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  #91  
Old 06-25-2012, 06:32 AM
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RobB RobB is offline
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My daughter left me a note (she and the wife got home after I went to bed). She wants to go to gym, since I took day off...........so will be posting later. We'll see if we cant get her into some TT stuff!
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  #92  
Old 06-25-2012, 07:35 AM
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allbruteforce allbruteforce is offline
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Quote:
Originally Posted by RobB View Post
My daughter left me a note (she and the wife got home after I went to bed). She wants to go to gym, since I took day off...........so will be posting later. We'll see if we cant get her into some TT stuff!
A nice bit of father daughter bonding. Have a great workout, you'll have someone to talk to in gym now.
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  #93  
Old 06-25-2012, 08:23 AM
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MONDAY: WEEK #2 DAY #1 TT FOR FAT LOSS JANUARY 2007 (B-A-B wk)
June 25.

Got up at my usual time, so I left @ 6am and walked my two bike path loops and a couple of city streets. 1 hr. 15 minutes. Nobody up around here yet..........

845am.
WARMUP: X 2

1 Arm DB Overhead squat (8 reps/arm)-...8,8
Stickups (8 reps)...10,10
Close-grip Pushup (8 reps)...10,10


SPECIFIC WARMUP :

1 warmup set set for each excercise in the first superset @ 50% of weight (8 reps)
1A) 4 X 1
1B) BW X 8 X 1

TT WORKOUT B.
Reccommended reps in ( ).

1A) Pullups (Max Reps)...9,7+3,5+3+3
1B) DB Bulgarian split squat (8,8,12)...20#DB's..12,12,12

2A) DB Press (8,8,12)...50# DB's...9,9,12
2B) DB Deep Step-up (8,8,8)...30# DB's...9,9,9

3A) Alligator pushups (6/side)...6,6,6
3B) DB Siff Squat (12)...20#DB's 12,12,12


TT AB CIRCUT #1 Advanced level X 3

Plank with arms on ball (30 second hold)...65,65,65 sec's
X-Mountain climber (8-12 reps per side)...12,12,15
Side Plank (30 second hold per side)...35,35,35
SB Jackknife (15)...16,16,16

Shoulder stretches and Band Pulls....20 X 2 on Band pulls

Daughter did some "bar" that she is doing in Phoenix and a little cardio. I got her in on the AB Circut........good time had by all!!

Last edited by RobB : 06-25-2012 at 12:52 PM.
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  #94  
Old 06-26-2012, 08:44 AM
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TUESDAY: Week #2 Day #2 TT FOR FAT LOSS JANUARY 2007 (B-A-B)
June 26. This is my WEDNESDAY workout, since I have my PT testing for work, tomorrow @ 1000am.

WARMUP:

1 Arm DB Overhead squat (8 reps per arm)...5# in overhead arm /10 in other.
Stickups (10 reps)
Close-grip Pushup (10 reps)
Added Band Pulls (25 reps) for rotator cuffs
ALL X 2

SPECIFIC WARMUP:
1 warmup set set for each excercise in the first superset @ 50% of weight (8 reps)

1A) 35#DB's X 9 X 1
1B) 35#DB's X 9 X 1

TT WORKOUT A.
Recommended reps in ( ).

1A) BB or DB Squats (8,8,12)...70#DB's....9,9,12
1B) DB Incline Press (8,8,12)...50#DB's....10,10,13

2A) DB Row (8,8,12)....70#DB.....9,9,12
2B) 1 Leg bench squat (8,8,8)...8,8,10

3A) DB Swing (15,15,15)...40#KB....15,15,15
3B) Squat Thrust with pushup (10,10,10)...10,10,10


INTERVAL WORKOUT A.

STATIONARY BIKE

5 minute warmup - Level 16
11 Intervals - HARD- Level 25-Maximum resistance (15 sec @ 9/10) & EASY 45 sec @ 3/10 (Level16)
5 minute cooldown L 16 from min 16-21

TOTAL 4.27 miles / 21 min's / 196 cal's.

Shoulder stretches and 25 more Band Pulls.

Last edited by RobB : 06-26-2012 at 08:49 AM.
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  #95  
Old 06-27-2012, 08:04 AM
Ariane Ariane is offline
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Good go!!

How long it takes for you for the workout, without the interval?
The MRT 2.0 today was about 50 minutes for me. Try to only take as much break as written.

What is this band pull? I should check it out.
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  #96  
Old 06-27-2012, 09:01 AM
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WEDNESDAY: Week #2 Day #3(modified) TT FL 2007 Department PT testing day.
June 27.

Since I get up early anyway, I grabbed my water bottle, walked to town, weighed in (holding at 150-151) down 4 pounds from day 1. 70 minute total walk. Walked the track and drank one bottle of water (30 oz), refilled, did some walking lunges, stickups and band pulls, then drank my other bottle of water, walking back home.

PT Test scheduled for 1000 am. 81 degrees, 43% humidity, and a S wind at 15 mph. In the midwest today, it is supposed to hit 100 today and the same tomorrow. As Larry the Cable Guy would say.....we need to Get'er Done (early). If it gets over 84 we can refuse to take it today. Not me, dont care if its 100....LOL........Edit later with the stats..........

SITUPS................: 47/min..........Dept Standard:24........... Cooper Standard:31
PUSHUPS:.............. 47/min..........Dept Standard: 13...........Cooper Standard:21
300 METER DASH:....70 sec's........Dept Standard: 83...........Cooper Standard: 70
1.5 MILE RUN:.........13:20...........Dept Standard: 15:14......Cooper Standard: 12:53

If I would have met the Cooper, I would have recieved 2 days off. Since I missed the run by 28 sec's, I get one day off. I think if the fitness coordinator would have called out the times on each lap, I could have made that up. Plus the wind was blowing out of the south at 15-20 mph (one straightaway). At least I did it and did the best I could. And at least we got it done today. Temp went to 99 this afternoon; higher tomorrow. Stats are age specific depending on age/gender.

Last edited by RobB : 06-27-2012 at 08:42 PM.
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  #97  
Old 06-27-2012, 09:26 PM
kerry kerry is offline
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Great job, Rob. And enjoy your day off...you've certainly earned it after all you've done over the years!!
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  #98  
Old 06-28-2012, 01:52 AM
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allbruteforce allbruteforce is offline
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Well Done RobB, what a tremendous effort.

I think its great your employer rewards healthiness with days off.

That day off was earned by the great choices you've meade each day in the past, make the most of it.
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  #99  
Old 06-28-2012, 06:36 AM
Ariane Ariane is offline
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Wow, you are FIT! For me, you would have deserved the 2 days off!
Congrats.
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  #100  
Old 06-28-2012, 09:09 AM
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RobB RobB is offline
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THURSDAY: Week #2 Day #4 ADVANCED INTERVAL WORKOUT B. TT FL JANUARY 2007
June 28.
WALKED TO GYM AND BACK today.

3 minute warmup- 4.0 mph/3.0% gd****
(8) Intervals HARD 60 sec 8/10 ( 8.4mph /3.0%gd) & EASY 60 sec 3/10 ( 3.2mph / 3.0%gd)
5 min cooldown-min 19-24 (4.0 mph / 3.0%gd / 2.09 mi / 282 cals
Further cooldown to 33 mins @ 3.2 mph.
**** warmed up for 4 mintues on different TM...also noticed the last time I did these was @ 2.5% gd......

TOTAL: 2.40 miles / 33:00 min / 320 cal's

Forecast for today......100 degress........my kind of weather.

Last edited by RobB : 06-28-2012 at 09:17 AM.
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