bob44
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Post by bob44 on Feb 4, 2020 0:31:34 GMT
2/2 Exercises Bobs Daily Exercises 25 KB Get-up w windmill Knee ab wheel rollout Back Extension Reverse Back Extension Push-ups on rings Dips on step stools Assisted chin-ups (with resistance band)
Tucked front lever, legs straight up w shrugs, tucked back lever, skin the cat then back on rings X5
2/3 Holds 1 min Handstand on wall Pull-up hang 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
KB Carries 1 min holds Waiter carry R Waiter carry L Rack Carry R Rack Carry L Suitcase Carry R Suitcase Carry L
Saxon side bends with KBs 25 each side
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Feb 4, 2020 14:55:41 GMT
Good job on 2/3/2020 Bob.
About how long did this workout take you to complete with rest times between the various holds? The carries at the end would have been tough for me, I like to do them at the beginning of my workout. Thanks for reminder, I need to do a carries complex.
Keep marching forward!
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bob44
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Posts: 204
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Post by bob44 on Feb 6, 2020 17:15:56 GMT
Good job on 2/3/2020 Bob. About how long did this workout take you to complete with rest times between the various holds? The carries at the end would have been tough for me, I like to do them at the beginning of my workout. Thanks for reminder, I need to do a carries complex. Keep marching forward! As a retired geezer I don’t even look at the clock much. I just mosey from one to the other. I do them in different parts of the house so it takes time going from one to the other. Pull-up bars and rings are in the breezeway, glute-ham is in the basement, I use PVC parallettes for the frog stand and the L-Sit and the handstand just takes me a while to get psyched up to start. For the weighted carries I just wipe off my hands with a towel and start the next. My guess would be another 15 minutes in addition to the hold times. My weighted carries are only using 30lbs because of my shoulder so it was not bad at the end.
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bob44
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Posts: 204
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Post by bob44 on Feb 6, 2020 17:18:22 GMT
2/4 1 hour shoulder exercises at PT
2/5 PT shoulder exercises at home (increased the reps and takes longer now) 7 minutes hangs
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 max contraction) 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
2 mile on recumbent trainer Getting ready for 2 weeks if biking in Florida in April
2/6 PT shoulder exercises at home (increased the reps and takes longer now) 10 minutes hangs
24 Exercises with Bull Worker/Tensolator 10 seconds hold max tension
4 miles on recumbent trainer
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bob44
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Posts: 204
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Post by bob44 on Feb 8, 2020 23:05:10 GMT
2/7 DDPYoga diamond dozen from the chart 2 mile on recumbent trainer PT shoulder exercises at home
2/8 PT shoulder exercises at home 10 min hangs 4 mile on recumbent trainer chinups/dips decreasing ladder 7,6,5,4,3,2,1+2
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Feb 9, 2020 2:58:38 GMT
Good job Bob, every pull-ups workout is a great workout.
Keep marching forward!
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bob44
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Posts: 204
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Post by bob44 on Feb 13, 2020 3:10:18 GMT
2/9 PT shoulder exercises at home 24 Exercises with Bull Worker/Tensolator 10 seconds hold max tension 2 mile on recumbent trainer
2/10 PT shoulder exercises at home 50 Dragan DB lifts each arm 50 KB 1 hand swings 50 KB 2 hand swings 50 pushups 3 mile on recumbent trainer
2/11 PT shoulder exercises at PT 4 mile on recumbent trainer
2/12 PT shoulder exercises at home 5 mile on recumbent trainer 5 min hangs
DVRs (10 max contraction) 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
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 14, 2020 22:59:13 GMT
2/13 PT shoulder exercises at home 5.5 mile on recumbent trainer 10 min hangs
2/14 PT shoulder exercises at home 10 min hangs 25 Knee ab wheel rollout 25 Glute Bridge with hands by neck Chin-ups/Dips GTG ladder decreasing 8,7,6,5,4,3,2,1 4 mile on recumbent trainer
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bob44
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Posts: 204
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Post by bob44 on Feb 17, 2020 0:19:26 GMT
2/15 24 Exercises with Bull Worker/Tensolator 10 seconds hold max tension 3 mile on recumbent trainer
2/16 7 miles on recumbent trainer Zen Self-Resistance Chest 2, 3, 4, 5, 6, 7, 8 Shoulder 1, 2, 3, 4, 5, 6, 7, 9 Back 1, 2, 4, 5, 6, 7, 8, 9
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Deleted
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Post by Deleted on Feb 18, 2020 21:46:26 GMT
Cracking workout Bob ! I've been using the moves from zen self resistance for many years and always get good results.
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bob44
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Posts: 204
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Post by bob44 on Feb 18, 2020 22:30:08 GMT
Cracking workout Bob ! I've been using the moves from zen self resistance for many years and always get good results. baz, I use to do them a lot when I first found Bruce's site years ago. My shoulders have been giving me a lot of pain and after doing these they felt better.
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bob44
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Posts: 204
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Post by bob44 on Feb 18, 2020 22:31:02 GMT
2/17 PT shoulder exercises at home 6 miles on recumbent trainer 50 KB 2 hand swings 25 Knee ab wheel rollout 50 KB 1 hand swings switch L&R at 5
2/18 5 miles on recumbent trainer 75 Burpees in sets of 5 & the last 15 in one set 12:15 max HR 162 average 139 PT shoulder exercises at PT
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bob44
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Posts: 204
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Post by bob44 on Feb 21, 2020 2:05:39 GMT
2/19 DVRs (10 max contraction) 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
6 miles on recumbent trainer
2/20 Bobs Daily Exercises 25 25 Chin-ups sets of 5 25 Pushups 25 KB calf lifts 50 2 hand KB swings 25 KB Goblet squat 25 Back Extension 25 Reverse Back Extension 50 1 hand KB swings alternate l/r at 5 25 Glute Bridge with hands by neck 25 Knee ab wheel rollouts 50 Dragan DB lifts alternate l/r
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bob44
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Posts: 204
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Post by bob44 on Feb 22, 2020 17:25:19 GMT
2/21 Zen Self-Resistance Chest 2, 3, 4, 5, 6, 7, 8, 9, 10 Shoulder 1, 2, 3, 4, 5, 6, 7, 9 Back 1, 2, 4, 5, 6, 7, 8, 9 10 miles on recumbent trainer
2/22 24 Exercises with Bull Worker/Tensolator 10 seconds hold max tension Assisted chin-ups (with resistance band) x20 50 Burpees 5 sets of 10 6:23 max HR 156 average 139 waited till HR got below 140 to start the next set
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 26, 2020 2:50:56 GMT
2/23 6.6 miles on recumbent bike outside great to ride outside almost 50 degees and way above normal DVRs (10 max contraction) 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
2/24 10 min hangs 5 miles on recumbent bike outside Forearm grippers 4 X 25 (L&R), 4 X 25 count hold closed (L&R)
2/25 100 pushups 5 X 20 25 chin-ups 5 X 5
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