JoeJustice Workout

[JoeJustice]

Stingray suggested I should journal my workout, which I thought was a pretty good idea. A smart guy, that Stingray (watch out though, he stings!) I've not done that before, so it's about time, right?

My workouts have gotten very simple over the past couple of months. I've been focusing more and more on just doing a handful of exercises in each workout and I think it's paid off.

5x8 - Chin-Ups supersetted with 5x15 Atlas Push-ups
5x6 - Pull-Ups supersetted with 5x15 Tiger Stretch Push-ups
5x4 - Wide Pull-Ups-Ups supersetted with 5x5 Partial-range Handstand Push-ups

Mixed in there I did all of the Arms and Shoulders and many of the Trunk and Neck Isometric Power Belt exercises. My arms are TRASHED!

In addition I mowed my lawn with my good 'ol fashioned rotary, push mower. That's right, the kind your father use to use! I have a pretty big yard too, you can see part of it in my outdoor training video, it's 4 lots. So that was a pretty good workout in and of itself!

-Joe

[Hopeful]

Hey Joe: I believe that is a 100 pull ups total. That is awesome. I enjoy how you superset the different push ups with the pull ups/ chin ups. I am going to try the same thing. I don't know if I'll hit 100 total. I usually max out around 60 or so. But looking at your post gave me a lot of ideas for my workout. I look forward to you posting here more. Thanks and keep up the great workout.

P.S. You are looking awesome in comparison to your build before. You have definitely come a long way. Truly inspiring.


HOPEFUL

[JoeJustice]

Hey, thanks hopeful! You're looking great too, your arms are fantastic! Glad you were able to get a couple of ideas from my post.

-Joe

[stingray]

Thanks for sharing. I like to see how others mix up the transformetrics workouts.

[JoeJustice]

No problem, I'm thrilled to know people would find my workout interesting.

Saturday and Sunday were both filled with lots and lots of yard work. Mowing, trimming, chopping wood, cutting trees, hailing brush. We've had several trees fall from bad winter storms, so I'm trying to clean up the woods, and I tore down an old, damaged shed

Yesterday was an all-day business trip, no exercise at all, which was good because I'm still sore today, so having yesterday as a recovery day was a good thing.

-Joe

[JoeJustice]

Full rested, today I got in more power cals:

5x8 - Chin-Ups supersetted with 5x15 Atlas II Push-ups
5x6 - Pull-Ups supersetted with 5x20 Tiger Stretch Push-ups
5x7 - Close hand Chin-ups supersetted with 5x15 Atlas I Push-ups

-Joe

[JoeJustice]

Today was a nice, light day.

3x12 of the Tiger Moves, light tension
Leg isometrics with Isometric Power Belt\
10 Wall Walks
Stretching and deep breathing

And I helped a friend move! Should not have done the leg isos today!!!

-Joe

[JoeJustice]

I'm pretty sore from helping my friend move yesterday, so my workout was a bit light.

5x6 - Pull-Ups supersetted with 5x20 Tiger Stretch Push-ups
5x7 - Chin-ups supersetted with 5x15 Atlas Push-ups

-Joe

[JoeJustice]

5x4 - Wide Pull-Ups-Ups supersetted with 5x10 Dip
5x6 - Pull-Ups-Ups supersetted with 5x20 Atlas Push-Ups
5x7 - Chin-Ups-Ups supersetted with 5x15 Tiger Stretch Push-Ups

-Joe

[JoeJustice]

This is starting the Balance Of Power workout with some variation on my part:

2x25 Standard Push-Ups
2x35 Atlas Sit-ups
2x5 Fingertip Push-ups
2x20 Atlas Push-Ups
4x8 Chin-Ups

2x15 Liederman Push-ups
2x4 Wall Walk
2x20 Atlas Push-Ups
2 of each Chair Plank Exercises
4x6 Pull-Ups

2x15 Tiger Stretch Push-ups
2x25 Combination Lifts Raise
2x15 Atlas II Push-ups
2x30 Knee Ins
4x5 Commando Push-Ups

-Joe

[Scott Silva]

Hi;

So Joe, what part of your workout here is included in Balance Of Power? What is John's take on how to develop a handstand? Does he believe in strengthening the whole body 1st or something, it just seems as though the only exercise which took you upside down was the wall-walk???

So many questions, sheesh! :thinking:

I'm definitely getting the book when I get some moola together, kinda poor so far this month though...

I see you said you were fitting in some core exercises in-between push-up sets, I too like to do this, some stretching as well...

WB

[JoeJustice]

Actually the Leiderman push-up John presents in BOP is a very elevated feed version. The walk walk isn't in the book, but I can't do a good neck bridge, so I did the wall walk instead. The beginning of the book has 7 push-ups, I did all but the Atlas On Fingertips. The regular push-up in fingertips was REALLY hard, so I skipped that one. Also he has no pull-ups in the book, I just threw those in because I enjoy them. The core exercises are in the book, some isometrics and some regular. There are even a few leg isometrics as well.

John presents the exercises to build body control, flexibility and strength. In the back are several hand stands that build to a full headstand. For example, a headstand is an easier variation. And then there are other handstands that are more complex than a standard one.

John has rep recommendations, I split those into two sets for the most part. My plan is to stick with my current routine listed here and just add reps until I get to his recommendations. I'll also practice the different handstand variations until I can get it.

Actually I'm pretty close to being able to do a handstand. I think a month or two of training and I'll be there.

-Joe

[JoeJustice]

I want to get some Isobelt work in, so I've decided to do that BOP workout with half the sets today and finish up with the belt. I think that's how I'm going to alternate training days going forward, at least I'll to that for a little while and see how I like it.

1x25 Standard Push-Ups
1x35 Atlas Sit-ups
1x6 Fingertip Push-ups
1x20 Atlas Push-Ups
2x9 Chin-Ups

1x15 Liederman Push-ups
1x4 Wall Walk
1x20 Atlas Push-Ups
1 of each Chair Plank Exercises
2x6 Pull-Ups

1x15 Tiger Stretch Push-ups
1x25 Combination Leg Raise
1x15 Atlas II Push-ups
1x30 Knee Ins
2x6 Commando Push-Ups

In addition I did most of the arm, shoulder and leg Isometric Power Belt exercises.

-Joe

[JoeJustice]

Number are a little low today on some exercises. This is only day 3 of this workout so I'm feeling sore.

2x25 Standard Push-Ups
2x35 Atlas Sit-ups
2x5 Fingertip Push-ups
2x20 Atlas Push-Ups
4x9 Chin-Ups

2x5 Liederman Push-ups
2x3 Wall Walk
2x20 Atlas Push-Ups
2 of each Chair Plank Exercises
4x6 Pull-Ups

2x15 Tiger Stretch Push-ups
2x25 Combination Lifts Raise
2x15 Atlas II Push-ups
2x30 Knee Ins
4x6 Commando Push-Ups

-Joe

[Nathan]

Hey Joe,

Neat workout my friend. All I can really say is that I'm totally excited to get my copy of BOP. Then I am going to be putting my focus of my training there as well. Anyway Joe, God bless my friend and thanks for posting this.

---Nathan

[JoeJustice]

Thanks Nate! You'll love BOP.

Today's a brief day:

1x25 Standard Push-Ups
1x40 Atlas Sit-ups
1x6 Fingertip Push-ups
1x20 Atlas Push-Ups
2x9 Chin-Ups

1x10 Liederman Push-ups
1x4 Wall Walk
1x20 Atlas Push-Ups
1 of each Chair Plank Exercises
2x6 Pull-Ups

1x15 Tiger Stretch Push-ups
1x25 Combination Leg Raise
1x15 Atlas II Push-ups
1x40 Knee Ins
2x6 Commando Push-Ups

-Joe

[JoeJustice]

2x25 Standard Push-Ups
2x35 Atlas Sit-ups
2x6 Fingertip Push-ups
2x20 Atlas Push-Ups
4x9 Chin-Ups

2x10 Liederman Push-ups
2x2 Wall Walk
2x20 Atlas Push-Ups
2 of each Chair Plank Exercises
4x6 Pull-Ups

2x15 Tiger Stretch Push-ups
2x30 Combination Lifts Raise
2x15 Atlas II Push-ups
2x30 Knee Ins
4x6 Commando Push-Ups

-Joe

[JoeJustice]

In BOP John recommends Atlas Push-ups regular and on fingertips. Since I can't do a lot of fingertips push-ups I've just been doubling up on Atlas Push-Ups. Starting today I'm going to include a set of Power T Push-ups instead of a second round of Atlas Push-Ups. Today is also an Iso Belt day so my power cal sets are cut in half.

1x25 Standard Push-Ups
1x50 Atlas Sit-ups
1x7 Fingertip Push-ups
1x25 Atlas Push-Ups
2x10 Chin-Ups

1x10 Liederman Push-ups
Bridging
1x5 Power T Push-Ups
10 Wheel Push-Ups from knees
2x7 Pull-Ups

1x15 Tiger Stretch Push-ups
1x25 Combination Leg Raise
1x15 Atlas II Push-ups
1x40 Knee Ins
2x6 Commando Pull-Ups

-Joe

[JoeJustice]

2x25 Standard Push-Ups
2x50 Atlas Sit-ups
2x7 Fingertip Push-ups
2x25 Atlas Push-Ups
4x10 Chin-Ups

2x10 Liederman Push-ups
Bridging
2x5 Power T Push-Ups
2x10 Wheel Push-Ups from knees
4x7 Pull-Ups

2x15 Tiger Stretch Push-ups
2x25 Combination Leg Raise
2x15 Atlas II Push-ups
2x40 Knee Ins
4x6 Commando Pull-Ups

-Joe

[JoeJustice]

Hey Tim, thanks! I appreciate it. We all have ups and down, I don't see a point in trying to pretend otherwise. I try something and it either works or doesn't work. No point in pretending to be some kind of know-it-all fitness guru, I'm just a dude trying to get into better shape :)

Over the past couple of weeks, as long as I eat clean in sufficient qualities, my recovery has been through the roof! I easily recover within 24 hours, though I am sometimes a bit on the sore side in the mornings. Whenever I cut the calories I felt overtrained a lot.

I think you just have to get use to how your body handles the stresses and react accordingly. Right now I'm pushing myself pretty hard.

-Joe

[JoeJustice]

1x25 Standard Push-Ups
1x50 Atlas Sit-ups
1x7 Fingertip Push-ups
1x25 Atlas Push-Ups
2x10 Chin-Ups

1x10 Liederman Push-ups
Bridging
1x5 Power T Push-Ups
1x10 Wheel Push-Ups from knees
2x7 Pull-Ups

1x15 Tiger Stretch Push-ups
1x25 Combination Leg Raise
1x15 Atlas II Push-ups
1x40 Knee Ins
2x6 Commando Pull-Ups

-Joe

[JoeJustice]

2x25 Standard Push-Ups
2x50 Atlas Sit-ups
2x7 Fingertip Push-ups
2x25 Atlas Push-Ups
4x10 Chin-Ups

2x10 Liederman Push-ups
Bridging
2x5 Power T Push-Ups
2x10 Wheel Push-Ups from knees
4x7 Pull-Ups

2x15 Tiger Stretch Push-ups
2x25 Combination Leg Raise
2x15 Atlas II Push-ups
2x40 Knee Ins
4x6 Commando Pull-Ups

-Joe

[JoeJustice]

This week is going to be crazy busy. We're going camping next week and I'm trying to get some landscaping done, so there's a lot on my plate with the packing, planting, digging and cutting. So I'm abbreviating my workouts to 30 minutes and focusing on form and time under tension. I'm going to do all of my exercises slow with a one count at top and bottom. Usually I do everything as fast as I can, so this will be a good change of pace anyhow.

5x17 Atlas II Push-Ups
5x40 Atlas Sit-Ups
5x6 Chin-Ups

-Joe

[JoeJustice]

Super short on time. 15 minutes today:

3x20 Tiger Stretch Push-Ups
3x25 Full Range Leg Raises
3x5 Pull-Ups

-Joe

[JoeJustice]

Since I'm so short on time this week, I thought today I'd try something I've read about on-line. You take a low number of reps, go slow and focus on form, use a stopwatch to get exactly 10 seconds of rest, then do another small set. Keep doing this until you lose form. From what I've read this is suppose to trigger the slow muscle fibers by "sneaking" up on them, fatiguing both slow and fast twitch muscles. I'm going to try it out the next couple of days and see what I think.

Pull-Ups: 4 reps, was able to do 3.5 good sets with a 10 second pause between sets. This is pretty hard, did 14 total in under a minute, not bad and you do feel it.

Standard Push-Ups: 10 reps was able to do 2.6 good sets with a 10 second pause between sets. That's 26 in under a minute. Interesting feeling with this technique. I can do push-ups in sets of 30, but the way I'm going slowing and taking the breaks is hitting the muscles in a different way. I think 3 sets feels like the goal to shoot for with this, then add reps per set. That's my thinking right now at least.

Atlas Sit-Ups: 20 reps was able to do 4 good sets with a 10 second pause between sets. Felt real good. I'll up the reps a few next time.

Chin-Ups: 5 reps, 3 sets
Tiger Stretch Push-ups: 10, reps. 2.8 sets

Leg Lifts: 10 reps, 4 sets

-Joe

[JoeJustice]

I like the way I felt yesterday, but not fan of holding myself to the clock. So today I'm setting a total number of reps and doing sets until I hit that number. I'm going to rest as little as possible in between sets and just drop reps per set as I can't handle them anymore.

Chin-Ups 5+5+4+4+4+3 = 25 - 3:20 Minutes
Atlas II Push-Ups 10+10+8+8+8+6 = 50 - 4:40
Atlas Sit-Ups 20+20+20+20+20 = 100 - 9:50 (More reps per set next time)
Pull-Ups 4+4+4+3+3+3+2+2 = 25 - 4:15
Tiger Stretch Push-Ups 10+10+10+10+10 = 50 - 5:50 Minutes

Not a bad 30 minute workout.

-Joe

[JoeJustice]

After my experiments before vacation and during my vacations I've settled on this concept of micro/macro sets and I'm going to give it a try for a little bit. My idea is to do one large set made up of 5 small sets, so 5 micro sets 5 of to get a macro set of 25. Whenever I reach my macro sets goal, then I set a new one made of my previous micros + 1. If I miss on the micro goals, then I just add more micro sets until I complete the macro set. I'll be timing myself so that I either add reps or go faster than my previous day.

Chin-Ups - 5+5+5+4+4+2=25 - 3:47
Atlas Push-Ups - 10+10+8+8+6+6+2=50 - 4:50
Wide Pull-Ups - 3+3+3+2+2+2=15 -3:25
Dips - 8+8+8+6+6+4=40 - 4:45
Atlas Sit-Ups - 25+25+25+20+20+10=125 - 13:00
Pull-Ups - 4+4+4+4+3+1=20 - 3:45
Tiger Stretch Push-Ups - 10+10+10+10+10=50 9:00
Leg Raises - 10+10+10+10+10=50 - 5:15

-Joe

[JoeJustice]

30 minutes of interval running.

-Joe

[JoeJustice]

It must be from where I was on vacation last week, but my recovery time is SLOW. I was too sore Wed or yesterday to workout. My legs are still sore from my interval running.

Today is another upper body day, switching the order around.

Pull-Ups 4+4+4+4+4+3+2=25 - 3:35 (Upgrade to 5 reps per set, aim for 5 sets of 5 to get 25)
Tiger Stretch Push-Ups 10+10+10+10+10= 50 - 6:10 (Upgrade to 12 reps per set, aim for 5 sets of 12 to get 60)
Wide Pull-Ups 3+3+3+3+3+2+2+2+2+2 = 25 - 5:30 (This is just about right)
Dips 8+8+8+8+6+6+6 = 50 - 7:50 (This is just about right)
Atlas Sit-Ups 25+25+25+25+25=125 - 8:50 (Upgrade to 30 reps, aim for 5 sets of 50 to get 150)
Chin-Ups 5+5+5+4+3+3=25 4:00 (This is just about right)
Atlas II Push-Ups 10+10+10+10+8+2=50 - 5:40 (This is just about right)

-Joe

[JoeJustice]

Had to work lat today, so the workout is a bit short.

Chin-Ups 5+5+5+5+5=25 3:15
Atlas II Push-Ups 10+10+1010+8+2=50 4:35
Atlas Sit-Ups 30+30+30+30+30=150 9:25 (Focus on time now)
Pull-Up 5+5+5+4+4+3=25 3:50
Dips 8+8+8+6+6+6+4+4=50 8:55

-Joe

[JoeJustice]

Ran intervals this morning

Evening:
Pull-Up 5+5+5+5+4+1=25 3:20
Tiger Stretch Push-Ups 12+12+12+10+4=50 6:20
Wide Pull-Ups 3+3+3+3+3+3+3+2+2=25 5:00
Dips 8+8+8+8+8+6+4=50 7:00
Chin-Ups 5+5+5+5+4+1=25 3:40
Atlas II Push-Ups 10+10+10+8+6+6=50 5:10

-Joe

[JoeJustice]

This morning was isos with the Iso Belt and hand balancing.

Afternoon was interval runs and core workout:
Atlas Sit-Ups 30+30+30+30+30=150 9:35
Plank - 1 minute
Side Plank Left - 1 minute
Side Plank Right - 1 minute

-Joe

[JoeJustice]

Pull-Up 5+5+5+5+4+1=25 2:50
Tiger Stretch Push-Ups 12+12+12+10+4=50 5:30
Wide Pull-Ups 4+4+4+3+3+3+2+2=25 4:10
Dips 8+8+8+8+8+8+2=50 6:30
Chin-Ups 5+5+5+5+5=25 2:50
Atlas II Push-Ups 10+10+8+8+8+6=50 6:10
Some Power Ts and some hand standing

-Joe

[JoeJustice]

Ran intervals this morning

Evening Workout:
Chin-Ups 6+6+5+4+4=25 2:40
Tiger Stretch Push-Ups 12+12+12+12+2=50 5:20
Wide Pull-Ups 4+4+4+4+3+3+3=25 4:00
Atlas II Push-Ups 10+10+10+10+8+2=50 5:25
Pull-Up 5+5+5+5+5=25 3:20
Atlas III Push-Ups 8+8+8+6+6+6+4+4=50 9:30
Narrow Chin-Ups 5+5+5+5+5=25 4:20
Standard Push-Ups 10+8+8+8+6+5+5=50 6:30

-Joe

[JoeJustice]

Hand balancing practice
Isometric Power Belt work
200 Atlas Sit-Ups
100 Good Mornings
100 Bent over Trunk Twists

[JoeJustice]

Ran intervals this morning

Evening Workout:
Chin-Ups 6+6+6+4+3=25 2:30
Tiger Stretch Push-Ups 12+12+12+12+2=50 5:40
Wide Pull-Ups 4+4+4+4+4+3+2=25 4:00
Atlas II Push-Ups 10+10+10+10+8+2=50 4:35
Pull-Up 5+5+5+4+1=25 2:45
Atlas III Push-Ups 8+8+8+8+6+6+4+4=50 7:30
Narrow Chin-Ups 5+5+5+5+4+1=25 3:10
Standard Push-Ups 10+10+10+8+8+4=50 7:30

-Joe

[JoeJustice]

Went for a 20 minute run this morning

Evening Workout:
Chin-Ups 6+6+6+5+2=25 2:30
Tiger Stretch Push-Ups 12+12+12+12+2=50 5:15
Wide Pull-Ups 5+5+4+4+3+3+1=25 3:25
Atlas II Push-Ups 10+10+10+10+10=50 4:15
Pull-Up 5+5+5+5=25 3:00
Atlas III Push-Ups 8+8+8+8+8+6+4=50 5:45
Narrow Chin-Ups 5+5+5+5+5=25 3:20
Standard Push-Ups 10+10+10+10+10=50 4:45

-Joe

[JoeJustice]

Chin-Ups 6+6+6+6+1=25 2:15
Tiger Stretch Push-Ups 13+13+13+11=50 5:05
Wide Pull-Ups 5+5+4+4+4+3=25 3:25
Atlas II Push-Ups 10+10+10+10+10=50 4:00 (Up to 12 reps per set)
Pull-Up 5+5+5+5=25 2:45
Atlas III Push-Ups 8+8+8+8+8+6+4=50 5:40
Narrow Chin-Ups 5+5+5+5+5=25 3:05
Standard Push-Ups 12+12+10+10+6=50 4:40

-Joe

[JoeJustice]

Went for a run this morning.

Evening workout:
Chin-Ups 7+7+7+4=25 2:30
Tiger Stretch Push-Ups 13+13+13+11=50 5:15
Wide Pull-Ups 5+5+4+4+4+3=25 3:15
Atlas II Push-Ups 12+12+12+10+4=50 4:05

I had to take a few hours break here for dinner and getting a few chores done. So with these numbers I'm much fresher than usual.

Pull-Up 6+6+5+5+3=25 2:35
Atlas III Push-Ups 8+8+8+8+8+8+2=50 5:20
Narrow Chin-Ups 5+5+5+5+5=25 2:50
Standard Push-Ups 12+12+12+10+4=50 4:15

-Joe

[JoeJustice]

Went for a run this morning.

Evening workout:
Chin-Ups 8+8+6+3=25 2:10
Tiger Stretch Push-Ups 14+14+14+8=50 4:55
Wide Pull-Ups 5+5+4+4+4+3=25 3:15
Atlas II Push-Ups 12+12+12+12+2=50 4:20
Pull-Up 6+6+6+5+2=25 2:40
Atlas III Push-Ups 10+10+8+8+8+6=50 5:30
Narrow Chin-Ups 6+6+5+5+3=25 2:30
Standard Push-Ups 14+14+12+10=50 4:20

-Joe

[JoeJustice]

Pull-Up 6+6+6+6+1=25 2:15
Atlas III Push-Ups 10+10+10+10+10=50 4:55
Narrow Chin-Ups 6+6+6+6+1=25 3:20
Standard Push-Ups 14+14+14+8=50 3:45
Narrow Pull-Ups 5+5+5+5+5=25 3:05
Atlas II Push-Ups 12+12+12+10+4=50 4:50
Chin-Ups 8+6+6+5=25 3:20
Tiger Stretch Push-Ups 12+12+10+10+6=50 6:10

-Joe

[JoeJustice]

Pull-Up 6+6+6+6+1=25 2:20
Atlas III Push-Ups 12+12+10+10+6=50 5:20
Narrow Chin-Ups 6+6+6+6+1=25 3:00
Standard Push-Ups 14+14+14+8=50 4:35
Narrow Pull-Ups 6+6+6+5+2=25 3:40
Atlas II Push-Ups 12+12+12+10+4=50 4:40
Chin-Ups 8+7+6+4=25 2:50
Tiger Stretch Push-Ups 12+12+10+10+6=50 6:40

-Joe

[JoeJustice]

Pull-Up 7+7+7+4=25 2:05
Atlas II Push-Ups 12+12+12+12+2=50 4:30
Narrow Chin-Ups 6+6+6+6+1=25 2:55
Tiger Stretch Push-Ups 12+12+12+12+2=50 5:40
Narrow Pull-Ups 6+6+6+6+1=25 3:40
Atlas II Push-Ups 10+10+10+10+10=50 5:05
Chin-Ups 7+7+7+4=25 2:40
Tiger Stretch Push-Ups 10+10+10+10+10=50 6:30

-Joe

[JoeJustice]

Pull-Up 7+7+7+4=25 2:35
Atlas II Push-Ups 12+12+12+12+2=50 4:30
Narrow Chin-Ups 7+7+6+5=25 3:10
Tiger Stretch Push-Ups 14+14+14+8=50 6:00
Narrow Pull-Ups 7+6+6+6=25 3:30
Atlas II Push-Ups 10+10+10+10+10=50 5:50
Chin-Ups 7+7+7+4=25 3:15
Tiger Stretch Push-Ups 10+10+10+10+10=50 9:30

-Joe

[JoeJustice]

Pull-Up 7+7+7+4=25 2:20
Atlas II Push-Ups 12+12+12+12+2=50 4:30
Narrow Chin-Ups 7+7+7+4=25 3:15
Tiger Stretch Push-Ups 14+14+14+8=50 5:55
Narrow Pull-Ups 7+7+6+5=25 2:50
Atlas II Push-Ups 10+10+10+10+10=50 5:00

-Joe

[JoeJustice]

Towel Pull-Up 5+3+3+3+3+3+3+2=25 4:50
Atlas II Push-Ups 12+12+12+12+2=50 3:55
Pull-Ups 7+7+7+4=25 3:10
Tiger Stretch Push-Ups 14+14+14+8=50 6:05
Narrow Pull-Ups 7+7+7+4=25 3:20
Atlas II Push-Ups 10+10+10+10+10=50 4:40
Chin-Ups 8+7+7+3=25 3:00
Tiger Stretch Push-Ups 12+12+12+12+2=50 7:10

-Joe

[JoeJustice]

Towel Pull-Up 4+4+4+4+3+3+3=25 5:00
Atlas II Push-Ups 14+14+14+8=50 3:35
Pull-Ups 7+7+7+4=25 2:55
Tiger Stretch Push-Ups 16+16+14+4=50 6:20
Narrow Pull-Ups 7+7+7+4=25 2:45
Atlas II Push-Ups 12+12+12+10+4=50 4:25
Chin-Ups 8+8+7+1=25 2:40
Tiger Stretch Push-Ups 12+12+12+10+4=50 7:30

-Joe

[JoeJustice]

Trying something a little different today. My second set of push-ups, I'm setting my timer for 10 minutes and seeing how many total I can get in in that time.

Towel Pull-Up 5+5+4+4+4+3=25 4:35
Atlas II Push-Ups 20+15+15+10=60 4:40
Pull-Ups 8+8+7+2=25 2:20
Tiger Stretch Push-Ups 20+15+15+10=60 8:50
Narrow Pull-Ups 8+7+7+3=25 2:40
Atlas II Push-Ups 10 Minutes - 93
Chin-Ups 8+8+7+2=25 2:50
Tiger Stretch Push-Ups 10 Minutes - 68

Total of 281 push-ups today.

-Joe

[Scott Silva]

Hi Joe;

I was wondering what your doing for legwork, I was figuring you were simply doing some sprinting & running before, but it seems you have been laying off running since June.

Maybe you are not recording that stuff???

Look's great what you are doing though, I think I would personally respond OK as well to every other day training, maybe just not the pull ups (eek, my elbows!)

WB

[JoeJustice]

You're right WB. I've actually just been using this log as a place to keep my numbers, I haven't really been logging my workout...

I run 3 times a week, and I think I'm going to go ahead and make that 6 in order to lean out more. I only run about 30 minutes in a very hilly area. Three days a week I do my push-up/pull-up routine here, but this I'm going to change up starting today. I really enjoyed the timer thing I did at the end of the workout on Friday, so I'm going to do a timer only workout this week and see how I like that.

On the other days I do around 30-45 minutes of just various exercises. I don't focus on reps or sets, just kinda intuitive training, but I do focus on the core area. So I'll do sit-ups and legs lifts, maybe a few DVR and DSR exercises here and there.

With the 3 day routine I get the structure needed to chart my progress and with the rest of the week, I do what I feel like. It's been working out pretty well and I'm enjoying it!

-Joe

[JoeJustice]

Okay so starting today I'm going to change things up a bit. Still doing the pull-up/push-up system, but I'm going to use a time and try to increase me numbers. I'll do 5 minutes of pull-ups and then 10 minutes of push-ups.

5 Min Towel Pull-Up - 27
10 Min Power Ts - 33
5 Min Standard Pull-Ups - 38
10 Min Atlas II Push-Ups - 94
5 Min Chin-Ups - 38
10 Min Tiger Stretch Push-Ups - 74

Total Pull-Ups - 103
Total Push-Ups - 201

I liked this, it was brutal. Now I just gotta beat myself every time!

-Joe

[djanello]

Hey Joe,

I've been doing a lot of your workouts and they are great!

Esp. the Chinups supersetted with Atlas pushups. Good nutrition advice too.

If you have access to a pool try substituting butterfly stroke laps for the running, I could not believe the results I got from it. Have been doing 1 lap butterfly followed by 1 lap freestyle alternating. Would be interested to see if this helps other folks or iif t is just me. In my case this combination sends my metabolism through the roof, in a good way.

[JoeJustice]

Very cool djanello! I don't have access to a pool, but I'll keep this in mind in the future. I do think sprinting is the best for jacking up the metabolism. I'm sprinting 6 days a week now in order to really shed this last bit of fat!

-Joe

[JoeJustice]

I thought I'd go ahead and record my none push/pull day. I'm using the same timer system as yesterday.

10 Min, Atlas Sit-Ups - 149
10 Min, 8 Count Leg Lifts - 43

Following this, I did all of the Arms & Shoulders and Trunk & Neck Power Belt exercises.

-Joe

[djanello]

Hey Joe,

Betcha the sprinting does the trick. Also - very impressive numbers on the various exercises (pullups situps). I will do my best to catch up!

[workout warrior]

Hey Joe,
I wonder how many consecutive pull ups can you do now? The last time I saw you do 10 consecutive chins in youtube but I am pretty sure you can do at least 15 pull ups now.

[JoeJustice]

djanello, you'll get there. Try doing lots of sets with few reps and little rest inbetween. That'll help train your body and gradually add endurance.

WW, yeah, I can get 15 Chins on a good day! Most of the time it's usually 14 and a half. I'll post a video here soon doing 15 when I get there constantly.

-Joe

[JoeJustice]

5 Min Towel Pull-Up - 31
10 Min Power Ts - 39
5 Min Standard Pull-Ups - 42
10 Min Atlas II Push-Ups - 107
5 Min Chin-Ups - 41
10 Min Tiger Stretch Push-Ups - 73

Total Pull-Ups - 114
Total Push-Ups - 219

-Joe

[JoeJustice]

5 Min, Superman Wheel from Knees - 26
10 Min, Atlas Sit-Ups - 163
10 Min, 8 Count Leg Lifts - 43

Some CICs and IPF

-Joe

[JoeJustice]

5 Min Towel Pull-Up - 31
10 Min Power Ts - 44
5 Min Standard Pull-Ups - 43
10 Min Atlas II Push-Ups - 108
5 Min Chin-Ups - 44
10 Min Tiger Stretch Push-Ups - 77

Total Pull-Ups - 118
Total Push-Ups - 229

-Joe

[JoeJustice]

5 Min Towel Pull-Up - 27
10 Min Power Ts - 51
5 Min Standard Pull-Ups - 40
10 Min Atlas II Push-Ups - 102
5 Min Chin-Ups - 35
10 Min Tiger Stretch Push-Ups - 68

Total Pull-Ups - 102
Total Push-Ups - 221

Numbers are down so far this week :wilt:

-Joe

[JoeJustice]

5 Min, Superman Wheel from Knees - 30
10 Min, Atlas Sit-Ups - 157
10 Min, 8 Count Leg Lifts - 48

+Hand balancing practice.

-Joe

[JoeJustice]

5 Min Towel Pull-Up - 32
10 Min Power Ts - 56
5 Min Standard Pull-Ups - 44
10 Min Atlas II Push-Ups - 103
5 Min Chin-Ups - 42
10 Min Tiger Stretch Push-Ups - 78

Total Pull-Ups - 118
Total Push-Ups - 237

I started out stronger today but finished a bit weaker.

-Joe

[JoeJustice]

Finally getting back to my workout! My Birthday was last week and I got sick, I've missed a week and a half of training! So time to get back in the groove.

5 Min Towel Pull-Up - 25
10 Min Power Ts - 52
5 Min Standard Pull-Ups - 39
10 Min Atlas II Push-Ups - 73
5 Min Chin-Ups - 30
10 Min Tiger Stretch Push-Ups - 49

Total Pull-Ups - 94
Total Push-Ups - 174

Numbers way down. Might take this week to be back in the groove.

-Joe

[JoeJustice]

Started a new workout today:

http://www.transformetrics.com/forum/showthread.php?t=2691

-Joe

[JoeJustice]

Taking a little time away from my Glass and Focus workout to do more of a total body workout:

100 Atlas Push-Ups
2x10 DSR Chest Press
2x10 DSR Overhead Extensions
100 Atlas Sit-Ups
25 Pull-Ups
2x10 DSR Bicep Curls
2x10 DSR Up and Overs
50 Tiger Bend Squats

-Joe