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Burr's Wonderful Workouts

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Curt start doing hyperextension three times a week. Go slow and go all the way down then up pass horizontal, come up fast then hold it for a second. Do reps of 10 as you can work into it, maybe 4 sets.

I've been reading a lot of your workouts and each time I think you should stay with some of the old proven workouts that built men.

How start doing the Hyer's like I said and see if your back doesn't get better fast.

Now say yes sir and do it.
 
No, it won't hurt. It's natural.

Just try'em for a month and see how much better your lower back will feel!
 
Burr's Great Monday Machine Workout

Yoga 15 minutes, Crunches 4x50=200 & Leg Raises 4x10 @ to fail (this kills me)

Bench Press’s 5x14 @110#
Pic’s 5x14 @60# to fail
Front Pull Down’s 5x8 @110# to fail

One Arm Cable Cross Over 5x14 @ 40# to fail
Seated Cable Row’s 5x14 @110#

Standing Leg Curls 5x14 @ 40#
Seated Leg Ext’s 5x14 @ 50#

Standing Toe Raises Tri-Set L-R-C 4x21 @ me to fail
 
Wednesday Machine Workout
By: Jelly Legs

Pipe Twist

15 minutes Yoga, with Leg Raises 4x20=80,
& Crunches 4x50=200

Bench Press 5x14 @110#
Pic’s 5x14 @40#
Front Pull Down 5x14 @50#
Front Push Downs 5x14 @ 50#

One Arm Cable Rows 5x14 @ 30#
Seated Cable Rows 5x14 @ 80#

Standing Leg Curls 5x14 @ 30#
Seated Leg Ext. 5x14 @ 40#

Great workout, feel great. Went slow and deep!
Enjoyed the Canucks/Chi and the NYY games and have the Dodgers on now.

Think I’ll get the flash cards out and do a full 1 hours Yoga workout tomorrow, maybe even longer. Just depends on how I feel.

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Tuesday 05/04/11

Burr’s Three Day Yoga Routine Tue, Wed & Sat.
Hold All Position for 10-15 Breaths and Perceive Breath With-in Chest While Doing So.
1) Oak, Dancing God, Loving The World & Holly Fig
2) Awakening The Powers
3) Triangle II, Side Bend in Cross legged Posture II, Side Bend Cross Legged Posture I.
4) Twisted Standing Posture, Twist in Standing Position, Crocodile I, Crocodile II, Crocodile III.
5) Cobra, Fish I,
6) Large Seal
7) Meditation Posture. I spend minutes in this pose thinking and being thankful.
 
Big storm just missed, power off 14 hours, nice and cool 77f and nice rain we need so bad.

Had the Hockey playoff game on the Laptop during workout, this has been a great, close and fun to watch playoff's.

I got ape arms today, feel like they are dragging the ground.

I had a great Machine workout today after a nice pipe warm-up. I feel good about what I did and tomorrow is a FULL Yoga workout.

Life's great enjoy
 
Great Machine Volume Workout!
Have to go with Volume because I can't get enough weight on the machine (110 max)

Had to put a little BenGay on my shoulders, I did 8 sets around.

Had a great Yoga full body exercise yesterday. I felt & looked like Sad Sack after Sgt got finished with him.

Got the SJ hockey game and the NNY game on the computer


Life's great, enjoy!
 
^^^ lol :)

beetletorture.png
 
Burr said:
Great Machine Volume Workout!
Have to go with Volume because I can't get enough weight on the machine (110 max)

Had to put a little BenGay on my shoulders, I did 8 sets around.

Had a great Yoga full body exercise yesterday. I felt & looked like Sad Sack after Sgt got finished with him.
Got the SJ hockey game and the NNY game on the computer


Life's great, enjoy!
Click to expand...

Oops! I got my cartoons mixed up.

Sack%20Suggestion.jpg
 
Machine Workout Monday.
What a great workout, took my time, worked slow and let it burn baby burn.
My hips are very tired for some reason.

Yoga 15 minutes, Crunches 4x50=200 & Leg Raises 4x10 @ to fail (this kills me)

Bench Press’s 6x14 @120#
Pic’s, flies 6x14 @50#
Tri rope pull downs 5x14@50#

One Arm Cable Cross Over 5x14 @ 40#
Seated Cable Row’s 5x14 @120#

Super set:
Standing Leg Curls 5x14 @ 30#
Seated Leg Ext’s 5x14 @ 40#

Tri set:
Standing Toe Raises Tri-Set L-R-C 5x21 @ me

Wonderful day 91 degrees full sunshine, very hot..
Had the Hockey game on the computer and NYY on the comp radio.

Life’s Wonderful Enjoy It
 
Well crap, I let myself get out of control. The 10 pounds I lost I found.
This old man easy life style just doesn’t get it. I reinstalled my Weightware and CycliStats software and found out I am a fat slob. The machine workout just doesn’t get it so back to the free weights tomorrow.
I cycled hard today for just 10 miles. RPM’s 68, MPH 11.8 and where I had to work to get my heart rate up to 130bpm 3 months ago today I had to work to get it down to 130 (it wanted to stay at 140)
I weight 236 today and I will be down to 128 on November 18th. I have to either burn or not eat 500 calories a day.
My arm is down from 18” to 15” and waists we won’t talk about, calf are 18 and very cut, neck is 18 also.
I will be a good boy and do right from today on!
 
Burrs Fridays Workout Free Weights

In the gym

Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists


4x50=200 Crunches 3x21=63 Leg Raises (these kill me)


Music: 100 workout tunes

EZ Bar Pull Over’s (Skull crushers) 4x14@ 50
Close Grip BP EZ Bar Presses 4x14@ 50
Standing EZ bar Curls 5x14 @ 50#

Super set:
Preacher DB Curls 3x14 @ 24#
Seated Hammer Curls 3x14 @ 25#

Super Set:
Standing Leg Curls 3x21@30#
Seated Leg Ext. 3x21@30#


Standing toe Raises tri set: C, L, and R 3x21@me

OK, back in the gym. I’ll get out my gym workout and get back to them on Monday

Don’t Forget Your Gripers, Three Times a Day

Life’s Great, Enjoy
 
Monday Workout @ Vince’s Gym
What really really REALLY great workout! I moved some iron, The little guys just watched with their eyes wide open. I did this workout and was out the door while they were still playing at nothing.
Yoga:
4 Balance & 7 Stretches
Crunches 4x50=200 Leg raises 4x20=80
Hyper extension 4x10 @me Love this
Biceps Tri Set:
DB Seated Bicep Curl 4x14 @ 25#
EZ Bar Preacher Curls 4x10 @ 60 #
DB Seated Hammer Curls +Twist 4x14 @ 25#
Tri Set:
DB Lying Pullover 4x14 @ 65#
DB Seated Lat’s 4x14 @ 20#
DB seated Rev. Lat’s 4x14 @ 10#
Supper-set:
DB Wrist Curls 4x21 @ 25#
DB Wrist Ext 4x21 @ 20#
TriSet:
Bench Press Flat 4x8010 @120#
Bench Press Inclined 4x8-10 @120#
Bench Press Decline 4x8-10 @120#
Machine:
Lat Pull Down Front neutral grip 5x14 @ 110#
Cable Rows 5x14 @ 110#
Supper Set:
Laying Leg Curls 4x14 @ 50#
Seated Leg Ext. 4x14 @ 50#
Tri Set:
Calf Machine C,L,R 4x21@ 50#
 
Wednesday’s Workout Vince’s
Wow, I still got the DOMs from Monday. Another great workout, pushed some iron listened to some good music and didn’t talk to anyone.

Typhoon coming in tomorrow I may not be able to get to the gym Friday. BUT, we sure need the rain/water.

Music, 100 workout songs. Love that “Dirty Girl”

Yoga:
4 Balance & 7 Stretches
Crunches 4x50=200 Leg raises 2x10=20
Hyper extension 4x10 @me
Biceps Tri-set:
EZ Bar Bic’s Curls wide grip 4x14 #35 Very Slow
EZ Bar Bic’s Curls Rev Grip 4x14 #35 Very Slow
EZ Bar Bic’s Curls Close Grip 4x14 #35 Very slow
And The Killer:
EZ Bar Preacher Curls 4x14 #35 Very Slow
Triceps Tri-sets:
Triceps Pushdowns Rev Grip 4x14 #75 Slowly
Triceps Pushdowns Wide Grip 4x14 #75 Slowly
Triceps Pushdowns Neutral Grip 4x14 # 75 Slowly
Belted and wrapped knees:
Barbell Deadlift’s 4x10 #135
Bent-over Barbell Row’s 4x5 #135
Leg Press Machine 4x10 #445
 
Only if something falls on my head.

No, I'm way in land, I have a genarator (30 gal. gas) and 25 gal's of fresh water, a months food and a hand pump well. A 4x4 pickup full of gas.

And we are 32 feet above Sea Level.

Guiguinto, Philippines Forecast : Weather Underground

Thanks for asking!
 
Friday Workout @ Vince’s Gym in The Philippiness
Damn I’m glad it’s an easy day. My legs and feet are killing me. Welcome back to the gym Old Man!

Just did a nice easy workout, pushed to go slow and let it burn, Pulled the Yoga real hard and IF I didn’t hurt so much from this “Come Back Week” I would say how great I feel and how happy I am.
Yoga:
4 Balance & 7 Stretches
Crunches 4x50=200 Leg raises 4x10=40

Hyper extension 4x10 @me
Shrug Tri-set:
DB Shrug behind back 4x25 #65
DB Shrugs 4x25 #65
DB Shrugs to front 4x25 #65
SuperSet:
1.
DB One Arm Bent Rows 4x14 #65
DB Bench Press Inclined 4x14 #35
2.
Rev DB Flies 4x20 #10
DB Flies 4x20 #25
Tri Set:
Toe Raises C, L, R. 3x21 @ me# 239#

Funny, got one of those Boxer types in the gym strutting around like his crap don’t stink, likes to cut you off as you walk around the gym. Wonder how he would look in TireTool!
I did get him to start re-racking his weights by shaming him!
 
Burr said:
Only if something falls on my head.
No, I'm way in land, I have a genarator (30 gal. gas) and 25 gal's of fresh water, a months food and a hand pump well. A 4x4 pickup full of gas.

And we are 32 feet above Sea Level.

Guiguinto, Philippines Forecast : Weather Underground

Thanks for asking!
Click to expand...

lol :D Nothing better fall on your head!

Burr said:
Friday Workout @ Vince???s Gym in The Philippiness
Damn I???m glad it???s an easy day. My legs and feet are killing me. Welcome back to the gym Old Man!
(snip)

Funny, got one of those Boxer types in the gym strutting around like his crap don???t stink, likes to cut you off as you walk around the gym. Wonder how he would look in TireTool!
I did get him to start re-racking his weights by shaming him!
Click to expand...

One in every gym? Glad he's at least re-racking his weights.

I have a few gym pet peeves and that's definitely on the list.

Hope your legs and feet are giving you some relief. :winkfinger:
 
Monday Workout @ Vince’s Gym
Damn, it’s Monday again. Sure hope that come back week two doesn’t hurt like last week. I feel good today and most of the DOMS are gone from last week.
Did three sets today and see if I feel better today.
Yoga:
4 Balance & 7 Stretches
Crunches 3x50=150Leg raises 3x20=60
Hyper extension 3x10 @me Love this
Biceps Tri Set:
DB Seated Bicep Curl 3x14 @ 25#
EZ Bar Preacher Curls 3x10 @ 60 #
DB Seated Hammer Curls +Twist 3x14 @ 20#
Tri Set:
DB Lying Pullover 3x14 @ 65#
DB Seated Lat’s 3x14 @ 20#
DB seated Rev. Lat’s 3x14 @ 10#
Supper-set:
DB Wrist Curls 3x21 @ 25#
DB Wrist Ext 3x21 @ 20#
TriSet:
Bench Press Flat 3x10 @120#
Bench Press Inclined 3x8-10 @120#
Machine:
Lat Pull Downs Front neutral grip 3x14 @ 110#
Cable Rows 3x14 @ 110#
Supper Set:
Laying Leg Curls 3x14 @ 50#
Seated Leg Ext. 3x14 @ 50#
Tri Set:
Calf Machine C,L,R 3x21@ 50#
Got the trembles in the shoulders today. Did a nice slow workout and I can feel it.
One hour fifteen minutes and out the door. Music was 100 workout tunes and I played the Air Drums all over the gym. Filipinos just hawk at the Big American. (I drive’em nuts)
 
Damn Wednesday,
Got in the gym, put Sousa on my iPod and got ready for a great workout. Went in the open area did my pipe stretch then bent over to touch my toes and went right to my knees. I’m Stoned Again. I did some of my Yoga but could not work it out so I came home.
Took three Ibuprofens and sure will be glad when it feels better. I had 9 kidney Stones two years ago and got them dissolved and have been feeling good but I knew I was fixing to have another.
I take something called “Sambong”; it’s made from the Sambong tree and works great to dissolve the stones. The trouble is that ones you have kidney stones they always come back never will forget my first one.
Also, with my new mindset I think I can make myself workout at home, then I don’t have to put up with crap all over the gym. So I will workout at home and let them keep their mess.
 
Friday, June 03, 2011

Morning Folks,
Tried a few twist and pulls and I think it’s best if I just wait until Monday before I try a workout.

Feel a little better but I do know where the area is. I’ll just take it very easy for the next few days.
 
Machine Workout Saturday, June 11, 2011
Welcome back Burr. Did a light weight machine workout and I feel good. Dave shamed me in his newsletter so I had to get off my butt.

We have had 5 days of light rain, we sure needed it but everything sure feels wet.

Bench Press’s 5x14 @80#
Pic’s, flies 5x14 @50#
Front Pull Down’s 5x14 @80#
Tri rope pull downs 5x14@50#
Tri push downs 5x14@60#

One Arm Cable Cross Over 5x14 @ 40#
Seated Cable Row’s 5x14 @120#


Tri set:
Standing Toe Raises Tri-Set L-R-C 5x21 @ me

Had the Hockey game on the Laptop computer in the carport.
NNY on the computer radio, 6-1 and they are about to stop the game for rain.

I will do Yoga and a full workout Monday

Life’s Wonderful Enjoy It
 
Monday Workout @ New Gym
This is a great gym with some big guy for the Philippines. I did move some iron today my back was great, never even thought about it.
Music was 100 workout tunes. Walked around do my “Air Drums & Bass Guitar”, drives the locals crazy
Yoga:
4 Balance & 7 Stretches
Crunches 4x50=200 Leg raises 4x20=80
Hyper extension 4x10 @me Love this
Biceps Tri Set:
DB Seated Bicep Curl 4x14 @ 25#
EZ Bar Preacher Curls 4x10 @ 60 #
DB Seated Hammer Curls +Twist 4x14 @ 25#
Tri Set:
DB Lying Pullover 4x14 @ 65#
DB Seated Lat’s 4x14 @ 20#
DB seated Rev. Lat’s 4x14 @ 10#
Supper-set:
DB Wrist Curls 4x21 @ 25#
DB Wrist Ext 4x21 @ 20#
TriSet:
Bench Press Flat 4x8010 @120#
Bench Press Inclined 4x8-10 @120#
Bench Press Decline 4x8-10 @120#
Machine:
Lat Pull Down Front neutral grip 5x14 @ 110#
Cable Rows 5x14 @ 110#
Supper Set:
Laying Leg Curls 4x14 @ 50#
Seated Leg Ext. 4x14 @ 50#

Toe machine 4x21@ 437#
Out the door

Just a great workout
 
Wednesday’s Workout New Gym
I killed myself today. Or it feels like it. What a great workout, I can’t put my finger in my ear.
I just had a great this is a great gym and only two people in the morning, thank you very much.
Yoga:
4 Balance & 7 Stretches
Crunches 4x50=200 Leg raises 2x10=20
Hyper extension 4x10 @me
Biceps Tri-set:
EZ Bar Bic’s Curls wide grip 4x14 #35 Very Slow
EZ Bar Bic’s Curls Rev Grip 4x14 #35 Very Slow
EZ Bar Bic’s Curls Close Grip 4x14 #35 Very slow
And The Killer:
EZ Bar Preacher Curls 4x14 #35 Very Slow
Triceps Tri-sets:
Triceps Pushdowns Rev Grip 4x14 #75 Slowly
Triceps Pushdowns Wide Grip 4x14 #75 Slowly
Triceps Pushdowns Neutral Grip 4x14 # 75 Slowly
Belted:
Barbell Deadlift 4x10 #135
Bent-over Barbell Row 4x5 #145
Leg Press Machine 4x10 #500
Super Sets, Lower Body
Leg Curls, single leg 4x14 #45
Leg Ext, single leg 4x14 #45
Tri Set:
Toe Raises C, L, R. 3x21 @ me# 339#
 
Friday Workout
Easy day today, got in three very good workouts this week and I feel great about myself. My arms were very sore yesterday but they are OK today.
Yoga:
4 Balance & 7 Stretches
Crunches 4x50=200 Leg raises 4x10=40

Hyper extension 4x10 @me
Shrug Up the rack & down the rack 2x21 55-85#
SuperSet:
1.
DB One Arm Bent Rows 3x14 #65
DB Bench Press Inclined 3x14 #65
2.
Rev DB Flies 4x20 #10
DB Flies 4x20 #25



Toe Raises 3x21 @ 437#

Another great day in the gym. Tomorrow is cycling day, 20 miles at 66rpm’s HR around 120bpm.

Life’s wonderful, enjoy every minute. I Do!
 
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