2/26/2018

3:30 pm

6 X 6 pullups in a circuit with 6 X 21 (7, 7 and 7) with Jack King Push-ups, Neck Self Resistance 6 X 20, and a self resistance exercise for the back or chest for 20 reps

29 minutes

Broke out the giant rubber band and using a 2 inch thick dowel rod used it for curls and wide grip upright rows. The last time I did these I had some rotator cuff issues, but here lately the shoulder have been good, so I thought I'd give them another try. For the curls I did 7 to halfway, 7 from halfway to the top and 7 full curls. They certainly gave a good pump to the arms and shoulders.

I supersetted with exercises with Side to Side Presses with a belt and with the archer pull using the rubber band.

There hath no temptation taken you but such as is common to man: but God [is] faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear [it]. 1st Corinthians 10;13

6/24/2018

9:00 pm

Steps - 9 inch step - 500 - 17:45 minutes

100 half squats

Four Circuits - sit-ups x 25, leg raises x 25, crunches x 25, bent leg raises x 25, hip/back/hamstring DSR x 10

44 minutes total for whole workout

And let us not be weary in well doing: for in due season we shall reap, if we faint not. Galatians 6:9

6/13/2018

6:00 pm

75 yard incline sprints X 10

Situps, straight leg raises, crunches, and bent leg raises - 35 X 3

In between circuits I did 3 X 12 with the hamstring/hips and lower back self resistance exercise

For I know the thoughts that I think toward you, saith the LORD, thoughts of peace, and not of evil, to give you an expected end. Jeremiah 29:11

Nice Work Greg!

6/10/2018

5:00 pm

I'm working today getting ready for the first day of summer school tomorrow. I did my workout in my lab. Pullups were dead hang done off the ladder of the firetruck.

Pull-ups 8 X 5

Pushups 8 X 7 from ground to half way, 7 from halfway to top, and 7 full pushups

In between sets I did different self-resistance exercises for 20 repetitions and 20 repetitions of a neck exercise.

Amplified Arm Circles

Cross Body Pulldown

Chest Pull Apart

Cross Body Row

Rope Pulldown

Seated Row

Cross Body Pushdown

One Leg Row

31:51 total time

Who giveth rain upon the earth, and sendeth waters upon the fields:

To set up on high those that be low; that those which mourn may be exalted to safety.

He disappointeth the devices of the crafty, so that their hands cannot perform their enterprise. Job 5:10-12

6/5/2018

8:00 pm

Ran ten 75 yard hill sprints

step-ups on a stair x 300

3 circuits - situps x 25, leg raises x 25, eight count leg raises x 10, hip/back/hamstrings x 10

Be strong and of a good courage, fear not, nor be afraid of them: for the Lordthy God, he it is that doth go with thee; he will not fail thee, nor forsake thee. Deuteronomy 31:6 ( KJV)

June 4th 2018

7:00 am

Pullups - 1 full rep, 2 half reps, 2 partial reps from the bottom and two full reps X 6 sets

supersetted with feet elevated pushups 7 half reps from the bottom, 7 half reps from the top and 7 full reps x 6 sets

Challenging way to do sets. It started getting a little hard after the first two sets. It also took concentration to do. You get a good pump to the muscles though.

8 more self resistance exericses, one set each for 20 repetitions or 10 each side.

Atlas version of the chest squeeze or fly

Atlas pull apart and up

Rope Pulldown

Cross Body Pushdown

Cross Body Row

Cross Body Pulldown

Seated One Leg Row

Standing One Leg Row

29 minutes total

For who is God save the LORD? or who is a rock save our God?

32It is God that girdeth me with strength, and maketh my way perfect.

33He maketh my feet like hinds' feet, and setteth me upon my high places.

34He teacheth my hands to war, so that a bow of steel is broken by mine arms. Psalms 28:31-34

I say this a couple of months of DT, but actually a more appropriate title would be going tribal. Running sprints, pulling, pushing, sitting up etc. So it is not exactly DT.

5/26/2018

Been a heck of a week with work and fixing a range hood in our home. That range hood took several afternoons to get the right fuse and get it put back together right. I had to lay on my back across the stove with my feet in a chair and re-wire it looking up. Learned a few things though.

Rotating Handle Push-ups 4 x 25 supersetted with slow, dead hang pull-ups 4 x 6

in between sets I did some neck stretches and cat arches

Sit-ups supersetted with leg Raises 4 x 25 each

75 Yard Incline Sprints x 8

cool down with Standing FMT Chest Fly, One Leg Row, and Hip/back/and Hamstrings 2 x 10 each

55 minutes

*Note - I am going to try this workout two days a week. Two other days I'll do self-resistance for the arms and shoulders, and then one or two other days I will do martial arts training. I'd like to get down to 175 and stay at that weight.

Bob,

No adjustment just simple strap with 2 handles.

Thanks, Gary, for your photos. I see your design - simple and reliable. I think that your strap also has the adjustable length.

GB you'd love the Snyder Exerciser, simple and it works. It is two steel tubes, one flat to stand on; and the other one round with a rope using a slip knot to adjust length. The Mickey Mantle is a good exerciser; the rich kids got a Strength Builder exerciser the most expensive one. Some guys made an exerciser out of wood and using a rope to adjust length.

Bob,

I just looked at your post again and you said " when it will be ready?". Hope I didn't give you the impression that I'm going make and sell them. Although I have made a few for friends. It's easy to do. check out the photos I posted. If you need more let me know.

Keeping fit for the life we live.

Mike,

The Mickey Mantle Isometric One Minute a Day Gym was one of my first introductions to isometrics. I still have it some where. Over the years I've made several similar devices. The way I like to use the IPB - belt is with 2 dowels making it much like the minute a day gym. The only thing missing is the stand that was / is great for additional push pull exercises. Tony Holland had an isometric exerciser that looked like an extended base to the minute a day gym. With the minute a day gym you could do exercises mush like the ones commonly done with the Bullworker. By the way I do like the Bullworker. Got my first one about 1974. Still have it also.

I like simple. It doesn't have to be complicated. Good ideas all around.

In the late 1950s the Steamer trunk belt became popular in New York, for Isometric weigtlifting exercise, and the Belt remained popular into the 1960s and later, much lighter, smaller then a weight set and very portable. The Belt's remained popular but then many teens started to use isometric exercisers; I bought a Snyder Isometric exerciser, many got a Mickey Mantle Isometric One Minute a Day Gym; some used 2 wooden sticks with a rope; it worked.

Mine is just an old piece of webbing. I tied a loop on each end with a 6" piece of PVC pipe in each. I throw it over one of the high handles on the engine and do some very basic moves, mostly upper body moves. You Tube is full of ideas for simple straps and exercises.

I found a photo:

Simple - gets the job done.

Nice workout, is the strap a belt? I use a yoga belt; the yoga belt is the same as the old steamer (Oceanliner ie Passenger ship) trunk belt. One can also use a Isometric Exerciser instead of a belt.

Thanks, Gary, for prompt reply.

Bob,

Will do but it will be a few days. It's at the station and I won't be back there until Sunday.

Gary,

Could you post the picture of your strap exerciser when it will be ready? I also think to do something similar.

Greg,

I agree spending a little time at the range can be / is a nice stress reliever, at least for me.

In the top post you mentioned a strap, Bob I think uses a stick in much the same way. “Strap” got me thinking of a simple homemade suspension exerciser / strap. Easy to make and you can do lots of exercises and stretches with it. I made mine out of an old piece of (fire fighter) webbing and 2 short pieces of PVC pipe. The PVC pipe (handles) is optional I made a second one with just loops at each end.

That sounds pretty good Bob!

5/17/2018

5:00 pm

Went to the range after work today. It is a public outdoor range run by our Department of Natural Resources. We have several in SC. Practiced a few shooting drills with the StarBM, a Taurus 605 and a Taurus 1911. I put about 12 rounds through each.

Workout was situps 4 x 25 supersetted with leg raises 4 x 25

10 sixty yard incline sprints

3 x 12 hip/back/hamstrings self resistance exercise

*Note - I am probably going to drop squats for awhile and do sprints

Afterwards I did about 10 minutes of Ki exercises.

And the Lord, he it is that doth go before thee; he will be with thee, he will not fail thee, neither forsake thee: fear not, neither be dismayed. Deutoronomy 31:8

Great exercises. I think that I do something similar but with a stick. The stick also allows bilateral concentric contractions (squeezing exercises). For my neck, I add hand resistance to increase the muscle tension.