autumn's workouts

[keith james]

Hi Just Started my autumn workout routine, it started on friday of last week: this is how it looks like:
Friday.
1) tiger stretch squats...500reps.
2) calf raises off block...500reps.
3) atlas situps...100reps.
4)furey bridge...3 minutes.

Sunday.
1) atlas pushup 1...500reps.
*NOTE*
Ran out of time so i only did my pushups.

Monday.
1) tiger stretch squats...500 reps.
2) calf raises off block...500reps.


Thats it so far, as my workout goes i shall let you know how it goes.
All in good health.

KEITH JAMES.

[keith james]

Hi Guys
The continuation of my autumn workout is as follows:
Wednesday:
Liederman Pushups = 500 reps.
CIC & PIC for chest and biceps.

Thats all for now, all take care.

KEITH JAMES.

[keith james]

Hi Guys
This my follow up, so far:
friday:
Atlas pushups: 10 sets of maximum reps.
Standard grip plullups: 10 sets of maximum reps.
Atlas Pushups: 10 sets of maximum reps.

I find that sometimes when i train it is nice not to count reps every now and then, so that is why i train this way every now and then.
All in the best of health.

KEITH JAMES.

[keith james]

hi Everyone
The workout is going good so far, this is how it has gone so far:
Saturday:
Furey Squats: 500 reps.
Calf raise off block: 500 reps.

Monday:
Atlas pushup 2, (feet and hands elevated at the same height): 400 reps.
Regular grip pullups: 75 reps.

Thats all for now, all in good health.

KEITH JAMES.

[keith james]

Hi Everyone,
This how my latest workout looks like;
Wednesday:
Atlas Pushup 3(feet elevated higher than the hands): 10 sets of maximum reps.
Regular grip pullups: 10 sets of maximum reps.
Atlas Pushup 3 ( as above): 10 sets of maximum reps.
I then chose 3 exercises, dvrs & dsrs for the triceps.
Thats all for now.

KEITH JAMES.

[keith james]

Hi Everyone

Today this how my workout looks so far:

Friday:
This morning i did,
Atlas pushups 1: 500 reps.
then i chose 2 exercises from PYTP for the triceps, and i did 3 sets of 10 reps for each of them.
Regular pullups: total reps = 100 reps, keep on going until i reached the number i chose, which was 100 reps.
Thats it for now, i will keep on with this thread as it goes.

KEITH JAMES.

[keith james]

Hi Everyone

This is my workout so far this week;
Monday:
Lunges: 100 reps.
Atlas pushup 2: 200 reps.
1 legged calf raise: 100 reps.
neck bridge: 3 minutes.

Wednesday:
today i did the powerflex workout combined with the isometric workout, this is how it looks,
Panther flex 1: with reps of 50, a total of 500 reps.
Eagle flex 1: 3 sets of 8 reps.
Bear flex 1: 3 sets of 8 reps.
Gorilla flex 1: 3 sets of 8 reps.
Bull Elk flex 1: 3 sets of 8 reps.

After this i did the classic isometric and the powerflex isometric contractions for the chest, for the reps stated in the book.

Thats all for now.

KEITH JAMES.

[keith james]

Hi Guys
Had a bit of a break, trained yesterday, this is how it looked like:
Monday:
1 legged squats: 5sets of 10 reps.
sissy squats: 2sets of 20 reps.
crunches: 100 reps.

Tuesday.
feet elevated pushups, hands on pushup stands: 500 reps.
door towel rows: 100 reps.
towel lateral raises: 5 sets of 10 reps.

Felt good to have a few days off, then hit back with a vengenace.
All take care now

KEITH JAMES.

[keith james]

Hi Everyone

Sorry for the delay in writing this, the workout looks like this at the moment:
Friday:
1 legged squats: 5sets of 10 reps.
sissy squats: 5 sets of 10 reps.
1 legged calf raise: 5 sets of maximum reps.
crunches: 100 reps.

Saturday:
Feet elevated pushups, hands on pushup stands( i suppose these are similar to atlas pushup III ): 20 sets of maximum reps.

Tuesday:
Atlas pushups I: 10 sets of maximum reps.
3 dsr exercises for the biceps: 3 sets of 10 reps.
2 dsr exercises for the triceps: 3 sets of 10 reps.

So far it is going okay. I know that some of you reading this will notice that it is not written in stone, i am going by feel at the moment until John's new book comes out.

All in the best of health.

KEITH JAMES.