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 Jan 8, 2020 7:29:27 GMT
Thank you. I understand your advice. Unfortunately, I like to eat tasty food, but I am trying to change my "hobby."
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 8, 2020 20:13:28 GMT
1/8 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, ab contraction front and side)
snow shoveling for 30 min and last night for an hour This morning was a new level of husband genius. I took my camera out while my wife and I were shoveling and she never noticed that I was getting a rest.
Assisted chin-ups with Draper's Strength Green (50-120lbs) band) x20
25 reps Push-ups on rings/Dips on rings - only halfway down (5 reps) X 5 Back Extension Reverse Back Extension Hanging knee raises tucked
DDPYoga Diamond Dozen from the chart 1 min iso hold with towel over the door
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 9, 2020 14:46:10 GMT
Good workout Bob. Snow shoveling is one workout I’ve never experienced. Imagine it’s a good strength endurance and cardiovascular conditioning one.
Keep marching forward!
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 9, 2020 20:42:16 GMT
1/9 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
Tucked front lever, legs straight up w shrugs, tucked back lever, skin the cat then back on rings X5
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 15, 2020 0:54:20 GMT
1/10 Shoulder joint exercises with pole Bullworker 24 Forearm grippers 4 X 25 (L&R) & 10 min putty
1/11 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
1/12 off resting for hike on Monday
1/13 Most winters my hiking is done around November. Tried to do the Golden Eagle Trail 9-10 mile hike, but only made it around 4.5 miles. Got a late start and knees were complaining coming downhill. I have not been doing much walking or hiking since November. Still a great day for a hike. 1/14 Shoulder joint exercises with pole Bullworker 24 20 sec max contractions 25 minute walk on treadmill
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 15, 2020 2:30:38 GMT
Good job Bob. Good old Duff would be proud knowing that you regularly keep his honor with your training. Now he’s an oldie but goodie from the olden days at Bronze Bow. Wonder if he eventually gained some weight.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 16, 2020 18:23:59 GMT
Good job Bob. Good old Duff would be proud knowing that you regularly keep his honor with your training. Now he’s an oldie but goodie from the olden days at Bronze Bow. Wonder if he eventually gained some weight. I did not remember what Duff looked like, but he went into detail on his DVR description. Here was his write-up. The bulk of the routine is simple, quick, and based on compound movements of the arms and legs. All exercises are done from standing for 5-10 reps, and in silence for maximum concentration without distractions. I usually warm up first with some joint looseners, moving my limbs through the full range of motion. In between exercises I take 5-10 deep breaths (or until my heart stops beating so fast!) and focus on completely relaxing all muscles while remaining standing. The first exercise I do is a high reach with both arms simultaneously, then I pull down as if doing a heavy weighted pull-up. When pushing up from my shoulders, I start with fingers splayed and as I raise my arms, I clench my hands as if they were powerful claws. Pulling down I clench my fists tightly. Adding this to the movement really works my hands and forearms. When pulling down I focus all my attention on my lats and often do an isometric contraction at the bottom of the pulling movement. For the second exercise of this series I push forward as if pushing a heavy weight away from standing, then pull back as if doing a heavy row. Once again I engage the fingers and hands in the movement by starting with fingers splayed and then gripping tightly as if I had the talons of a bird-of-prey, then pulling back with clenched fists/claws. For the third exercise I start with my hands in my armpits facing down as if to start a dip on dipping bars. I push down with all my might, then rotate my arms in front of my body as if to do heavy upright rows with a heavy barbell. My hands moving up are 6-8 inches apart, but I also play with the positioning to test out different angles and how they hit the upper back and shoulders. For those not familiar with upright rows, they involve moving your arms from in front of your body, hands 6-8 inches apart on a bar, to your upper chest by bending your arms without shrugging your shoulders. The movement when done under high tension really works your shoulders, biceps, and upper back.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 16, 2020 18:25:04 GMT
1/15 off stomach bug my new weight loss program
1/16 15 sets of 5 chin-ups / 10 pushups / 10 sec cobra hold Shoulder joint exercises with pole
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 18, 2020 14:37:47 GMT
1/17 Shoulder joint exercises with pole Exercises Bobs Daily Exercises 25 Dragan DB lifts Bicep 21s KB swings (2/1) n*2 KB Goblet squat KB calf lifts KB Get-up w windmill Abs Knee ab wheel rollout Glute Bridge with hands by neck Leg extension crunch Flutter kicks / scissors Back Extension Reverse Back Extension Saxon side bends w 2 KB
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 18, 2020 20:58:56 GMT
Good job Bob, never go wrong doing a Bob 25. Keep marching forward in your middle-age man gracefully aging journey.
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Jan 20, 2020 16:35:18 GMT
Thank you. I understand your advice. Unfortunately, I like to eat tasty food, but I am trying to change my "hobby."
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Jan 20, 2020 16:37:45 GMT
Hey Bob50 what does your self resistance routine set up look like (eg: push pull) ? And how many sets n reps ?
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bob44
Caneguru
Posts: 204
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Post by bob44 on Jan 20, 2020 19:19:41 GMT
1/18 Shoulder joint exercises with pole 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
1/19 off grandson's birthday party ice cream cake and pizza
1/20 Shoulder joint exercises with pole Exercises Bobs Daily Exercises 25 5 sets of: as a circuit 5 Chin-ups 5 Push-ups on rings 5 Dips on rings 10 BW squats 1 Tucked front lever, legs straight up w shrugs, tucked back lever, skin the cat then back on rings X5
Hanging knee raises (10, 5, 10) forgot this one in the circuit
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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 Jan 20, 2020 21:40:08 GMT
Hi Baz, I use high tension opposite self resistance: arm-arm, arms-legs, arms-body....using belts or/and sticks, as well co-contraction exercises like KSHD. In general, I described principles of training and some exercise above. It works for me because self resistance gives me good flexibility, mobility, speed, and mind-body coordination. These things are important at my age as well as muscles and strength.
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bob44
Caneguru
Posts: 204
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Post by bob44 on Feb 1, 2020 18:40:32 GMT
1/21 - 1/30 off pulled a muscle in my back and no idea how I did it. 3 days later got Epididymitis no fun.
1/31 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
2/1 Bobs Daily Exercises 25 Chin-ups Pushups Dragan DB lifts Bicep 21s KB swings (2/1) n*2 KB Goblet squats KB calf lifts Abs Glute Bridge with hands by neck Leg extension crunch Flutter kicks / scissors Felt tired from being a slug for 10 days.
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