toe raise
DVRs
Pectoral Contraction
Wrist Twist
High Reach
Abs Contraction
Shoulder Roll (straight back)
Tiger Move Squat
1 Arm Chin
Atlas Biceps Flex and Press
Calf Raise
Deltoid Raise (arms shoulder height, arms up & out)
Biceps/Triceps Contraction
Duffs DVRs
Arnold
Push forward, Pull back
Dip push down, row pull back
Pec Deck
VRT Muscle up
Shoulders had not recovered from yesterday, struggled with the DVRs.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Nov 22, 2017 20:05:00 GMT
11/20/17 2 hours of playing doubles pickleball
11/21/17 tried the slow chinup 1 minute 30s up and 30s down spent longer at bottom and top and the top part of going up was the hardest for me
11/22/17 24 Bullworker exercises 2 hours of pickleball
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bob44
Caneguru
Posts: 204
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Post by bob44 on Nov 23, 2017 17:24:27 GMT
11/23/17 Alternated pushup and chinups partials. a) Atlas II pushup partials - #1 = top 1/3 partial reps x 20 - #2 = bottom 1/3 partial reps x 20 - #3 = middle 1/3 partial reps x 20.
b) Chinup partials - #1 = top 1/3 partial reps x 20 - #2 = bottom 1/3 partial reps x 20 - #3 = middle 1/3 partial reps x 20. 3 sets of 100 mini trampoline jumps.
3 x 5 reps of ab wheel rollout on knees
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bob44
Caneguru
Posts: 204
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Post by bob44 on Nov 26, 2017 22:25:08 GMT
11/24/17 2 hours of doubles pickleball
11/25/17 2 hours of doubles pickleball
11/26/17 chinups & dips 3, 2, 1, 1 50 Dragan vertical lifts (15#) 5 ab wheel rollout on knees 50 KS 2H swings 50 BW squats upper leg parallel 25 pushups 5 ab wheel rollout on knees chinups & dips 3, 2, 1, 1 50 Dragan vertical lifts (15#) 50 BW squats upper leg parallel 5 ab wheel rollout on knees 50 KS 2H swings
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bob44
Caneguru
Posts: 204
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Post by bob44 on Nov 28, 2017 22:22:46 GMT
11/27/17
2 hours of double pickleball
chinups & dips 3, 2, 2, 1
2 X 100 mini tramp jumps
11/28/17
1 min plank pushup up position
1 min wall sit
1 min hang
chinups & dips 3, 3, 2, 1
2 x 100 mini tramp jumps
10 (L & R) Saxon side bends 2 KS
3 X 100 mini tramp jumps
10s Tuck (Front Lever, back Lever, L-Sit)
1 min (L & R) side plank on elbows
20 Hip bridges bent knee feet on floor
15 Hip bridges bent knee feet on couch
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 2, 2017 20:34:17 GMT
11/29/17
20 mile bike ride
11/30/17
2 hours double pickleball
tweaked knee playing on a sticky floor surface
12/01/17
2 hours double pickleball
12/02/17
30 pushups in a minute
50 KS 2 hand swings
5 x 5 ab wheel rollout on knees
1 min plank jacks
chinups & dips 4, 3, 2, 1
1 min hang
70 Dragan vertical lifts (15#)
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 4, 2017 21:59:09 GMT
12/03/17
chinups & dips 4, 3, 2, 1, 1
4 x 10s Tuck Front Lever, Tuck Back Lever, L-Sit)
2 x 15 DB pull over 30#
2 x 10s back extension hold on roman chair
2 x 10s back extension hold and 10 reps up and down
2 mile walk
12/04/17
2 hours doubles pickleball
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 5, 2017 23:05:21 GMT
12/05/17 1 min plank on elbows 15 ab wheel rollout on knees in a minute chinups & dips 4, 3, 2, 2, 1 25 med ball slams 10 x 10 pushups short recovery after each set 50 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#) 50 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#)
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 9, 2017 18:19:39 GMT
12/06/17 24 Bullworker exercises
12/07/17 1.5 hours of doubles pickleball Screwed my knee up this time, I'll not be doing anything with legs for a while. Can't bend or put weight on it.
12/08/17 off
12/09/17 100 Dragan vertical lifts (15#) 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# 1 min hang DVRs Pectoral Contraction Wrist Twist High Reach Abs Contraction Shoulder Roll (straight back) 1 Arm Chin Atlas Biceps Flex and Press Deltoid Raise (arms shoulder height, arms up & out) Biceps/Triceps Contraction Duffs DVRs Arnold Push forward, Pull back Dip push down, row pull back Pec Deck VRT Muscle up
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 12, 2017 0:52:48 GMT
12/11/17 shoulder dislocates and good mornings with pole 1 min hang L-Sit progression Tuck with feet on the floor 5 x 15 sec hold chinups & dips 4, 3, 3, 2, 1 25 pushups 100 Dragan vertical lifts (15#)
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 15, 2017 20:50:01 GMT
12/13/17 off
12/14/17 2 mile walk to test out the knee. Still can't get a regular stride without pain. Bummer, I like to alternate some kind of cardio/movement at least every other day. The older I get, the longer it takes to recover from injuries.
12/15/17 joint exercises 2 x 10 (shoulder dislocates, good mornings) with pole 5 (R/L) DB snatch - hurt knee 50 Dragan vertical lifts (15#) 1 min plank pushup position 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# chinups & dips 5, 4, 3, 2, 1 1 min hang 50 Dragan vertical lifts (15#) 1 min plank pushup position 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# 1 min hang 5 X (10 military pushups, hindu pushups, L-Sit progression Tuck with one foot up (alternate R/L 30 sec hold)
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 20, 2017 1:04:42 GMT
12/17/17 10 x 10 military pushups 5 X L-Sit progression Tuck with one foot up 30 sec hold) 1 min plank on elbows chinups & dips 5, 4, 3, 2, 1 1 min hang pullup position
12/18/17 DVRs Pectoral Contraction Wrist Twist High Reach Abs Contraction Shoulder Roll (straight back) 1 Arm Chin Atlas Biceps Flex and Press Calf Raise Deltoid Raise (arms shoulder height, arms up & out) Biceps/Triceps Contraction Duffs DVRs Arnold Push forward, Pull back Dip push down, row pull back Pec Deck VRT Muscle up
12/19/17 chinups & dips 5, 4, 3, 2, 2 10 x 10 military pushups 5 X L-Sit progression Legs extended on floor 30 sec hold) 1 min hang pullup position 2 X 1 min plank pushup up position
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 26, 2017 20:49:34 GMT
12/20/17 4 X 5 ab wheel rollout on knees, 10 reps ab wheel rollout on knees 100 Dragan vertical lifts (15#)
12/21/17 2 x 10 (shoulder dislocates, good mornings) with pole 10 trunk twists with pole L/R chinups & dips 5, 4, 3, 3, 2 2 X 2 mile walk 2 x (20 military pushups, L-Sit progression Legs extended on floor with one foot up 30 sec hold)
12/22/17 Went shopping with my wife, too tired to workout!
12/23/17 chinups & dips 5, 4, 4, 3, 2 2 x 15 DB pull over 30# 15 DB tricep press behind head 30# 20 MB slams 3 easy C2 100M rows (5 min pace) 5 L-Sit progression Legs extended on floor with one foot up 30 sec hold 2 x 10 frog pushups 8 x 10 military pushups
12/24/17 DVRs Pectoral Contraction Wrist Twist High Reach Abs Contraction Shoulder Roll (straight back) Tiger Move Squat 1 Arm Chin Atlas Biceps Flex and Press Calf Raise Deltoid Raise (arms shoulder height, arms up & out) Biceps/Triceps Contraction Duffs DVRs Arnold Push forward, Pull back Dip push down, row pull back Pec Deck VRT Muscle up
2 mile walk
12/25/17 24 Bullworker exercises 10 sec iso hold, 5 max pulses
12/26/17 2 x 10 (shoulder dislocates, good mornings) with pole 10 trunk twists with pole L/R chinups & dips 5, 5, 4, 3, 2 50 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#) 10 ab wheel rollout on knees 25 military pushups 10 ab wheel rollout on knees 50 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#) 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10#
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bob44
Caneguru
Posts: 204
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Post by bob44 on Dec 29, 2017 1:21:21 GMT
12/27/17 25 jumping jacks (knee not ready) 1 min wall sit 1 min plank on elbows chinups & dips 6, 5, 4, 3, 2 3 X Tuck L-sit 30 sec hold) 1 min hang pullup position C2 Rower 500M 2:18.6 HR: MX 127 AV 114 500M 2:01.8 HR: MX 153 AV 130 1000M 4:31.6 HR: MX 151 AV 134
12/28/17 2 X 10 military pushups 50 KS 2 hand swings (26#) 10 ab wheel rollout on knees 50 Dragan vertical lifts (15#) 10 ab wheel rollout on knees 3 X 10 military pushups 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# 10 ab wheel rollout on knees 2 X 10 military pushups 50 KS 2 hand swings (26#) 10 ab wheel rollout on knees 50 Dragan vertical lifts (15#) 10 ab wheel rollout on knees 3 X (10 military pushups, 10 hip bridge) 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# 50 R squeeze, 50 L squeeze, 50 R squeeze upside down, 50 L squeeze upside down R hold for 1 min, L hold for 1 min, R hold for 1 min upside down, L hold for 1 min upside down 10 min of power putty
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