bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 19, 2020 22:24:16 GMT
3/18 30 minutes of tag with my daughters and grandsons. I forgot how tiring it is to run and laugh at the same time. 24 Bullworker exercises 10 sec contractions 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) Forearm grippers 2 X 50 (L&R), 2 X 50 count holds & 10 min putty
3/19 25 jumping jacks warm-up 50 burpees 10 (6 sets of 5) 10 6:07 avg HR 133 max HR 157 KB Carries 1 min Waiter carry R Waiter carry L Rack Carry R Rack Carry L Suitcase Carry R Suitcase Carry L
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,725
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Post by pierinifitness on Mar 21, 2020 2:47:59 GMT
Bob,
I like your cadence for that 50 burpees workout. I’m going to try it soon. Also considering doing the Death by Burpees workout after seeing several recent YpuTube videos of it.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 22, 2020 16:13:09 GMT
3/21 4 mile walk
3/22 Body Weight Push-Ups: 10 Modified Military (Wall 10, Sink 20, Box 30 Military: 40, fists 50, 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 150 5 second negative 160 Elbow Stabilization (plank, down, plank) 170 Narrow 180 Inverted: off box (1 Leg) 190 Diamond 200, Frog 210 Pushup handles 220,T-Stabilization 230 Atlas 240, Atlas 2 250 Chair Dips 260 Partial: top 270, middle 280, bottom 290 "Jack LaLanne" 300
Assisted chin-ups (with resistance band) x20
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,725
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Post by pierinifitness on Mar 22, 2020 16:50:33 GMT
Bob,
What was the name of the guy who had a website page of a zillion pushups variations? Tall lanky guy named Ron???
Your pushups medley workout reminds me of him.
Good job blasting your chesticles.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 22, 2020 17:23:43 GMT
Bob, What was the name of the guy who had a website page of a zillion pushups variations? Tall lanky guy named Ron??? Your pushups medley workout reminds me of him. Good job blasting your chesticles. Ron Jones. And he is where I got my list. I keep having to down grade and eliminate some that bother my shoulder. He has changed his pages and I didn't see the demos to the pushups images on his current page. This was his page with the demos: Ron Jones pushups
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Michael
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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 Mar 23, 2020 16:59:57 GMT
Bob44, Are they the reps You did next to the pushups?
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 23, 2020 23:45:06 GMT
Bob44, Are they the reps You did next to the pushups? The numbers are the running totals. The lists have 30 different kinds of pushups. I have 2 lists one list is for 5 reps of each kind of pushup and one list for 10 reps of each kind of pushups. One list has a total of 150 and the other a total of 300. I would do better not to have the running totals in the lists because every time I change the lists I go through and change the numbers. Some of the pushups I use to do bother my shoulder and I replace them with ones that don't bother it. 3/23 C2 Rower 500M warm up row: 2:20.6 for time: 1:51 HR did not work. Should of rewet the strap before starting, if rewetting is a word. 50 2 handed KB swings 50 Glute Bridge with hands by neck 50 1 handed KB swings (switch hands at 5 reps) 21 Bicep 21s 3 X 7 25 Knee ab wheel rollout
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 25, 2020 16:52:57 GMT
/24 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
Shoulder joint exercises with pole
DVRs (10 sec 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
40 min easy effort C2 Rower (1541M) and recumbent trainer (5 miles)
3/25 Shoulder joint exercises with pole Chin-ups/Dips GTG ladder decreasing (6 6 5 4 3) 47 min easy effort C2 Rower (2031M) and recumbent trainer (7 miles) 50 Leg extension crunch 50 Flutter kicks / scissors 50 Reverse crunch Forearm grippers 2 X 50 (L&R), 2 X 50 count holds & 10 min putty
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 29, 2020 16:58:31 GMT
3/26 24 Bullworker exercises 10 sec contractions 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 500 mini tramp jumps 200 sliders 3 mile walk
3/27 5.1 mile recumbent bike ride
3/28 DDPYoga diamond dozen easy effort C2 Rower (1019M) and recumbent trainer (5 miles) 1 min hold Back Extension Reverse Back Extension
3/29 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)
30 KB Goblet squat 30 KB calf lifts 30 KB lunge each leg 1 alternate L/R 60 Dragan DB lifts each arm 1 alternate L/R 20 Assisted chin-ups (with resistance band) 20 Push-ups on rings 10 Dips on rings 20 hanging knee raises 5 Tucked front lever, legs straight up, tucked back lever, skin the cat then back on rings with hold at each 41 m in easy effort C2 Rower (2000M) and recumbent trainer (6 miles)
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 31, 2020 20:50:47 GMT
3/30 3.2 mile walk 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 sec 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
3/31 2 mile walk C2 Rower 500M warm up row 2:19.7 for time 1:49.9 max HR 160 Hard to believe how out of breath I can get in less than 2 minutes. 5 miles recumbent trainer 51 pushups in 2 minutes (have not done this in a long time, I use to get 80 some) 11 max chin-ups
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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 1, 2020 23:45:28 GMT
Good workout you're doing and sharing Bob. Nice count on the pushups test. I did 50 a while ago and wonder if I could do it again, now. I haven't done them since but the burpees I do have a pushup included. Not motivated to test right now. Keep up the good work and keep marching forward!
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 3, 2020 20:23:29 GMT
4/1 Zen Self-Resistance Tricep - 1, 2,3, 4, 5, 6, 7, 9, 12, 13 Bicep - 1, 2, 3, 4, 5, 6, 7 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
4/2 off gave blood yesterday for the first time in a while and feel tired
4/3 600 mini tramp jumps 400 sliders 100 pushups 15, 15, 10, 10, 15, 15, 10, 10
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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 Apr 3, 2020 21:23:18 GMT
Hey Bob, Are the numbers the exercise on Bruce's page? That's what I'm assuming. I'm guessing from one of Your previous posts that You do isometrics with them?
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bob44
Caneguru
Posts: 204
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Post by bob44 on Apr 3, 2020 22:49:23 GMT
Hey Bob, Are the numbers the exercise on Bruce's page? That's what I'm assuming. I'm guessing from one of Your previous posts that You do isometrics with them? Yes they are the number of the exercise. And I said I did isometrics, but Bruce corrected me and told me the self-resistance exercises on his pages are isotonic. I had not done the arms for a while. My triceps are still feeling it.
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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 Apr 4, 2020 0:11:07 GMT
How long are You holding each isometric? Heck of a training session!
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