PYTP "By The Book Workout"

[Viking Dan]

Yesterday I caught up on my sleep. I needed a breather after the chin/dip horror I wrought on myself on Sunday.

This morning before work I did a ladder of decline Atlas Pushups from 1 to 14 reps/set for a total of 105.

Decliine Atlas Push Ups


Set Total Start of Set
Reps/ Reps
Set
1 1 0 m 0 s
2 3 0 m 14 s
3 6 0 m 42 s
4 10 1 m 24 s
5 15 2 m 20 s
6 21 3 m 30 s
7 28 4 m 54 s
8 36 6 m 32 s
9 45 8 m 24 s
10 55 10 m 30 s
11 66 12 m 50 s
12 78 15 m 24 s
13 91 18 m 12 s
14 105 21 m 14 s

Just to be clear, set 1 is 1 rep, set 2 is 2 reps and so on...

Furey Push Ups : Exercise One in the Thigh Workout

*Round 1*


Set Total Start of Set
Reps/ Reps
Set
1 1 0:00
2 3 0:11
3 6 0:33
4 10 1:06
5 15 1:50
6 21 2:45
7 28 3:51
8 36 5:08
9 45 6:36
10 55 8:15
11 66 10:05 *Made it to the 8th rep and couldn't go on - 63 reps*

5 minute rest...

*Round 2*


Set Total Start of Set
Reps/ Reps
Set
1 1 0:00
2 3 0:11
3 6 0:33
4 10 1:06
5 15 1:50
6 21 2:45
7 28 3:51
8 36 5:08
9 45 6:36 *Made it to the 4th rep and couldn't go on - 40 reps*

So...103 reps in 22.8 minutes. That works out to what 7 reps/100 seconds? I think if I double the rest time I can do 100+ in one round.

Anywho, this is my overly mathematical masochism for the evening. Now to do the rest of the thigh lesson.

Tomorrow morning, I'll try to do the declines again, but in 1/2 the time. ;)

[Viking Dan]

Got 105 reps on declines, but it took me 1/2 an hour. :(

I'll try to get 100 chins in the next 1/2 an hour and tomorrow will just not move much...

Got 60 in abt. 32 minutes. I'm not very good at ladders, it seems...or I still need to finesse the rest times. 30 seconds/rep on average is not a number I'm proud of.

Now my forearms look like Popeye's though. :act-up:

O.K. 50 Liederman Push Ups and now I swear I'm done for the night.

[Viking Dan]

Since it was a rest day, I did 102 regular Atlas push ups (feet and hands on the same level.) Took 20 minutes and abt 14 sets: 17 17 9 8 8 6 3 7 5 5 6 4 3 4.

It was nice to give my shoulders a break.

[Viking Dan]

The title is my new goal. I decided to shoot for these.

I gave up on the ladders. They weren't cutting it for me. Instead I'm doing mini sets(as many as possible in 10 minutes. Here goes the log:

10/24

Atlas Level 2 Pushups
(1st round on my lunch break)
50 in 8.5 minutes-5x10-1 set every 2 minutes
(2nd round at home)
55 in 10 minutes 5 x 11 1 set every 2 mins 22 secs

Last Thigh Lesson for 2 sets each except
Furey Pushups-50 in 8m38s as sets of 5 x 10
Furey Squats-100 in 10 minutes as sets of 5 x 20

[Viking Dan]

10/25

Atlas Level 2 Pushups
(1 round in the morning)
60 in 9m57s-6 sets of 10-1 set every 1m54s (Can you tell I started to get obsessive with times at this point?)
(evening round)
66 in 10m46s-6 sets of 11-1 set every 1m54s (Couldn't quite keep it under 10 miniutes)

Chin Ups
20-5 sets of 4 in 10m-1 set every 2m16s

[Viking Dan]

10/26

Atlas Level 2 Pushups
70 in 10m55s-7x10-1 set every 1m35s (went over 10m again :()

Chin Ups
11 sets of 2 in 10 m1s-1 set every 59 secs

Furey Squats
150-6 x 25-10m1s

[Viking Dan]

10/27

Atlas Level 2 Pushups (on lunch)
76-19 sets of 4-10m(just barely kept it under 10m)

Chin Ups
24-8 sets of 3-10m

Furey Squats
165-11 sets of 15-9m58s

Entire Calf lesson for 2 sets each

Some hamstring stretches. My lack of flexibility with them has been eating at me.

I may rest tomorrow and then try for 80 PUs on Wednesday and 26 chins. Or I may not rest. Who knows? ;)

[Viking Dan]

10/28

Feel like I'm coming down with the flu a bit.

Atlas Level 2 Push Ups
84-14 sets of 6-13m22s Totally blew my 10m goal. Will stick with this til I can ace it, then up it again to 90 something

Chin Ups
28-7 sets of 4-10m Still doing well on this. Will try 32 tomorrow.

Furey Squats
180-10 sets of 18-10m These REALLY suck. Tomorrow I'll try for 200 in 10m.

Hamstring stretches 2x30s/leg

[Viking Dan]

10/29

Since I didn't keep it under 10 minutes, I stayed at 84 on the Atlas 2 Push Ups but turned the set and reps upside down.

Atlas Level 2 Push Ups (on lunch break)
84-10m27s-6 sets of 14 -Still over the 10 minute mark, but much closer

Chin Ups
32-10m4s-8 sets of 4 Getting a little difficult in the second half. I may try to only add 2 total reps each workout instead of 4. Work up to 40 in 10.

Furey Squats
198-6 sets of 33-10m33s-Over the 10 minute mark again :( Will stick with it til I own it.

My goal is to work up to 100 consecutive pushups and 15 consecutive chin ups. I have no particular goal on squats. Anything over 100 consecutive is cool by me. I only include them so my routine is somewhat balanced.

Flu is murdering me. I am so going to not move tomorrow. OK. I might do the calf lesson, but that's it.

[Viking Dan]

Took yesterday off and tested my maxes today.

Atlas II Push Ups
24 reps in 1 minute on the nose then another set every 3 minutes starting at the 4 minute mark
13, 12, 10, 9, 10, 10, 8, 10
106 total in 19.5 minutes

A far cry from the consecutive 100 I'm shooting for, but not too shabby for a 6'3 guy with long limbs.

Chin Ups
11 reps in 45 seconds <-1 better than my previous best ever and 3 better than my usual all out set :)
Another set every 3 minutes starting at the 4 minute mark
6, 5, 5, 4, 4, 5
40 total in 19 minutes 23 seconds

Furey Squats
63 reps in 2 minutes 10 seconds <-I don't think I could've done much better with a gun to my head. I was close to pitching over towards the end of this. Considering how much I loathe these, I think I did pretty well.
Another set every 3 minutes starting at the 4 minute mark
37, 25, 25, 25, 25, 25
225 total in 19 minutes 54 seconds

Interestingly enough, my 1 set max equates pretty closely with 1/3 of my best 10 minute volumes per exercise the last week. Not-to-exhaustion mini-sets seem to work better than the ladders were. Admittedly I didn't give ladders a whole lot of time, but they seem to complicate my workout too much.

Anywho, if 1/3rd is an accurate benchmark, I'll need to be able to do 300 push ups in 10 minutes to be able to do 100 in one set. That's probably a long ways away since I can't quite do 100 in 10 minutes with multiple sets yet.

Chin ups are going surprisingly well. Maybe I can get up to a 15 max on those. I'll test weekly.

I think I'll settle for working up to 100 furey squats per set. I just don't like these much. I think being able to do squats for 3 minutes straight is probably as much as I could stand mentally before the boredom set in.

On to the calf lesson and my hamstring stretches...

[Viking Dan]

11/1

Atlas II Push Ups
88-8 sets of 11 in 13m54s :( Not happy with this. I'll keep with this til I can keep it under 10 minutes. I'm obviously being too aggressive with adding reps.

Chin Ups
35-7 sets of 5 in 10m17s. Went fine til the last rep of the last set. Missed it and had to take a couple breaths to finish, so I went over my 10 minute limit. Still improving pretty well on these. I may hit my goal of 15 chins in a row sooner than I thought.

Furey Squats
208-8 sets of 26 in 10m15s. I don't think I ever knew what out of breath was until now. I still can't shake the feeling that these will be knee-wreckers in the long term.

Off to do my hamstring stretches.

[Viking Dan]

11/2

Atlas II Push Ups
88-11 sets of 8 in 13m50s I deliberately gave myself 14 minutes to do this in. So I did shave yesterday's time by a bit. I think the best plan of attack is to stay with this until I can do all the sets without undue strain.

Chin Ups
36-9 sets of 4 in 11m. Last two reps in the last set just weren't happening. Had to take 4-5 breaths between each to finish.

Furey Squats
216-4 sets of 54-Had to do this in 2 rounds since my father came over and I had to stop. 1st round was done in 4m24. 2nd round was almost identical.

Hamstring stretch time. :(

Tomorrow's the last calf lesson and then I declare myself finished with the PTYP course. May try the M7 lessons next. Not sure.

[Viking Dan]

11/3

Atlas II Push Ups
90-10 sets of 9 in 15m39s OK. Seriously. This time I stick with this setup til I can do them in under 10m.

Chin Ups
36-9 sets of 4 in 14m57. Easy like Sunday morning. Will try 40 next time.

Furey Squats
230-10 sets of 23 in 14m54s. I still hate these, but the exercises I hate doing are usually the most productive.

Didn't get to the last calf lesson. Tomorrow.

[Viking Dan]

11/4

Did the last calf lesson this morning before work.

After work, I thought I was spent, but I slugged some coffee and did the whole DVR routine from PYTP for 2 sets each...except for the calf raise. Nice change of pace. Seems more balanced than just doing the Tiger Moves. I particularly like #9: the biceps/triceps contraction.

Tomorrow is back to Power Cals...

[Viking Dan]

11/5

I only slept 3-4 hours, so all told I'm not totally unhappy with this workout.

Atlas II Push Ups
90-9 sets of 10 in 15m44s Technically its the same duration as last time I did them. It took me abt 5 secs from starting my stopwatch to jumping into position on the chairs. So...at least I haven't gotten worse at them. It seems my triceps are crapping out moreso than my chest. Not sure what to do.

Chin Ups
40-10 sets of 4 in 14m56s. A little strenuous on the last two sets, but I still got a good feel. Mentally, it seems to help if I envision drawing my shoulders into my wrists. Seems to engage my back muscles a little more.

Furey Squats
250-5 sets of 50 in 15m31s.On the one hand, I've gone over the time on my last workout by half a minute(so it took 4% longer). On the other hand, my volume is 10% greater. Still ahead of the game. I stopped 15 minutes ago and I'm still sweating like a pig.

eBayed this contraption real cheap and tried the sample workout. Pretty nifty. At least it'll hold me over til JP's kit is available.

http://www.ecrater.com/27209/46bf5a03901ce_27209b.jpg
Mickey Mantle's Isometric Minute A Day Gym

[Viking Dan]

11/6

Did the Mickey Mantle routine again. Adjusting the rope length is a pain. Maybe I can jury rig something more effective.

Did the DVR Routine for 2 sets each.

[Viking Dan]

11/8

Was just too beat yesterday to do anything. Flu must have really done a number on me. I slept til 5 in the afternoon today. :o

Atlas II Push Ups
90-15sets of 6 in 14m45s Got it under 15. About time. Will re-test my max on Monday.

Chin Ups
45-9 sets of 5 in 15m40s. Last two sets turned into the chin up equivalent of "breathing squats." Not good. We'll see what my max is Monday. COME ON, 12!

Furey Squats
270-9 sets of 30 in 16m4s. I think I lost count on the last set and did 10 more just to be sure. Still not too shabby. P.S. I still hate these.

Did the Mickey Mantle again and gave the Commnder Set Isometrics a try, too.

[Viking Dan]

11/9

DVR Routine for 2 sets each.

Mickey Mantle routine.

[Viking Dan]

11/10

Didn't test maxes like I'd planned. Might do so Wednesday.

(Before work)

Atlas II Push Ups
96-16 sets of 6 in 14m58s Not too shabby. Last two sets were on the verge of hard, but I maintained speed throughout.

(After work)
Chin Ups
45-9 sets of 5 in 15m23s. Still over 15 on this, but a little better than last time(17 seconds less.)

Furey Squats
265-5 sets of 53 in 15m28s.

It seems I do better with more sets of lower reps on all these exercises. May try chins as 15x3 next time.

Mickey Mantle routine.

[Viking Dan]

11/11

Was in a weird mood, so I did the whole Dynaflex routine. Then I followed it by doing the Mickey Mantle routine, but I used my Jungle Gym Split since it was faster to adjust. Finished off with the Milo.

Tomorrow I will test my push up/chin/squat maxes. Not expecting huge improvements, but who knows?

[Viking Dan]

11/12

Atlas Level 2 Pushups
(done on lunch)
Max was 24 in 1m9s avg speed 2.875 secs/rep
9 @4:00
14 @7:00 3.21 secs/rep
10 @10:00 4.2 secs/rep
(done after work)
17 @0:00 2.52 secs/rep
12 @3:00 2.67 secs/rep
12 @ 6:00 2.58 secs/rep
10 @ 9:00 2.9 secs/rep
10 @ 12:00 2.5 secs/rep
12 @ 15:00 2.58 secs/rep
10 @ 18 2.8 secs/rep
12 @ 21 2.75 secs/rep
11 @ 24 2.81 secs/rep
10 @27 2.5 secs/rep
10 @ 30 2.7 secs/rep
10 @ 33 3.03 secs/rep
7 @ 36 3.14 secs/rep
200 total

Chin Ups
Max was 12 in 41 secs @ 00:00 3.42 secs/rep
7 in 30 secs @ 04:00 4.29 secs/rep
6 in 23 secs @ 08:00 3.83 secs/rep
6 in 24 secs @ 12:00 4. secs/rep
6 in 27 secs @ 16:00 4.5 secs/rep
5 in 20 secs @ 20:00 4. secs/rep
5 in 24 secs @ 24:00 4.8 secs/rep
5 in 23 secs @ 28:00 4.6 secs/rep
5 in 24 secs @ 32:00 4.8 secs/rep
5 in 25 secs @ 36:00 5. secs/rep
4 in 23 secs @ 40:00 5.75 secs/rep
4 in 23 secs @ 44:00 5.75 secs/rep
70 total

Furey Squats
Max was 80 in 160 secs @ 00:00 2. secs/rep
50 in 95 secs @ 04:00 1.9 secs/rep
40 in 76 secs @ 08:00 1.9 secs/rep
50 in 110 secs @ 12:00 2.2 secs/rep
40 in 71 secs @ 16:00 1.78 secs/rep
40 in 69 secs @ 20:00 1.73 secs/rep
40 in 74 secs @ 24:00 1.85 secs/rep
40 in 100 secs @ 28:00 2.5 secs/rep
20 in 42 secs @ 32:00 2.1 secs/rep
400 total

So chin ups max is up 1 from last test. Push ups are depressingly the same. Squats up 17 reps. Not totally hideous.

[Viking Dan]

11/16

Was very tired from the 13th to the 15th, so I didn't work out at all. :(

Gave the VRT workout a try for 2 sets each. Not to toot my own horn, but with the amount of overlap in some dvrs and the amount of tension I seem to put into it, I think 2 sets is actually too much. The ab raise was unusually hard.

[Viking Dan]

11/17

Did nothing again. Insomnia sucks.

11/18

Did 100 Atlas Push Ups in about 17 mins. Not sure what the rep scheme was. I forgot to save my log for that day.

11/19

Did a 24 rep max on lunch. Still 24. :( At least the layoffs didn't make me any weaker.

[Viking Dan]

11/20

Did VRT workout again for 1 set each. Much more bearable. The amount of arm work in it is high enough that I think 1 set each will suffice. Its more balanced in many ways than the tiger moves are. Only thing it lacks is direct neck work.

[Viking Dan]

11/21

Went back to a 10 minute limit and picked up where I left off. Decided to keep the set number constant and stagger the reps as neccessary.

Atlas II Push Ups
64-4 sets of 7, 6 sets of 6 in 10m. Again, at least I'm no weaker for the layoffs.

Chin Ups
29-9 sets of 3, 1 set of 2 in 9m56s.

Furey Squats
170-10 sets of 17 in 9m58s. I haven't mentioned that I hate these in awhile, so...

I HATE THESE!!! ;)

[Viking Dan]

11/22

VRT workout for 1 set each. I want to shuffle the order of exercises around I think. Doing arms first kind of violates the work muscles largest to smallest principle. If I were doing a pre-exhaust it would be okay.

A very nice workout otherwise. Starting to get into the groove of it. I like the deadlift a lot.

[Viking Dan]

11/23

Atlas II Push Ups
67-7 sets of 7, 3 sets of 6 in 9m59s. Its amazing how close to 10 on the nose I get. Viva la Excel!

Chin Ups
30-10 sets of 3 in 9m59s.

Furey Squats
178-9 sets of 18, 1 set of 17 in 9m58s.

[Viking Dan]

Did nothing yesterday. Not happy about it, but life intrudes on occasion.

I have the next week off from work, so I may up the volume to compensate. Perhaps do the Power Cals twice every other day.

11/26

Atlas II Push Ups
70-10 sets of 7 in 10m10s. The very last 2 reps had me rest pausing. Not too shabby. 5% more volume than last time and only 1.6% longer to achieve it.

Chin Ups
32-2 sets of 4, 8 sets of 3 in 10m5s.

Furey Squats
189-9 sets of 19, 1 set of 18in 9m59s. I hit an unbelievably good groove with these tonight. Not sure why, but I found them just on the border of challenging.

I'm trying to keep these sessions more grease the groove and less beat yourself into submission.

[Viking Dan]

11/27

Did the VRT Routine for one set each with the following substitutions:

Did a standing row instead of bent-over, and did a pullover instead of a behind the back pull in. Still VRT style, but less annoying to do, and in the case of the pullover, gave me a better feel of my lats working.

[Viking Dan]

11/28

Atlas II Push Ups
72-2 sets of 8, 8 sets of 7 in 10m. No breathers neccessary although the last 3 sets were a bit grueling.

Chin Ups
32-2 sets of 4, 8 sets of 3 in 10m4s. Intended to do 33 this time, but screwed up and redid my last chin up session +/- 1 second. Will do 34 next time to compensate. On the bright side, I averaged 2.9 secs/rep this time as opposed to 3.2, so if I can do the same workout faster, I improved on some level.

Furey Squats
198-9 sets of 20, 1 set of 19 in 10m4s.

I wonder how much longer I want to do these really. They're not in any way enjoyable and in the back of my mind I keep thinking they'll destroy my knees. Opinions?

[Viking Dan]

11/29

Tried to do pushups again for 75 in 10m as 5 sets of 8, 5 sets of 7. No go. Took 11m8s. I should probably stick to every other day. :(

Did the VRT workout again with the previous modifications to the row/lat stuff.

[Viking Dan]

11/30

Against my better judgement I did push ups again.

Atlas II Push Ups
75-5 sets of 8, 5 sets of 7 in 11m11s. Definitely taking tomorrow off from these before I regress any more.

Chin Ups
34-4 sets of 4, 6 sets of 3 in 10m18s. The 33rd happened in the 10 minutes. The 34th took some hyperventilating and pushed me over by 18s. Still one rep better than last time in the 10 minutes. Chin ups are such an upper body beater, I wont try to improve more than 1 rep a session...at least til I can do 40 or so in 10m.

Furey Squats
207-7 sets of 21, 3 sets of 20 in 10m4s. I'm finding a narrower stance improves my balance with these. Seems counter intuitive, but maybe I'm built funny.

[Viking Dan]

12/1

VRT Workout-1 set each. Same as last time, but did donkey calf raises instead of the regular calf exercise.

[Viking Dan]

12/2

Lesson learned: 1 day off is not enough time to recover from doing push ups 3 days in a row. I did even worse.

Atlas II Push Ups
75-5 sets of 8, 5 sets of 7 in 11m45s.

Chin Ups
34-4 sets of 4, 6 sets of 3 in 9m55s. Brought it in under the mark. Tried to squeeze off the 35th, but there was nothing left in the tank. Will try to do 36 on Thursday as 6 sets of 4 and 4 sets of 3. Wonder what my max is now. Think I'll test maxes on Saturday.

Furey Squats
215-5 sets of 25, 5 sets of 21 in 10m1s. Still sailing with these. If it takes me 2 secs to do a rep, I can't really go higher than 300 in 10m. Honestly I don't think that would be any fun.

I have an urge to throw hyperextensions in on Power Cal days. I'm sure the squats work the lower back a bit, but it seems like its not enough.

[Viking Dan]

12/4

Atlas II Push Ups
75-5 sets of 8, 5 sets of 7 in 11m15s. Still missing the mark, but missing it by 30 seconds less.

Chin Ups
36-6 sets of 4, 4 sets of 3 in 10m10s. The 35th happened within the 10m. The 36th was a heavy breather. So I did one rep better in 10 minutes than last time. Not too shabby. Really eager to see what my max is now.

Furey Squats
225-9 sets of 25 in 12m43s. Totally tanked on this one. I thought cutting from 10 to 9 sets wouldn't make much of a difference, but I totally fell apart on the last 2 and had to hyperventilate my way through. OTOH, 300 of these would take 10 minutes straight, so I guess that's the practical limit for a 10 minute session. Not too concerned about it since I despise these things.

I wonder if maybe the VRT is what's stalling my push up progress. It is awfully arm-heavy. Hm...

[JoeJustice]

I'm not a big fan of the Furey Squat either. I do about 100 a day in sets of 25, I could do more but I just don't like them. So don't feel alone :) Maybe some Atlas Squats or Squat Thrusts would do the job for you? I do those instead of large amounts of Furey Squats.

-Joe

[Viking Dan]

I dislike them because they're ballistic, I guess. At my height and weight, I can't envision ballistic moves being a good idea. Still, they have leaned out my legs nicely.

[Viking Dan]

12/5

VRT Workout-1 set each.

My numbers are really bothering me. I'm doing worse than I did on 11/1 in almost everything. I did put on 5 lbs. over the holidays, so maybe that's part of it. :(

Irritating.

[Hank_Z]

I'm not a big fan of the Furey Squat either. I do about 100 a day in sets of 25, I could do more but I just don't like them. So don't feel alone :) Maybe some Atlas Squats or Squat Thrusts would do the job for you? I do those instead of large amounts of Furey Squats.

-Joe

Hey Joe,

I'm curious. What don't you like about the Furey squats? Reason I'm curious is that those are the ones I enjoy the most.

I don't do them with extra tension. Just do them at a regular pace.

I tried the Atlas squats one time about 10 days ago. Just did a handful. My knee has been sore since then.

- Hank

[Viking Dan]

Tested maxes today.

Atlas Push Ups II - 25 in 1m4s. Then 5 more sets every 3 minutes for 11,12,10,10,10. 78 total. Only one over my previous best, but still an improvement.

Chin Ups-11 in 41s. Then 5 more sets every 3 minutes for 5,5,4,5,5. 35 total. Down 1 rep from last time. Confusing as these have been going well otherwise. Might have been an off day.

Furey Squats-85 in 2m35s. Then 5 more sets every 5 minutes for 30,40,40,36,30. 261 total.

Did 3 30 second iso hold push ups. Bottom for 30, rest 30, middle for 30, rest 30, top for 30.
Did 3 30 second iso hold chin ups. Middle for 30, rest 30, bottom for 30, rest 30, top for 30.

Arms are burning like mad.

[Viking Dan]

12/8

Atlas Push Ups II - 75-5 sets of 8, 5 sets of 7 in 10m56s. Almost able to do it in 10. So..close... :(

Chin Ups-37-7 sets of 4, 3 sets of 3 in 10m. Working my way up slowly to the 40 mark. So far, so good.

Furey Squats-Planned to do 5 sets of 23 and 5 sets of 22, but got dizzy half way through so I only got off 115 total in 5m04s.

Did 3 30 second iso hold push ups. Bottom for 30, rest 30, middle for 30, rest 30, top for 30.
Did 3 30 second iso hold chin ups. Middle for 30, rest 30, bottom for 30, rest 30, top for 30.
Did 3 30 second holds in a wall sit. Bottom for 30, rest 30, middle for 30, rest 30, top for 30.

[Viking Dan]

12/9

VRT for 1 set each as last time, but reverted back to bent over row instead of standing row.

[Viking Dan]

12/11

Atlas Push Ups II - 72-9 sets of 7, 1 sets of 9 in 9m56s. Decided to scale back my goal a few reps. The last two sets I started breaking them up into mini sets of 3s and 2s and actually outdid the 70 I was planning to pull off. I only care that I get x reps in 10 minutes. How I get there isn't too important. It seems to help to take a few breaths just before the killer rep of a set is coming.

Chin Ups-38-19 sets of 2 in 9m59s. Did 2 reps every 32 secs or so. Very annoying set, but the fatigue didn't build up as fast.

Furey Squats-Cut back to 5 sets of 30 in 9m56s. I really am losing the urge to push my numbers much higher on a mostly aerobic exercise.

Did 3 30 second iso hold push ups. Bottom for 30, rest 30, middle for 30, rest 30, top for 30.
Did 3 30 second iso hold chin ups. Middle for 30, rest 30, bottom for 30, rest 30, top for 30.
Did 3 30 second holds in a sissy squat(on my sissy bench.) Bottom for 30, rest 30, middle for 30, rest 30, top for 30.

Wasn't going to work out at all tonight, but I was very riled up because my elderly mother got mugged last night. SOB knocked her down and fractured her hip.

[Viking Dan]

12/13

Atlas II Push Ups

75 as a descending ladder from 12 to 3 reps in 11m45s. :(
Rested an hour
Tried it again as 15 x 5 reps. Made it 70 the 8th set and tanked at the 2nd rep for 37 total in 5m.

Chin Ups

39 as 13 x 3 in 10m10s.
Rested half an hour.
Ladders 1 to 3 reps. 11 rounds. Finished on a 2 set in 5m01. 21 reps.

Sissy Squats (on my Sissy Squat bench)
1 set every 2 mins for 8m42s. 10-10-8-7-6. 43 reps.

[Viking Dan]

12/14

VRT for 1 set each as last time. Couldn't get a good contraction in my legs. Probably due to the sissy squats.

[Viking Dan]

12/15

Atlas II Pushups
25 sets of 3 in 11m38s

Chin Ups
20 sets of 2 in 11m

Furey Squats
5 sets of 30 in 9m56s

[Viking Dan]

12/17

Atlas II Pushups
15 sets of 5 in 11m

Chin Ups
10 sets of 4 in 9m57

Furey Squats
5 sets of 30 in 8m9s

[Viking Dan]

12/18

VRT for 1 set each as last time.

Strange as it seems, I really suspect the VRT is too much on top of the Power Cals. Maybe I should take every 3rd day off. Dunno.

[Viking Dan]

12/19

*Ate much crap at the company christmas party...gained 6 lbs.! :O*
Even with all that blubber, my times weren't any worse. Technically if I kept the same times but was heavier I'm stronger, right?

Atlas II Pushups
15 sets of 5 in 10m54s

Chin Ups
10 sets of 4 in 10m55

Sissy Squats
5 sets of 10 in 9m45s

[Viking Dan]

12/22

Atlas II Pushups
15 sets of 5 in 10m25s

Chin Ups
10 sets of 4 in 10m30

Furey Squats
5 sets of 30 in 7m12s

[Viking Dan]

12/23

VRT for 1 set each as last time.

[Viking Dan]

12/24

Atlas II Pushups
15 sets of 5 in 10m54s

Chin Ups
10 sets of 4 in 10m54s

Furey Squats
5 sets of 30 in 8m52s

I am so spinning my wheels with this. Maybe I'd be better off doing VRT after the power cals and just take every other day totally off.

[Viking Dan]

12/25

After this I'm taking the weekend off!

Atlas II Push Ups

150 total-16 sets-1 set every 4 minutes

16, 11, 10, 12, 12, 11, 10, 10, 10, 9, 8, 6, 7, 8, 6, 5

Chin Ups

80 total-16 sets-1 set every 4 minutes in between the push up sets

9, 7, 7, 6, 6, 5, 5, 5, 5, 4, 3, 4, 4, 4, 3, 3

Whole thing took me 1h2m17s

[Viking Dan]

12/29

After much grief with this, I finally did my 75 Atlas II's in under 10m.

Atlas II Push Ups
75-15 x 5 in 9m53s. After the 10th set when I noticed I was slowing down a bit, I broke it up into sets of 3 and 2 with breathers in between. I allowed myself 40 secs/set, so this just let me complete it in time.

Doing double what I normally do on Friday probably helped, too. Plus I took the whole weekend off.

Now to work on 100 in 10. Zoinks!

Chin Ups
40-10 x 4 in 9m50s. Again, I started breaking them into half sets of 2s when I noticed myself slowing down.

Furey Squats
150-30 x 5 in 6m25. Not interested in doing more than this, just doing this many faster.

[Viking Dan]

12/30

Did all the Power Flexes from IPR. Forgot how much some of these hurt. My triceps were sore 2 days later.

[Viking Dan]

1/1/09

Decided to do the power cals every 4 days instead of every 3. Seems to be a good plan. I'm making progress again.

Atlas II Push Ups
75-15 x 5 in 9m17s. As soon as the sets got hard I started doing mini sets of 3 then a breather then 2. Towards the end it was 2-2-1. But I brought it in almost 30 secs faster than last time.

Chin Ups
40-10 x 4 in 9m23s. Likewise 30 secs quicker. Fatigue was not bad at all til the last 2 sets. Feeling strong.

Sissy Squats
50-10 x 5 in 6m25. Could there evey be a better thigh exercise than this? I still want to try that one from M7 where you do them on your knees.

[Viking Dan]

1/2/09

Did all the CICs from IPR uo to the Leg Curl. Will finish the routine in the morning.

[Viking Dan]

1/3/09

Finished the CICs.

[Viking Dan]

1/4/09

Atlas II Push Ups
75-15 sets of 5-I tried to do these in 8.5 minutes and totally borked. Fatigue built up too fast. Next time I'll try 80 in 10m as a 16x5.

But when life give you lemons, make lemonade.

So I rested 20 minutes and did 58 in 9m52.

Rested another 20 and did 59 in 10.

I don't have my reps and sets for these 2 because my spreadsheet crashed, but I did a total of 192 today.

Chin Ups
45-15 sets of 3 in 9m57s. Another PR. When I can do 50 in 10m, I'll test maxes again.

Furey Squats
10 sets of 20 in 10m1s. Why do I still do these? I guess I just like having my heart beating in my mouth.

[Viking Dan]

1/5

Got a doorknob exerciser dirt cheap and toyed with some pulley assisted DSRs.

Bicep Curl 1x12
Tricep extension 1x12
MIlitary Press 1x12
Lateral Raise 1x12/side
Chest Press 1x12
Row 1x12

Rest of the workout was the non upper-body stuff from VRT.

[Viking Dan]

1/7/09

Atlas II Push Ups
81-20 sets of 4-I managed 5 reps on the last set actually-10m on the nose. Woo hoo!

Chin Ups
48-16 sets of 3 in 13m30s. Lost my groove in here somewhere and went way over on time. :(

Sissy Squats
60-6 sets of 10 i 9m20s

Chin Ups
30-1 set every 2 minutes for 9-5-5-4-4 and snuck in a set of 3 at the 9m30s mark-total time 9m44s.

Interestingly, I did as many total chin ups as push ups today. Probably good to prevent imbalances, although half seems more appropriate since chin ups move such a higher % of your body weight.

[Viking Dan]

1/10

Was going to work out yesterday, but felt miserable, so I overcompensated today.

Shoveled snow for 20 minutes (Hey! Its a workout! ;))

Start Exercise Reps Finish Rep Speed
0:00:00 Atlas II Push 19 0:00:57 03.00
0:02:30 Chin Ups 12 0:03:11 03.42
0:05:00 Furey Squats 47 0:06:52 02.38

0:07:45 Atlas II Push 14 0:08:25 02.86
0:10:00 Chin Ups 9 0:10:29 03.22
0:12:30 Furey Squats 26 0:13:24 02.08

0:15:00 Atlas II Push 10 0:15:28 02.80
0:17:30 Chin Ups 7 0:17:55 03.57
0:20:00 Furey Squats 25 0:20:51 02.04

0:22:30 Atlas II Push 11 0:23:04 03.09
0:25:00 Chin Ups 7 0:25:24 03.43
0:27:30 Furey Squats 32 0:28:31 01.91

0:30:00 Atlas II Push 12 0:30:39 03.25
0:32:30 Chin Ups 6 0:32:52 03.67
0:35:00 Furey Squats 24 0:35:41 01.71

0:37:30 Atlas II Push 12 0:38:08 03.17
0:40:00 Chin Ups 6 0:40:22 03.67
0:42:30 Furey Squats 30 0:43:22 01.73

0:45:00 Atlas II Push 10 0:45:30 03.00
0:47:30 Chin Ups 5 0:47:54 04.80
0:50:00 Furey Squats 25 0:50:42 01.68

0:52:30 Atlas II Push 12 0:53:04 02.83
0:55:00 Chin Ups 5 0:55:19 03.80
0:57:30 Furey Squats 22 0:58:21 02.32


100 Push Ups, 57 Chins, 230 Squats

Rested an hour and did the iso power flexes.

That's enough for one day, methinks.

[Viking Dan]

1/16


Supersets
Furey Pushup->
1/2 Arm Bend Furey->
Panther Pushup 21/3/2 13/3/2 12/4/2 12/3/2 11/1/0 10/1 10/1 8/1 Total: 94/27/8
Chin Ups->
Prone Row->
Standing Row 11/5/8 4/5/8 4/4/6 4/3/6 4/5/5 3/5/4 4/4/4 Total: 34/31/41
Deep Knee Bends->
Alternating Lunges->
Wall Sit 25/10/1m 20/10/1m 20/10/1m 20/10/1m Total: 85/40/4m

Considering I haven't done Furey Pushups in months, knocking off 21 is decent, IMHO. The leg workout *really* burned.

[Viking Dan]

1/17

DVR routine from PYTP. 1 set each of 10 reps.

[Viking Dan]

1/19

Atlas II Push Ups
88 in 14m41s as 22 x 4-Not pleased with this at all. Perhaps this density training stuff has its limits. If not, then I am either not resting enough...or resting too much. Hm...

Chin Ups
51 in 13m31s as 17 x 3-Slow on these, too. Work has been kicking my @$$ lately. Maybe its a fluke.

No squats tonight. Just didn't have it in me.

[Viking Dan]

1/21

Normally I wont do the same exercises two days in a row, but yesterday's crap performance had me depressed, so I figured I'd do it again and it just takes as long as it takes.

Atlas II Push Ups
88 in 7 sets-1 set every 5 minutes-13 10 14 12 14 12 13

Chin Ups
51 in 7 sets-1 set every 5 minutes-in between push ups-10 8 7 8 6 6 6

Whole thing took 32m51s

Rested about half an hour. Then...

Atlas Deep Knee Bends
100 in 5 sets-1 set every 5 minutes-30 25 20 16 19-My knees pop like this, but no pain. Unlike Furey Squats these make me feel the burn in my legs instead of my lungs. I kind of like these.

Hyperextensions
70 in 5 sets-1 set every 5 minutes-in between deep knee bends-17 15 15 12 11-My hamstrings must be short. I actually need to kick in with my abs to get myself into an upside down L doing these. I should go back to doing my hamstring stretches.

This round took 23m18s.

I like mixing things up every once in awhile, but my fear is if I never do the same workout often enough, I'll never get particularly good at any of them.

I am particularly loathe to swap out chin ups. I'm so proud to be able to do them at all.

[Viking Dan]

1/21

DVR routine from PYTP. 1 set of 30 reps each. I tried to make these drop sets, but the way your ability to generate tension drops off through a set anyway it seemed pointless to try and consciously reduce tension.

[Viking Dan]

1/22

Dips
John's post got me wanting to do these again, so I them for 1/2 hour alternated with pull ups (which I'd never tried much before.)
60 in 7 sets-12 8 8 8 7 9 8

Pull Ups
33 in 7 sets-6 5 4 4 5 5 4
These are kind of awkward for me, but I think I'll throw them in now and again for forearm work, if nothing else. Didn't feel them in my back as much as with chin ups.

(1/2 hour rest)

Hinges
Alternated with Atlas Full Range Sit Ups.
These are really hard on my knees and I didn't really feel them in my quads much.
70 in 6 sets-20 10 10 10 10 10

Atlas Full Range Sit Ups
92 in 6 sets-17 15 15 12 11 14

[Viking Dan]

1/23

Superset

Decline Push Ups
112 in 10 sets-13 12 11 12 11 9 12 11 9 12 10 12 10

Inverted Rows
120 in 10 sets-16 12 11 12 12 11 12 13 11 10

Whole thing took 48m14s. Rows happened in between Push Ups.

[Viking Dan]

1/25

DSR Smorgasbord

Every DSR in PYTP. More specifically:

Chest
CH-1 1x10
CH-5 1x10/side
CH-6 1x10
CH-7 1x10
CH-8 1x10
CH-9 1x10
CH-11
Neck
NE-1 1x10
NE-2 1x10
NE-3 1x10/side
NE-4 1x10/side
Shoulders
SH-4 1x10/side
SH-5 1x10/side
SH-6 1x10/side
SH-7 1x10/side
SH-8 1x10/side
SH-9 1x10/side
Back
BA-1 1x10/side
BA-2 1x10/side
Biceps
BI-1 1x10/side
BI-2 1x10/side
BI-3 1x10/side
BI-4 1x10/side
BI-5 1x10/side
BI-6 1x10/side
BI-7 1x10/side
Triceps
TR-1 1x10/side
TR-3 1x10/side
TR-5 1x10/side
TR-7 1x10/side
TR-9 1x10/side
Forearms
FO-1 1x10/side
FO-2 1x10/side
FO-3 1x10/side
FO-4 1x10/side
Thighs
TH-3 1x10/side
TH-5 1x10/side
TH-7 1x10/side

[Viking Dan]

1/26

Atlas II Push Ups(on lunch) 5 x 10 in 5m56s
Atlas II Push Ups(after work) 5 x 10 in 5m56s (100 total for the day)
Chin Ups 8x5 in 9m42s
Atlas Squats 5x20 in 9m16s
Hyperextensions 10 sets in 9m47s-10 10 5 5 6 7 5 6 6 10
Atlas Sit Ups 5 sets in 9m42s-15 10 10 10 15

[Viking Dan]

1/27

Atlas II Push Ups(before work) 5 x 10 in 5m30s
Atlas II Push Ups(on lunch) 5 x 10 in 5m50s (100 total for the day)
Chin Ups 8x5 in 9m7s
Atlas Squats 5x20 in 8m02s
Hyperextensions 10x7 in 8m
Atlas Sit Ups 5 x 12 in 7m42s

I'm going to try to do this every day til my times stop improving, then take a day off as needed.

I'd really like to work up to 50 consecutive push ups and 20 consecutive chins.

[Viking Dan]

1/28

Atlas II Push Ups(morning) 5 x 10 in 5m12s
Atlas II Push Ups(lunch) 5 x 10 in 5m21s
Chin Ups 8x5 in 8m59s
Atlas Squats 4x25 in 6m21s
Hyperextensions 7 x 10 in 6m36s
Atlas Sit Ups 5 x 12 in 6m04s

[Viking Dan]

1/30

Atlas II Push Ups(morning) 5 x 10 in 5m12s
Atlas II Push Ups(lunch) 5 x 10 in 5m25s
Chin Ups 6x6 + 1x4 in 9m
Atlas Squats 4x25 in 5m38s
Hyperextensions 10 x7 in 6m16s
Atlas Sit Ups 5 x 12 in 4m46s

[Viking Dan]

1/30

Atlas II Push Ups(morning) 5 x 10 in 5m30s
Chin Ups(morning) 4x6 in 4m9s
Atlas II Push Ups(lunch) 5 x 10 in 6m53s
Chin Ups(lunch) 4x6 in 4m51s
Dips 5 sets in 8m28s-10 10 6 7 7
Atlas Squats 3x10 in 4m
DVR Leg Extensions 3x10 in 4m8s
DVR Calf Raises 3x10 in 4m13s
DVR Good Mornings 3x10 in 3m50s *OUCH!*
Bullworker Seated Crunches 5x10 in 3m56s

[Viking Dan]

Atlas II Push Ups(morning) 5 x 10 in 5m57s
Chin Ups(lunch) 4x6 in 4m6s
Atlas II Push Ups(after work) 20 reps+10 negatives - 10 reps+5 negatives - 7 reps+3 negatives in 9m17s
Chin Ups(lunch) 4x7 (7 7 7 3-2-1-1) in 4m41s

DVR Routine
Neck Roll 3 x 10 reps CW 3 x 10 reps CCW
Atlas Biceps Flex and Press 2 x 10 reps
High Reach 2 x 10 reps/side
One Arm Chin 2 x 10 reps/side
Full Range Pectoral Contraction 2 x 10 reps
Deltoid Shoulder Roll 2 x 10 reps
Wrist Twist Triceps Contraction 2 x 10 reps
Deltoid Raise 2 x 10 reps
Biceps/Triceps Contraction 2 x 10 reps

[Viking Dan]

2/3

Atlas Squats 5 sets-30 30 20 20 in 4m56s 100
DVR Squats 3x10 30
DVR Leg Extensions 3x10 30
DVR Calf Raises 3x10 30
DVR Good Mornings 3x10 30
Bullworker Seated Crunches 5x20 in 4m33s 100

[Viking Dan]

2/5


Atlas II Push Ups(morning) 5 x 10 in 5m20s 50
Chin Ups(morning) 7 7 7 8 in 4m51s 29
Atlas II Push Ups(lunch) 9 9 9 9 13 in 4m55s 49
Chin Ups(after work) 7 7 7 8 in 4m57s 29
Dips 8 8 8 8 13 in 10m 45


I swear I can't figure my body out at all. Morning set of push ups was 10s better than last time. So for the second set of the day, I decided to try doing 45 instead. On the last set I did 5 4 2 2. So I got 49 in less time than it took me to do 50 this morning. There's some aspect of fatigue management I need to wrap my head around.

Chin ups continue to improve. I may test my max over the weekend. I'm hoping I can swing 15 this time around.

I was going to do DVRs but after the dips I decided my arms were fried.

[Viking Dan]

2/6

Atlas Squats-30 30 20 20-100 in 4m39s
DVR Squats-3x10
DVR Leg Extensions-3x10
DVR Calf Raise-3x10
DVR Good Mornings-3x10
Bullworker Seated Crunches-5x20 in 4m40s

[Viking Dan]

2/8

(Before Breakfast)
Atlas II Push Ups-53-9 9 9 9 17 in 5m
Chin Ups=32=7 7 7 11 in 5m

(After work)
Atlas II Push Ups-52-10 10 10 10 12 in 4m58sm
Chin Ups-32-7 7 7 11 in 5m54s
Dips-49-9 9 9 9 13 in 10m

[Viking Dan]

2/9

Atlas Squats-107-33 33 41 in 4m59s
DVR Squats-3x10
DSR Leg Extensions-3x10/side
DVR Calf Raises-3x20
VRT Deadlifts-3x10
Ab Wheel-3x10 in 4m38s

[Viking Dan]

2/11

(before work)
Atlas II Push Ups
10 10 10 10 13-53 in 5m1s

Chin Ups
8 8 (4 3 1) (3 2 1 1 1)-32 in 5m

(on lunch)
Chin Ups
7 7 7 (7 2 1 1)-32 in 4m28s

(after work)
Atlas II Push Ups
9 9 9 9 (9 4 3)-52 in 5m

Dips
9 9 9 (7 2) (5 2 2 1 1 1 1)-49 in 10m2s

[Viking Dan]

2/12

(on lunch)
Atlas Squats
33 33 47-113 in 5m

(after work)
Atlas Squats
50 (30 10 10 10)-110 in 5m

DSR Leg Curls
3x10/side

Calf Raises
50 50 55-155 in 5m

Hyperextensions
6x8-48 in 4m53s

Hanging Leg Raise
15 15 (15 5 5)-55 in 4m53s

[Viking Dan]

2/14

Tested maxes today

Atlas II Push Ups
25 in 1m4s. Depressingly the same as before.

Chin Ups
13.5 in 43s (I just couldn't finish the 14th, but I REALLY tried) Still, its a rep higher than last time I tested myself.

Went to the mall, then came back to overdo things a bit.

Atlas II Push Ups

0:00:00 20
0:01:30 10
0:03:00 10
0:04:30 10
0:06:00 8
0:07:30 8
0:09:00 9
0:10:30 8
0:12:00 8
0:13:30 8
0:15:00 8
0:16:30 7
0:18:00 8
0:19:30 7
0:21:00 7
0:22:30 7
0:24:00 8
0:25:30 8
0:27:00 8
0:28:30 8

175 for the session. 200 total for the day.

Waited an hour, then...

Chin Ups

0:00:00 10
0:01:30 6
0:03:00 5
0:04:30 4
0:06:00 4
0:07:30 4
0:09:00 4
0:11:10 6
0:13:00 5
0:15:00 5
0:17:00 4
0:19:30 5
0:22:00 5
0:24:30 5
0:27:00 5
0:30:00 4
0:33:00 3
0:36:00 3

87 for the session. 100 total for the day.

[Viking Dan]

Experiment Workout BW 200.0 2/15/2009

Atlas Squats 50 (27 9 10 10 10) in 5m14s 116
DSR Leg Curls 3x10/side 30
Calf Raises 50 60 27 in 5m 137
Hyperextensions 10 10 10 10 (5 5 5) in 4m35s 55
Atlas Full Range Situps 40 (15 10 10 5) in 5m1s 80

Experiment Workout BW 203 2/17/2009

Atlas II Push Ups
(morning) 10 10 10 10 (6 3 3 2) in 5m3s 54
Chin Ups(lunch) 8 8 (6 2) (3 2 1 1 1 1) in 5m3s 33
Atlas Squats 60 (25 10 10 10 8) in 5m1s 123
Ab Wheel 11 11 (8 3 3) in 4m46s 87
Hyperextensions 13 13 13 (13 6) in 4m44s 58

Experiment Workout BW 201.4 2/18/2009

Atlas II Push Ups
(morning) 10 10 10 10 (7 3 3) in 4m57s 53
Chin Ups
(lunch) 8 8 (6 1 1) (2 1 1 1 1 1 1 1) in 5m53s 33
Atlas Squats 60 (25 10 10 10 10) in 5m7s 125
Ab Wheel 20 (10 5 3 2) in 4m58s 40
Hyperextensions 14 14 14 (7 7 7 3) in 4m54s 68

[Viking Dan]

2/20

Atlas II Push Ups(morning) 10 10 10 10 (8 3 2 2) in 5m6s 55
Chin Ups(morning) 8 8 (7 1) (2 2 1 1 1 1) in 5m38s 32
Furey Squats 50 30 30 in 4m47s 110
Atlas Full Range Situps 50 (10 10 10 10) in 5m6s 90
Hyperextensions 13 13 13 (13 6) in 4m44s 58
Horse Flex I 5/leg
Horse Flex II 10
Horse Flex III 5
Horse Flex IV 5
Mule Flex I 5

Felt like something different so I did the level I back workout from the Powerflex DVD. Some of these are hard to do without having an ornate wood block lying around.

Chin Ups have regressed somewhat. Push Ups are improving marginally. I still haven't found the right frequency, I guess. That or my diet is crap...or both.

[Viking Dan]

Much as I love to bore everyone to tears with my set and rep schemes, I was kind of free-wheeling this weekend.

2/21

200 Atlas II Push Ups
120 Chin Ups

These were done in 20 minute chunks throughout the day. 30 of the chin ups I actually did at the mall off a ledge beneath some stairs on the way in and out, and also on a dip stand at Modells. ;)

2/22

200 Atlas II Push Ups
80 Chin Ups

Done in a 20 minute chunk in the morning and a 40 minute chunk in the evening.

I should also mention I did these while on a Warrior Diet/Fast-5 type IF pattern. Oddly, being fasted doesn't really affect my performance negatively at all.

My meal of the day was at the end of both workouts.

I don't plan to do anything with my arms more strenuous than typing til at least Wednesday. If this doesn't put some size on my arms, I guess I'll have to start pushing buses(with the parking brake on) or something.

[Viking Dan]

2/24/2009
Sissy Squats (on lunch) 10 10 10 in 4m6s 30
(after work)
Bodyweight Alternating Calf Raises 30/30 25/25 20/20 75/75
DVR Squats 3x10 30
DVR Leg Extensions 3x10 30
DVR Good Mornings 3x10 30
Twisting Floor Crunches 20/side 20/side 10/side 10/side 120

2/25/2009
(after work)
Atlas II Push ups w/Power Push Up (1 band-"20") 10 10
Atlas II Push ups w/Power Push Up (2 band-"40") 10 10
Atlas II Push ups w/Power Push Up (3 band-"60") 6 5 5 6 4 5 31
Atlas II Push Ups (Bodyweight) 10 10 10 10 10 50
Chin Ups 8
(7 1)
(2 2 1 1)
(1 1 1 1 1)
(3 1 1 1 1) in 8m48s 38
(rest 10 minutes)
Chin Ups 5 5 5 (3 1 1 1 1) in 5m19s 22

Played around with my Power Push Up today. I think I need to focus more on making push ups harder than doing bazillion of them. The only thing I dislike about the PPU is that it doesn't stay in place easily. They should have added some shoulder straps to it. Also the handles are pretty fat which makes holding onto the chairs tricky.

Up to 2 cables was cake, 3 was a bear.

I'm interested in trying 1 arm pushups, but I don't have the strength it seems. I may try them off a chair or the couch arm and keep lowering the incline.

[Viking Dan]

2/27

1 leg squats w/ my Jungle Gym 5x10/leg
DVR Leg Extensions 3x10
Jungle Gym Hamstring Curls 40 30 20 10
Alternating 1 leg calf raises 25/25 25/25 20/20 15/15 10/10 10/10
DVR Squats(1 directional) 3x10
DSR Deadlift(isometric) Seated 10 secs Standing(McFadden style) 10 secs
Hip & Buttock Powerflex 10s
Gironda Frog Situps 5x20

[Viking Dan]

2/28

Atlas II Pushups w/ Power Pushup
1 band "20" 1x10
2 bands "40" 1x10
3 bands "60" 9x6
No bands 10 9 9
102 total

Chin Ups
5 5 6 7 6 6 5 5 5 4 6
60 total

Isometric Pushup
Bottom 1m
Middle 1m
Top 1m

Isometric Chin Up
Bottom 1m
Middle 30s
Top 30s

The mid range is brutal in the iso chin up. Not sure if I should do it first.

[Viking Dan]

4/8

100 Atlas II Push Ups as 10x10 in 25 minutes. Started with every 2 minutes than added an extra 30 secs rest when I started slowing down

Isometric Power Belt
Military Press 6 sec x 3 positions
Behind Neck Press 6 sec x 3 positions
Supine Press 6 sec x 2 positions
Arm Depressor 6 sec x 3 positions
Forward Extended Arm Elevator 6 sec x 2 positions
Sideward Extended Arm Elevator 6 sec x 2 positions
Supine Extended Arm Elevator 6 sec x 2 positions
Chest Push 6 sec x 2 positions

[Viking Dan]

4/9

50 Chin Ups as 10x5 in 18m45s 1 set every 2 mins or so. When I started to slow down, I added 30 secs extra rest.

Isometric Power Belt
Front Curl 6 sec x 3 positions
Reverse Curl 6 sec x 3 positions
Standing Pull Up 6 sec x 3 positions
Wrist and Forearm Exercise 6 sec x 2 positions
Front Shoulder Shrug 6 sec x 1 position
Back Shoulder Shrug 6 sec x 1 position
Forward Extended Arm Depressor(Lat Pulldown) 6 sec x 3 positions
Sideward Extended Arm Depressor(Side Pulldown) 6 sec x 3 positions
Chest Pull 6 sec x 2 positions

[Viking Dan]

4/11

Circuit of Atlas Squats, Hyperextensions and Atlas Sit Ups (100 each in 10 rounds---1 round every 2.5 mins(

Isometric Power Belt
Suitcase Lift 6 sec x 2 positions
Dead Lift 6 sec x 2 positions
Squat 6 sec x 2 positions
Sitting Leg Extensor 6 sec x 1 position
Prone Leg Extensor 6 sec x 1 position
Supine Hip Flexor 6 sec x 2 positions
Sitting Leg Abductor 6 sec x 3 positions
Sitting Leg Adductor 6 sec x 2 positions
Side Leg Flexor 6 sec x 2 positions
Side Leg Extensor 6 sec x 4 positions
Sitting Leg Raiser 6 sec x 2 positions
Rise on Toes 6 sec x 1 position
Sitting Plantar Flexor 6 sec x 1 position
Sitting Dorsal Flexor 6 sec x 1 position
Sitting Foot Adductor 6 sec x 1 position
Sitting Foot Abductor 6 sec x 1 position
Forward Push (Neck) 6 sec x 1 position
Backward Push (Neck) 6 sec x 1 position
sideward Push (Neck) 6 sec x 2 positions
Head Turn (Neck) 6 sec x 2 positions

The exercises that require draping the belt over my neck REALLY hurt. Ditto the ones that go round my hips. I may need a towel.

[Viking Dan]

4/13

A Furey Push Up drop set:

Fureys to failure->1/2 arm bend Fureys to failure->Panther Stretch Push Ups to failure every 5 minutes
20/5/5
7/2/3
9/3/3
8/3/1
7/2/2
8/2/2
10/0/0 (collapse)

102 total push ups.

Isometric Power Belt
Military Press 6 sec x 3 positions
Behind Neck Press 6 sec x 3 positions
Supine Press 6 sec x 2 positions
Arm Depressor 6 sec x 3 positions
Forward Extended Arm Elevator 6 sec x 2 positions
Sideward Extended Arm Elevator 6 sec x 2 positions
Supine Extended Arm Elevator 6 sec x 2 positions
Chest Push 6 sec x 2 positions

[Viking Dan]

4/14
Superset Chin Ups(no rest)inverted row(no rest)standing row 1 round every 5 minutes for 30 minutes
11/8/6
5/6/6
5/6/5
4/7/5
4/7/5
4/6/4
4/7/6

Totals 37/47/37

Isometric Power Belt
Front Curl 6 sec x 3 positions
Reverse Curl 6 sec x 3 positions
Standing Pull Up 6 sec x 3 positions
Wrist and Forearm Exercise 6 sec x 2 positions
Front Shoulder Shrug 6 sec x 1 position
Back Shoulder Shrug 6 sec x 1 position
Forward Extended Arm Depressor(Lat Pulldown) 6 sec x 3 positions
Sideward Extended Arm Depressor(Side Pulldown) 6 sec x 3 positions
Chest Pull 6 sec x 2 positions

[Viking Dan]

Work's been kicking my @$$, so I haven't kept my log up to date here.

5/15

(On lunch)

41 chin ups in 9 m47s-Done as 9 sets of 4 and 1 set of 5. After the 6th set I was rest pausing my way through them, but I still made it.

(after work)

44 dips in 10m-done in ladders from 1 to 4 reps-1 rung every 35s.
41 more chin ups in 11m49s-did a ladder from 1 to 5-1 rung every 35s-which was too aggressive, the rest of the workout was rungs of 1s and 2s

walked for half an hour

18 more chin ups in 4m49s-ladders from 1 to 3-this worked well but sets of 4 gave higher volume in the same time-although its more taxing

5/16

44 dips in 10m9s-1 ladder to 6, then ladders to 3-one rung every 35s
30 chin ups in 10m34s-did a ladder to 4, then a ladder to 3, then mostly singles til I hit 30
20 dips in 4m45s-1 ladder to 4, 1 ladder to 3, then 3 reps, 1

VRT Biceps Curl 2x8
VRT Triceps Press 2x8
VRT Military Press 2x8
VRT Crucifix Lift 2x8
VRT Bench Press 2x8
VRT Chest Pull In 2x8
VRT Bent Over Row 2x8

It blows my mind that it takes me 2 days to 130 chin ups and John probably does that many in 1 session.

I'm pleased that my chin up and dip numbers are comparable. I think when I can bang 60 chin ups in 10m, I'll probably be able to do 20 consecutively which is my goal.

I've laid off the Atlas II push ups for a bit as they just don't seem shoulder friendly(maybe I need to play with the hand placement.) So my upper body work for the moment has been pretty much hindu push ups, chin ups, dips and VRT or Iso belt moves.

[Viking Dan]

5/17

Circuit of HyperExtensions, Atlas Sit Ups and Atlas Squats for 100, 105 and 114 reps respectively. Took abt 1/2 an hour.

30 chin ups in 7m21s as ladders from 1 to 3 reps

Tried some pike push ups. Got 20 off in 6m38s. My form was mostly terrible. Kept eating carpet. My shoulder strength just isn't there. I think this is why I started plateuing on Atlas II push ups also.

5/18

This was a rest day...so I only did 45 chin ups. 21 on lunch in 5m6s. 24 after work in 5m42s. Both as ladders from 1 to 3 reps.

5/19

Circuit of HyperExtensions, Atlas Sit Ups and Atlas Squats for 100, 113 and 122 reps respectively. Took abt 25 minutes.

[Viking Dan]

5/20

(on lunch)
Chin ups-43 in 11m6-1 ladder of 1 to 4, the rest from 1 to 3

(after work)
Chin ups-27 in 6m40-ladders from 1 to 3
Dips-30 in 6m42s-ladders from 1 to 4

(evening)
Chin ups-15 in 3m50-ladders from 1 to 3
Dips-31 in 6m41-1 ladder to 5, 1 ladder to 4, 1 ladder to 3
Chin ups-15 in 3m57-ladders from 1 to 3

[Viking Dan]

5/21

63 chin ups done as ladders of 1 to 3 throughout the day
59 dips as ladders from 1 to 4 throughout the day

5/22

Nothing at all. My tendons and shoulders were pretty raw from all the chinning and dipping.

5/23
60 Dips
51 Chin Ups

done throughout the day

5/24

My front delts are still sore as hell, but I realized my dip form was bad. I found that by tucking my chin to my chest and leaning into the dip, my shoulders don't hurt at all. Now I can dip like a madman and wear out some new part of my anatomy (hopefully my chest and triceps.)

So far today:

26 Dips
26 Chin Ups

done back and forth as ladders from 1 to 4, ending on a 3

Not to bore people with details, but I totalled 100 chin ups and 100 dips at the end of the day.

Somewhere in there I did some bicep curls with my Jungle Gym (basically I lock my elbows and curl myself towards the door.) Did a similar thing for triceps, but facing the other way.

[Viking Dan]

I am getting really bad at putting my log up here, but rest assured I still work out daily.

Those 100/day dips and chins were too much and I hurt something in my shoulders. No pain with normal movement but dips and push ups are a no go, so I've been doing tricep pushups, chin ups, Pectorl Contractions and the Prayer Press til it feels better. I'm also doing Frog Flex Squats, Bridges and isometric sitbacks.

I tested my maxes on chins and dips on the 27th. Chins were only 9 which is 4 less than my previous best. To be fair, I let myself put on 10 lbs. in a bulking experiment gone hideously wrong.

Before my 100/day GTG-ish approach busted me up, my approach had been to cram as many reps into 10 minutes as possible. In 10 minutes, I'd usually bang off 40 or so chin ups in sets of 4 or so.

After reading Morehouse's Total Performance, I decided to try a different tact. My goal max for chin ups is 20. So...I decided to do 40/day. But I broke it into 2 sessions of 20 each and just tried to do them with less breaks between sets until eventually(I hope) becomes a consecutive set of 20.

5/28

5 sets of 4 in 4m11s
5 sets of 4 in 3m56s


5/29

5 sets of 4 in 3m48s
5 sets of 4 in 3m44s


5/30

5, 3 sets of 4, 3 in 3m44s
2 sets of 5, 2 sets of 4, 2 in 3m38s


5/31

3 sets of 5, 4, 1 in 3m32s
4 sets of 5 in 3m24s


6/1

5 sets of 4 in 3m12s
6, 2 sets of 5, 4 in 3m12s


6/2

2 sets of 6, 5,3 in 3m9s
3 sets of 6, 2 in 3m7s


6/3
*Rest*

6/4

7, 6, (5+1), 1 in 3m3s
2 sets of 7, (4+1+1) in 2m33s


6/5

2 sets of 7, (4+1+1) in 2m32s
2 sets of 7, (4+2) in 2m33s


Can't tell if this is a dead end or not, but I'll keep going til I can do 20 in 2m then retest my max. If nothing else, it makes my workouts more time efficient.

[Viking Dan]

6/6

OK, So I coudln't wait. Tested maxes this morning.

Chin Ups
12 in 33 s
then 3 at 1m11, 2 at 1m39, 3 at 2m in 20s

So my max is 12 and I did 20 in 2m20 which is 12 secs quicker than yesterday.

This is 1 rep less than my all time best and I'm 14 lbs. heavier(all muscle of course ;)---Yeah, right!) than when I set that max, so all in all I'm not too unhappy.

I think when I can do sets of 12, I should be able to max at 20. Currently I can only handle sets of 6-7.

Tricep Push Ups
Max 15 in 36s
then 5 at 1m, 2 at 1m30 3 at 2m in 2m10s

[Viking Dan]

6/7

Just did a few isos. Nothing heavy.

6/8

Chin Ups(morning)
20 in 2m29s as 2 sets of 7, 1 set of 6

Chin Ups (lunch)
20 in 2m20s same set/reps

Diamond Push Ups
25 in 2m25s as 9,8,8

(evening)
Frog Flex
1 set of 50 in 1m39s

Diamond Push Ups
25 in 1m42 as 14,(9+2)

Frog Flex
1 set of 50 in 1m45s

Iso Sitback 71secs
Neck Bridge 2m

Pectoral Contraction supersetted with Prayer Press 3 set of 10 each

Did an Isometric routine I found in a book called US Fitness from the 70s. Not bad. Nothing that wasn't in Jon's books, really.

6/9
Chin Ups (lunch)
20 in 2m22s 2x7, 6

Diamond Push Ups
25 in 1m52d 15,10

(evening)
Chin Ups
20 in 2m22s same sets/reps

Diamond Push Ups
25 in 2m18s 9,8x2

Frog Flex
1 set of 50 in 1m37s

(5 minute rest)

Frog Flex
50 in 2m34s 25,2x15

Pectoral Contraction (Heavy tension) 3x5 supersetted with Prayer Presses 3x10

Same iso routine.

My shoulders still hurt in the bottom of the dip. Not a lot but enough to give me pause. Hope my chest doesn't shrink while it heals.

[Viking Dan]

I am absolutely horrible with the logging thing.

I am still working out 3-5 days/week though.

I tested my chin up maximum yesterday and banged off 14(and 3/4---I just couldn't close the gap :() Its a new personal best and not too shabby for 6'3 and 213 lbs.

Tested my max on Atlas IIs as well and got a sad 21 reps. Need to bring those up some.

Its really hard to gain on chin ups, the rate of improvement is glacial compared to push ups.

I also do pull ups reguarly now. I've not tested maxes, but I guesstimate 9-10 since I do sets of 5-6.

OK. Off to do some Frog Flexes and a couple hundred crunches.