Hybrid Royal Cout Workout

[PowerHank]

Workout based around the Trinity Exercises (Pushups, Squats, and Bridges) incorporated with Dynamic and Self Resistance Isometrics.

TIVI:About 30 reps

Pushups: 62 Tiger Stretch in one set

Squats:500 Tiger Bend Squats.
These came a little easier today. Monday was huffing and puffing a little to finish up. Haven't been doing that many too often recently. A little bit sore today from Monday's--but not too bad.

Back Bridge: 180 count
This is one exercise that I dread at times. That's usually why I do it last. Today I told myself I was going to enjoy it. Came a little bit easier.

Hank

[PowerHank]

Haven't worked out today. Running late as usual.

But here's Wednesday's Workout.

Was reading the post about the 100, 100 club about people who can do 100 Tiger Stretch pushups and 100 Tiger Bend Squats in one set.That was a challenge. I thought about trying it. But to tell you the truth, I don't really like pushing the envelope--especially on pushups But still it was tempting to try. 100 squats is a walk in the park. But 100 pushups. I have to get psyched. I've done it, but that doesn't mean I can do it now.

I'm already talking myself out of this. Well, at least I thought about it for awhile.

TIVI: about 30 reps.

I wasn't even going to work out. But I was thinking about that 100, 100. Give it a shot. OK. I was psyched. So doing my new breathing technique I started off the first one slow: breathing in on the downward stroke, breathing in on the return. And then I just took off. Never went this fast with this type of breathing. Before I knew it I was at 50. Finished out 62 still flying.

But I knew what was coming. Nyet. I'll stay with my goal of 62. But that was the easiest 62 I've done in a while.

Pushups: 62 Tiger Stretch

Squats: 100 Tiger Bend.

Ah. I'll think I'll try again. That first 62 was too easy.

Pushups: 66 Tiger Stretch.
Flew through this set. And was still flying at 66. But again. I knew what was coming. I just don't feel like doing 100. I just don't feel like it. I just don't feel like it. Think positive. I am thinking positive. I'm positive I don't want to do 100 Tiger Stretch pushups in one set.


Wall Walk:1


Hank
Junior Member

[Hopeful]

Hi Hank:

I think your workouts are awesome. And the advice you dispense is really good. Keep up the great work. I'll be reading.

Hopeful

[PowerHank]

Whoa! It's Pierini. The Power Lifting Guru from the Far Left State of California. I've got a friend in Virginia that has some Olympic Weights. He said he would track me some sets down, if I were interested. I may just do it. Just so I can be like Pierini!.

Well, at least I know there's one real man on the West Coast. Interesting Blog Site. I think I registed on your site as PowerHank, too. But I forgot my password. Must be getting old.

I just got a Ford Festiva that I need to fix up. Maybe I can make it out to the West Coast with this 43 mpg car! As long as Obama doesn't make me convert my car to electric before that time. Change is coming. I'm getting a sick feeling in my stomach.

I was just thinking this morning about posting some of my philosophy about the 6 on 1 off workout. Since you brought it up, I guess I will.

Years ago (about 35 years ago) I started reading the Old Testament and New Testament on my quest for spiritual enlightenment. But I remember reading in Leviticus about the Jew's Sabbath periods: Saturday, Sabbath years, Years of Jubilee, etc. But the main point I picked up was that God worked for six days and rested on the seventh and commanded the Jews to rest on the Sabbath Day in memory of the creation. And then I remember reading that the farmers should rest their fields by allowing them to lay fallow every seven years. The Lord would bless in the sixth year so they would have an abundance of food to last for the years when they were not growing and working the land.

So by faith I have come to the understanding or theory that the creator has built into the creation a need to rest. And from history, I have noticed that the French when they tried to mess with the calendar week, their nation fell into sickness and disease. So, why fight with the built in mechanisms. Just go with the flow: Work 6, rest 1.

Now I exercise--most of the time--six days a week and rest on Sundays. And then every six weeks I take the seventh week off. I did this back when I had been doing the Royal Court Routine and was noticing that my hip joints were a little sore and a little loose. Well, doing 500 squats every 6 days for about a year will do that for you. So, remembering the Jewish Sabbath principle, I said to myself, "Take one week off after six weeks and take 1 month off every 6 months." So I did. And the hip joints are feeling great.

I don't really keep track of the months that much. And sometimes I wonder if I'm accurate on the tracking of the weeks. But I don't hesitate to take a month off--especially if I'm feeling too loose or the joints are starting to bother me. A ggod month's rest is a good month to recuperate.


Well, today's workout:

Returning from a week off.

TIVI: about 20 reps.

Squats: 500 Tiger Bend Squats in 12:02.

Pushups: 62 Tiger Stretch in 1 set.

Back Bridge: 180 count.

Worked in the Chest Routines from Pushing Yoursel to Power (PYTP).

Hank

[PowerHank]

Week one: Tuesday's Workout

Short session of TIVI:

Did the court routine backwards today. Started with bridge, proceeded to the Squats, finished with pushups.

Furey Bridge: 180 count.
Felt kind of tight. Maybe it's because I wasn't warmed up with 500 squats and 62 pushups?

Squats: 500 Tiger Bend in 14:30.
Added a few minutes to yesterday's time. Felt a little brittle last night while pedaling the bike around. So I eased off of the speed today.

Pushups: One set of 62 pushups.

Did the Liederman chest press. And 1 set of 4 pullups.
Been trying to do a few pullups every day. That's one area where I'm weak. But can now do 4 straight and 5 probably, if I 'kip' it up.

Well, on the subject of 'kipping' it up. Furey recommends deep breathing exercises (Farmer Burns Stomach Flatteners). I recommend squats in addition to the deep breathing exercises. But the best indicator of an effective exercise routine that produces higher tetosterone levels usually occurs around 5 to 6 AM in the morning. Makes it difficult to sleep.

Have a good day.

Hank

[PowerHank]

Week one :Wednesday, Thursday

Couple of short workouts. When pressed for time, I can always do something. As Pierini says, "A little bit is better than nothing." And it definitely is.

I think the guiding principle and lesson that should be learned is the lesson of faithfulness. As the Apostle Paul says, "Moreover it is required in stewards that a man be found faithful." It's better to do something everyday than killing yourself one day and laying off five.

So Wednesday's workout:

Pushups: 62 Tiger Stretch in one set.

Squats: 100 Tiger Bend done at a mind-bending clip.

Wall Walk: 1


Thursday:

TIVI: about 5 reps.

Pushups: 62 Tiger Stretch in one set.
Ever since reading about the 100, 100 club and trying to move at a rapid clip, I feel confident enough with the new breathing technique to fly though these. So, that's what I did today. One of my long term goals is to be able to consistently do 100 set reps with no problem. I guess I should up the minimum set count to 65 or something. 62 is getting too easy.

Wall Walk: 1

Hank

[PowerHank]

Real short Workout Friday:

1 Tiger Stretch pushup. Was going to do 2. But I fell asleep.
That 1 pushup gave me a good night's sleep.


Saturday.

Upped the ante.

TIVI: a few reps.
Pushups: 65 Tiger Stretch
1 set.

Decided to up the count minimum for the first set to 65. 62 is coming with no real problems.

Squats: 555 in 1 set
Did 500 straight Tiger Bend. Switch over to Great Gama Jumpers. Got distracted. Did 5 Tiger Bend. Got my mind back on track. Finished up to 55 with the jumpers. And threw in another 5 Great Gama Jumpers just so my conscience would not bother me for not doing at least 50 Great Gama Jumpers.

Finished off with a bridge.

Bridge: 180 count.
Furey Bridge. This was a fast count. For some reason I felt a little stiff today. Must have been my attitude. I usually say to myself that I don't like the back bridge and at times that creeps in and bites me.



Monday:

Quick 15 - 20 minute workout today.

TIVI: a few reps.

Pushups: 65 Tiger Stretch in one set.
Keeping with the new rep count. Not going all out. Maybe at about 80 - 85% max speed. I usually go this speed. If I go faster, it's easier,but maybe not as effective? Last two were pretty slow.

Squats: 150 in 1 set
Started of with 100 Tiger Bend. Finished with 50 Great Gama Jumpers. On 130 went all out on the speed to finish out with 20 high speed jumpers. Was thinking about doing another 500 set, but looked at the clock and decided to cut the workout short. So to compensate, I increased the intensity to burn more carbs.

Back Bridge: 180 Count.
Told myself that I was going to be relaxed and enjoy this bridge. And what do you know. Much easier today. The power of positive thinking.

Hank

[PowerHank]

Tuesday: Short workout
About 8 pushups: Tiger Stretch
10 Tiger Bend Squats

Wednesday: Normal workout

TIVI: a few reps

Pushups: 65 Tiger Stretch in one set.
Experiencing a minor bit of soreness in the muscles, not much. Doing OK

Squats: 500 in 1 set

Started off with 490 Tiger Bend. Finished with a feverish set of ten Great Gamma Jumpers.
At 400 count, upped the speed factor about 12% to burn more carbs.
Finally time was around 12 minutes give or take 15 seconds.

Wall Walk: 1

Started the PYTP Chest Routines after finishing the squats. Was only going to do the Liederman chest press, but decided to finish out the set. Did a complete routine of the chest routines.

Hank

[truth42day]

I really like the sabbatical principle....I believe you hit something here brother. I've been attempting to do some sort of exercise on a consistent basis and always felt Sunday would be the time to rest as well (I'm not always good at this though if I've blown it a couple times throughout the week already-running late in the am, father of 4, homeschooling, etc). I am going to try to keep this.....6 days 1 rest day, 6 weeks 1 rest week, six months one rest month. Wow....I believe this will honor Jesus and we can expect His blessings....thanks.

[PowerHank]

I really like the sabbatical principle

Thanks for the comments.

I don't believe there's any moral merit to keeping or not keeping a sabbath : "One man esteemeth one day above another: another esteemeth every day alike. Let every man be fully persuaded in his own mind. He that regardeth the day, regardeth it unto the Lord; and he that regardeth not the day, to the Lord he doth not regard it. He that eateth, eateth to the Lord, for he giveth God thanks; and he that eateth not, to the Lord he eateth not, and giveth God thanks (Romans 12:5,6)."

But I do believe that the sabbath principle is something that is built into the creation. You can't avoid the consequences of ignoring a need for rest. So, if possible, work during the day. Sleep at night. Take a day off weekly. Don't hesitate to take a week off. And if your body starts really complaining, take a month off.

Week 3. Friday.

Haven't been doing too much lately. But I never forget the advice of Pierini. Probably one of the best pieces of advices I've received on this forum: "A little bit is better than nothing." Another principle that the scriptures place a high value on is faithfulness. Sometimes we think that we must do some fantastic routine on a daily basis, when in reality we would be better off just doing something faithfully each day of our scheduled exercise.

So, if pressed for time, just do a little something. Several times this week have done just a little having been pressed for time and preoccupied with other endeavors. Yesterday: 10 Tiger Stretch Pushups, 10 Hindu Squats. And 1 big PowerHank yawn. Hit the sack.

Today was more getting back to a normal workout for me. I like to post these more than the others:).

TIVI: About 25 reps.
Imagined my body oiling the joints during this process. Since the mind is a powerful tool in exercise, might as well use it to lubricate the joints before getting started.

Pushups: 65 Tiger Stretch Pushups 1 set
Been struggling to finish 65 lately without a Whacky Baby Tip (WBT) to the new increased limit. But today I envisioned doing 75 in my mind and went at a brisker pace. No problems finishing today.

I guess if anybody wants to know what a WBT is, they'll have to search the archives.

Squats: 500 Tiger Bend in 1 set - about 12:30?

Back Bridge: 180 count.
Didn't do too bad today on the bridge. Haven't done it in awhile. Been trying consistently to watch my attitude on this one. Keep on saying to myself I like this one and I'm going to do well.

Did the first 4 or 5 of the Chest Routines from PYTP.

Hank

[PowerHank]

Week 4: Monday

Starting another week already.

TIVI: About 30 reps. Thinking into the joints. Sending lubrication to the joints. Don't know if this works. But it sure sounds good.

Pushups: Still at 65 in one set. 65 Tiger Stretch.
I can tell I'm pushing the limit now. Seems like when I get down to the last two, I can feel the strength start to leave the arms. Woody Stroud. 10 sets of 100. I'm still trying to get to to one set of 100 without straining. He must have been more motivated than I. But that's one of my goals. Get to be able to do sets of 100 without much strain.

Squats: 150 Tiger Bend
Started with 100 Tiger Bend, finished with 50 Great Gama Jumpers.

1 Doorway stretch:
Just trying to emulate the stretching movement of the tiger. I pull about 1 1/2 feet away from the doorway. Lean into the door and grab the door frame. Stretch like a tiger and do a few Farmer Burns Stomach flatteners.

Flutter Kicks: 50 in 1 set.
Wow. These are real gassers. Lie on your back. Put palms down on the floor right underneath your tailbone Like doing a diamond pushup, but your butt is on top of your hands. Keep your legs straight moving your legs up and down about 2 -3 feet. Like you're swimming in the air. Really gets your heart rate going and it is a great workout of the mid section. Some guy said this exercise would knock the inches off your mid section. That's what I need.

Hank

[Scott Silva]

Hey Hank,

What's with your name of your routine, "Hybrid Royal (Old) Cout Workout"???

:)

Pierini. Probably one of the best pieces of advices I've received on this forum: "A little bit is better than nothing." Another principle that the scriptures place a high value on is faithfulness. Sometimes we think that we must do some fantastic routine on a daily basis, when in reality we would be better off just doing something faithfully each day of our scheduled exercise.

An old tip sent out by Fury...

Your Secret Power
by Matt Furey

Today I will discuss your secret power. Whether we are talking about success in fitness, sports, academics or the marketplace, everyone has this SECRET POWER at his disposal – and it will work every single time if you use it.

This secret power is nothing more than having a daily regimen. I know, I know, it sounds too simple. And it really is simple, but hardly anyone does it.

The masses flap, flop and flounder, they have no idea what to do from one day to the next, and that is why they fail…

The person who follows a daily regimen of exercise, work or study quickly rises above the herd and becomes better than he can imagine! And it doesn’t take that much…

Take writing for example; back in 1995, two of the keys to my success in finally finishing my first book were as follows:

1. Don’t wait for the right words to come. Just get started and write whatever comes to mind.

2. If you type four double-spaced pages per day, you will have written a new book every three to four months.

Now, these two points are not hard medicine. Four double-spaced pages are not a lot of writing. But that is all it takes to write two, three, or even four books a year.

At any rate, the daily discipline of writing four pages a day is no different than the daily discipline of doing exercise. Those who worry about overtraining in this method have completely missed the boat. There is great power and energy behind working on a project each day, even if for only 15-30 minutes.

Let’s look at your program. In most cases, most of you probably are doing a routine that takes no more than 30 minutes. If you only do it three times a week, you’ll get results. But if you train everyday for the same amount of time, you’ll get even more results. The exercises don’t have to be the same. But your commitment to daily exercise does.

I can unequivocally state that if you train for 30 minutes per day, every day, without missing a beat, after one year, you will be a stud compared to where you are now.

Your regimen may be as simple as 100 assorted push-ups, 100 assorted squats and 100 assorted abdominal exercises. Follow this everyday and you will be amazed at how much it helps you.

I use the word “assorted” so that the routine doesn’t have to be the same each day. In fact for sanity’s sake, make it different each time, even if it’s only a little bit.

Because I understand the power of a daily regimen, I wholeheartedly recommend it in my books. Those who don’t recognize it’s power would prefer you train only twice a month. On a regimen like that, you ain’t a gonna be training for more than a couple of weeks. You’ll have so many diversions that you’ll forget you were even on a schedule.

One of the biggest advocates of a daily exercise regimen was the legendary Martin “Farmer” Burns. In his 1914 mail-order course, “Lessons In Wrestling and Physical Culture” – Burns not only advocated daily exercise, but he said to do it twice a day; in the morning and before retiring at night.

Another advocate of twice-daily training was Charles Atlas. In his “Dynamic Tension” course he showed many of the same type of exercises that Burns’ taught. And he also emphasized the importance of deep breathing for enhanced physical power. He was right on the money.

Take it from two legendary supermen who knew. Daily regimens guarantee your success.

[PowerHank]

Week ? I don't know. Been preoccupied with everything else. But have continued working out some.
Decided to post today. Cause I had a bigger than normal workout. But have doing a minimum of 65 pushups, One day I had 10. About 150 squats, and at least 1 Wall Walk.

Hey Whacky. Thanks for the info. Good reinforcement. I like the info about writing a book. Maybe I'll start writing that book now. You're a great encouragement.
It's supposed to be the Royal Court Workout. But I caught the mistake, corrected it, but the website software don't allow the author to change the name of his thread. I guess that's an administrative task. And I'm not an administrator on this website. So a Cout Workout is really specially designed for C++ Programmers: cout << "Royal Court << endl; And since I'm learning C, C++ it fits right in.

Today's Workout. I think it's Week 5. Week 5 sounds good. Even if it is Week 6. I'll repeat Week 5.

TIVI: About 35 reps

Pushups: 65 Tiger Stretch. Been keeping at 65 in one set for awhile. Some days are harder than others. And some days (not as often) are easier. Helps to get a good night's sleep.

But I'm feeling stronger on the 65 set now. Will probably up the ante here in 2 or 3 weeks.

Squats: 500 Tiger Bend.

New record on time. 00:09:25 Even used my cell phone's stopwatch feature. Just got a cell phone the other day. First time I've had one. Personally, don't care for 'em. But a trac fone for $10 ain't bad.

Back Bridge: 180 count.

Hank

p.s. I won't gripe if the administrator changes the title of this thread. (replace the Cout with Court)

[PowerHank]

Week 5: Saturday

Pushups: 65 Tiger Stretch

Short workout this morning. Have not been getting enough sleep lately and today it showed. Had to take a Whacky Baby tip (WBT) to finish up the rep count to 65. Rested on top at 60. Finished out the 65. Doesn't happen too often. But it does happen. And usually the exercise that really gauges my current strength level is the pushup. I could probably do 500 squats with a 104 degree fever.

Squats: 50 squats.

Wall walk: 1

Couple Chest routines.

Hank

[PowerHank]

Week 6: Monday

A few reps of TIVI joint looseners.

Pushups: 65 Tiger Stretch
Got a good night's sleep last night. No problems hitting 65 today.

Squats: 150
100 tiger bend, finishing with 50 Great Gama Jumpers

Flutter Kicks: 55

Wall walk: 1

I like these flutter kicks. It seems to be working out as a great cardio exercise that also helps trim the gut. Over the last few years of trying different cardio exercises, I would say that this one has got to be a keeper. I'll be adding it to the pushups and squats. Makes for a great 3rd cardio to add to the routine.

Basically, I do a routine, recuperate, do a routine, recuperate, do a routine, and recuperate. etc. Doing these three makes for a great short workout. And I usually like to throw in something for the back along the lines of a Furey Bridge, Wall walk, or at least a doorway hanging stretch while throwing in a few Farmer Burns Stomach flatteners.

Seems like the experts recommend an all out cardio, recuperation, all out cardio, recuperation, etc. to burn the carbs and obtain the after-burner effect. Which basically means that your body will burn more calories throughout the day by following this method than by doing a long, grueling, and slower paced type of workout. You will continue to burn calories after the exercise time throughout the day; hence, the after-burner effect.

Hank

[PowerHank]

Week 6: Thursday

New Year's Day workout

TIVI: very few reps.

Squats: 500 Tiger Bend in 10:15

Was going to go for 2009. Just read someone did 2009--some girl--in 55 minutes. So, I thought I would blow her out of the water. Went too fast. So I quit at 500. Should of slowed down to about 12:30 per 500. Oh well, next year. Have already done 2,025 a couple years ago, anyway. I think in about 53 minutes. Haven't been doing 500 consistently in sets for awhile. And haven't done the Karl Gotch squat routine too often recently. So 2000 and some might be pushing it for now.

Pushups: 1 set of 65 Tiger Stretch.
Today, concentrated on the thought of pulling in strength as I breathed in on the stroke. Seems to have helped some. Being that I haven't been sleeping too much. That's good. But it always helps to have a good night's sleep. Also, you live longer, if you average 8 -10 hours sleep per night. So I must get back to normal sleep patterns.

Flutter Kicks: 55
55 flutter kicks is starting to come easier. Going to have to up the count to 60. Am still liking the appearance of fat burning off around the midsection. Attribute this to the continued use of Fish Oil, eating Oatmeal for breakfast, and the new flutter kick exercise. This one really hits the midsection and it's an excellent cardio exercise to add to the squats and pushups. So, like I said before, this one's a keeper.

Wall Walk: 1

Few Door stretches. Worked in the PYTP chest routines in between the sets.

Hank

[PowerHank]

Week 6: Saturday

Few TiVI to warm up.

Yesterday thought about doing 10 sets of 100 jumpers and 10 sets of 50 Tiger Stretch Pushups. By the time I got up, talked myself out of it and instead went for 5 sets.

But I started off with one set of 60 flutter kicks. These are getting easier. But they can still be a gasser. I guess I'll work up to 100 in one set eventually.

Pushups: 5 sets of 50 Tiger Stretch for 250 total

Squats: 5 sets of 100 Great Gama Jump Squats for 500 total.
On completing the first set could start to feel the burn. I haven't done sets of 100 jumpers in a while. But as the sets went on seemed to loosen up and didn't have much problem.

Back Bridge: 1 Furey Bridge for 180 count.
Been concentrating on relaxing lately and this makes the exercise easier. The tendency is to tighten up the neck because you're afraid your neck is going to snap in two as your nose hits the mat. By the way, quit using a mat. I threw it away. Just use a regular towel folded up four times to rest the forehead. It's harder to hit your nose and it provides enough cushion.

Worked in the PYTP chest routines in between.

Hank

[PowerHank]

Week 1: Monday, Tuesday, Wednesday

Posting today finally after a week off. Will just comment on some of the things I've noticed. As usual, if you give yourself a week off after the body is accustomed to working, you should notice more than the usual muscle growth. The body continues to build muscle at its old rate; but since you're taking a rest the muscle isn't being torn down. It's a good way to make gains in mass without working out. But you have to work first.

After about 3 and a half years of doing these Tiger Stretch Pushups am starting to develop some appreciative pectorals. Haven't made as much progress on the gut as I would like, but with the new added flutter kick exercise am starting to notice some improvement there. Did lose about 20 pounds to 180 from about 199. But have kind of got stuck at 179, 180 for the last 2 years or so. Don't mind the weight as long as it's in the right ratio (muscle/ fat). But it seems like Green Tea, Fish Oil, and the Flutter Kicks are finally starting to chip away at the old gut. If I suck my gut in, you really can't tell.

I think I might be willing to post a picture after another year or so.

Well, today's workout:

TIVI: a few reps of the joint looseners.

Pushups: 65 Tiger Stretch in 1 set.
Struggled a bit to finish 65 Monday. Tuesday was easier than Monday. And a little easier today. But it has been easier. Thinking about starting on a program of adding one extra rep for each week this year. That should put me up to at least a 100 before the year's out. That would be cool. Want to be able to be able to consistently knock out a set of 100.

Flutter Kicks:
Saw these done on a war movie I just watched. They were counting 1,2,3,4 2,2,3,4 ..... etc. So I changed my counting from 1,2 2,2, 3,2 to what they were doing. But am doing less with the new counting method. Must be the extra brain work.

Squats: 225
Alternated between Tiger Bend and Great Gama: 50, 25; 50, 25, etc....
Did 75 the same way on Monday, 150 yesterday the same way.

Back Work:
Did a few door jam stretches.

Hank

[PowerHank]

18 degrees in Pennsylvania today. About 7 inches of snow lie on the ground. And I was just thinking it would be great to get out and get in a Wild Wilderness Workout. It's been awhile. You know it's cold when the snow starts lying in the streets and the salt stops working. A great time for a Wild Wilderness Workout.

So I pulled out my classic Schwinn 12 speed (now a modified 18 speed), packed up my camera and tripod to take a few pictures of the mighty Allegheny iced over, threw in my glass jug in my back pack to get some fresh spring water out of the side of the hill, and took a few extra dollars to buy some Steeler's gloves. It was going to be a long trip: I didn't want frostbitten fingers.

I'm taking the regular route of the Armstrong Trail through the small town of Kittanning that follows the banks of the mighty Allegheny river: the same route that Lieutenant Colonel John Armstrong and his troops traveled and used in the 1750's as they fought the Indians and the French. They built a railroad later on the Armstrong Trail and the railroad eventually shut down. They pulled the tracks and the state purchased--or maybe I should say seized--the land on the railroad trail and made a walking path following the footsteps of the historic Colonel Armstrong.

But when I reach the outskirts of the town of Kittanning the path has not been maintained. I guess they didn't think I was going to be using the trail in the dead of winter. I should have called. State workers. What did I expect for my tax money paying these guys $15.00 an hour, health benefits, and retirement. A clean path? Go figure. Anyway, I like it this way. I can appreciate the hardships and sacrifices of our forefathers who braved the elements, fought off the Indians, and brought civilization to the wilderness of this country. Don't know how they made it without food stamps, social security, welfare, and federal programs to help them survive. I guess they believed God could take care of them. And they worked.

About two miles out on the path I only see one set of footprints. Looks like everybody else turned back. I was able to navigate the trail by bike to this point, but I had to dismount and walk the rest of the way to the Cowashannock, a small trout stream that feeds into the Allegheny. I thought I would be cold, but with the extra effort of having to walk through the ice crusted snow with my bike I'm about to break into a sweat.

My goal. 65 Tiger Stretch Pushups, 100 Tiger Bend Squats, and a 10 second Gymnastic bridge on the big rock at the foot of Whitesucker falls on the Cowashannock. The darkness comes early this time of year. It's only about 5:15 p.m. and the sun is beginning to fade as my bicycle spokes scratch through crusty top layer of snow. Crossing the Cowashannock Creek bridge at the Allegheny I can finally pedal my bike for a few hundred yards before having to resume pushing my bike along the fisherman's trail that follows the banks of the Cowashannock creek. About another 3/4 of a mile and I'll be at the great rock through which the waters of the creek have hollowed out a large hole over time. A hole so large, I've swam through it a few times. Today I won't be swimming through the hole. A layer of ice has covered the waters.

I reach the path that leads down to the rock, lay my bike down, and carefully maneuver my way down grabbing onto a sapling that allows me to safely drop down to the path below. One big flat rock juts out from the creek at an upward angle. Usually, I just carefully step down this rock onto the great flat rock that lies by the deep swimming hole. But today it's covered with a layer of snow. So, I sit down on my behind and slowly slide down to the great flat rock. Take a few pictures. I run out of film.

Today's workout:

TIVI: No TIVI today. I'm already warmed up.

Pushups: 65 Tiger Stretch in 1 set.
I think I'm going to do 3 sets of 25. But at 25 I said I would go for 65. I do. I'm taking it easy today. The rock is not flat, but gently slopes downwards to the creek. I kick off some of the snow with my tennis shoes: an area large enough to do a few pushups without having to hit my face in the snow every time I go down. Wow, I'm kind of drained. That's not easy walking through that snow to get here for a workout. I face away from the creek with my feet lower than my hands. Makes it easier to do the pushups, if you're doing them on an upward slope. A downward slope is another story.

But still I barely manage to finish 65 and collapse in the snow on the last one. Glad that's over.

Squats: 104 in 2 sets.

Set one: 3 Tiger Bend.
I had taken off my gloves. But now after doing 3 Tiger Bend Squats, I put them back on. Your fingers get kind of cold dragging them through the snow.

100 Tiger Bend Squats
Usually, 100 is no problem. But today Old Man Winter makes me feel like an old man. Besides, I'm wearing an extra 5 - 10 lbs. of clothes. And I finish with 1 Great Gama Jump Squat. That's enough. I'm tired. The gentle murmur of the creek echos inside my stocking hat as the wind softly moves through the barren trees by the creek. I lay down in the snow. I feel the calmness and appreciate the beauty of the Lord's creation as I look up through the branches towards the cloudy gray skies.

Gymnastic Bridge. 10 seconds.
I struggle to keep my footing as my feet slip on the snow but manage to push my arms up to full extension as I form the Gymnastic Back Bridge.

One more half mile. I have to see if Buttermilk Falls is completely iced over. It's even darker now. But the sun light still manages to provide light through the gently falling snow. I imagine I see someone on the pathway ahead. I keep walking. It's just a dark tree. I make the falls. About 95% ice. The falling water manages to keep a small sliver unmelted as it flows down towards the Allegheny.

I walk back to the road that provides car access at the camp grounds of Buttermilk Falls. I take the road instead of the trail. I'm tired of fighting the snow and the trail. The road is steep to begin with. I stop several times to catch my breath. But it levels out and about an half an hour later, I make it back home.

There's no place like home.

Hank

[PowerHank]

Week 2: Monday

Feeling kind of washed out. I didn't think that it should have been so hard to do 100 squats last Saturday, so I went for 500 today working out inside. Decided to quit at 300. Was going fairly fast, but still didn't expect to feel so wasted at 300. Probably due to the fact that I have not been getting enough sleep. Sleep is essential. I'd rather not sleep, but you just have to sleep or pay the consequences. And after Saturday's Wild Wilderness Workout (WWW), I feel kind of thin and brittle. I need a recharge. So today I had a bowl of Broccoli Soup made with hot sauce and pepper. Feels like that did the trick. I need my greens. See how it goes tomorrow. Plan on slowing down the pace and do sets of 500 more often.

Today's Workout:
Inside

TIVI: a few reps, about 20 or so.

Pushups: 66 Tiger Stretch
Said I would start adding 1 a week to the max total. Trying to work my way up to 100 in one set. So this week's goal is 66. Made it to 66. Slowed down a little on the last eight. But made 66.

Flutter Kicks: 30 sets of 1,2,3,4, 2,2,3,4, etc.
As usual, these are gassers. But looks like they are producing results (thinner waistline). So, I'm sticking with 'em.

Squats: 300 Tiger Bend in about 7:00
Original goal was 500. But have been feeling tired lately. Need more sleep. Not been sleeping much lately for the last 2 or 3 weeks and it's starting to show in my reps. Good night's sleep last night. But need to become consistent in my sleep times and durations for maximum health and strength.

Back Bridge: 180 count.
Feeling a little bit stiff lately doing these. But attribute that to the lack of sleep. Confident I will feel better tomorrow with a good night's sleep.

Did a few Liederman Chest Presses.

Hank

[PowerHank]

Week 2: Tuesday

Better Workout today. The Broccoli Soup kicked in and had a good night's rest.

TIVI: About 20 reps of the joint looseners.

Pushups: 66 Tiger Stretch Pushups.
Finally, felt pretty strong on these today. Did slow down a little on the last 5 or 6.

Squats: 500 - 498 Tiger Bend, 2 Great Gama.
Had to throw a few Great Gama jumpers in there. Slowed down the pace today. 500 timed out at about 13:57. Went ahead and did the flutter kicks after the squats instead of before. Was suspecting that they drained quite a bit of energy from the squats.

Flutter Kicks: 25 reps of 4 counts: 1,2,3,4 2,2,3,4, etc.....
These must be a great exercise for the legs as well as the core. Since I was kind of shot, really didn't want to push it to 30 reps. I think the Flutter Kicks work a lot of the same muscles as the squats--even though you're lying on your back doing them.

Wall Walk: 1 wall walk.

Worked in the first five of Pushing Yourself to Power's chest routines.

Hank

[PowerHank]

Week 3: Tuesday

Had a real short workout yesterday. Wasn't going to do one. But remembered the Pierini Practice: "A little bit is better than nothing!" So did 10 slow Tiger Stretch Pushups, and 10 slow Tiger Bend Squats.

Today: Another shorter workout.

TIVI: a few reps

Pushups: 67 Tiger Stretch in 1 set.
Took a Whacky Baby Tip (WBT) at about 60 and finished out at 67. That's the goal for this week. One set goal of 67. What takes the most time in these workouts is the squats, if I go for 500. That's a good 12 - 14 minutes plus a break of around least 2 minutes

Finished out strong last Saturday with 66 in one set. Felt pretty strong throughout the set. So wasn't expecting to use a WBT to finish out the set of 67 today. But will get stronger, if the pattern follows as last week doing the 66. Shooting for finishing out a complete set without having to pause. But will pause, if necessary on top to recuperate.

Squats: 125
100 Tiger Bend finishing with 25 Great Gama Jump Squats.

Wall Walk: 1

No chest routines today. And left out the flutter kicks today. Hope to get them in tomorrow.

Hank

[PowerHank]

Another quick workout today.

TIVI: about 5 reps

Pushups: 67 Tiger Stretch.
Little bit stronger today than yesterday. Slowed down at the last 5 or so, but didn't have to take a pause on top: better known as a Whacky Baby Tip (WBT).

Squats: 125
100 Tiger Bend, 25 Great Gama jumpers to finish.

Couple of door stretches.
Lean into the door ledge, grab it with your fingertips, stretch your lower spine while doing Farmer Burn's stomach flatteners.

Kind of like doing the final stretch of a Tiger Stretch pushup, but vertical.

Matt Furey had an interesting link on the Mind Body connection (http://mattfurey.com) on how to feel positive without positive thinking. But in essence he tells the listener to associate the power and strength of the sun through the breathing process.

Don't know if I particularly care for using an image of the sun to achieve the end of feeling positive. But the same principle can be applied using any positive thought. But you could try substituting the thoughts of strength, power, vigor, etc. for the sun and achieve the same results. And you can selectively control and channel the desired effect by being selective in your choice of ideas or images that you use during the process he gives an example of.

Hank

[PowerHank]

Week 3: Thursday:

Short workout on Wednesday. 10 slow Tiger Stretch pushups. Now that was short.

Today's:

TIVI: about 3 reps

Pushups: 67 Tiger Stretch in one set.
Been thinking about the Furey concept of using images in the mind body connection, but applying that principle to the exercise. It's one thing to think put your mind into the muscle, but it helps to dramatically improve that influence if you project an image into your mind that reflects the qualities that you want to achieve.

For instance, using the image of the sun invokes thoughts of strength and warmth. But imagine thinking of the strength of the lion as you breathe in during your exercise. That's what I tried today going down for the initial movement of the Tiger Stretch pushup I inhale imagining that I am inhaling strength of the lion, breathing out the fatigue as I'm going back up to the top of the movement.

Seemed to work pretty good. I did feel a slight degree of fatigue as I hit sixty. But was able to keep up the speed and felt considerably stronger as I finished out the set. Usually, when you tell someone to put their mind into the muscle you can see their eyebrows furrow in deep concentration. I suppose that helps, but imagine infusing your body with the strength as you inhale during the course of the exercise.

Flutter Kicks: a set of 30 using the four count method: 1,2,3,4 2,2,3,4 ......

Squats: 125
100 Tiger Bend, 25 Great Gama Jumpers

A few door stretches.

And that's it for the day. Tomorrow will probably post some tips on some habits that appears to have helped trim myself down recently.

Hank

[PowerHank]

Week 4: Monday

Whacked out workout. In other words, I need to get more sleep. But this week's goal for the Tiger Stretch pushups is 68. Upping the ante by 1 extra a week. Not a dramatic increase. But then again, I'm not in a hurry.

TIVI: Did these joint looseners a little longer than normal.

Pushups: 68 Tiger Stretch.
Felt the effects of a short night's sleep. Had to pull more than a few Whacky Baby Tips (WBT) to finish out the 68. No other exercise tests the limits of my strength more than pushups. Well, maybe pullups. But I can only do about 5 of those on a good day. And JP did 500 of these. Wow.

Squats: 100
50 Tiger Bend, 25 Great Gama, finishing with 25 Tiger Bend.

Couple Hanging Door Frame stretches. Not a long workout. But it got the blood flowing

Hank

[PowerHank]

Week 4: Tuesday

Short workout:

Few deep breaths to warm up.

Pushups: 68 Tiger Stretch
Good night's sleep helped tremendously today. Slowed down a tad at the last five or so, but no WBT's.

Squats: 100
1 set of 100 Great Gama Jump Squats.

Couple of door stretches.

Hank

[PowerHank]

Week 4: Friday

Couple of TIVI's to loosen up the joints.

Pushups: 68 Tiger Stretch
Took about a second pause on top at 58, finished out the set at 68.

Scissor Kicks: Set of 30 using 4 count.
Came pretty easy today.

Squats: 500
490 Tiger Bend, wtih 10 Great Gama Jumpers to burn a few extra carbs. Used to really break out in a sweat doing 500. The sweat would be rolling at 300 and I would be a mopping it up. Now, I'm lucky to get moist.

Furey Back Bridge: 180 count.
Put the mind into relax mode on this one. I usually dread going back and touching the nose while doing this bridge. But have been trying to visualize enjoying this one and relaxing. It helps.
I just have a hard time pulling myself up after I'm done. Feels like there's a magnet pulling me down to the floor and I dont' want to get up. First bridge I've done this week.
But good workout today. Lot of energy today.

Hank

[PowerHank]

Week 5: Monday

TIVI: A moderate amount of joint looseners.

Pushups: 69 Tiger Stretch
No problems today. Had a good night's sleep. Breezed through this set. No WBT's. Should hit my goal of going for 70 in one set next week before taking a week off. Inching on up towards 100 in 1 set.

Squats: 150
Mixture of Tiger Bend and Great Gama Jump Squats alternated.
75 TB, 25 GG, 25 TB, 25 GG

Scissor Kicks:
Decided to up the ante a little today from 1,2,3,4 ..... 30,2,3,4 to 32.2,3,4.
Must have talked myself out of going for 32 a few times. But ultimately tried to stick the 32.
Made it.

Door Stretches:
Do these in place of the back bridge. Just grab the ledge and hang stretching out the back while doing Farmer Burns Stomach Flatteners.

Worked in the PYTP Chest Routines.

Hank

[PowerHank]

Week 5: Tuesday

Put in about a 40 minute workout integrating the PYTP chest routines again with my favorite cardio exercises.

TIVI: about 8 - 10 reps.

Pushups: 69 Tiger Stretch
Was not as easy today to finish out the set. Had to take a WBT. But am consistenly able to hit 56, 57 around there without pausing on top--better known as a Whacky Baby Tip (WBT). I suppose to consistently hit 100 without pausing, will have to shoot for about 125.

Scissor Kicks: 32 sets of 1,2,3,4 .. 32,2,3,4
Making progress on these and am gradually increasing the reps.

Squats: 250 in 1 set
100 TB, 25 GG, 100 TB, 25 GG

Door Stretches: About a minute or so's worth of these.

Worked in the PYTP Chest Routines in between the cardio.

Mentioned the other day that I was going to post some of the dietary recommendations that I was using that appear to be working for me: (1) about 6 capsules of Molecular Distilled fish oil, and (2) one pot of Green Tea daily made with 2 tea bags.

I originally hoped that just doing 500 squats, 50 pushups, and a back bridge daily would take me down to where I wanted to be. Not the case. Did manage to lose about 18 pounds to around 178 lbs. And I've been at this for about 3 and a half years now. But it seems to go any further, you have to have the right diet. So have been trying to implement suggestions by other doctors (sane doctors) who follow basically the same exercise routines that I do.

Hank

Hank

[PowerHank]

Week 5: Wednesday

TIVI: a few reps to loosen things up.

Back Furey Bridge:
Heels in the air, nose on the mat, 180 count.
Decided to do this first today.

Pushups: 69 Tiger Stretch
Had to throw in a Whacky Baby Tip. Struggled to finish it up; but made it.

Squats: 500
490 Tiger Bend, 10 Great Gama Jumpers.

Did about 2 or 3 chest routines. And that's it.

Hank

[PowerHank]

Week 6: Monday

Working on 70 TS Pushups this week, the big 7 0.

TIVI: a few reps of the joint looseners.

Pushups: 70 Tiger Stretch Pushups.
Took 1 Whacky Baby TIp (WBT) around 60. Slowed down to finish out the last 10. 70. One set. Getting close to hitting 75, 3/4 of the way to 100.

Scissor Kicks: One set 32: 1,2,3,4 2,2,3,4, .....,etc.
These are getting a little easier. Seem to help trim the waist.

Squats: 150 in one set
100 Tiger Bend, 50 Great Gama Jumpers.

Wall Walk: 1

Hank

[PowerHank]

Week 6: Monday

TIvi: I think I skipped it.

Pushups: 1 set of 70 Tiger Stretch Pushups
I think I pulled a half a Whacky Baby Tip (WBT) at around 60. And slowed down for the last ten But made another day of 70. Next 6 week period, looking to break into the Seventies for 1 set. Goal is to end up at 76 for the next 6 week period.

Squats: 125
100 Tiger Bend, 25 Great Gama Jumpers.

Back Bridge:180 count.
Haven't done this in a while. It seems to really hit the shoulder and neck area as well.

Scissor Kicks: 1 set of 32

And that was it for today.

Hank

[PowerHank]

Week 6: Tuesday, Wednesday

Forget what I did yesterday exactly, but think it was about the same as today. Still on 1 set of 70 for the Tiger Stretch Pushups. Been kind of preoccupied this week with a company move, a car that broke down, helping everybody else get their stuff in order, etc. That I really am feeling a bit overwhelmed recently.

But must fight on. Keep prayin' Keep readin' the Word. And keep on exercising. I will be glad when things settle down.

TIVI: a few reps.

Pushups 70 Tiger Stretch in one set.
Today, focused more on breathing in strength to do 80 pushups, shooting in my mind to do more than the goal (70) seems to help me do the actual lesser goal for which I'm shooting. So in preparation to the set of 70 I breathe in 80 pushups, breathe out, breathe in 80 pushups, breathe out, etc. Do that a few times then start off the set thinking of breathing in strength on the main stroke and breathing out on the return up.

Focusing on the breathing helps to take your mind off the pain and stimulates the mind body connection in the exercise.

Squats: 125 one set
100 Tiger Bend, 25 Great Gama Jumpers.
Last 25 jumpers did them rapidly trying not to pause at all. Doing them at about a rate of 42 to 44 per second.

Finger Tip Pullups: 2
Always good to have heroes. And John Peterson is certainly a great example to follow for pullups. Imagined I was JP while doing these. Seems to help. Now if I can only perfect the mind body transfer strength connection, I will have it made.

That's one point where JP is dead on. Having heroes serves as an inspiration to break out of our current barriers and reach for heights that we did not think possible before.

Wall Walk: 1

Hank

[PowerHank]

Week 1: Monday

Back on another 6 week period. Didn't report every day on my last sixth week. But was pleasantly surprised on the lack of having to take a pause to finish out the complete set of 70 Tiger Stretch Pushups. May have done one or two pauses (WBT's) through the week.

As stated before I'm adding 1 more pushup to the pushup total for 1 complete set each week I work out. Trying to finish without having to take a pause. I think it's a good indication of the strength and endurance present in the muscles the number of reps you can perform without having to pause. But using the pause is a good tool to use to develop strength and endurance. And it seems to work well within the current method I'm using to increase the rep total. Even if I don't seem to able to finish the complete goal without a pause, using the pause enables you to continue your workout to hit your current goal and it appears that my strength and endurance are improving using this method.

I believe I started off with a max of somewhere around 20 give or take one or two. Awhile back I did a push and was able to hit over a 100. Can't remember the exact total. I guess my old workouts have faded into that undefined realm of cyberspace when the forum was updated.

Today''s workout:

TIVI: a few reps of the joint looseners.

Pushups: 71 Tiger Stretch in one set

Squats: Two sets 125, 100
First Set: 100 Tiger Bend, 25 Great Gama Jumpers
Second Set: 30 TB, 20 GG, 30 TB, 20 GG

Scissor Kicks: 32 sets of four

Back Bridge: 180 count.
Have been concentrating lately on relaxing my arms during the the Back Furey Bridge. Usually, I want to lift them up. And this seems to add tension. And one of the goals in this exercise is to relax. It's kind of difficult, because to look at it and imagine it does not look like something you would do to relax. But doing that seemed to help to touch the nose to the towel today

Worked in most of the PYTP chest routines in between.

Hank

[PowerHank]

Short workout today. Little bit rushed. So made it short.

TIVI: a few reps of the joint looseners.

Pushups: 71--my goal for this week--Tiger Stretch pushups.
Made the 71 rep count again without a pause. But seem to be slowing down towards the last 8 -10 pushups. Measured the chest yesterday and have hit the 40" mark and am getting some pretty good definition. Combining the pushups with the chest routines from PYTP seems to be a superb combination. I'm going to have to buy a bigger suit now. Used to buy 38R, Will have to upgrade to 40R. And it's not because of extra fat. Was wondering why my jackets didn't fit like they used to fit.

Squats: 50 Tiger Bend.
Cut these short today. Feels like the hip joints need a major break. May take a 6 week break. Haven't had one in awhile. Give the joints some time to rebuild. Either that or fix my car and quit riding my bike all around.

Scissor Kicks: 32 reps with 4 counts in a rep.
These are getting easier. Will probably have to up the rep count to 35.

Few Door Jam Stretches and finished out what I didn't finish yesterday of the PYTP chest routines.

Hank

[PowerHank]

Week One: Wednesday

Great Workout Day: Not very long, but encouraging workout.

Hip joints are feeling pretty good today. Went for a higher volume count on the squats.

TIVI: A few reps

Pushups: 71 Tiger Stretch - 1 set
Good set today. Probably the best I've had in a while. Only lacked about 5 to finish before I started to slow down. No pause though.

Squats: 250 - 1 set
100 Tiger Bend, 50 Great Gama Jumpers, 100 Tiger Bend

Few door jams.
Today I tried thinking into the spine. A new twist on thinking into the muscles. I guess one of the great problems we face from aging is the compression of the discs on the spine. So while I'm about a foot away from the top door jam, I lean into the jam, grab the top and do Farmer Burn's Stomach Flatteners. While I'm hanging and stretfching doing this I'm thinking the discs are separating while I'm hanging. Tried that today.

You know what? It felt pretty good. I could actually feel the the discs gently separating and the blood flowing into the cartilage or whatever that cushion material is that wears out with age between the discs.It really gave me a good relaxing feeling. I'll probably keep this door jam routine up. The PowerHank Door Jam Routine with the Mind Body Connection. You heard it first here on Bronze Bow!

Wall Walk: 1

Did a few chest routines.

Hank

[PowerHank]

Week 2: Monday

Today, I felt lazy. So this is my lazy workout.
Bur first Saturday's workout. Saturday the weather was the warmest it's been for awhile here in Pennsylvania, so I worked out outside: Wild Wilderness Workout (W.W.W.). With the wind at my back I zoomed down the bike path and arrived in record time to the mouth of the Cowashannock Creek on the Allegheny River. Biked and hiked another 2 miles or so to the top of the highest mountain (hill if you're from Colorado) in the area and proceeded to workout.

Brushed away the deer dung with my shoes. My workout area didn't look the same. Grass has
grown up. Haven't been here in a few months. It's been cold this year. I've just not been man enough to brave the cold. Must be getting old.

TIVI: few reps

Pushups: 71 Tiger Stretch in one set, no pauses.
Done at a slightly off balance position. This is the wilderness.

Squats: 500 Tiger Bend at a leisurely clip.
Probably over 15 minutes, maybe 16:30. Don't know, didn't bring a timer. But I was taking it easy.

Back Bridge: 180 Count.

Worked in the PYTP chest routines.


Week 2: Monday

Okay. The lazy workout. I was feeling lazy so I said, Let's do a lazy workout.

Wall Walk: 1 wall walk. Feeling lazy, so I did the Wall walk first and skipped the back bridge.
That's the workout for my back.

TIVI: a few reps to loosen the joints.

Pushups: 150 Tiger Stretch in 4 sets.
Set 1: 72 (My new goal for this week for 1 set). And since I was feeling lazy, I sprinkled 4 or 5 Whacky Baby Tips inbetween to finish out the set at 72. That means I had to pause a few times on top without touching the knees. Like I said, I'm feeling lazy. Don't feel like pushing it to make 72 in one set without pausing.

Set 2: 38 Tiger Stretch Pushups no pause. I just wanted to make it an even 100 total.

Set 3: 25 Tiger Stretch in meticulous form.
Set 4: 25 more of the same.

Squats: 400 - 300 Tiger Bend with 100 Great Gama Jumpers in 3 sets.
Set 1: 100 TB, 34 GG
Set 2: 100 TB, 33 GG
Set 3. 100 TB, 33 GG

I call this a lazy workout cause I didn't do 'em all at once in 1 set.

Door Jam Stretch: 1 for about 25 seconds.

Worked in the PYTP chest routines.

Hank

[PowerHank]

Week 2: Tuesday

TIVI: A few reps

Pushups: 72 Tiger Stretch in 1 set
That's my goal for the week. Feeling a little bit disgusted I didn't hit 72 without a pause yesterday. That must have upped my intensity level today. Finished out 72, no pause. Felt like I could go 10 more. But 72's the goal. Not going for records, just for a gradual increase of strength.

Furey Back Bridge: 180 counts, plus I threw in another 20 count or so. Just for fun.
Seems that concentrating on relaxing the arms while letting them lie on your chin helps. Natural tendency is to lift them up. Also concentrate on breathing into the neck muscles doing this. Imagine breathing into the neck and exhaling through the neck while doing this. That's a Furey tip on flexibility.

Squats: 150 in 1 set
100 TB, 50 Great Gama Jumpers

Door Jam Stretch: about 20 seconds.

Did the Liederman Chest Press. Since John P. says Liederman says this is the most effective chest ISO, best to not skip it, if you're cutting out some other ISOs.

Good Grief Message of the day.
I still haven't posted my photo. Don't know if I will. Maybe when I look like JP. But I guess the best photos I like to see are of those whose faces reflect reality.

What do I mean by that? Have you ever looked at a smiling face and you say to yourself, "This guy's not being honest?"

For whatever reason, something bothers you about that guy. You may not be able to put your finger on it, but something just doesn't jive.

There's one guy on this forum who posted an Avatar. I guess it was a dual AVATAR: one with his gut sucked in, the other relaxed. It's funny. The guy's honest. I love that AVATAR. He kind of reminds me of my Dad. He was about 50 lbs. overweight. But with his shirt off, he would suck his gut in, flex his muscles, and did his best to impress me and my brother. We said, "Wow!" Then he relaxed. We would laugh and he would laugh with us.

I guess that's why so many younger kids were in awe of the Charles Atlas Body Building course. You were in awe. But there was one thing you could tell after looking at a Charles Atlas photo, that look on his face was sincere. He had nothing to hide. Or as JP would say, "It's the real deal."

Hank

[PowerHank]

Week 2: Wednesday

Short workout.

TIVI: A few reps of the joint looseners. I don't know if these do any good, but I do 'em anyway. I just do what I'm told.

Pushups: 72 Tiger Stretch in 1 set.
Another good day on the pushups. Feel like I've made some major gains in strength due to the ease of finishing these in the last couple weeks without having to use a pause. Or maybe the pot of green tea a day and fish oil capsules is knocking off some of these extra pounds and making my job a little easier.

Squats: 50 Tiger Bend.
Did these slow concentrating more on form. The last 8 or so, I slowed down even more and the form was even better. It's easier to concentrate on form when you go slow. And conversely, it's easier for your form to fall apart, if you go fast. So, it's not a bad idea to vary your speed from time to time to keep in touch with what you might do to improve the exercise.
If you're just starting out, it's more important to just do 'em and not be worried so much about the form.

Door Jam stretch: about 15 seconds.

Hank

[PowerHank]

Week 2: Saturday

Went for a Wild Wilderness workout (WWW) today. Slowed the pace a little bit on the bike to conserve energy. Last time was a little carried away: the wind was at my back.

Missed posting Thursday and Friday. Couple of short workouts. Forgot what I exactly did, but did do 72 Tiger Stretch each day in 1 set. That's my emphasis for the last half year of so: pushups. But am encouraged that I'm not having to struggle too much to finish out a complete set. Figured that when I got into the 70s that I would have to be pulling a few Whacky Baby Tips to finish out a complete set. But that's really been the exception.

Today's workout:

TIVI: a few reps of the joint looseners.

Pushups: 72 Tiger Stretch in 1 set

Squats: 500 485 TB and 15 Great Gama Jumpers 14:30 or so.

Back Furey Bridge: 180 counts

And worked in the PYTP chest routines between.

On the way back caught up to a man who was running and alternately giving his dog a ride in his dog cart. I thought it was a baby cart.I stopped to put my jacket on about a mile before the creek ended at the main river (the Allegheny). I passed him near the end of the creek trail and he told his dog to jump in the cart. I went up the hill about 100 yards to fill up my jug with spring water from the side of the mountain.

I lost him. He went the other way.

But I met him again about two miles down along the trail about a half mile into town. He must have drove off in his car, parked near town, and started riding his bike again. It always amuses me that people will drive their cars, ride on the trail, and then hop back in their cars again. Why not just ride out to the creek, ride out down the creek trail, and ride on back home. You'd get more exercise and save gas besides. It's a beautiful trail along the river to the mouth of the Cowashannock Creek.

I laughed when I recognized him as I passed him a second time on the trail. His dog was riding in the dog cart. Had to be the same guy. Kind of odd to pass someone who got back in his car, got out of his car, and started to ride again.

Hank

[PowerHank]

Week 3: Monday

You can definitely lose weight using the Trinity Exercises: Squats, Pushups, and Bridges. Sometimes people ask if they're doing them properly? And they might have a valid concern--especially on the squats. You don't want to strain your back or hurt your knees.

The main point with the Tiger Bend Squat is to try and keep your back as close to vertical and concentrate on keeping your knees in front of the toes going down.

But sometimes people become so concerned about form that they don't do anything. Just do 'em. Listen to your body. If it hurts, stop. Try again the next day. The squats will work the largest muscle group in your body, the legs. The Tiger Stretch Pushups will work just about everything, but mainly the upper body and core muscles. Your legs even come into play. And the bridges serve to loosen up, strengthen, and stimulate the spine through which most of the body's nerves are routed.

Today's Workout.

TIVI: a few reps


Pushups: 73 Tiger Stretch in 1 set

Took a Whacky Baby Tip (WBT) around 63 and finished out the set at 73.


Squats: 100 Great Gama Jump Squats

These are about 3 - 4 times harder than a regular Tiger Bend Squats due to the explosive muscle action. Took me about a half a year to work up to a set of 100 after working up to sets of 500 Tiger Bend consistently. Did a set of 1000 non stop about a year ago. Been thinking about doing 10 sets of 100 Great Gama Jump Squats, 10 sets of 50 Tiger Stretch Pushups, and a couple of bridges for one workout just for kicks. Be nice to be able to do 10 sets of 100 Tiger Stretch Pushups like Woody Stroude.

Door Jam stretch: about 30 seconds.

Did the Liederman Chest Press.

Hank

[PowerHank]

Week 3: Tuesday

My hip joints are starting to feel a little inflammation. I said I was going to take a 6 week rest. But didn't. Wanted to get into the 70's on the pushups. Guess I'll take it after this 6 week period is over.

TIVI: a few reps of the joint looseners.

Pushups: 73 Tiger Stretch in one set

Came out today with the attitude of breezing through a complete set with no pause. So I attacked it from the start. Finished strong today. I did slow a little bit on the last three. But I think that was more from habit than from necessity. The power of the mind.

Squats: 100 Great Gama Jumpers.

Back Furey Bridge: 180 count.

First two PYTP chest routines.

Hank

[PowerHank]

Week 3: Wednesday

Short short workout today. Less than 15 minutes.

TIVI: a few reps

Pushups: 73 Tiger Stretch in 1 set
No Pause today, just slowed down a little at the end.

Squats: 100 Great Gama Jump Squats

Door Jam Stretch with Farmer Burns Stomach Flattener: about a minute

Set of Liederman Chest Press.

Hank

[PowerHank]

Shucks, anybody can do 500 squats. Right? Not exactly. Took me about 4 months to work up to 500. And then WhackyBaby had to open his mouth and suggest jump squats. Just can't leave a good thing alone. Somebody always has to push you a little harder. That's OK, Whacky. I like Jump Squats now anyway.

500's really not that many considering one of Furey's Faithful posted a set of over 2,000. I think it was 2009 on New Year's Day. I say 500's not that many cause she's a 55 year old woman. That's right. 2009 Hindu Squats in about 55 minutes by a 55 year old woman.

I was going to beat her, just so the Bronze Bow Faithful could say they had a representative with better numbers. I gave up at 500. I was going too fast. 11 minutes for 500 is good enough for one day. Maybe next year. Should have paced myself. And besides, I hadn't been doing 500 on a daily basis for quite awhile. But that's alright. I did 2025 back in 2007. It was posted here. But the post no longer exists due to the upgrading of the forum site. The last 25 were jump squats.

But one good workout is the Karl Gotch Squat Routine. Whacky recommended it: 100 Hindus, 50 Hindu Jump Squats ( I call 'em Great Gama Jump Squats in honor of the Great Gama), 100 Hindus, 50 jumpers, etc. till 500. This was the Gotch's normal daily routine for squats. Now if you haven't tried jump squats, you're in for a real treat. Same thing as a Hindu or Tiger Bend, but you jump back and forth about 6 inches or so using the same form. Think the first time I tried them was after I finished a set of 500. Tried to do about 10. I almost fell over. They require greater balance and coordination. It gave me a good laugh.

But today I did what I call a Reverse Gotch. Hey, if Gotch can do 50 jumpers after 100 Hindus, I can do 100 jumpers, followed by 50 Hindus. That's what possessed me today to do. All in the half a second it took to bend down to start the first squat: "Let's do a reverse Gotch." And so I did.

Today's workout:

TIVI: a few reps.

Pushups: 73 Tiger Stretch in one set.
Took a brief pause at around 63 on top and finished out at 73. That's the goal for this week.

Squats: 500 Reverse Karl Gotch Squat Routine.
100 Tiger Bend Jump Squats, 50 Tiger Bend, 100 Tiger Bend Jump Squats, 50 Tiger Bend, 100 Tiger Bend Jump Squats, 50 Tiger Bend, 50 Great Gama jumpers. And then another 9 more. So I lied. 509 total squats in 14:00 minutes--give or take 10 seconds. I'm just looking at my alarm clock which doesn't have a second counter.

Back Furey Bridge: 180 count.

And that's it for the day. I'm pumped. And ready to roar.

Hank

[Scott Silva]

Took me about 4 months to work up to 500. And then WhackyBaby had to open his mouth and suggest jump squats. Just can't leave a good thing alone. Somebody always has to push you a little harder.

HA-HA!!! (Think Nelson Muntz from Simpsons) :silly:

NEXT LEVEL

Procure for yourself a weighted vest...

Your doin' excellent!

What is the Furey's Faithful? Is that readily viewable or are you part of Furey's inner circle or somethin'?

WB

[PowerHank]

Your doin' excellent!

Thanks, Whacky. Been awhile since I've heard from you. Still remember that Whacky Baby Workout: 500 Squats, 100 Pushups (Hindu), 3:00 Furey Back Bridge (done to the tune of some Rock Number).

I've lost a little strength or put on a little weight. So until I lose that weight around my gut, I won't be putting on a weighted vest.

Short Workout Today: Trinity and 1 DSR

TIVI: a few reps

Pushups: 74 Tiger Stretch in 1 set.
Today my mind motivated me to strive for 74 without a WBT. And so I made it. No WBT. Hate not making the goal.

Liderman Chest Press.

Back Furey Bridge: 180 count

Squats: 100 in 1 set
66 Tiger Bend, 34 GG jumpers

And that's it for today.

What is the Furey's Faithful? Is that readily viewable or are you part of Furey's inner circle or somethin'?

Those faithful to Matt Furey, I would imagine. Don't know if I'm considered one since I haven't signed up for his inner circle as recommended by JP in Pushing Yourself To Power.

He puts out some good info in his emails. Those are free. So, I keep in touch with what he's doing and recommending.

[PowerHank]

Week 4: Wednesday

Not feeling too strong today. I think some bug is trying to wear me down. Hasn't succeeded and hasn't taken root. but I can feel the effects of the battle.

TIVI: a few reps

Pushups: 74 Tiger Stretch

No pause today. But not feeling too strong in the last few. One day I might try doing a pause on every 10 like Newton recommends. See what happens.

Squats: 100 Great Gama Jump Squats

Couple Door Jam Stretches coordinated with the Farmer Burns Stomach Flatteners.

Hank

[PowerHank]

Week 5: Mon., Tuesday, Wednesday

Not too much this week. Little bit more intense today. Too many carbohydrates at work.

Monday did a set of 75 Tiger Stretch, Took a WackyBaby Break at 65, finished out at 75

Tuesday. Just did 35 Tiger Stretch, 50 Tiger Bend Squats, Door jam stretch. Waited till late in the evening and didn't want get too worked up.

I've been practicing Furey's walking backwards routine in slow motion and concentrating on a slow breath process to sync with the backward walking. He does some crazy things. I do 'em anyway, just to see if they work. These are supposed to be long life exercises. Well, if the Royal Court works, the others must work, too. One of these days, I'll buy some of his stuff.

But the funny thing is, I never have a problem going to sleep when doing the backward walk stuff. Next thing I know, its about 6 or 7 in the morning and I'm awake. But that was Tuesday night before hitting the sack.


Wednesday:

75 Tiger Stretch pushups.
Took about 3 or 4 WackyBaby pauses on this set. It was a bad pushup day. Must have been going slow.

Squats: 500
475 Tiger Bend, 25 Great Gama Jumpers. in about 13:30

Back Bridge: 180 count
Did the first three of the PYTP Chest routines.

[Scott Silva]

But the funny thing is, I never have a problem going to sleep when doing the backward walk stuff. Next thing I know, its about 6 or 7 in the morning and I'm awake. But that was Tuesday night before hitting the sack.

Cool, time-travel walking...

Careful though, about Furey's program teaching how to fly. You are supposed to throw yourself at the ground & miss. Takes lot's of practice...

It's expensive too!

WB

[PowerHank]

Careful though, about Furey's program teaching how to fly.
I might pass on that one.

I had a roommate from Singapore. Skinniest guy you ever saw. But they do strange things over there in China. They save everything. I couldn't keep him from throwing away the strawberry baskets. He would store them in the cupboards. I would throw them away while he wasn't looking. Next day I would find them back in the cupboard.

When he ate chicken legs. He would eat the meat on the chicken leg. Then he cracked open the bone and sucked the marrow. And then he ate the bone.My eyes bugged out. And then he ate the cartilege. They don't waste anything over there. I guess with all those people, you have to make the most of everything to survive. It's a way of life.

Kind of like the US in the old days of the depression. The old timers would tell me that they had to make do for so long with so little and next to nothing at all that they got to the point where they thought they could anything with almost nothing in no time at all.

But getting back to my Chinese roommate. One day I saw him slowing raising his arms from his sides up to a position parallel with the floor. And then he would lower them back to his sides slowly--all the while breathing in sync with his arm movements. He told me that a Chinese evangelist--who was about 80 years old and still active in the ministry--said that that was his secret to his long life and vitality. He did those every day. I laughed. I scoffed. No way that's going to do you any good. But then again he's probably 105 now, still preaching, and still waving his arms up and down.

I'm starting to think that Furey has picked up on a lot of the Chinese culture and culled out some good stuff.

Anyway. Today's workout.

A Wild Wilderness Workout: WWW

TIVI: a few reps.

Pushups: 200 Tiger Stretch
2 sets of 50, and 3 sets of 33 1/3 (Really 33, 34, 33). I hate it when these sets don't come out even.

Squats: 300
2 sets of 100 Great Gama Jumpers, and 3 sets of 33 1/3 Tiger Bend.

Back Furey Bridge: 180 count.
This bridge is finally starting to fall in place after about 3 years. Finally learing how to relax and not fight the urge to pull back. Nose on the grass, Heels in the air. I threw away my Gold's Gym Mat a long time ago. Wore it out anyway. Now I just use a folded up towel or the soft ground. It takes a little extra stretching and relaxing to hit the nose on the ground.

Worked in the Pushing Yourself to Power Chest Routines again.

Hank

[PowerHank]

Week 6: Monday

Coming down to an end of an exercise cycle. Hip joints are starting to feel inflamed. Time for a 6 week rest. Planning on making this the last week in this exercise cycle.

TIVI: a few reps

Pushups: 76 Tiger Stretch.
During the TIVI warmups concentrated on breathing in the concept of strength and breathing out all the negative thoughts of failure.
Blasted through a 76 set of Tiger Stretch Pushups. No pauses. May have slowed down about 2% at the end. Which means I probably could have gone another 10 or 20.

Squats: 125
100 Tiger Bend, 25 Great Gama Jumpers.
Averaging about 38 squats a minute.

Back Bridge: 180 count.
The back bridge is definitely coming easier now that I've learned to relax and not fight being in the bridge position.
Eventually you'll learn if you keep on reading the right tips and keep on with an exercise. I find that sometimes it takes about 2 years for some tips to get through my thick skull. But the mind is an amazing instrument. It will subconsciously work to improve an exercise reinforcing good pointers and searching for ways to improve on what you're currently doing.
The key is patience. That means stay under the burden. Not every exercise gives you that thrill that runs down your spine on your first try. Sometimes you just have to stay with it until it finally clicks: patience.

Hank

[PowerHank]

Week 6: Tuesday, Wednesday.

Having a good week on pushups. Focusing on breathing with ideas during the TIVI. Incoming breath. Breathe in strength. Outgoing breathe. Breathe out all negative thoughts: e.g. thoughts of failure, not enough sleep, not finishing the set, etc.

TIVI: a few reps implementing the above thought process.

Pushups: 76 Tiger Stretch -- the goal is 76 this week.
76 Tiger Stretch Pushups. No pauses. Blew threw 'em on Tuesday. Wednesday, slowed down a little but no pauses.

Squats: Tuesday 125 (ended with 25 Great Gama (GG) jumpers. Wednesday: 150 (ended with 50 GG jumpers)

Back Bridge: Both days 180 count. Getting used to this relaxing bit. Feeling like I could go longer. After about 2 - 3 years of doing these, finally figuring out how to do it.

Threw in a few of the Pushing Yourself to Power (PYTP) chest routines on both days.

Hank

[PowerHank]

Back after a 6 week layoff.

I had to restrain myself. I did sneak in a few pullups. And I had to demo a few squats with the right form and give an example of a jump squat for someone. Told 'em Lance Armstrong did a 1000 squats daily as a part of his routine. Had to show 'im the right form for the squat, the proper breathing technique, and then how to do a jumper. Got 'im doing squats. Told him they would help him go up and down these Pennsylvania hills on his bike. 50 in the morning and 50 at night he said he was doing. I showed him about a year ago how to do squats. Didn't think he would ever try 'em.

He's making progress and actually made it up one of the bigger hills here. Told him when he hits 500 in one set, he won't even break a sweat going up the hill.

I'm chomping at the bit to get back in the flow.

Today's workout. It's still cool in Pennsylvania. 40 early in the morning. About 51 when I left for the fresh air of the Pennsylvania hills. And 70 by the time I returned.

Tried to get back with the last numbers I remember on doing the pushups

Pushups: 76 Tiger Stretch.
Did about 72 without stopping. Took a couple Whacky Baby Tips. And pushed out to the previous max of 76. Didn't know how I would do after a 6 week layoff, but felt pretty good starting out. A little more psyching and maybe I would have hit 76 without using a Whacky Baby Tip. That's the goal for this week 76.

Squats: 500 Tiger Bend Squats.
Didn't expect any problems on these and didn't have any. Didn't break a sweat and I don't remember even getting moist. Guess I'll have to throw in some jumpers.

Back Bridge: 180 count
Oh! It felt good to get back into the bridge.

It's good to be back.

Hank

[PowerHank]

Week One: Tuesday

Pushed myself a little harder today. Psyched myself up for 81 Tiger Stretch Pushups instead of 76. Goal is 76, but can always use a little extra psyche strength.

Seems to have worked today. Made 76 without stopping for the Tiger Stretch.

------------------------------------------------------------------------
Pushups: 76 Tiger Stretch in one set.

Squats: 500 (300 Tiger Bend (TB), 200 Great Gama (GG) Jump Squats)
Did work up a sweat today doing these. Was planning on doing a Karl Gotch Squat routine, but switched over to the jumpers too soon on one of the sets. So, I threw in an extra 50 Great Gama Jumpers.

Karl Gotch Routine is 100 TB, 50 GG, 100 TB, 50 GG, 100 TB, 50 GG, 50 TB

Karl Gotch+ Routine:
100 TB, 50 GG, 100 TB, 50 GG, 50 TB, 50 GG, 50 TB, 50 GG

Just a little sore from yesterday. Haven't worked out in 6 weeks. But not too bad, really.

Back Furey Bridge:
180 count.

Hank

[PowerHank]

Week One: Wednesday

Glad I'm still not too sore after a 6 week layoff. May have lost a little strength in the upper body due to not working out. But it's a good change to keep the metabolism off balance. Have been more successful with eliminating sugar from the diet. Switched over to Amish honey to replace the brown sugar and have not been guzzling down the Frozen Cola Slushes as much. And am pleased that the weight stayed down and may have even decreased during the six week layoff.

Just a few things that I think may have been helpful as far as the diet.

Take at least a couple fish oil dapsules daily. Try to drink a pot of Green Tea Daily. And have tried to have an early breakfast of Oatmeal, Chocolate Baking Powder, Cinnamon, with honey in the mix.

Getting in shape is more than exercising. It's also about eating the right foods with the right supplements--especially supplements that are full of antioxidants.

But had a few comments about the smaller midsection during about the 4th or 5th week of the layoff. So, am excited to see what the results will be working together with the exercise routine.

Today's workout:

TIVI: a few reps

Pushups: 76 Tiger Stretch
Struggled to finish these today. Took more than a few WhackyBaby Tips (WBT's) to finish out the set. May have had the hands closer to the feet than normal which probably made the exercise more difficult.

BackBridge: 180 count

Worked in the PYTP chest routines today. They really help to pump you up. Starting to look like an ape.

Hank

[PowerHank]

Week one, day four of the 6 on 1 off workout.

Medium Workout.

TIVI: a few reps.

Pushups: 76 Tiger Stretch pushups
Hit the goal of 76 without a stop. Not much gas left in the tank. But hit it. I'm happy. Planning on continuing my goal of adding 1 pushup a week to the total. I try to blow through these. Could go slower, but that would expend more energy, limiting the amount of reps I could do.

Might develop more strength going slower but that would be at the expense of losing explosiveness and quickness with endurance. So, there's pros to going slower and there are cons. You want to go slower. Fine. You won't develop the quickness you'll need in combat situations. Your strength won't do you much good, if the other guy knocks you out before you have time to react.

If I went slow enough, I probably could expend the same amount of energy in 25 pushups as 75 quick reps. But it doesn't hurt to mix it up once in awhile. But a quick set of 75 will burn more calories than a slow set of 25 because of the afterburner effect. The body strives to replace the energy burned by rapid sets well after having done the set. It hits the stored fat cells and burns the fat to restore that energy.

That's one of the main reasons you'll see many long distance runners with dunlop disease. They don't incorporate hill sprints into their workouts. They don't use the Tabata protocol.

Squats: 250
100 Tiger Bend, 50 Great Gama, 100 Tiger Bend

Back Bridge: 180 count.

[PowerHank]

Week 2 of 6 on 1 off workout:: Tuesday

Skipped last Saturday's workout. Said I would get do it later. Never did. Fell asleep.

Monday:

Worked out outside:

TIVI: Few reps to loosen up.

Pushups: 77 Tiger Stretch Pushups in one set.
No stops. That's the goal for this week. 77 Hit it already.

Squats: 500 Tiger Bend Squats.

Back Bridge: 180 count.

Threw in a few chest routines.


------------------------------

Tuesday. Worked out inside.

TIVI: Did a few reps.

Pushups: 77 Tiger Stretch.
Had to use about 4 or 5 Whacky Baby tips (WBT's) to finish up. Seems that lately have been having problems finishing out a set while working out inside. Lack of oxygen?

Squats: 125
100 Tiger Bend, 25 Great Gama Jumpers.

Wall Walk: one.

Short workout. That's it for today.

Hank

[PowerHank]

Week 2: Wednesday, Thursday

Wednesday:

TIVI: a few reps

Pushups: 77 Tiger Stretch.

Must have been tired today. Did 2 sets to hit 77
57, 20

Squats: 126
101 Tiger Bend
25 Great Gama Jumpers

Back Bridge: 180
Started to tremble towards the end of the bridge. Must have been tired.

Thursday:
Felt tired. But concentrated on breathing in strength and breathing out negative feelings, breathing in the strength to do 77 Tiger Stretch in 1 set, breathing out ideas of failure.

TIVI: A few reps

Pushups: 77 Tiger Stretch
One set. That concept of breathing in strength or positive thoughts, etc and breathing out negative thoughts is a Furey Tip. Must work. He also suggests keeping your neck aligned with your backbone: i. e. don't let your head sag forward.

Also, I concentrated on inhaling the breath and exhaling with the focal point of the thoughts focused on the back of the neck. I don't know. But I think that's one of the main power points the Chinese use in their practice of Tai Chi or whatever. Don't know about the validity about all their practices, but it doesn't hurt to try. Maybe, just thinking it works makes it work. Whatever. Did 77 pushups. Should be in the 80s for pushups before the end of this 6 week cycle.

Back Bridge: 180 count.

Squats: 500 Tiger Bend

And that's it for today.

Or so I thought.

Added a pullup pyramid workout.
Liked JP's recent post on how to increase the chinup/pullup total. I'm not a great chin upper. But I will be.

Chinups: 4

1, 2, 1

Well, it's a start. And it's a pyramid.


Hank

[PowerHank]

Week 2, Friday: Six on One off Workout

Friday:

Just a few reps of TIVI:


Pushups: 77 Tiger Stretch

Again, concentrating on the neck position keeping it straight and back. Sometimes I don't arch my neck as I should at the end of the pushup stroke. But did that today. Didn't have too much problems finishing out a set of 77 today. Last 5 were a bit of a push, but made it with no stops. I could really feel the pull today in the abs from this exercise. But there does seem to be a spot of energy located in the back of the neck just below the skull. Concentrating on keeping the neck straight and being conscious of this area does seem to breathe energy into the system.

Furey's got me brainwashed.

Squats: 150

100 Tiger Bend, 50 Great Gama Jumpers
Was going to do 25, but added another 25.

Back Furey Bridge: 180 count.

The legs were shaking the last 60 count. Must have been the position. Tried to find the flattest place on this big rock I'm working out on. But when you're out in the wild, flat is not something you usually find. Anyway, it's always good to work out at odd angles. Works out muscles in a different way.

Threw in a few chest routines.

And another Chinup Pyramid. Add another step today.

Chinups: 8
1, 2, 3, 2, 1

And that's it for today.

Hank

[PowerHank]

Week 3: Six on One off Workout
Monday:

TIVI: a few reps


Pushups: 78 Tiger Stretch
Able to complete one set with no pause. Good start for the week.
Concentrating on breathing in the strength necessary to do the 78, and breathing out the negative thoughts trying to work their way into my mind saying I can't.

Furey Bridge: 180 count.
Did this second in the rotation today. Mix things up. Last fifteen seconds really stretched out the neck.

Squats: 500 Tiger Bend

Pullup Pyramid: 1, 2, 3, 2, 1

And that's it for today.

Hank

[PowerHank]

Week 3: Six on One off Workout
Thursday.

Wow. Didn't post a couple days.

Tuesday: Best I can remember

TIVI a few reps.

Pushups: 78 Tiger Stretch in one set.
One good solid set no pauses.

Squats: 250
200 Tiger Bend, 50 Great Gama

Back Bridge: 180 count



Wednesday:

TIVI: a few reps

Pushups: 78 Tiger Stretch
Paused for a breather at 68 finished out with some strain to 78

Pyramid Pullups
1, 2, 3, 2, 1




Thursday:

TIVI: a few reps

Pushups: 78 Tiger Stretch in one set, no pauses.

Squats: 500 Tiger Bend in one set

Back Furey Bridge: 180 count
Heels in the air and nose on my folded up shirt. Keep trying to get that floating feeling after finishing one of these. I guess I just don't have the floating karma genetics. I'm just glad I lasted 180 counts and happy my neck is still on my shoulders after finishing this one.

Worked in the PYTP Chest Routines today.

Pyramid Pullups:
1, 2, 3, 2, 1

Feeling stronger on the pullups today.

Hank

[PowerHank]

Week 3: Six on One off Workout
Friday

Pullup Pyramid:
1, 2, 3, 2, 1

This pyramid is getting easier. Must be getting stronger. Tried a few chinups: pullups are harder.

Pushups: 78 Tiger Stretch

Squats: 100 Tiger Bend

Wall Walk: 1
Couple of Reverse Pushups while at the bottom.

Hank

[PowerHank]

6 on One off workout:
Week 4: Monday

I'm inching my way up to 100 Tiger Stretch pushups again. Just taking my good old time.

I figure I'll have to hit around 129 or so in one set before I can knock out multiple 100 sets.

Monday.

Worked out Saturday and did 78 Tiger Stretch Pushups , 500 Tiger Bend Squats, and 180 count on the bridge.

Friend dropped by to go for a bike ride. He just got a new bike and is itching to see if he can beat me on the Pennsylvania hills. He has a better bike than me now, though. About the same weight but in better, almost mint condition.

My Schwinn Le Toure has been hit by a car (with me on it), thrown out the window (seems the neighbor didn't care for my parking the bike in the hallway), and has been straightened, punished, etc. for around 40 years. I've only had it for about 7. But it may be older than I am.

But anyway, I taught him how to train for endurance and strength. Basically, just find a big hill and go all out till you can't go no more. Recuperate. Go again all out. Repeat till you reach the top.

I think he's improved by about 150% based on how well he did the last ride. He didn't quit on any hill. I was amazed. Must have listened. Told him to do squats mentioning that Lance Armstrong does about 1000 a day as part of his cross training. I think I read that somewhere.

But my friend does 51 Tiger Bend in the morning, 51 Tiger Bend at night. Told him to just take it easy. Add 1 a week to the total. After a few years you'll be up to 500. And he can knock out 100 Liederman pushups. He's one tough dude.

Anyway, I humor him. I lag behind him while he tries to put distance on me going up the hills. And then I just blow him away at the end.

Back to Monday, again.

TIVI: a few reps.

Pushups: 79 Tiger Stretch Pushups.
Added 1 to the total. Almost at the big 80. No pauses. Really felt the electricity throughout my sides, back, neck, and abs while doing this one.

Back Furey Bridge: 180 count.

Squats: 500
499 Tiger Bend and finished with 1 Great Gama Jumper.

Pyramid Pullups
1, 2, 3, 2, 1
Feeling stronger. May go 1, 2, 3, 4, 3, 2, 1 next week.


Hank

[PowerHank]

6 on 1 off workout: week 4
Tuesday

TIVI: a few reps.

Furey Back Bridge: 180 count

Pushups: 79 Tiger Stretch in 1 set

Squats: 500 Tiger Bend.

Worked in the PYTP chest routines.

Hank

Addendum:

Put in a Pullup Pyramid: 1, 2, 3, 2, 1
Feeling pretty good. Optimistic about going for 4 next week!
Never have been good at these. Great forum. With some great advice.
Thanks.

[PowerHank]

Short Workout. Well, about half an hour. Worked out inside today. About 85 degrees inside.
Finally worked up a sweat.

TIVI: few reps

Pushups: 79 Tiger Stretch.
Blew through this set today. Feeling pretty strong.

Squats: 500 Tiger Bend.
Started out at about 29 a minute. Ended up at about 40 a minute.

Back Bridge: 180 count.

Pyramid Pullups:
1, 2, 3, 2, 1
Feeling noticeably stronger today on the pullups. I'm getting excited. Going for four on the top of the pyramid next week. Might even be able to do a max of 6.

Put on my 32" inch pants today. Fitting pretty good now. Fitting pretty good. I think the pullups are helping.

Hank

[PowerHank]

Tried to make a quick workout today.

About 50 minutes.

Went on the normal Wild Wilderness Workout: 4 miles out on Schwinn Le Toure, Workout, 4 miles back.

Averaging about 16 mph. Actually, if I'm on a consistent flat stretch I'm hitting around 17.2 mph, Sometimes above 20 mph, sometimes in high 15 mph range. Basically, going as fast as I can go without having to stop because I'm going too fast. I can feel the inflammation in my hip joints from doing 500 squats and pressing on the bike rides. But the body seems to be adjusting and compensating for the extra activity.

TIVI: a few reps.

Pushups: 79 Tiger Stretch.
Must be a good pushup week. Haven't used a pause yet.

Squats: 150
50 Tiger Bend, 25 Great Gama Jumpers, 50 Tiger Bend, 25 Great Gama Jumpers.

Back Furey Bridge: 180 count.
Today, applied a new technique. The mind is constantly thinking about what you should do to improve the exercise. I know you should relax. But today I concentrated on relaxing the jaw. Haven't done that before. But usually that's the first muscle that you'll tense up to when your forehead's on the ground.

So, I concentrated on relaxing the jaw. Works. Doesn't matter how big or how small you are. Your skeletal neck structure should be more than sufficient for supporting your body weight in this exercise. If your bigger, you have bigger bones. So, there's no excuses.

My son's up to about 20 seconds holding this one. That's pretty good. Before he couldn't do it all. Just reminded him that it took me about 1/2 a year before I ever got into the Back bridge position and held it for 5 or 10 seconds. And about another 1/2 year before I cold hold it for 180 counts.

Pyramid Pullups:
1, 2, 3, 2, 1

Hank

[PowerHank]

Week 4: 6 on 1 off workout
Friday:

WWW (Wild Wilderness Workout)

I like working out outside. Good air, fresh breeze, and quiet.

Been thinking about doing a tree workout. Basically, climb trees all day, balance on limbs, climb vines, etc.

Plenty of good strong thick vines around here. Could probably set up a few swinging vines. Now that 's a core workout.

Not today.

TIVI: a few reps.

Back Furey Bridge: 180 count.
Decided to do this first.

Pushups: 79 Tiger Stretch in one set.

Squats: 125
100 Tiger Bend, 25 Great Gama Jumpers.

A few chest routines.

Pullup Pyramid: 9
1, 2, 3, 2, 1

And the normal 9 mile blitz on the Classic Schwinn Le Toure: 4.5 out, 4.5 miles back.

Noticed a few guys want to lose weight. I also noticed it ain't happening.
Bottom line is, you have to keep your diet simple. And you have to do some high intensity cardio
to burn off those carbs.

Adding muscle will help. But if you're not controlling your diet, then any extra calories you burn because
of added muscle mass will be more than offset by a few soft drinks every week. Quit. Just quit.

And definitely put some high intensity cardio into that 15 minute workout.

Hank

[PowerHank]

Week 5: 6 on 1off workout
Monday

But first a missed report from last Saturday.

A slow workout. Well, slow for me at least.

TIVI: a few reps.

Decided to hit the Furey Bridge first: 180 count.
Relaxing the jaw.

Pushups: 79 Tiger Stretch in 1 set.

A complete week without one Whacky Baby pause for the week's current goal. Now that's not happened in awhile.

Squats: 500 Tiger Bend in 1 set.

By taking it slow (this was a Wild Wilderness Workout (WWW)) I mean I didn't try to go fast. Just took it easy. So, took it easy on the 4.5 mile bike ride out and back to and from the woods.

Took it easy on the 500 Squats. To me an easy pace is around 29, 30 a minute maintained till finishing 500 squats. Usually, I start out around 29 a minute and end up around 49 to 50 a minute. Instead of 15 - 16 minutes for 500, it's around 11 - 13 minutees for 500.

But taking it easy on the pushups means going fast on the pushups. If I go slow, probably couldn't finish 79. So I go fast and furious.

And I threw in the PYTP chest routines again.


Monday:

Busy day. short workout.

TIVI: no TIVI.

Pyramid Pullup: 1, 2, 3, 4, 3, 2, 1
Increased the pullup pyramid to 4 at the top. That's the goal for the week. Feeling stronger on the pullups. I believe this trend will continue. Shooting for Liederman's recommendation of 15 - 20 pullups: gotta be able to save my life and someone else's. Liederman's influence still lives on: "Being dead he yet speaketh."

Pushups: 80 Tiger Stretch.
Made it into the 80's. No pauses.

Squats: 100 Tiger Bend.

Wall Walk: one.

Hank

[PowerHank]

Week 5: 6 on 1 off workout
Tuesday

TIVI: a few reps

Pushups: 80 Tiger Stretch pushups

Squats: 500
499, Tiger Bend, 1 Great Gama Jumper.
Had to throw a jumper in there.
Just a short tip on the squats today. Was reading about JP's advice on doing Dips and Pullups: mainly about not bouncing on the bottom. Having a smooth motion on the bottoming out of the exercise.
With squats it helps me to focus on the arms. The recommended form is to keep the hands behind the legs on the way down. That helps to keep your back straight and helps prevent putting too much stress on the lower back muscles. And then to avoid a bounce on the bottom focus on a circular moving of the hands coming from behind the heels while raising up to the outstretched arm position.
Use the mind try to synchronize the circular motion of the arms with the bending of the knees. In other words think of the bottom part of the squat as a smooth, controlled circular motion.

Back Furey Bridge: 180 count.

Worked in about half of the PYTP chest routines.

Pyramid pullup: 1, 2, 3, 4, 3, 2, 1
Struggled to hit 4. So I know I'm pushing it here. Should of worked on these when I was a kid.

Hank

[PowerHank]

Week 5: 6 on 1 off Workout
Wednesday:

Regular Workout with added pyramid pullups.

Found a good branch to use today. Feet have to leave the ground to do a pullup. Makes it harder.

TIVI: a few reps of the joint looseners.

Pushups: 80 Tiger Stretch
It's been awhile since I've had to use a Whacky Baby Tip (WBT) to finish up a set. Today's no different. Focusing on the breathing and position of the neck when doing these. Imagine feeling the air coming in through that area in the back of the neck and going out the same. And making sure to arch my neck on the way up. Sure have been feeling a tremendous amount of electricity through the whole body when doing them this way.

And I would have to say: high rep pushups equals high definition muscles. You can sure tell the difference when you start doing the higher numbers.

Squats: 500
499 Tiger Bend, 1 Great Gama in about 14:50

Back Bridge: 180 count.

Worked in the PYTP Chest routines.

Pullups: 1, 2, 3, 4, 3, 2, 1

Had to use a little help on #4. Stepped on a branch to help me finish the pullup. I'm going to have to shed another 10 or so pounds.

Hank

[PowerHank]

Week 5: 6 on 1 off Workout
Thursday:

Tried to make it quick today. Well, it was quicker than normal.

Just riding the bike back and forth takes about 40 minutes.

TIVI: about 80 reps of the joint looseners.

Pushups: 80 Tiger Stretch
One set, no pauses. Tiger Stretch is about all I work on. Probably couldn't do 35 Liederman. A lot of people think that Tiger Stretch Pushups are harder than Liederman's. That's not true: the hardest pushup is the pushup that you don't work into your exercise routine.

JP recommends doing a variety. But I can't do everything. So I just do the best one: the Tiger Stretch.

Squats: 500 Tiger Bend

Back Furey Bridge: 180 count

Worked in the PYTP chest routines.

Pullup Pyramids: 1, 2, 3, 4, 3, 2, 1
Beginning to realize that it's going to take a lot of work to get some appreciable increase on the reps on these. Maybe I'm being negative. Hope so. We'll see.

Hank

[PowerHank]

6 on 1 off workout: week 5
Friday

Worked out in the rugged terrain. Hard to find a smooth spot to do pushups. Did the best I could.

TIVI: a few reps

Pushups: 80 Tiger Stretch
As I said, had a little trouble finding a spot to do a pushup. I'm on an island in the middle of Cowashannock Creek. One hand on a 1 or 2 lb. rock. The other on a body sized rock. The feet are struggling to find a foothold that doesn't slip. After maneuvering around awhile I finally settle in. Do a few pushups-eight. Stop. I thought I might be brushing up against poison Sumac. Pull it out. Continue. I hit about 70 and start to think, "I'm not going to finish out to 80."
Takes a little effort to keep your body from slipping and do a pushup at the same time. But I push out the negative thoughts and breathe in the strength to finish out the set. 80 pushups--with a Poison Sumac Break (PSB).

Squats: 100 Tiger Bend.
I'm feeling tired today. Stayed up late the other night and today it's catching up to me. So I decide on a short set of 100. But to make things difficult I look for a log to do squats on. I see one. About 9" in diameter and about a foot off the ground. Not exactly flat. Wet from the light rain and slippery from the morning dew. And that's about the best I can do; so, I maneuver around awhile on top of the log trying not to fall off and finally start the set. Toes in the middle and heels in the air. Not enough room for the heels.
Not going too fast. Have to maintain my balance and do these squats at the same time. It's a real core leg workout. Have to use muscles I don't normally use to keep my balance while doing the squat.

I've done a few set of 500 this way in the past. But not today. I'm just looking for a short set with a little extra mustard. Set's finished. 100 Tiger Bend without falling off the log.

Rock Walk. 1/2 rock walk.
it's hard to do a wall walk on a boulder where nothing is flat: not the rock, not the ground, the only thing that's flat is the water I'll fall into if I slip. I chicken out. Halfway is far enough for me.

I jump into one of the favorite swimming holes around here at White Sucker falls. Dry off. An otter comes out of the woods. He spies me in the middle of the creek. Walks across. I keep an eye on him as he keeps an eye on me.

Another Wild Wilderness Workout.

Hank

[PowerHank]

6 on 1 off workout: week 6

Last Saturday:

TIVI: Few reps

Pushups: 80 Tiger Stretch in 1 set, no pauses

Furey Bridge: 180 count

Squats: 500 Tiger Bend
I think I may have done 600. Lost track in the count, so I repeated. I think. But pretty sure I threw in an extra hundred. Probably 600

Chest Routines.

Skipped Pullups. Did 1 chin up


-----------------------------

Monday:

TIVI: Few reps
Pyramid Pullups. 1, 2, 3, 4, 3, 2, 1

Decided to stay on a high of 4 this week. Didn't really feel that solid last week. So will keep it at a high of 4 again this week.
But already it's feeling stronger this week. May hit 5 next week for the top of the pyramid. That's pretty good for me. Almost 1/3 of the way to Liederman's recommended 15.

Pushups: 81 Tiger Stretch.
Felt pretty good on this set. Maybe it's the supplements I'm taking. Usually, I have to throw in a few whacky baby tips (WBTs) to help me finish out a set.

Squats: 100 Tiger Bend done on a ledge.

And that's it for the day.

Hank

[PowerHank]

6 on 1 off workout: Tuesday

Had to take a few hours and a few dollars to fix the classic Schwinn Le Toure road bike. Wore out the front derailleur and had to replace it. Used an old one off of a mountain bike About the only thing original left on this old bike is the frame, the paint, and a few of the bearings.

So had to shorten up the workout today.

TIVI: a few reps. About 12.

Pushups: 81 Tiger Stretch.
Another electric day. Could really feel the electricity through the abs up to the neck.

Squats: 100 Monkey Bends.
Actually, I've never seen a tiger do any of these on a log. Come to think of it, I've never seen a tiger stand up on two legs and do these on the ground. But I guess if you have to describe the pushup exercise as a tiger exercise, then logically, you must follow suit and describe the squat as a tiger exercise also. That's only logical. Even though a logical personal would never think to imagine a tiger doing squats on his two hind legs. A monkey maybe. A Tiger? Well, it beats calling it a Hindu squat. Though Hindus do practice squats.

But I digress.

Squats on a log. Tried to do a set of one hundred on a 5" diameter log. It also kept on bending as I tried to maintain balance and descended. These were true Monkey Bend squats. But alas, I'm not a monkey. Couldn't hold my balance, fell off a few times . So I climbed to a wider portion of the log. Only fell off once. Finished out the 100 set.

Back Furey Bridge.
180 count

Threw in a few chest routines.

Pullup Pyramid:
1, 2, 3, 4, 3 ,2, 1

Hank

[PowerHank]

6 on 1 off workout: Week 6
Wednesday

Couple of nights without the normal sleep. Little bit weakened today.

Pyramid Pullups:
1, 2, 3, 4, 3, 2, 1
I like these. Getting a little bit stronger.

Pushups: 81 Tiger Stretch
Slowed down on the last 5 or so. But finished the set without a pause. Better get some sleep tonight.

Squats: 100 Tiger Bend done on a concrete ledge.

Wall walk: 1

Hank

[PowerHank]

6 on 1 off workout: Week 6
Thursday

Pyramid Pullups: 1, 2, 3, 4, 3, 2, 1
Liking these so much I did 'em first. Even skipped TIVI.

TIVI: a few reps

Pushups: 81 Tiger Stretch
Not much of a problem today. Good night's sleep.

Squats: 100 Tiger Bend
One set on a 5 inch ledge.

Wall Walk: 1

Hank

[PowerHank]

6 on 1 off workout: Friday, Saturday

Finishing up my logs for the 6th week. Off this week. Taking a rest.

Friday.

Feeling a little lazy this day. Few TIVI

Pushups: 81 Tiger Stretch
Had to throw in a few Whacky Baby Tips this day. It's been awhile.

Squats: 100 Tiger Bend on the ledge.

Wall Walk: 1

Pyramid Pullups: 1, 2, 3, 4, 3, 2, 1



Saturday:

Went for a wilderness workout. Took some extra time.

TIVI: a few reps

Pushups: 81 Tiger Stretch
Again, had to use several WBT's to finish out the set. Must be tired. Some cold bug is about to settle in. Or I don't know what. But a loss of strength usually shows up first in the pushups with me. Was theorizing that maybe because I have been skipping the Furey Bridge, maybe the energy flow was being hindered?

No big deal. I'm taking a break anyway. Time for a rest.

Back Bridge: 180 count

Squats: 1,000
994 Tiger Bend finishing with 6 Great Gama Jumpers.
Finished first 500 in about 17 minutes. Increased the pace ending at a rate of about 47 for the last couple of minutes. 1,000 squats in about 30 minutes, 20 seconds. Finally, saw some appreciable sweat.

Worked in the PYTP Chest Routines.

Hank

[cliffa74]

You are still a stud Hank, Attaboy!
Great stuff!

Cliff

[PowerHank]

Hey, Cliff:

Good to hear from the Old South again. Hope you're still enjoying that good home cookin'.

Back at the 6 on 1 off workout after 1 off.

Week one:

TIVI: a few reps
Breathing out the negative thoughts of failure (Like, You can't do 82. You didn't even finish out 81 the last 2 times without a pause). Breathing in the Positive: like, You've got enough for 85.

Pushups: Forgot where I was at. Guessed I was at 82. Anyway, went for 82 Tiger Stretch.
82 Tiger Stretch 1 set
No pauses. Rest must have done me good.

Squats: 500 Tiger Bend
About 14:30
Somewhere around 37, 38 a minute.

Back Furey Bridge: 210 count
Thought I was counting a little fast. So I threw in another 30. Gotta be careful. I feel like I can't move sometimes after doing this exercise. Would hate to get stuck with my nose on the ground.

Worked in the PYTP chest routines.

Pyramid Pullups:
1, 2, 3, 4, 3, 2, 1
Going to stick another week on 4.

Heard a Furey tip on breathing. But anyway he recommends breathing in through the nose and breathing out through the mouth in some of his routines. You can feel the fresh air coming in through the nose and the warm air leaving the mouth.

I think one of the great long life exercises is to synchronize the breathing mimicking the yawning motion of the arms and body: Lift your arms slowly while you breathe in through your nose making sure to breathe using the diaphragm. Exhale slowly through the mouth (not the nose) while simultaneously lowering the arms. Furey recommends this type of breathing with the Farmer Burns Stomach Exercises (the arm movements are my idea). He recommends blowing all the air out and holding in your abdomen for 5 seconds: his 5 second abs) Anyway, he says it promotes the stimulation of the Human Growth Hormone (HGH).

So, I just tried incorporating that thought today in all the chest routines. In any of the chest routines, if the arms spread out or raise up, breathe through the nose, exhale while lowering or bringing the arms back together.

Feel pretty good today. Must be the the new breathing routine. Either that or the wild mushroom soup I've been eating the last few days.

I'm glad those mushrooms weren't poisonous.

Hank

[PowerHank]

6 on 1 off workout

Week 1: Tuesday

Abbreviated workout: no chest routines

TIVI: a few reps.

Pushups: 82 Tiger Stretch
Decided to slow down a little. I figure there's no way to keep up a high speed if you want to get into the really high numbers. You've gotta go slow enough to breathe so your body has the oxygen it needs to keep going.

If the Iranian wrestlers could do thousands of Hindu pushups without stopping, then they must have had enough muscle to keep themselves going at an average pace. I notice that in the really high numbers on the squats, if I go around 42 or 45 per minute consistently, I'm pretty exhausted by the time I hit 1000. If I take a moderate pace of about 33, 35 then I feel like I could do a couple thousand more after finishing a thousand.

So, the same must be true for the pushups. It just happens that it takes longer to be able to do thousands of pushups than it does to be able to do thousands of squats.

Anyway, 82 Tiger Stretch pushups. No pauses.
It would be nice to able to do a 1000 pushups in 1 set.

Pyramid Pullup: 1, 2, 3, 4, 3, 2, 1

Feeling strong today on these. But It will be a challenge to go up to 5

Squats: 100 Tiger Bend on a ledge.

Wall Walk: One.

Hank

[PowerHank]

6 on 1 off workout

Week 1: Wednesday, Thursday

Skipped the Furey Bridge on Tuesday. Paid for it on Wednesday? Read on.


Wednesday
TIVI: a few reps

Pushups: 82 Tiger Stretch
Had to use several Whacky Baby Tips to hit 82 today. I was just noticing recently of what may or may not be a coincidence. Don't do the Furey Back Bridge the day before: don't hit the week's goal on pushup reps the next day. So I did the Furey Bridge today. Will write what happens tomorrow.

Squats: 100 Tiger Bend done on a ledge.
This really increases the effort needed to finish out a 100 set. Can hear myself saying, "When are these going to end?"

Back Bridge: 180 count.

Pyramid Pullups:
1, 2, 3, 4, 3, 2, 1



Thursday:

TIVI: a few reps

Pushups: 82 Tiger Stretch.
No pauses. Thought I might have jumped 10 in the count so I threw in another 10 to 92. I think I did skip: went from 42 to 62? If not, it was 92 today. But I think I skipped 10.

Squats: 150 in 2 sets
100 Tiger Bend done on the edge of a rock next to a raging creek. If I fall over backwards, I might drown. I'm still here.

50 Great Gama Jump Squats.
I usually say that the jumpers are about 3 - 4 times harder than the regular Tiger Bend. But compared to doing squats on a ledge. I would say that squat for squat doing Tiger Bend squats on a ledge are tougher than doing jumpers.

Back Bridge: 180 count

Worked in the PYTP chest routines.

Pyramid pullups:
1, 2, 3, 4, 3, 2, 1


Hank

[PowerHank]

6 on 1 off Workout: week 1

Friday:

TIVI: a few reps

Pushups: 82 Tiger Stretch in 1 set with a micro pause.
Maybe 1/8 of a second. Anyway, good enough at about 72 to help me hit 82.

Squats: 100 Tiger Bend on a ledge.

Back Furey Bridge: 180 count
Going to try not to skip this one. Seems to be more to this exercise than meets the eye.
One suggestion I remember Furey hinting about is to breathe from the neck area when doing these. Just occurred to me that the area behind the neck is one of the key areas the Chinese work to free up the Energy Flow. Doing the Furey Bridge and concentrating the breathing on this area during the exercise may be more than just a good Furey tip. It would appear that doing the exercise in this way and concentrating on the breathing in this crucial area brings benefits to the overall workout.



Pyramid Pullups:
1, 2, 3, 4, 3, 2, 1
Started to feel the strength and more confidence on these. Starting to attack them instead of letting them pull me down. Should go to 5 next week for the top of the pyramid.

And that's it for today.

Hank

[Scott Silva]

Hey Hank, where are you?

What happened???

Hope you didn't meet any bears on one of your wild wilderness workouts. :beat-up:

Or fall of any ledges on the edge of a rock next to a raging creek or something... :doh:

Anyways, it was a good thread, "Hybrid Royal Old Cout Workout"

By the way, is that a picture of a knee in your avatar???

WB