bob44
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Posts: 204
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Post by bob44 on Mar 9, 2018 22:44:35 GMT
03/04/18 DVRs (10 max contractions) 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
03/05/18 off Sunday night my hip bursitus (self diagnosed) got bad and I don't remember doing anything unless it was the squats dvrs
03/06/18 - 03/08/18 off hip getting better but still hurts, gotta laugh, it is part of getting older.
03/09/18 pullup partials top 1/3 partial reps x 10 Chinup partials top 1/3 partial reps x 10 Atlas II pushup partials bottom 1/3 partial reps x 40 Doing them first didn't matter, these were still hard for me to finish. pullup partials middle 1/3 partial reps x 10 Chinup partials middle 1/3 partial reps x 10 Atlas II pushup partials middle 1/3 partial reps x 40 pullup partials bottom 1/3 partial reps x 10 Chinup partials bottom 1/3 partial reps x 10 Atlas II pushup partials top 1/3 partial reps x 40
500M C2 rower 2:16.1 5 ab wheel rollout on knees 15 DB pullover 30# 20s airdyne sprint 500M C2 rower 1:59.1 10 ab wheel rollout on knees 15 DB pullover 30# 1000M C2 rower 4:51.1 20s airdyne sprint 10 ab wheel rollout on knees 20s airdyne sprint
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 16, 2018 17:38:10 GMT
03/10/18 2 mile walk 50 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#) 1 min wall sit 1 min plank on elbows 1 min hang pullup position
03/11/18 2 mile walk
03/12/18 joint mobility exercises 2 hrs of double pickleball 30 min heavy hands
03/13/18 DVRs (10 max contractions) 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
03/14/18 3:00 C2 row 2000M 9:44.2 20 sec airdyne sprint 20 DB pull over 30# 3:00 C2 row 1000M 4:32.8 20 sec airdyne sprint 10 back extensions on roman chair 45 sec slow pushup 20 ab crunches, 20 reverse crunches 1:30 min inversion hang 60 sec slow pushup 3:00 C2 row 500M 2:10.6 20 sec airdyne sprint 1:30 min inversion hang
03/15/18 off
03/16/18 2 hrs of double pickleball
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bob44
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Posts: 204
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Post by bob44 on Mar 26, 2018 21:26:02 GMT
03/17/18 2 X 25 jumping jacks
5 Minute Challenge: Burpee 1 Pt. - Pull-up 2 Pt. Score: 50 Burpee: 20 X 1 = 20 + Chin-up: 15 x 2 = 30 10 ab wheel rollout on knees 100 Dragan vertical lifts (15#) 10 ab wheel rollout on knees 25 pushups 1 min hang pullup position 1:30 min wall sit 100 mini tramp jumps 1 min plank on elbows 100 mini tramp jumps
03/18/18 off
03/19/18 2 hrs of double pickleball
03/20/18 DVRs (10 max contractions) 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
03/21/18 12 lengths swimming at the Y, then soaked in the hot tub planned on 2 hours of double pickleball, but forgot my sneakers
03/22/18 24 Bullworker exercises 2 hours of double pickleball
03/23/18 30 lengths swimming at the Y, then 2 soaks in the hot tub
03/24/18 Played in a pickleball tournament not much of a workout
03/25/18 (cu chinups, pu pushups) 10 pu, 5 cu, 10 pu, 10 pu, 10 pu, 5 cu, 10 pu
03/26/18 2 hours of double pickleball Pushups 10, 10, 10, 10, 10 4 mile bike ride
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 2, 2018 20:02:03 GMT
03/27/18 45 min of MRI not exercise but he kept saying deep breath in, blow it out and hold (usually for a 10 count) It made me realize how I no longer do breathing exercises or meditation focusing on my breath. I am going to try and put it back to practice. 1.5 hrs of double pickleball 20 lengths swimming, then 2 soaks in the hot tub Pushups 10, 10, 10, 10, 10
03/28/18 5 supersets of (Chin-ups 3 reps/push-ups 10 reps/ hip thrusts feet on floor 10 reps) 2 supersets of (25 KS 2 hand swings (26#)/10 ab wheel rollout on knees/50 Dragan vertical lifts (15#))
03/29/18 chinups 3,3,3,3,3 3 games of ping pong, 3 games of pool 8 ball 30 min of si joint youtube videos Pushups 20, 15, 15
03/30/18 2 hours of double pickleball chinups 3,3,3,3,3 pushups 10, 10, 10, 10, 10
03/31/18 pushups 10, 10, 10, 10, 10
04/01/18 off
04/02/18 50 KS 2 hand swings (26#) 5 X (10 ab wheel rollout on knees, 10 pushups, 3 chinups) 100 Dragan vertical lifts (15#) 2 mile walk
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 14, 2018 2:11:48 GMT
04/03/18 joint mobility exercises DVRs (10 max contractions) 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
04/04/18 2.5 mile walk 5 x 3 chinups 5 x 10 pushups 5 x 100 mintramp jumps
04/05/18 2 hrs double pickleball
04/06/18 2 hrs double pickleball chinups 8, 7 pushups 25, 25
04/07/18 & 04/08/18 off traveling to watch cousin & college friend run an ultra and half marathon
04/09/18 2 hrs double pickleball chinups 8, 7 pushups 25, 25
04/10/18 3 mile walk
04/11/18 5.25 mile hike DVRs (10 max contractions) 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
04/12/18 70 Dragan vertical lifts (15#) chinups 5,5,5 Pushups 25, 25 2 hrs double pickleball
04/13/18 16 mile bike ride
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 19, 2018 2:13:31 GMT
04/14/18 yardwork getting the garden ready for the compost
04/15/18 3 x 5 chinups 5 x 10 pushups
04/16/18 2 hrs double pickleball 24 bullworker exercises
04/17/18 50 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#) 5 x 3 chinups 15, 15, 10, 10 pushups 2 x 10 ab wheel rollout on knees 1 min wall sit 1 min plank on elbows
04/18/18 Body Weight Push-Ups: Modified Military Wall 10 Sink 20 Box 30 Military 40 Military fists 50 Military fingertips 60 Military Lateral Twist 70 Inverted: off box (2 Legs) 80 Wide 90 Split 100 T-Stabilization 110 On ball 120 Off ball 130 Pike 140 Hindu/Furey 150 Cobra/divebomber 160 Elbow Stabilization (plank, down, plank) 170 Narrow 180 Inverted: off box (1 Leg) 190 "Ilgaranda" 200 Frog 210 Pushup handles 220 Pushup handles T-Stabilization 230 Diamond 240 Atlas 250 Atlas 2 260 "Jack LaLanne" 270 2 sets 4,6 and only down to 3 or 4 inches
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 28, 2018 19:35:37 GMT
04/19/18 2 hrs double pickleball
04/20/18 2 hrs double pickleball
04/21/18 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 Dip push down, row pull back Arnold Push forward, Pull back Pec Deck VRT Muscle up
04/22/18 2 mile walk
04/23/18 2 hrs double pickleball first massage full body it helped my SI joint but I was in a stupor the rest of the day
04/24/18 2+ hrs of yardwork I lost to one of the bushes I was trying to dig out.
04/25/18 no memory of this day
04/26/18 sick migraine all day My wife had monthly 2 or 3 day migraines for 20 years. I am a lot more of a wimp!
04/27/18 2 hrs double pickleball
04/28/18 3 x 5 chinups, 100 mini tramp jumps 20, 20, 10 (pushups, hip thrusts) 50 Dragan vertical lifts (15#) 2 x 10 ab wheel rollout on knees 50 Dragan vertical lifts (15#)
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Bob50
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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 2, 2018 23:38:43 GMT
Six self-resistance exercises with a stick for arms and upper body muscles1. Biceps pushing. Take a stick by two hands and hold it close to the chest. Push the stick to left side, tensing only right biceps and resisting by the left biceps. Keeping SR, move through the full ROM to left. Then push the stick to right side, tensing only left biceps and resisting by the right one. Keeping SR, move through the full ROM to right. Repeat pushing to right-left sides with ~constant SR until feeling the light pain in the both biceps. It is one set. Rest is 15-30 sec with 1 or 2 deep breathes. 2 Triceps pulling. Take a stick by two hands and hold it close to the chest. Pull the stick to left side, tensing only left triceps and resisting by the right one. Move through the full ROM to left. Then pull the stick to right side, tensing only right triceps and resisting by the left one. Again move through the full ROM to right. Repeat pulling to right-left sides until feeling the light pain in the both triceps. It is one set. Rest is 15-30 sec with 1 or 2 deep breathes. 3. Deltoid muscle pulling. Take a stick by two hands and hold it close to your hips (forward). Pull the stick to left, tensing only left deltoid muscle and resisting by the right deltoid muscle. Keeping SR, elevate your left hand above your head (full ROM). Then pull the stick to right side, tensing only right deltoid muscle and resisting by the left one. Keeping SR, elevate your right hand above your head (full ROM). Repeat pulling to right-left sides until feeling the light pain in both deltoid muscles. It is one set. Rest is 15-30 sec with 1 or 2 deep breathes. You can also use forward and backward circular movements with SR to develop different deltoid muscle fibers. 4. Latissimus dorsi muscles pulling. Take a stick by two hands and raise it above your head. Pull the stick to left, tensing only left latissimus dorsi and resisting by only right latissimus dorsi. Keeping SR, move through the full ROM to left. Then pull the stick to right side, tensing only right latissimus dorsi and resisting by the left one. Again, move through the full ROM. Repeat pulling to right-left sides until feeling the light pain in both latissimus dorsi muscles. It is one set. Rest is 15-30 sec, 1 or 2 deep breathes. You can also use circular movements with SR to develop more latissimus dorsi muscle fibers. 5. Pectoralis muscles pushing. Take a stick by two hands and straighten both arms at the chest level. Push the stick to left side, tensing only right pectoralis and resisting by the left pectoralis (use the full ROM). Then push the stick to right side, tensing only left pectoralis and resisting by the right one (use the full ROM). Repeat pushing to right-left sides with constant SR until feeling the light pain in both pectoralis. It is one set. Rest is 15-30 sec, 1 or 2 deep breathes. You can also use circular movements with SR to develop different pectoralis muscle fibers. 6. Trapezius muscle pulling. Take a stick by two hands and straighten both arms at the chest level. Pull the stick to left side, tensing only left trapezius and resisting by right trapezius. Move through the full ROM to left. Then pull the stick to right side, tensing only right trapezius and resisting by the left trapezius. Move through the full ROM to right. Repeat pulling to right-left sides until feeling the light pain in both trapezius muscles. It is one set. Rest is 15-30 sec, 1 or 2 deep breathes. Notes: You can do them as morning exercises daily without overtraining. This principle of the opposite self-resistance you can apply to any movements with sticks, which you can find on the internet sites. Try to keep tension in working muscles >60% of max. Perform 2-6 sets for each exercise. The number of reps is not important. The important criterion of sufficient loading is burning or light pain in working muscles. These exercises may be performed as a circuit. P.S. In response to Bruce's personal request, please tell after this workout "Oooops"
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Aug 6, 2018 16:06:36 GMT
T-ends sticks for isometric and dynamic exercisesThese designs of T-ends sticks are convenient for both dynamic and isometric self-resistance workouts. I do not know why, but I certainly prefer wood. Handles allow applying higher muscle effort.
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Aug 7, 2018 6:58:44 GMT
Exercises for the body's core
In general, I use 4 co-contraction exercises with a stick in my hands that affect the abs, low back, side muscles, hips, and shoulders.
1. Full range rotations to left and right at the waist level 2. Twisting 3. Bending to left and right 4. Crouching with the straight legs, touching the floor by my fists
I try to keep tension in the muscle antagonists through each set. These co-contraction exercises can simultaneously develop flexibility and strength of the body's core. Due to these exercises, I can put my palms on the floor without knee bending at my 68.
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Aug 9, 2018 15:12:06 GMT
Exercises for legs
I use simple exercises that I also perform with voluntary co-contraction/co-tension of muscle antagonists (2-4 sets each)
1. Low squats 2. Low lunges (forward, backward, sideward) 3. Military side squats that is used to move from the fire line
In the beginning, the simplicity of movements during self-resistance workout, especially if you use co-contraction, facilitates control of tension in the antagonistic muscles. Later, you can use any trajectories of movements to train your muscle fibers under different angles.
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Aug 9, 2018 15:37:36 GMT
Vacation toolThat is my simple vacation/travel self-resistance tool. You can use this useful thing to wrap your baggage
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Bob50
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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 22, 2018 7:25:48 GMT
Comparison: Isometrics - DynamicsThe first picture was done on 6/10/18 after my daily isometric exercises with a stick/belt for 2 months (continuous holding for 50-60 secs, 5 positions, 10-12 sec in each position). I've stopped isometrics because of the elevation of my BP. The second was done on 8/19/18 after ~2 months of my regular daily dynamic tension workout with stick/belt + KSHD. I have gained ~5-6 lbs. The lightening was ~ the same. I have approximately adjusted the images for their easier comparison. My current opinion: Dynamic self-resistance is more effective for muscle mass (fat?)
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Aug 23, 2018 18:12:19 GMT
Exercises with a belt loopI've begun my prepariation for the vacation and put my "vacation tool" in action. Therefore, I've replaced my previous biceps and pectoralis exercises, which I performed with a stick, by new belt loop exercises. Now, for the biceps curls (10 reps x 3 sets), I use the opposite resistance of the ipsilateral biceps and quadriceps femoris muscle. Thus, I can increase my biceps tension by more powerful leg muscle. For the pectoralis muscle (10 reps x 3 sets), I just fix one loop handle in the vertical door slit (like Bruce's hook) and use opposite body-forearm dynamic tension. Other exercises, which are based on eccentric contractions, I just perform with the belt loop. It is worth pointing out that dynamic self-resistance exercises with the belt loop are more energy-consuming than ones with a stick due to higher muscle tension that may be applied via the handles. Therefore, they may require longer recovery.
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Aug 28, 2018 15:56:41 GMT
"Supplemental Isometrics"
I have added the isometric holding (10 sec -10 sec -10 sec x 3 sets) at 50%-75%-100% of max tension to increase my tolerance to high levels of muscle tension. I believe that combined training might be more effective than pure dynamic or isometric workouts for gaining muscle mass and strength. After 1 week of "supplemental" isometric training, I have found how I could add this iso-training to my daily self-resistance dynamic workout. When I perform compound isometric exercises (1-3 sets) after my dynamic workout, isometric exercises completely eliminates the post-exercise fatigue, and I am again full of energy.
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