The Jock Mahoney/Woody Strode Just "DO MORE" Workout

[Greg Newton]

O.K.,

It is time to take my own advice. There is an old saying, actually a Dr. Ken saying, "You'd better dance with those who brung you." Which means focus on the things that brought you to where you are. I am stronger now than I was this time last year. I am stronger in pushups (all variations) and situps, as well as more flexible and pain free.

Isometric Power Belt Neck - four positions

Pushups with the Tee's supersetted with Atlas situps
10X15
The lastt two sets on the tees the right wrist gave out at 12 and 9
30 minutes

Iso P.B.
Pulldowns - three positions followed by VRT 1X10
Rows - three positions followed by VRT 1X10
High Pulls - three positions - VRT 1X10
Curls - three positons - VRT 1X10
R. Curls - three positions - VRT 1X10
Tricep pushdown - three positions - VRT 1X10
Squat - three positions
Hack squat - two positions
Deadlfit - two positions
St.Legged D.L. - one position
20 minutes

Bragg back exercises and stretching
10 minutes

[Nathan]

Hey Greg,

That looks like a pretty dang good workout to me my friend! But I have to ask are we still going for 300 Tiger Stretch push-ups this summer? God bless my friend.


---Nathan

[Greg Newton]

Hey Nate,

I'll start working on that as soon as school is out June 6th. Currently I am working on the 100 Atlas II pushups. That will be tommorrow's workout. I also gotta find time to get out to the track. I have a 5K race I want to run the third week in June. The good thing is, there is a lot of carryover with the simple basics such as pushups and Atlas situps and it won't take long to get ready.

[Greg Newton]

5/5/09

A.M. - joint rotations and Bragg exercises

P.M.
1.5 miles - easy jog
4 100 yard hill sprints
.5 miles power walk

32 minutes

Atlas/Flexercise shoulder exercises 1x10 each
Atlas/Flexercise Back exercises 1x10 each
Atlas II pushups 4X25
supersetted with:
The Milo 4X10
Ab rolls 4X10

23 minutes

Stretch - 5 minutes

*Note - running on the nature trail and grass is sure a heck of a lot easier on my knees and feet! Wind was good, but the hill sprints were a killer. The goal is 10. I feel a little bulkier than in September. Although, the weight is close. I've lost inches around the waist, and added size to the upper body and thighs so the extra weight is muscle.

[Greg Newton]

5-6-09
A.M.
Joint rotations and Bragg back exercises


P.M.
Isobelt neck - 4 positions
Tee's and Atlas situps supersetted 10X15
27 minutes

Isobelt pulldown - three positions, VRT pulldowns
isobelt row - three postions, VRT rows
isobelt high pulls - three positions, VRT pulls
isobelt curls - three positions, VRT pulls
isobelt Zerchers - three positions, VRT Bulgarian split squats
isobelt D.L. - three positions
isobelt st. D.L. - one position
Liederman leg press out 1X10
20 minutes

Stretch - 3 minutes

*Also did DVR/VRT with Lori afterward for 20 minutes

[Greg Newton]

5-8-09

P.M.
Went to the 1/2 mile track. I did 2 miles in 18.5 minutes followed by a mile powerwalk. I wanted to see what my starting point would be. In Septempber I got down to 17.5 minutes for two miles. The goal is to get under 15 minutes.

Powerflexing with Lori - about 20 minutes

Atlas 2.5 pushups (between 2 and 3) 5X35
Supersetted with DSR Milo and Ab Rolls

Stretch

[Greg Newton]

5-9-09

A.M.
100 Tiger Stretch Pushups
3 minutes level 1 bridge with ab contractions
2X15 controlled deep knee bends with ab contractions at the top
supersetted with the Mule Flex 2X15
joint rotations
Bragg back exercises

Afternoon
10X15 Tee's supersetted with Atlas situps - bombed on number 11 of the last set of Tee's
30 minutes

Power Belt
Neck - 4 positions
Pulldown - 3 postions followed by one set of VRT pulldowns 1X12
Row - 3 positions followed by VRT rows 1X12
High Pull - 3 positions followed by VRT pulls 1x12
Curl - 3 positions followed by VRT curls 1x12
Zercher squat - 3 postions followed by VRT Bulgarian split squats 1X!12 each leg
Dead Lift - 3 positions
St. D.L. - bottom position
Leiderman leg press out 1X10 each leg
23 minutes

* Note - tonight I'll do 20 minutes of Tiger Moves with Lori

[Greg Newton]

5-10-09

PM
Atlas 3 pushups 6X25 (concentrated on the low position and form)
Circuited with Milo 1x10, Ab roll 1X10, and Lunge squat 1X15 each leg

Iso Belt
Neck - four positions
Row - 3 positions - VRT row 1x12
Pulldown - 3 positions - VRT chin 1X12
Dead Lift - 3 positions - Mule Flex 1X15
Liederman Press out - 1X10 each leg

*Note - Lori and have been doing an isometric leg curl where we hold each others ankles with a belt. We both have been having trouble with our back and sciatic nerve. I believe overstraining on this movement is the culprit. We'll drop it for awhile and see.

[Hopeful]

Hi Greg:

Your workouts look great as always. I noticed that you use the Iso Power Belt nearly everyday. And I noticed a post by JP on ask JP about using the IPB during commcerial TV breaks. I was wondering how much force you use each day? I really like the belt but shied away from everyday use because of the fear of doing nerve damage, so I have shied away from using the belt but would like to use it if it would be possible to use it everyday.

Anyway hope you don't mind the question.


HOPEFUL

[Greg Newton]

Hi Hopeful,

No problem about answering your question. I was doing the belt every other day, but I think I may start using it daily. However, I won't do the same positions every day. I'll alternate these. I use for me what is maximum intensity. However, you have to look at what maximum intensity means to different folks.

First, I always flex the muscles first before I start my contraction against the belt. In other words I ease the intensity forward gradually. I also concentrate on exhaling as the tension increases. Howver, I do not strain my face or temples. I only strain the muscles working and the ones acting as stabilizers. I also limit the number of positions I use. I believe that no more than four to five movements should be done in a workout as long as you are doing other things such as pushups. The first couple of workouts I tried doing quite a few movements and I feel I was doing too many at one sitting. Especially after the Tee's!

I hope this helps.

Oh, one more thing. Often I am out of breath due to the exertion. This is for me an indicator of how intense a contraction I generated.

Yours in Strength and Health,

Greg Newton

[Greg Newton]

5-11-09

Afternoon

Warmed up with the torso and leg raise off a low box like in PYTP. Hmmm this is a keeper. It felt good on my back.

The Tee's 10X15 supersetted with Atlas situps and 90 degree leg raises 10x15
35 minutes

Isobelt
Neck four positions
Zercher Squat - 3 positions - followed by Vrt lunge/squats 1X10
St. Dead Lift - 3 positions - followed by the Mule Flex 1X10
High Pull - 3 positions - followed by VRT pulls
Curl - 3 positions - followed by VRT curls
12 minutes

Did fifteen minutes of powerflexing (IPR) with Lori

*Note - we both agree that the partner assisted Isometric leg curls was causing the sciatic pain we both were feeling.

[Greg Newton]

5-12-09

PM
Warmup with torso/leg raise off boxes - 1X15
Atlas III pushups 3X35, 3x25
circuited with DSR Milos 6X10, ab rolls 6X10, seated leg tucks 6X25, and squat lunges 6X15

36 minutes - really too long, the seated leg tucks were also a bit too easy.

Iso Belt
Four way neck
Dead Lift - 3 positions followed by Leiderman leg pressout 1X10 each leg
Bent Row - 3 positions followed by VRT row 1x12
Deltoid Flye - 3 positions followed by VRT flyes 1x12
Pulldown off door - 3 positions followed by VRT pulldowns 1x12

12 minutes

3 minutes of stretching - flexibility is good, I'm almost in the full split position - also, the back is definitely feeling better since we dropped the partner assisted leg curls.

*Note - Lori did the first four circuits with me

[Greg Newton]

5-13-09

Afternoon

Went out to the 1/2 mile track.
1/2 mile power walk
2 mile run - 17.50 minutes
1/2 mile power walk

Did DVR's with Lori
15 minutes

Tee's 15, 15, 15, 15 , 15, 12, 13
supersetted with Atlas situps 7X15
21 minutes

Iso Belt
Four way neck
Zercher Squats - 3 positions - VRT split squats 1X10
High pull - 3 positions - VRT pull 1x10
Stiff legged D.L. - 3 positions
Curl - 3 positions - VRT curls 1X12
10 minutes

4 minutes of stretching

[Greg Newton]

5-14-09
PM

Warmup with torso and leg raise - 10 reps, 10 second hold

Atlas III pushups 8x25
circuited with:
DSR Milo 8x10
Ab roll 8x10
DVR squat/lunge 8x15 each leg

40 minutes

Iso Belt
4 neck positions
row - 3 positions - VRT row 1x12
Dead lift - 3 positions - Leiderman leg press 1x10 each leg
Pulldown - 3 positions - VRT pulldown 1x15
Deltoid flyes - 3 positions - VRT flyes 1x10

12 minutes

stretch 4 minutes

* Note - I liked this workout, also Lori did the last three circuits with me.

[Greg Newton]

Afternoon

5-15-09

Out to the track.
1 mile power walk
5 440's followed by 5 440 powerwalks

15 minutes of DVR with Lori

Superset the Tee's 7X15 with Hershel Walker Crunches 7X15
23 minutes

Iso Belt
Neck - four positions
Zercher - 3 positiions
High pull - 3 positons - 1X10 VRT pulls
Stiff Legged D.L. - 3 positions - 1X10 Leiderman leg pressout
Curl 3 positions - 1X10 VRT curl
R. Curl 3 positions - 1X10 VRT r. curl

14 minutes

Stretch three minutes

*Note - the 440 sprints were hard, but at least I can sprint. I couldn't do it last year because of knees and back.

[Greg Newton]

5-17-09

Afternoon

Prone back and leg extension off a box - 1X10 with 10 second holds - I really like this one for limbering my back!

Atlas III pushups 7X25, the last set 1X30
supersetted wtih Atlas situps - 8X15
The Milo 8X10
Squat lunges - 8X15 each leg
40 minutes

Iso Power Belt
4 way neck
Pulldown - 3 postions - 1X10 VRT pulldowns
Deltoid Flyes - 3 positions - 1X10 VRT flyes
Bent Row - 3 postions - VRT rows 1X10
Dead Lifts - 3 positions - Atlas Lat rows 1X10 and Leiderman pressouts 1X10
14 minutes

Stretch for four minutes

*Note - Lori did the last three circuits with me - she is complaining about her arms getting too muscular!!!!!
*Note - Atlernated the Atlas situps by twisting side to side ala Hershel Walker

[Greg Newton]

5/18/09
PM

Tee's 5X20
supersetted with Hershel Walker side crunches 5X30
Horizontal toe pushes 5X20
19 minutes

Power Belt
Zercher - 3 positions - VRT split squats 1x12 both legs
Stiff Legged D.L. - 3 positions - Leiderman leg pressout
High Pull - 3 positions - VRT High Pull 1x12
Curl and R. Curl - 3 positions - VRT Curl and R. Curl 1x12
Neck - four positions
14 minutes
Stretch - 3 minutes

15 minutes of powerflexing and isometrics with Lori

*Note - the R. Curls are needed to bring the muscle under the bicep up.
*Note - the VRT horizontal calf pushes are an effort to work the calves without over stretching the arches of my feet

[Greg Newton]

P5-19-09
PM

Prone Torso and Leg Raise 1X10
Atlas III pushups 7X30
supersetted wtih Atlas Situps 7X15, The Milo 1X10, and squat/lunges 1X15

Iso Belt
Neck - four way
Pulldown - 3 postions - !x15 VRT Pulldowns
Hercules Hold - 3 positions
Rows - 3 positions - 1X10 VRT rows
Dead Lift - 3 positions - Atlas lat row - !x10 each leg

Stretch - four minutes

[Greg Newton]

Hey Tim,

Good to see you around these days! That is also a massive looking avatar you got there. That is some biceps. It gives a new meaning to the adjective bulging!

Greg


Afternoon Workout 5-20-09

Tee's 5X20 supersetted with Hershel Walker side crunches 5x15 and VRT calf pushes

At the Track
Powerwalk 1/2 mile
3 Mile run - 30 minutes 15 seconds
Powerwalk 1/2 mile

Iso Belt
Zercher Squat - 3 positions
Stiff Legged D.L. - 3 positions - Leiderman Leg Pressout
High Pull - 3 positions - VRT High Pull 1x10
Curl and R. curl - 3 positions - VRT Curl and R. Curl 1x10
Four way neck

Stretch

*Note - last year I slogged the 5K in Kansas City late June at 40 minutes. I hadn't run in six weeks and the heat and humidity were high. My goal last year was to finish without stopping. My goal is already partly reached this year by being able to do 3 miles in 30 minutes. I want to shave five more minutes before I run it again this June. It is possible, but I have to get out to the track more between now and then.

[Greg Newton]

5/21/09

PM

Back and leg raise - 1x10
Atlas III pushups 8X30 20 on the last set
Atlas situps 8x15
DVR Lunge/squats 8X15 - cut back to sets of 10 next workout
The Milo 8X10

Iso Belt
Dead lift - 3 positions - Leiderman leg pressout
Row - 3 positions - Atlas lat row each leg 1X10
Hercules Hold 3 positions - VRT deltoid flye 1X10
Neck - four way

Started back with the Bragg stretches/exercises after the workout again followed by a few minutes of stretching.

Supplements -
AM
Multi, 2 Ultimate, 2 Lith-a-Life, 1 ounce Espre
Noon
2 Lith-a-Life
Evening
2 Ultimate, 2 coral calcium, 2 manganese, 2 glucosamine Chondroitin

[Greg Newton]

Afternoon
did my pushups and side crunches while waiting for Lori to get ready to go out to the track.

Tee's 5X20 supersetted with Hershel Walker side crunches 5X20 and VRT toe pushes 5X20

At the Track
1 mile powerwalk
6 440's alternated with powerwalking a 440
1/2 mile powerwalk

Iso Power belt
Zercher - followed by VRT Zerchers
Stiff Legged D.L. - followed by Leiderman Pressout
High pull - followed by VRT high pull
Reverse curl and Regular curl - followed by VRT curls

Bragg spine exercises
Stretch

*Note - I am a little stiff this evening - I worked today roofing a picnic shelter

Supplements
AM
Multi, 2 Lith-a-Life, 1 ounce Espre

Afternoon - 2 Lith-a-Life

PM
4 Ultimate Joint forumula, 4 coral calcium, 2 Manganese, 1 ounce Espre

[Greg Newton]

5-28-09

PM
I skipped recording a few workouts.

Circuits - Atlas III 6X25, Atlas Situps 6x25, Milo 6X10, VRT Lunge/Squat 6X10

ISO BELT
Neck - four way positions
Row - 3 positons - Atlas lat row 1X10
Dead Lift - 3 positions - Leiderman leg pressout - 1X10 each leg
Hercules Hold - 3 positons - VRT shoulder fly - 1X10

Eat dinner !!!!!!!

Watched the Professionals with Woody Strode.

15 minutes of Powerflexing and Isometrics with Lori

Supplements - AM - 2 Ultimate Joint Formula, a multi, 2 lith-a-life
PM - 2 Ultimate Joint Formula, 2 Coral Calcium, 2 Manganese, 1 ounce Espre

[Greg Newton]

5/30/09

I spent all day acting as bailiff and security for Youth Court and then six hours at work doing grades. Not a way I want to spend a beautiful Saturday!

PM - short workout

Tee's 25, 25, 20, and 20 supersetted with:
Full range Atlas leg raises 4X6
Side crunches 4X10 each side
Deep Knee Bends - 4X25
Atlas curls - 4X10 each side

Iso Powerbelt
Neck - 4 positions
Zercher - 3 positions
Curl - 3 positions
R. Curl - 3 positons
Stiff legged D.L. - 3 positions followed by Leiderman leg pressouts 1x10 each side


* Knees are still not ready for squats even though I did them with high tension and control


Supplements
AM
Ultimate Joint formula - 2, Lith-a-Life - 2, Multi-vitamin, Manganese - 2

2 Lith-a-Life mid afternoon

PM
Ultimate Joint formula - 2, Manganese - 2, Coral Calcium - 2, Espre

[Greg Newton]

Hadn't had time to post workouts here lately. School is finally out, so I will be joining Nathan on the 300 Tiger Stretch Pushups quest. Also, getting my speed up some more in running.

PM

Atlas III pushups 8X30
supersetted with
Atlas sit-ups 8X25
The Milo DSR 8X8
Alternate toe twist and touch 8X15 each side
VRT lunge squat 8X10 each side

Iso Belt
4 way neck
3 position deltoid flye
3 position bent row
3 position high pull
3 position dead lift
Leiderman leg pressout 1X10 each leg

Stretch and Bragg spine exercises

Took about 1 hour and 15 minutes - I might drop the alternate toe touches - Lori did the last three circuits of cals with me

[Greg Newton]

6-6-09

Went out to the 1/2 mile track.
1/2 mile power walk
3 mile run - 29:45 - best time yet
1 mile - power walk to cool down

Did my version of Tiger Moves with Lori

16 minutes

The Tee's 7X15 - they were harder after the run
supersetted with
Full range Atlas situps 7X6
Side crunches 7X40
Atlas Lat row 7X6 each leg

37 mintues


Iso Belt
4 way neck
Zercher - three positions
Stiff Legged Dead lift 3 positions
Curl - 3 positions
R. Curl 3 positions

10 minutes

*The seven sets of Atlas lat rows may be overdoing it. On the days I run, I probably need to cut down on the calisthenics.

[Greg Newton]

6-7-09

Atlas III pushups 8X30 last two sets 35
supersetted with
Atilas situps 8X25
Alt. toe touch 8X10
VRT lunges 8X10 each leg
DSR Milo 8X8

ISO Belt
Three positions each exercise
Row
High Pull
Deadlift
Neck

finish with Leiderman leg pressout 1X10 each leg

[Greg Newton]

6-8-09

Tee's 6X20, 2X15 close grip
supersetted with:
Atlas full range leg raises 8X6
Side cruncehs 8X20

Iso Belt
DSR Neck
All others - three positions
Zercher Squat
Stiff Legged D.L.
Curl
R. Curl

Leiderman Pressout 1X10 both legs

At the Track
Powerwalk 1/2 mile
Run 3 miles - 31:05
Power walk - 1 mile
Tiger Moves with Lori to cool down

*Note - I am running at a good clip and starting to stretch it out. My wind is still good at the end of my run. I need to incorporate more sprints in the straight aways.

* Also - even though I am doing only a few of the Atlas leg raises, it has helped my flexibility remarkably.

Supplements - Pain and Joint Formula - 2 at night and 2 in he mornings
Manganess - 2 at night - 2 in the morning
Multi - in the morning
Expre - one ounce at night
Coral Calcium - 2 at night
Laminicol - two at night
C Synergist - two at night

[Greg Newton]

6-10-09

Atlas II pushups 4X35 Atlas pushups 2X40
supersetted with
Atlas situps 6X25
Alternate swinging toe touches 6X20
The DSR Milo 6X8

Iso Belt
Neck
Rows
high pulls
Deadlifts
3 positions for each

Out to the Track
1/2 mile powerwalk
3 mile run 28:24
1 mile powerwalk

Lori's DVR workout to cool down

*I sprinted three different straight-aways on the track to get my speed up on each lap. The track is 1/2 of a mile with a lot of curves and inclines.
*Knees are feeling really good thanks to John's joint formulas. Normally I would be really beat up from running on asphalt.

[Greg Newton]

6-13-09

No track today
Tee's 10X15
supersetted with
Atlas full range leg raises 10X10
Iso Belt curls
Step Ups on a 20 inch chair 1X10 each leg

Isobelt Deadlifts
3 positions

DSR neck with the Isobelt 4X10

Leiderman leg pressouts both legs 1X10

*Note - long workout, but kept a good pace. The step ups were done with abdominal vaccums. I felt good afterwards. I also had a remarkable pump in the arms, shoulders, chest and back. A very different pump I might add. I was showing abdominals as well and looked hard all over.

[Greg Newton]

6-13-09

Atlas III pushups 6X30 Atlas pushups 4X40 - last set 50
supersetted with:
Atlas situps 10X25
Alternate swinging toe touches 10X20
ISO Belt Rows 10 positions
55 minutes

ISO Belt D.L.
3 positions
Lederman Leg pressout 1X10 each leg
five minutes

Bragg back care exercises and stretching
10 minutes

Supplements:
Multi , Espre and Manganese - AM
Joint Care, Lominical, Calcium and C - PM

*Note - Tommorrow I'll run
*Note - Start spliting the joint care into AM and PM again. Lori and I get a better effect from this.

[Greg Newton]

6-14-09

1/2 mile powerwalk
3 mile run - 30 minutes
1 mile powerwalk

Tiger Moves with Lori to cooldown


*Note - I asked Lori to pace me on the powerwalk after my run. She stretched it out and I could barely keep up!

Supplements
AM
Ultimate Joint Formula - 2
Laminincol - 2
C - 500 miligrams
Manganese - 2
Multi - 1

PM
Espre - 1 ounce
Ultimate Joint Formula - 2
Laminicol - 2
C- 500 Miligrams
Coral Calcium - 4

[Greg Newton]

6-15-09

Did Powerflexing with Lori
20 minutes

Tees 5X20 and then 5X15
supersetted with:
Full range Atlas leg raises 10X10
Step ups wit h a stomach vaccum 10X10 each leg
ISO BELT Curls 10 positions, regular, reverse and hammer grip
1 hour

ISOBELT Dead Lift - 4 positons
ISOBELT Behind the Neck Press - 3 Positions
Leiderman Leg Press Outs 1X10 both legs
Bragg spine care exercises
10 minutes

AM supplements
2 Ultimate Joint Formula, 2 Laminicol, 500 miligram C, 3 manganese, 1 multi, 1 ounce Espre

PM supplements
2 Ultimate Joint Formula, 2 Laminicol, 500 miligram C, 4 Coral Calcium, 3 Manganese

[Greg Newton]

6-16-09

DSR neck with the powerbelt 4X10
Leg and torso raise - 1X10

Atlas III pushups 6X35 Atlas pushups 4X50
supersetted with:
Atlas situps 10X25
Swinging Alternate toe touches 10X10 each side
Contractions with the ISOBELT - rows, high pulls, and stiff legged deadlifts - 10 sets total

Behind the neck press with the ISOBELT 3 positions
Bragg Spine exercises
Stretching

Time 1 hour 30 minutes

Supplements AM
Multi, 1 ounce Espre, 2 Ultimate Joint Formulas, 2 Laminincol, 500 mg C, 2 manganese

Supplements PM
1 ounce Espre, 2 Ultimate Joint Formulas, 2 Laminicol,, 500 mg. C - 2 manganese 4 coral calcium

*Note - I am writing this the following day. I have a lot of energy today and feel a testosterone high - in other words - aggressive energy. This afternoon I'll put it to use out at the track.

[Greg Newton]

6-17-09

THE CARDIAC HILL

I ran on a different 1/2 mile track. This one has long and steep inclines on a 45 to 60 degree grade. I didn't time it today, but I walked a 1/2 mile, ran 3 miles, and walked 1/2 mile to cool down. I sprinted the longest incline the first 3 times arounds. After that it was just get up it.

Followed it up with Tiger Moves with Lori.

[Greg Newton]

6-18-09

Iso Powerflexes with Lori
16 minutes

Tee's 6X20, 4X15
supersetted with:
Atlas leg raises 10X10
Step ups on a 21' chair 10X10 each leg
40 minutes

ISOPOWER BELT
4 way DSR neck 4X10
Curl - three postions
R. Curl - three postions
Behind the Neck Press - three positions
Dead Lift - three positions

Liederman leg pressout - 1X10 each leg
10 minutes

*Note - I took this picture after the workout

[Greg Newton]

6-19-09

Leg and Torso raise to warmup - 1X10

Atlas III pushups 6X35 Atlas pushups 4X50
supersetted with:
Atlas situps 10x25
Swinging Atlernate Toe Touches 10X10 each leg

ISO BELT
DSR four way neck 4X10
Row - three positions
High Pull - three positions
Stiff Legged D.L. - three positions

Liederman leg pressout 1X10 both legs

1 hour 5 minutes

Supplements - AM 2 systemic Enzyme tablets on an empty stomach
with breakfast - multi vitamin, 2 manganese, 1 500 miligram C

Afternoon - 1 ounce Espre

PM - 2 systemic enzymes, 2 laminincol, 1 500 miligram C, 4 coral calcium

[cliffa74]

Howdy Greg!
Nice Workouts!
Quick Question: Can you get your leg straight on the Leiderman Leg Press?
And if so, how long did it take you to get there?

Thanks,
Cliff

[Greg Newton]

6-30-09

Took 3 days off, although Monday we went hiking in the mountains.

At the Track
1/2 mile powerwalk
4 mile run - 43 minutes
Sprinted the last half mile - felt good
1/2 mile powerwalk

Lori's Tiger Set 1x10 each exercise to cool down
15 minutes

[Greg Newton]

7-2-09

Lori's Tiger Set to warm up 1x10 each movement
15 minutes

Incline Tee's 10x10 supersetted with Atlas Situps 10x20 and Abdominal rolls

Power Belt
DSR Neck 4 ways 4X10
3 position movements - Row, High Pull, Military Press, and Stiff Legged Dead Lift

[Greg Newton]

7-2-09

Iso Powerflexes with Lori - 15 minutes

Tees 10X15 supersetted with full range Atlas leg raises - 10x10 followed by abdominal rolls

Iso Belt
4 way neck DSR - 4X10
Three positions - behind the neck press, curl, reverse curl, and deadlift

[Greg Newton]

7-3-09
Went to the track with Lauren in the AM
1/2 mile power walk
1/2 mile run
1/2 mile power walk


PM
4 miles - 45.30 minutes
very hot and humid

Did Tiger Moves with Lori when I got home

[Greg Newton]

7-4-09

Incline Tee's 15, 15, 15, 12, 12, 12, 10, 10, 10, 10
supersetted with Atlas situps 5X20 and full range Atlas leg raises 4X8,
last set was 90 degree leg raises 1X75
Also did stomach rolls 10X10
33 minutes

Iso Power Belt
4 way neck 4X10
Three positions - row, high pull, stiff legged dead lift, and military press

10 minutes

finish with Leiderman pressouts 1X10 each leg

[Greg Newton]

7-5-09

Regular Tee pushups 5X20, 3X16, 2X15
supersetted with
Atlas situps 5X20, Full range leg raises 4X10, 90 degree leg raise 1X100

IsoPowerBelt
4 way neck DSR 4X10
Three postions - Behind neck press, curl, reverse curl, and Deadlift

Liederman leg pressout 1X10 both legs

[PowerHank]

Good work there, Greg. You're making me feel pretty humble. Tremendous improvement in your physique over a short period of time.

Keep up the good work,

Hank

[Greg Newton]

Thanks Hank,

That means a lot coming from you.

7-6-09
Hit the track. It started raining hard, but hey, at least I wouldn't be hot.

4 miles - 42:15 - my best time yet.

I have to give credit to John's systemic enzyme formula. No knee, back pain or stiffness afterwards. I also have to give credit to the tee's. The wind was great and it only took a minute or two to recover afterwards. I am slowly but surely running harder and faster.

[Greg Newton]

7-7-09

Powerwalked a couple of miles

7-8-09
Did Lori's Tiger set with her
15 minutes

Incline Tees elevated 20" - 7X15, 3X12
with
Atlas situps 4X25, full range leg raises 5X10, ninety degree leg raise 1X100
35 minutes

Isobelt
4 way neck DSR's 4X10
Behind the Neck Press, Curl, R. Curl and Deadlifts - three positions
Liderman leg pressout 1X10 both legs
15 minutes

*Note - My flexibility and overall feeling of well being suffer slightly when I don't regularly practice Lori's Tiger Set as warm up or as a cool down. This is because the exercises were chosen predominantly for the stretching and lengthening effect on the hips, lower, back, upper back, and shoulders.

*Note - I've switched my goals around. The current goals are to get 150 incline Tee pushups in a workout and to do 200 regular Tee pushups in a workout in ten sets. I am not too far away. In the not too distant future I want to be doing 8X25 in both exercises. I also want to note that my thighs feel worked after doing the Tee's in multiple sets.

*Note - I am probably going to start serious martial arts training again by Sept. 2010 which will be my 50th birthday. I want to restart my quest for a blackbelt in Kajukenbo. Hopefully by next summer I can go ahead and start breaking myself in. I believe my Sigung will be very surprised at the physical changes in stamina and coordination.

[Greg Newton]

7-9-09

IsoPowerflexes with Lori

Tee's 6X20, 4X15 supersetted with situps 5X25, full range leg raises 4x12, 90 degree leg raises 1X100

Iso Power Belt
Four way neck

Three positions - Press, row, high pull, and stiff legged dead lift

Leiderman Leg Pressout - 1X10 both legs

Supplements - Am - multi 2 manganese, 2 coral calcium
PM - Espre one ounce, 2 Ultimate Joint and Inflamation Formula, 2 Laminicol, and 1 C synergist

*Note - I decided to lay off the Lith-a-Life for the summer. I can tell a difference in the ability to workout. It definitely made a difference.

[cliffa74]

Hey Greg,
Did not mean to offend, was not mocking you.
Just asking because I've had trouble with those in the past.

Sorry.

Have fun,
Cliff

[Greg Newton]

Hey Cliff,

No offense taken??? Were you talking about the question about the Leiderman Pressouts? I posted it on John's forum because I thought others might be interested in the hows of being able to do those. I couldn't at first.

7-11-09

4 mile run at the track - 42:30
1/2 mile power walk

Did a set of slow pull ups before as part of a warmup.

Did Lori's Tiger set with her as a cool down

[cliffa74]

:doh: D'OH!
:embarrassed:
Oops.
Thanks. I'm sure I'll thank you again after I read it.
And thanks again for the Pushup Blitz idea.

CLiff

[Greg Newton]

Hey Cliff no problem!

7-12-09

Lori's Tiger set with her - 15 minutes

Incline Tee's 10X15 supersetted with Atlas situps 10X30 - 43 minutes time

Iso Power Belt
4 way neck 4X10

Isometric contractions - three positions - French press, curl, reverse curl, dead lift

Leiderman Leg pressout - 1X10 each leg

supplements AM - one multi

supplements PM - two systemic enzymes

supplements night time - Two systemic enzymes, two Lominicol, 1 500 mg C, one ounce Espre, 2 coral calcium

[Greg Newton]

7-13-09

Slow chins on a thick bar - 6X4 - I am going with slow up and slow down to see if it will help my right elbow tendon

1/2 mile power walk
4 mile run - very hot and humid today
1/2 mile power walk

Tiger set with Lori to cool down

AM supplements 1 multi, 1 ounce Espre

Afternoon - 2 Systemic Enzyme Tablets

PM - 3 Systemic Enzyme Tablets, 3 Laminicol, 500 mg C, 2 Coral Calcium

[Greg Newton]

7-14-09

Tee's 7X20, 3X15, supersetted with DSR Power Belt rows 10x6, and Atlas situps 10x30
About an hour

Iso Power Belt
4 way neck DSR 4X10

Three position isometrics - behind the neck press, high pull, curl, and deadlift
Leiderman leg pressout 1X10 both legs
15 minutes

IPR Powerflexes with Lori
15 minutes

Supplements
AM - 1 multi, 2 Systemic Enzymes, 1 ounce Espre
Afternoon - 1 ounce Espre
PM - 4 Systemic Enzymes, 4 Laminicol, 500 mg C

*Note - need to start taking the Lith-a-Lithe again before workouts - it helps me push harder and focus better.
Work with the Tee's and the Iso-Power Belt give a feeling of confidence that has to be experienced to be believed.

[Greg Newton]

7-17-09

Workout outside on my deck for a change. Didn't push it. Also tried Gordon's rows from my chin bar with the Isobelt. I did 6X8 before I worked out.

Tee's 10x15 supersetted with Atlas situps 10X30 and DSR Isobelt rows 10x6

DSR fourway neck 4x10

Isobelt - 3 positions
behind the neck press, tricep press, curl, upright row, dead lift

Liederman leg pressout 1X10 both legs

Supplements - AM - multi, 2 systemic enzymes, 1 ounce Espre

Afternoon - 1 ounce Espre

PM - 4 systemic enzymes, 4 Laminicol, 500 mg C

*Note - need to pick up some more coral calcium tommorrow

[Greg Newton]

7-19-09

Ran today - did the 1/2 mile track with all the cardiac hills and inclines. Did 3 miles in 30:25. Recovered a lot better than the first time I tried it. It seemed much easier. I could have gone for four miles.

Supplements:

AM - multi, 1 ounce Espre, 500 mg. of C

PM - 3 Systemic Enzymes, 3 Laminicol, 500 mg of C, Coral Calcium 3 tablets

*Note - yesterday I went back to the more expensive Coral Calcium formula because it utilized more magnesium and calcium. Lori and I noticed an almost immediate difference in our rest. We both had very vivid dreams and slept nearly nine hours.

[Greg Newton]

7-20-09

Incline Tee's 5X15 knuckles facing forward supersetted with eight count leg raises 5X10
Incline Tee's 5x15 palms facing each other supersetted wtih full range leg raies 5X10
10X8 DSR row with Isobelt

DSR neck with Isobelt 4X10

Three positions - behind the neck press, curl, deadlift

Liederman leg press 1X10 each leg

Supplements

AM - multi, 500 mg C

PM - 2 systemic enyzmes, 2 lamincol, 500 mg C, 3 coral calcium

[Greg Newton]

7-21-09

Atlas pushups 25, 30, 35, 40, 45, 50 supersetted with alternate toe touch 6X20, ab roll 6X10, DSR Milo 6X10 while I was waiting for Lori to go to the track

At the track - 1/2 mile power walk, 4 miles - 42:40 minutes

Did Lori's Tiger Set with her

Supplements
AM - multi, 500 mg C
Afternoon - 2 systemic enzymes
PM - 2 systemic enzymes, 3 coral calcium, 500 mg

[Greg Newton]

7-22-09

AM - Did a low impact wake up routine to limber the spine - some from John, some from Bragg, some from C/A

Main workout - low incline Tee's (knuckles forward) 5X20 supersetted with slow, full range, hang at the bottom, close grip chins, 5X3

low incline Tee's (palms facing) 3X15 supersetted with DSR Isobelt rows 3X8

On the trampoline - crunches 1X100, Hershel Walker side crunches 2X50, eight count leg raise 2X15, full range leg raise (2X10) - The eight count leg raise was much harder on the trampoline.

Isobelt - 4 way neck DSR 4X10, three positions - behind the neck press, high pull, R. Curl, Deadlift

Leiderman leg pressout 1X10 both legs

PM - will do Powerflexing with Lori tonight


Supplements

Am - multi, 500 mg. C
Afternoon - 2 systemic enymes
PM - 3 coral calcium, 500 mg. C, 2 systemic enzymes

[Greg Newton]

7-23-09

Went to the cardiac hill track. 1/2 mile powerwalk to warm up. 3 miles - 28:30.

Lori's Tiger set afterwards. Lori actually ran some of her distance.


Supplements

AM - multi, 500 mg C, 1 ounce Espre

Afternoon - 2 systemic enzymes

PM - 3 coral calcium, 2 sytemic enzymes, 500 mg C