Bobby´s log

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Sunday 11 sept
pullups:24-push ups:51-sandbag shoulder carry 46kg:50 meters-walk:60meters-dips:8-farmers walk 2x47kg:25 meters

Monday 12 sept
1.bench press:20kg:10,50kg:5,70kg:5,120kg:3x1,100kg:7,3,3
2. 4 count flutter kicks (2kg ankle weights/foot):1x25
3.alt dumbell curls 2x20kg:4x8
4.rear delt laterals 2x15kg:3x10
5.push ups:21-farmers walk 2x52kg:50 meters-push ups:20

As I failed (????) to count properly to 22 I decided to have a punishment session a couple of hours later.

1.22 minute run
2.push ups:1x55

That should teach me to count properly when doing bodyweight exercises!

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Tuesday 13 sept
after a physically hard day at work:
w.20.5kg ruck:push ups:22-pullups:6-push ups:6

Wednesday 14 sept
1. 30 min run
2.pullups:23-push ups:53-pullups:4-push ups:10

Starting to not hate running.....might need to see a doctor about this.
Fun thing regarding the running:I take a kitchen timer with me,set it for the time I have decided upon and then go.Won`t start bothering about the distance etc until I can run for 70-90 minutes and then start worrying about increasing pace etc.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Thursday 15 sept
push ups:1x59 (right after I got home from work).I thought that I was to tired to do more so watched 2 movies with the wife then decided that I needed to try some farmers walks with 62kg/136.4lbs in each hand,so I did 2x25 meters.Was easier than I had thought and harder because I haven`t sleept enough and am tired from work.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Friday 16 sept (as soon as I got hme,just dumped my edc ruck,kissed the wife and went out into the garden): farmers walk 2x62kg/136.4# :3x25,push ups:1x22.

Got a long day at work today,so will see if I can fit in some training during the day (got a place to do pullups,can do wall sits/chair,push ups and have a 24kg kettlebell at work) as I`ll be to tired when I get home.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Sunday 18 sept
am (just after arriving at work):pullups:1x22,push ups (lunchtime):1x22

Monday 19 sep
1.circuit
a:pullups:25,6,6,7
b:push ups:30,22,22,22
c.46kg sandbag shoulder carry:25m,25m,25m,25m
d.farmers walk 2x62kg:25m,25m,25m,10m
e:39kg sandbag shoulder carry:25m,25,25m,15m (m=meters)
2.one arm kettlebell clean&press:16kg:5/5,30kg:3/3,32kf:2/2

Tuesday 20 sep
push ups:22

Wednesday 21 sept
one exercise done after another
push ups:42-58.5kg sandbag shoulder carry:50m-46kg sandbag shoulder carry:50m-farmers walk 2x47kg:50m-push ups:13-39kg sandbag shouldering:6-sandbag overhead walk 28kg:25m,normal walk:12.5moverhead 12.5m-2.5" dbl hammer curls 2x22kg:5-farmers walk 2x47kg:25m

Worked 6days and 2 nights in a row with lots of physical work,2 more nights and then I am off for a couple of days!

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Friday 23 sept
1.bench press:20kg:1x20,50kg:1x5,70kg:1x5,125kg:-,100kg:1x8,90kg:1x7,70kg:1x14,95kg:1x2,
105kg:1x1,110kg:1x1
2.lat pulldowns:75kg:1x21,1x5
3.close grip lat pulldowns 70kg:1x7,2x6,3x5
4.alt dbl curls 2x20kg:1x12,1x10,1x8,1x7,1x6,1x5
5.2.5" thick dbl hammer curls 2x22kg:1x5

Saturday 24 sept
push ups and farmers walk with 2x47kg:back and forth
push ups farmers walk
23 25 meters
21 25 meters
18 25 meters
15 25 meters
13

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Sunday 25 sept
1.pullups bw:1x22
2.bench press:20kg:1x20,50kg:1x5,70kg:1x5,100kg:1x7
3.pullups bw:5x5
4.one arm kettlebell clean&press:16kg:1x3/3,20kg:1x3/3,24kg:1x3/3,26kg:1x3/3,30kg:1x3/3,
32kg:1x3/3,34kg:1x2/2
5.farmers walk 2x72kg:2x25meters

Monday 26 sept am
circuit
a.pullups:8,8
b.hyperext:12,12
c.sit ups:15,15
d.squats:15,15
e.push ups:15,15
f.dips:5,5
pm
1.one arm kettlebell clean&press:16kg:2x5/5,36kg:1x3/3,1x2/2
2.one arm bottom up kettlebell clean&press:16kg:1x3/3,20kg:1x2/2

Tuesday 27 sept am
circuit
a.pullups:8,8
b.hyperext:12,12
c.sit ups:15,15
d.squats:15,15
e.push ups:15,15
f.dips:5,5
g.light band pullaparts:20,20

Wednesday 28 sept am
circuit
a.pullups:8,8
b.hyperext:12,12
c.sit ups:15,15
d.squats:15,15
e.push ups:15,15
f.dips:5,5
g.light band pullaparts:25,25

Thursday 29 sept
1.with a 33kg ruck and 2x51.5kg farmers walk bars:1x25 meters
with just 33kg ruck:1x50
with 33kg ruck and farmers walk bars 2x51.5kg:1x25

Friday 30 sept am
1.ruck: 7.1 kilometers (1 hour 13 minutes) with 35kg ruck
10 min rest
2.farmers walk 2x46.5kg:10x25 meters
3.ruck:2.4 kilometers with 20kg ruck (felt light as a feather)
4.farmers walk 2x46.5kg:1x25 meters

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Friday 30 sept pm
1.bench press 20kg:1x20,50kg:1x5,90kg:1x13,75kg:1x17,55kg:1x15
2.alt dbl curls:2x20kg:1x16,3x10,1x7

Sunday 2 oct am
1.bench press 20kg:1x30,50kg:1x5,92.5kg:1x13,80kg:2x10

Nothing more on sunday as I had to go and play music at the Royal Guards.

Monday 3 oct
1.ruck:18.29 kilometers with a 24kg ruck:2hours 56min 15sec
2.farmers walk 2x46.5kg:6x25 meters
3.alt dumbbell curls 2x25kg:1x10,1x7,1x5,2x20kg:1x7

Still tired in my legs from fridays ruck (haven`t done that much rucking lately and am out of ruck shape.):

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Tuesday 4 oct
1.one arm kettlebell clean&press 16kg:2x5/5,36kg:1x4/4,38kg:1x2/2
2.one arm bottom ups kettlebell clean&press:16kg:1x3/3,24kg:1x2/2
3.one arm kettlebell clean&press 40kg:1x2/1,34kg:1x4/3

Wednesday 5 oct
Farmers walk 2x51.5kg:12x25 meters

Thursday 6 oct
1.bandpullaparts (light):1x80,(heavy):1x20,1x5,(light):1x20
2.alternating arm casts 2x8kg clubbells (/side):1x10
3.alt shield casts 2x8kg:1x5
Had shoulder pain and wanted to see if this would help and it did.

Friday 7 oct
tried some bear crawls up some stairs and crab walks down.Still got shoulder pain.

Saturday 8 oct
Out on the ranges with the forces doing some rifle practice.

Sunday 9 oct
Had to go and play at an end of exercise parade with the Guards fife and drum corps.
Pain in whole body (some kind of cold????) and went to bed without exercising.

Monday 10 oct
joint mobility,light band pullaparts:1x30
1.one arm kettlebll clean&press:16kg:1x5/5,24kg:1x3/3,34kg:1x2/2,42kg:1x2/2,44kg:1x1/-,40kg:1x1/1,36kg:3x2/2,
2.one arm kettlebell cleans:48kg:1x5/5,34kg:1x5/5
3.kettlebell one arm rows:48kg:1x6/6
4.clubbells alternating arm casts:2x8kg (/side):1x12,1x10,1x8,1x6
5.alt.dumbell curls 2x25kg:1x15,1x7,2x20kg:1x7
flexibility (need to start working this as I noticed that I had trouble getting down into a comfortable
kneeling shooting position).

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Wednesday 12 oct
joint mobility,light band pullaparts:10x10,hyperextensions:2x12
1.one arm kettlebell Clean&press:8kg:1x10/10,16kg:1x5/5,24kg:1x3/3,36kg:1x2/2,34kg:7x2/2,28kg:1x3/3
2.farmers walk 2x61.5kg_4x25 meters
3.clubbells alt arm casts (/side):2x8kg:1x20,1x10,1x8,1x6
4.alt dumbell curls 2x25kg:1x17
flexibility

Shoulders hurt.Worked monday night and worked on 2 trains that had run over elk.Tuesday morning I had trouble raising arms overhead and going to sleep.Decided to call in sick tuesday-thursday night and see if I can fix this.
I have always frowned on those light clubs (anything under 8kg I have seen as toys) but I Think I`ll bite the sour apple (Swedish saying) and buy a 4 kg clubbell later today.I think/hope that working with a light one for rehab/prehab/warm ups might be beneficial for my shoulders.I will start experimenting with giving my shoulders a proper warm up Before starting working with the trains as well and see if that helps as well.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Friday 14 oct am
with 20kg ruck:1 kilometer ruck-20 minutes climbing up/down stone stairs/steps-1 kilometer ruck.
(found a nice set of stone steps/stairs by the Church bell Tower.30.3 meters from start to finish and quite steep).

pm
joint mobility,light and pullaparts:1x50,2x25
1.one arm kettlebell Clean&press:8kg:1x15/15,16kg:1x10/10,24kg:1x5/5,42kg:1x1/-,40kg:1x1/-,36kg:1x3/3,
34kg:1x5/3,30kg:1x5/5
2.farmers walk 2x76.5kg:2x25 meters (starting to feel Heavy)
3.kettlebell Clean&press:2x26kg:1x7,2x28kg:1x5
4.clubbell 1 arm arm cast 4kg:(/side):1x25,1x15
5.clubbell 1 arm shield cast 4kg (/side):2x10
flexibility

The light clubbell work felt nice,just what my shoulders need!

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Saturday 15 oct
Walked in the forest with my wife&dog
then
joint mobility
1.push ups:2x20
2.pullups bw+9kg:3x4
3.squat:1x20
4.lunge (/leg):1x20/leg
5.situps:1x15
6.flutter kicks (4 Count):1x15
7.hyperext:1x15
8.dips:1x2
9.plank:2 min
flexibility

Might seem like low reps,but I am planning on being in good shape in early jan,so have dropped down and will work back up (+shoulders need rest)

Sunday 16 oct

walked in the forest with wife and dog (climbed big stones/rocks and trees and generally having a nice time)
then:
Farmers walk: 2x81.5kg/179.3lbs:carried them 20 meters and couldn`t hold them,picked them up and finished the last 5 meters.
clubbell 4kg arm cast (/side):35,15
clubbell 4kg shield cast (/side):2x20
clubbell 4kg shoulder cast (/side):15
clubbell alternating arm arm cast 2x8kg:25
played with 2x12kg clubbells (Cleans)

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Tuesday 18 oct
at work:15 minutes ork/play with a 4kg clubbell
later:
push ups:3x25
pullups bw+9kg:3x6
sit ups:1x20,1x10
hyperextensions:3x18
dips bw:1x4
flexibility

Wednesday 19 oct am (Before work)
kettlebell Clean&press:2x16kg:1x12,2x20kg:1x5,2x24kg:1x5,2x26kg:1x5,2x28kg:1x5,2x34kg:1x2,2x36kg:1x2 Cleans

Thursday 20 oct
1.with a 20kg rucksack:
1 kilometer ruck-stairclimb up/down some steep stone stairs (30.3 meter long):22 minutes-1 kilometer ruck
2.farmers walk 2x26.5kg/58.3#:1 kilometer in 21min 15sec

Before I started the farmers walk I thought that maybe 2x26.5kg was too light.....it wasn`t.I foresee some bad DOMS tomorrow.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Friday 21 oct
pullups bw+9kg (8kg kettlebell+ the dipbelt):5x6

And just to make my life horrible I was swamped by work (1 graffiti train and 2 trains that had hit animals).Hurt big time working with arms above shoulder level.I still have some soreness in the traps from the farmers walk (saturday morning),will try a 1 kilometer walk with 2x31.5kg farmers walk bars on monday.Just hope today and tomorow will be easy days at work.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Had a lot of work over the weekend,so the only exercise I got other than working was
on sunday (was up working in the train wash,just like a big car wash but for trains) where I
did push ups 6x25 (did a set,worked some,another set and so on).

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Will update on sunday evening.Have had a lot of work and am off on an exercise early thursday morning.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Wednesday 26 oct
one arm clean&press 16kg:2x5/arm
pullups bw+48kg:1x4

Thyrsday-sunday:
advance to contact,contact and other squad level drills in a forested (and in some parts hilly) training area,wearing the usual assortment of infantry stuff (no machine gun this time.Carried an AK4/G3 7.62mm rifle instead).We lived in a camp called:Svältenlägret (Camp Starvation hahahaha).

Monday 31 oct
joint mob,light band pullaparts:2x25
1.pullups bw+9kg:3x8
2.lat pulldowns:55kg:1x18m1x10,1x12
3.squats:20kg:1x30

Woke at 6 am monday morning (had a lot of work during the night) and got into bed at 9 am tuesday morning.

Tuesday 1 nov
1.pullups bw+16kg:6x4
2.squats 20kg:1x10,30kg:1x30,40kg:1x10,50kg:1x10

Will bring my 4kg club to work and if I get a chance I`ll use it for 15-20 minutes during the night.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Thursday 3 nov
1.clubell 4kg one arm arm cast (/side):1x55,1x15
2.clubbell 4kg one arm shield casts (/side):3x5
3.pullups bw+21kg:5x4
4.lat pulldowns 55kg:1x30,1x12

Friday 4 nov
1.kettlebell clean&press 2x16kg:1x15,2x20kg:1x15,2x24kg:1x10,2x26kg:1x5,2x28kg:1x5
(tired,had 10 days with no est:2 days of work,4 days of military exrecise and 4 nights of work and everything was reasonably heavy on the physical side)

Saturday 5 nov
1h ruck,hilly forest trail with a light coating of snow.22kg ruck

later:
1.pullups bw+21kg:5x5
2.lat pulldowns:60kg:1x25,1x11,1x8,1x7,1x8 (shortish rest between the sets).

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Sunday 6 nov am
pushups with a 10kg vest:1x30,2x15

Went to IKEA with the bosslady,ate lunch and bought some shelves and stuff for the kitchen.
Reorganized my military and outdoor equipment.Now I can find what I am loking for when I am looking for it!

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Monday 7 nov
am:30 min walk with the dog (snowy,somehat hilly trail in the forest)
then:
pullups bw+25kg:5x3
lat pulldowns:60kg:1x30,1x12

Tuesday 8 nov
am:same walk with the dog (more snow though)
then:
push ups with 16kg vest:1x30,2x10

Wednesday 9 nov
am:same walk with the dog and even more snow!
then
hyperextensions:2x15
pullups bw+25kg:4x5
lat pulldowns 65kg:1x18
went outside (-3 celsius and onlyy wearing a pair of silkies and shoes) and did:
one arm kettlebell clean&press 24kg:1x15/side and then a quick roll in the snow (refreshing!)

Thursday 10 nov
am:same walk with the crocodile.
then:
push ups with 16kg vest:1x35,1x12,1x10

Finally getting my ultrasound exam of the hernia later today!

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Had my ultrasound examination of the hernia.Beneath the lower abs on the right side about a 1inch/2 cm ish hole.The doc doing the exam will talk to my regular doc and then we will see.I asked if it is dangerous as I have a soewhat heavy job (sometimes I have to pull heavy animal carcasses from trains etc),like training and am part time military.Might be dangerous,might not??????
Will continue as previously (no heavy deadlifts,quats or swings) until I talk to the regular doc and maybe a surgeon.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

friday 11 nov
pullups,push ups with weight vest+walking

monday 14 nov
pullups+push ups w.weight vest

tuesday 15 nov
pullups,push ups,hyperext,squats all with weight vest

wednesday 16 nov
light and Heavy band pullaparts

thursday 17 nov
pullups and push ups with weight vest

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Saturday 19 nov
2 long walks in the forest with the dog and as I am still tired from 6 workdays when I woke upat 3 am I only did this:
pullups/push ups with 26kg (vests):10/16,3/5,2/5;2/4
pullups/push ups with 16kg (vest):3/6,2/4,2/4
pullups/push ups:4/7,3/7
lat pulldowns 65kg:1x10
Only rest was noting the reps between each pullup/push up set.Need to keep working this as I tire to quickly.
Decided on a few things I want to do next year:
feb:Milruck Brave Winter (a rucking thing with at least 20kg "dry" weighted ruck
may (if I have had my hernia fixed/it doesn`t bothe me):Milruck Tough Viking (a rucking event finishing with an obstacle race where we try to do it with the rucks on).
July:the Fan dance ( part of the test/selection Marches for both the SAS and the SBS over Pen Y Fan in Wales)
August:Go to the Mountains with the wife (in the North of Sweden),Milruck Elite (a 24 h + rucking thing doing things they do during the training of the Swedish elite units)
september:try to beat my lofetime best in pullups from 2008 (in may that year I did a set of 35 without the kipping nonsense)+ take part in the biggest military exercise in Sweden since 1993 (Aurora 17).
October:go to my wifes home country Chile (she doesn`t know it,but I will try to stear us down to the mountainous regions in the South hehehehe).

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Sunday 20 nov
2 long walks in the forest with my wife and the dog.

1.one arm kettlebell Clean&press:16kg:5/5,20kg:5/5,24kg:5/5,26kg:5/5,28kg:5/5,30kg:5/5,
32kg:5/5,34kg:3/3
2.chest expander:front chest pull:3x10
3.clubbells alt arm cast (/side) 2x8kg:1x15,1x10 (really tires the grip)
4.clubbell one arm arm cast (/side) 4kg:2x20
5.concentration curls 20kg:1x10,1x8,1x5

Been a while since I did kettlebells followed by clubbells.Hits the grip a bit.
Now it is time for relaxation with the wife as we have been married 12 years today and together for 16 years.

Bobby · **Joined:** Sun Jan 03, 2010 7:41 pm **Posts:** 5545

Monday 21 nov
pullups bw+26kg (2 vests):8x3
pullups bw+16kg (1 vest):6x4
pullups bw:1x10
lat pulldowns 65kg:1x20
short rests between sets.

I got a referall to a surgeon now.Hopefully I get to see one in a couple of weeks time and maybe surgery Before the new year (wishful thinking,but who knows?)?

IGX "...overflowing with foulmouthed ignorance."

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