bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 7, 2020 19:44:29 GMT
How long are You holding each isometric? Heck of a training session! I do them as like the write ups. Most were for 10 reps for the moving ones and 10 seconds holds for the isos.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 7, 2020 19:45:41 GMT
4/4 25 Chin-ups / Dips 50 2 handed KB swings 50 Dragan DB lifts Bicep 21s with shrugs at end 50 1 handed KB swings 25 KB Goblet squat 30 KB calf lifts 25 Leg extension crunch 50 Flutter kicks / scissors 25 Glute Bridge with hands by neck 25 Knee ab wheel rollout 2 mile walk
4/5 4 mile walk
4/6 shoveled 2 scoops of compost. the raised beds are ready to plant. 7.4 mile recumbent bike ride
4/7 1 min Holds Handstand on wall Pull-up hang at bottom Wall sit Ab plank Reverse plank Chin-up at top Ring hold at top Plank on rings Ring hold at bottom assisted feet on floor Side plank (L/R) Superman extension on glute-ham Reverse Back Extension Frogstand hold starting bent arms and short holds L-Sit Hold tucked alternate legs bent
6 mile walk
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 10, 2020 20:15:38 GMT
4/8 1 mile walk 2 hours of weeding
4/9 DDPYoga Diamond Dozen
4/10 25 KB Get-up w windmill 25 Push-ups on rings 10 Dips on rings 20 Assisted chin-ups (with resistance band) 5 Tucked front lever, legs straight up w shrugs, tucked back lever, skin the cat then back on rings X5 25 DB pullovers
25 Reverse crunch 25 Back Extension 25 Reverse Back Extension 25 Hanging knee raises
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 12, 2020 19:33:46 GMT
4/11 Shoulder joint exercises with pole (elbows at 90 degrees hold pole in front lift over head toward back for stretch, front & back shoulder dislocates, good mornings, trunk rotations with bar on shoulders, hand on pole extend high and move pole around) 10 min hangs 3 mile walk 4/12 Joint Exercises (7 reps) 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 (10 reps) 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 Dip push down, row pull back Arnold Push forward, Pull back Pec Deck VRT Muscle up
3 mile walk
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 14, 2020 19:46:03 GMT
4/13 Joint Exercises (7 reps) 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 Bullworker 24 Forearm grippers 4 X 50 (L&R) & 4 X 50 count holds & 10 min putty
1.5 mile walk
4/14 Chin-ups GTG ladder decreasing 6, 6, 5, 4, 3 60 2 handed KB swings 60 Dragan DB lifts DB Bicep 21s 60 DB Goblet squat 30, 30 30 Knee ab wheel rollout 15, 15 60 DB calf lifts 30, 30 30 Glute Bridge with hands by neck 30 Pushups 60 1 handed KB swings
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 18, 2020 23:06:25 GMT
4/15 DDPYoga Diamond Dozen from the chart 2.7 mile walk jogged 5 sets of 50 steps
4/16 3.75 mile walk jogged 16 sets of 50 steps DVRs (10 reps) 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 Dip push down, row pull back Arnold Push forward, Pull back Pec Deck VRT Muscle up
Shoulder joint exercises with pole (elbows at 90 degrees hold pole in front lift over head toward back for stretch, front & back shoulder dislocates, good mornings, trunk rotations with bar on shoulders, hand on pole extend high and move pole around) 5 min hangs
4/17 6 mile walk
4/18 Zen Self-Resistance Chest - 2, 3, 4, 5, 6, 7, 8, 9, 10, dads Shoulder - 1, 2, 3, 4, 5, 6, 8, 9d Back - 1, 2, 3, 4, 5, 6, 7, 8, 11, 12, 13 Tricep - 1, 2, 3, 4, 5, 6, 8, 7, 9, 12, 13 Bicep - 1, 2, 3, 4, 5, 6, 7
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Post by thomas on Apr 21, 2020 11:49:08 GMT
Hey Bob!
Hope you feel fine?
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 23, 2020 2:02:34 GMT
4/19 off wife's birthday (1marathon game ofd kickball with grandsons and daughters)
4/20 Joint Exercises (7 reps) 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 (10 reps) 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 Dip push down, row pull back Arnold Push forward, Pull back Pec Deck VRT Muscle up
3.5 mile walk
4/21 5 sets of: Chin-ups 5 reps Pushups 15 reps BW Squat 15 reps
4/22 3 mile walk
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moxohol
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Biohacker
Quod tu es, ego fui. Quod ego sum, tu eris.
Posts: 3,362
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Post by moxohol on Apr 24, 2020 14:47:44 GMT
OK. It looks that I've reached my age (69+) limit and do not gain muscles more, at least using self-resistance. Therefore, one week ago, I switched to my "maintaining protocol" with a plain stick (see the first log page) to increase my flexibility, endurance and reduce my body fat. These self-resistance exercises performed with moderate tension till intensive muscle ache resemble Sandow's approach. His system of training is more suitable to combine with hypoventilation that may positively affect different body systems. I will post my results. Try fasting? I find it primes the body for more gains. It seems the older u are, the longer the fast required. I thinks it's due to digestion & absorption slowing down. Eat more parsley. It has the highest content of Apigenin. Apigenin builds muscle. Especially dried parsley.
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Bob50
Caneguru
Do what you can do, listen to your body, feel your body, drive your body.
Posts: 894
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Post by Bob50 on Apr 24, 2020 15:42:04 GMT
Thanks, Thomas. I am fine and continue self resistance training plus Buteyko breathing to change my metabolism. Moxohol, you are right. Fasting is great, but I use only short fasting for 15-16 hours overnight. In combination with Buteyko breathing, which decreases my appetite substantially, this short fasting is enough to keep my weight under 200 lbs. Honestly, I do not want to lose my muscles during excessive fasting. I had such experience about 45 years ago when I was a yoga guy. Here I am almost 70 у.о.
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moxohol
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Biohacker
Quod tu es, ego fui. Quod ego sum, tu eris.
Posts: 3,362
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Post by moxohol on Apr 24, 2020 16:38:20 GMT
Thanks, Thomas. I am fine and continue self resistance training plus Buteyko breathing to change my metabolism. Moxohol, you are right. Fasting is great, but I use only short fasting for 15-16 hours overnight. In combination with Buteyko breathing, which decreases my appetite substantially, this short fasting is enough to keep my weight under 200 lbs. Honestly, I do not want to lose my muscles during excessive fasting. I had such experience about 45 years ago when I was a yoga guy. Beyond 48hrs I would tend to agree. Fasting is boring as hell.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 24, 2020 21:44:34 GMT
4/23 3 sets of: 15 squats 15 pushups 15 glute raise 15 hanging rows 30 sec plank
1.5 mile walk
4/24 24 Bullworker exercises
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 28, 2020 2:22:06 GMT
4/25 3 sets of: 15 squats 15 pushups 15 glute raise 15 hanging rows 30 sec plank
6 mile walk
4/26 Joint Exercises (7 reps) 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 (10 reps) 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 Dip push down, row pull back Arnold Push forward, Pull back Pec Deck VRT Muscle up
4/27 3 sets of: 20 squats 15 pushups 15 glute raise 15 hanging rows 30 sec plank
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,725
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Post by pierinifitness on Apr 28, 2020 2:26:48 GMT
That’s a respectable distance walk in April 25th Bob. Working off shelter in place Coronavirus cabin fever?
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Bob50
Caneguru
Do what you can do, listen to your body, feel your body, drive your body.
Posts: 894
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Post by Bob50 on Aug 12, 2020 22:21:46 GMT
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