bob44
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Posts: 204
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Post by bob44 on Dec 30, 2017 18:54:10 GMT
12/29/17 Back exercises: cat/camel, curl-up, birddog, side plank 1 min wall sit 1 min plank on elbows chinups & dips 6, 5, 4, 3, 3 10 R/L TGU & windmill KS 15# 4 X Tuck L-sit 30 sec hold 1 min hang pullup position
12/30/17 Back exercises: cat/camel, curl-up, birddog, side plank 1 min wall sit 25 military pushups 1 min plank on elbows 100 Dragan vertical lifts (15#) 25 hindu pushups 100 KS 2 hand swings (26#) 1 min hang pullup position
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 2, 2018 20:00:17 GMT
12/31/17 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 Arnold Push forward, Pull back Dip push down, row pull back Pec Deck VRT Muscle up
01/01/18 Back exercises: cat/camel, curl-up, birddog, side plank 2 x 10 (shoulder dislocates, good mornings, trunk twists L/R) with pole chinups & dips 6, 5, 4, 4, 3 5 x (10 pushups, 10 ab wheel rollout on knees, 10 pushups, 10 hip bridge) 1 min wall sit 1 min plank on elbows 1 min hang pullup position
01/02/18 1 min wall sit 1 min plank pushup position 1 min hang pullup position 50 Dragan vertical lifts (15#) 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# 50 KS 2 hand swings (26#) 10 (L&R) DB hang snatch 20# 50 Dragan vertical lifts (15#) 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# 50 KS 2 hand swings (26#) 2 X 500M C2 Rower 1 airdyne 20 sec sprint
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 7, 2018 2:14:07 GMT
01/03/18 Back exercises: cat/camel, curl-up, birddog, side plank 24 Bullworker exercises
01/04/18 Back exercises: cat/camel, curl-up, birddog, side plank chinups & dips 6, 5, 5, 4, 3 5 X Tuck L-sit 30 sec hold 1 min wall sit 1 min plank pushup position 1 min hang pullup position
01/05/18 2 hrs playing doubles pickleball First time since tearing meniscus
01/06/18 50 Dragan vertical lifts (15#) 20 arnold DB press (15#) 5 X (10 pushups, Tuck L-sit 30 sec hold, 10 pushups) chinups & dips 6, 6, 5, 4, 3 50 R squeeze, 50 L squeeze, 50 R squeeze upside down, 50 L squeeze upside down R hold for 1 min, L hold for 1 min, R hold for 1 min upside down, L hold for 1 min upside down 10 min of power putty
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 11, 2018 3:06:02 GMT
01/07/18 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 Arnold Push forward, Pull back Dip push down, row pull back Pec Deck VRT Muscle up
01/08/18 2 hrs double pickleball
01/09/18 chinups & dips 7, 6, 5, 4, 3 5 x (10 pushups, 10 ab wheel rollout on knees, 10 pushups, 10 hip bridge, 25 KS 2 hand swings (26#)
01/10/18 2 X Zach Bush 4 minute Nitric Oxide Dump workout walked around at the farm show all day
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 13, 2018 22:45:31 GMT
01/11/18 chinups & dips 7, 6, 5, 4, 4 100 Dragan vertical lifts (15#) 50 KS 2 hand swings (26#)
01/12/18 2 hr double pickleball
01/13/18 (chinups & dips 7, 6, 5, 5, 4) & Tuck L-sit 30 sec hold for each set - 5 total 3 X 100 jumps on mini tramp Back exercises: cat/camel, curl-up, birddog, side plank 1 min wall sit 1 min plank on elbows 1 min hang pullup position 25 KS 2 hand swings (26#) 20 pushups 50 Dragan vertical lifts (15#) 10 side straight arms lateral lifts 10# 20 alternate front straight arms lateral lifts 10# 25 KS 2 hand swings (26#)
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 19, 2018 3:11:32 GMT
01/14/18 24 bullworker exercises
01/15/18 2 hr double pickleball 1 Zach Bush Nitric Oxide Dump workout 50 R squeeze, 50 L squeeze, 50 R squeeze upside down, 50 L squeeze upside down R hold for 1 min, L hold for 1 min, R hold for 1 min upside down, L hold for 1 min upside down 13:30 min of power putty
01/16/18 sled riding with my grandson for an hour
01/17/18 sled riding with my grandson for an hour
01/18/18 chinups & dips 7, 6, 6, 5, 4 100 Dragan vertical lifts (15#) 5 x (10 pushups, 10 ab wheel rollout on knees) sled riding with my grandson for an hour
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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 Jan 21, 2018 0:26:04 GMT
Bob I enjoy reading your workout log! Fun stuff!
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 24, 2018 20:56:10 GMT
Thanks jackrow. I have found looking back over the years that when I post workouts online it helps me to be more consistent to get some type of workout each day. And it is fun to look back and see what was done in the past.
01/19/18 Off babysitting and slugitis
01/20/18 C2 Rower 2 easy 2000M rows around 10 min each chinups & dips 7, 7, 6, 5, 4
01/21/18 Either my wife or my grandson gave me their cold. Nothing today.
01/22/18 Still have the head and body aches.
01/23/18 Getting better, but still no workout.
01/24/18 joint mobility exercises DVRs (10 max contractions after the flu are not normal 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
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Post by thomas on Jan 25, 2018 16:58:06 GMT
bob,
do you have any pictures of you?
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 3, 2018 22:51:01 GMT
02/03/18 100 chinups & 100 dips
02/02/18 2 hrs double pickleball
02/01/18 Off babysitting and went to local basketball game
01/31/18 25 jumping jacks 1 min wall sit Back exercises: cat/camel, curl-up, birddog, side plank chinups & dips 8, 7, 6, 5, 4 1 min plank on elbows 1 min hang pullup position 2 X 100 mini tramp jumps 2 X 10 sec. (Tuck Front Lever, Tuck Back Lever) 100 Dragan vertical lifts (15#)
01/30/18 & 01/29/18 off letting my hip recover and hope to get over my chest cough
01/28/18 1 Zach Bush Nitric Oxide Dump workout 24 Bullworker exercises Pulled something in my left hip.
01/27/18 chinups & dips 7, 7, 6, 5, 4 Repeating of last progression. Week off with the flu and mentally I didn't want to go to 8 yet. I just can't get going after the flu, no energy and no strength. I did go shopping with my wife and my daughter to get some new tennis shoes. Why can't women just go in a store and get what they want and go home? 50 Dragan vertical lifts (15#) 100 mini tramp jumps
01/26/18 2 hrs double pickleball
01/25/18 10 chinups 2 mile walk 30 pushups
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 10, 2018 18:25:22 GMT
02/04/18 Off abs sore from the chins and dips yesterday
02/05/18 2 hrs of double pickleball
02/06/18 2 hrs of double pickleball
02/07/18 10 back extensions on roman chair, 1 min inversion hang, 15 DB pull over 30# 20 ab crunches, 20 reverse crunches, 20 L side crunch, 20 R side crunch 1:30 min inversion hang 5 x (10 pushups, 5 ab wheel rollout on knees, 10 squats, 10 hip bridges)
02/08/18 1 hour sled riding with my grandson. Perfect conditions. We were flying and there was an icy crust on top, so he could walk back up every time.
02/09/18 - 02/11/18 Surgery told not to do much for a week
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 17, 2018 22:49:49 GMT
02/12/18 walked a mile on treadmill 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
02/13/18 - 02/15/18 off
02/16/18 2 hrs of double pickleball
02/17/18 30 min heavy hands (2) 1.5 mile walk before the snow
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 20, 2018 22:52:39 GMT
02/18/18 20 high reach stretches 10 door knob squats 10 cobras 25 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#) 25 pushups 1 min plank on elbows 10 ab wheel rollout on knees 1 min wall sit 10 chinups & dips 2 X 100 mini tramp jumps 1 min hang pullup position
02/19/18 2 hrs of double pickleball
02/20/18 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
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 25, 2018 22:57:03 GMT
02/21/18 1 Zach Bush Nitric Oxide Dump workout 30 pushups 70 Dragan vertical lifts (15#) 20 ab wheel rollout on knees 50 KS 2 hand swings (26#) 10 chinups & dips 1 min plank on elbows 1 min wall sit 1 min hang pullup position
4 mile bike ride (first of the year)
02/22/18 2.5 hrs of double pickleball
02/23/18 Joint Exercises 10 X (5 chinups & dips & ab wheel rollout on knees)
02/24/18 Supreme 90 Ultimate Ball
02/25/18 10 back extensions on roman chair
3:00 C2 row 20 sec airdyne sprint 3:00 C2 row 20 sec airdyne sprint 3:00 C2 row 20 sec airdyne sprint 3:00 C2 row
20 DB pull over 30# 1:30 min inversion hang 20 DB pull over 30# 1:30 min inversion hang
25 KS 2 hand swings (26#) 50 Dragan vertical lifts (15#) 25 KS 2 hand swings (26#) 25 squats to parallel 1 min wall sit 25 squats to parallel 1 min plank on elbows 1 min hang pullup position 50 R squeeze, 50 L squeeze, 50 R squeeze upside down, 50 L squeeze upside down R hold for 1 min, L hold for 1 min, R hold for 1 min upside down, L hold for 1 min upside down 13:00 min of power putty
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bob44
Caneguru
Posts: 204
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Post by bob44 on Mar 3, 2018 18:34:55 GMT
02/26/18 2 hrs of double pickleball 2 mile walk
02/27/18 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
2 mile walk
02/28/18 2 mile walk
03/01/18 off (my off days I went to a local rec center and played 3 games of pool, 3 games of ping pong and then shot basketball)
03/02/18 2 hrs of double pickleball played 3 games of pool, 3 games of ping pong and then shot basketball again. I won on Thursday and the other guy wanted to get his revenge.
03/03/18 pullup partials top 1/3 partial reps x 10 Chinup partials top 1/3 partial reps x 10 Atlas II pushup partials middle 1/3 partial reps x 40
pullup partials middle 1/3 partial reps x 10 Chinup partials middle 1/3 partial reps x 10 Atlas II pushup partials bottom 1/3 partial reps x 40 Should have done this first, I forgot that this was the hardest position for me. The last 10 were more in the middle than the bottom.
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
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