Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Feb 26, 2020 23:31:54 GMT
Bob44 fun workout log to read, Thanks for sharing! Keep up the Good Work!
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 27, 2020 23:47:27 GMT
2/26 50 Dragan DB lifts Bicep 21s 50 2 handed KB swings 50 1 handed KB swings switch at 5 25 KB Goblet squat 30 KB calf lifts 25 Knee ab wheel rollout 25 Glute Bridge with hands by neck 25 Leg extension crunch 25 Flutter kicks / scissors 25 Reverse crunch 25 Saxon side bends w 2 KB 6 miles on recumbent trainer
2/27 Body Weight Push-Ups: 5 Modified Military (Wall 5, Sink 10, Box 15 Military: 20, fists 25, fingertips 30 Slow Pushups 35 Inverted: off box (2 Legs) 40 Wide 45, Split 50 T-Stabilization 55 Atlas 60, Atlas 2 65 Chair Dips 70 Chair triceps dips 75 Pike 80 Hindu 85 5 second negative 90 Elbow Stabilization (plank, down, plank) 95 Narrow 100 Inverted: off box (1 Leg) 105 Diamond 110, Frog 115 Pushup handles 120, T-Stabilization 125 Airborne 130 Partial: top 135, middle 140, bottom 145 "Jack LaLanne" 150 5 miles on recumbent trainer
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 1, 2020 2:08:01 GMT
2/28 RDP microworkout bicep 10 8 6 4 2 RDP microworkout tricep 10 8 6 4 2 6 miles on recumbent trainer
2/29 RDP microworkout squat/lunge 10 8 6 4 2 6 miles on recumbent trainer
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 2, 2020 21:41:35 GMT
3/1 off
3/2 100 burpees 15:23 14 X 7 +2 did 9 first set & 7 all others max HR 161 avg 121 including 4 min cool down 1M 140, 2M 120, 3M 107, 4M 98 20 band assisted chinups 20 band assisted dips 6 miles on recumbent bike outside and in the 60s I can taste spring
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,726
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Post by pierinifitness on Mar 3, 2020 0:20:32 GMT
3/1 off 3/2 100 burpees 15:23 14 X 7 +2 did 9 first set & 7 all others max HR 161 avg 121 including 4 min cool down 1M 140, 2M 120, 3M 107, 4M 98 20 band assisted chinups 20 band assisted dips 6 miles on recumbent bike outside and in the 60s I can taste spring Good job Bob. Like your methodical cadence. I've played around with so many and keep on gravitating back to 5 rep rounds with a sprint to the finish of 10 to 15 burpees. I prefer a measured and constant time interval because I don't trust my intuition. Good HRR recovery. What I find is that the higher the average HR during the hard work, the lesser is my 2:00 HRR drop compared to the high of my workout. Makes sense. Keep marching forward!
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Deleted
Deleted Member
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Post by Deleted on Mar 4, 2020 16:08:49 GMT
Nice workout log Bob 👌 . Do you follow some kind of routine or do you just go by feel each workout ?
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 6, 2020 2:46:04 GMT
Baz, I just go by feel each workout. I have list of some workouts that I repeat, but mostly I just do what I fell like each day.
3/3 Driving for 7 hours and got slug-itis no workout
3/4 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
10 chinups 37 pushups
3/5 25 KB Get-up w windmill switch at 5 Chin-ups/Dips GTG ladder decreasing 87654 50 KB 2 hand swings 50 Dragan DB lifts 50 KB 1 hand swings switch at 5 25 Knee ab wheel rollout
5 miles on recumbent trainer
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 8, 2020 3:15:20 GMT
3/6 24 Bullworker exercises 5 miles on recumbent trainer
3/7 either off or forgot to record (it's an old guy thing)
3/8 3 miles on recumbent trainer DVRs Pectoral Contraction Wrist Twist High Reach Abs Contraction Shoulder Roll Tiger Move Squat 1 Arm Chin 8) Atlas Biceps Flex and Press 9) Calf Raise 10) Deltoid Raise 11) Biceps/Triceps Contraction Duffs DVRs Arnold Push forward, Pull back Dip push down, row pull back Pec Deck VRT Muscle up When I got done I walked over and looked out the window and there were 12 deer in the back yard. I think that is a new record.
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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 Mar 8, 2020 15:44:29 GMT
Back to self-resistance with belts as a more effective training. Self resistance exercises with sticks or belts, imitating forward and backward kayak padding, develop almost all shoulder muscle fibers and require less time than weight lifting exercises.
Once more, to get the best results from self-resistance training, do not relax your muscles during performance of reps and sets. That is your muscles should be continuously under high tension to restrict a blood flow in the muscles. For that, your movements should be slow and smooth with conscious keeping muscles under tension. Relax muscles only for the short rest periods. Factually, because of continuous intensive muscles tension through the sets, self resistance exercises with a stick or belt fall in the category of exercises with the partial muscle blood restriction. We know that this category of exercises is highly effective for muscle hypertrophy.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 9, 2020 20:06:19 GMT
3/9 Zen Self-Resistance Chest - 2, 3, 4, 5, 6, 7, 8, 9, 10 Shoulder - 1, 2, 3, 4, 5, 6, Back - 1, 2, 3, 4, 5, 6, 7, 8, 12, 13
3/10 Partial Chinups/pushups (one of my favorites) Chinup partials middle 1/3 partial reps x 15 Atlas II pushup partials middle 1/3 partial reps x 30 Chinup partials top 1/3 partial reps x 15 Atlas II pushup partials top 1/3 partial reps x 30 Chinup partials bottom 1/3 partial reps x 15 Atlas II pushup partials bottom 1/3 partial reps x 30 10 miles on recumbent bike outside in the 70s
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 12, 2020 23:55:24 GMT
3/11 30 Chin-ups 6 sets of 5 reps 50 2 hand KB swings 25 Glute Bridge with hands by neck 50 Dragan DB lifts 50 1 hand KB swings 25 Knee ab wheel rollout 15, 10 30 Saxon side bends w 2 KB 15/side 50 Pushups 2 X 25 6 miles on recumbent trainer
3/12 DVRs 10 reps max contractions Pectoral Contraction Wrist Twist High Reach Abs Contraction Shoulder Roll Tiger Move Squat 1 Arm Chin 8) Atlas Biceps Flex and Press 9) Calf Raise 10) Deltoid Raise 11) Biceps/Triceps Contraction Duffs DVRs Arnold Push forward, Pull back Dip push down, row pull back Pec Deck VRT Muscle up Saw the doctor for my shoulder and have a steroid shot scheduled in a couple of weeks.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 13, 2020 23:07:48 GMT
3/13 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
Forearm grippers & putty
3 miles on recumbent bike outside with my grandson and he did his first pullup on the rings
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,726
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Post by pierinifitness on Mar 13, 2020 23:29:14 GMT
3/13 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 Forearm grippers & putty 3 miles on recumbent bike outside with my grandson and he did his first pullup on the rings Good workouts Bob, keep marching forward and kudos to your grandson for his pull-up accomplishment. How old is he? My oldest grandson did a credible pushup at age 4 and the two oldest grandsons at ages 4 and 3 respectively, did credible headstands against the wall on a mattress. Actually, I have a photo of both of them doing credible handstands against the wall which is one of the most amazing photos I've ever viewed.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 14, 2020 0:29:42 GMT
He is 7 and skinny as a rail. His favorite is to come running and try to jump up and grab the rings and swing. If he misses with one hand he just keeps swinging one arm until he gets close enough to get the other ring. I love to see kids do creative play that requires some strength. I feel there is way too much organized play and sports and not enough letting kids play creatively and just enjoy fitness and the outdoors. He also found his first antler shed today with his dad.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 17, 2020 17:22:59 GMT
3/14 3.5 miles on recumbent trainer 2 min shoulder hangs from rings partial weight
3/15 off
3/16 did some of the DDPYoga diamond dozen exercises Kind of in a Coronavirus funk. My wife and I decided to cancel our biking vacation instead of a biking emphasis I think I'll be doing more hiking.
3/17 2000M C2 Rower 9:28.3 HR did not work. Found a loose wire. 25 KB Get-up w windmill switch L/R 5 reps 15 Push-ups on rings / Dips on rings (5 reps)
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