Blood and Sand

[Greg Newton]

It is time for a new direction in my workouts. The hard training will be outdoors in the dirt and heat.

7-24-09

AM - spinal care set

Afternoon workout
Powerflexing with Lori to warmup - 15 minutes

Slow, closegrip chins 5X4 except last set I got 3
supersetted with incline Tee's 5x20 - first set 25

DSR belt rows 3X8
supersetted with incline Tee's palms facing 3x15

Atlas situps on the trampoline 1X100, eight count leg raise 1X25, !x17, 90 degree leg raise 2X25

4 way DSR neck 4X10

Iso power belt - three positions - behind the neck prress, high pull, curl, reverse curl, and deadlift
Liederman leg pressout 1X10 both legs

Total time - 70 minutes

*Note - the lying pressouts I have been doing in the AM make a difference in how well I can do the standing version.

*Note - the trampoline makes the situps slightly easier, but the leg raises much harder

[Greg Newton]

Ha Onewheel - ain't it grand! Blood (sweat) and sand (dirt). There is nothing better.

7-24-09

Tiger moves with Lori - 15 minutes

Circuits
Pushups - 20, 30, 40, 50, 60
DSR Mile 5X10
Atlas situp 5X25
Atlas squat 5X20 - done slow and controlled - concentrated on keeping my knees in positions that didn't indicate pain.
Alt. Toe Touch 5X20

32 minutes

*Note - went swimming with Lauren this afternoon. I am pleased I am able to swim faster and farther than I could last summer.

[Greg Newton]

7-27-09

Out the the track.

1/2 mile powerwalk

4 mile run - 43 minutes - very humid today

Tiger Moves with Lori afterward - 20 minutes

[Greg Newton]

7-28-09

Stressful, stressful day! Also heavy rain so no outdoor workout.

4 way neck 4X10

Incline Tee's 25, 25, 20X3 supersetted with DSR ISO Belt rows 5X6 - high tension
Close grip Tee's 15X3 supersetted with DSR Reverse ISO Belt rows 3X6

Atlas situps 1X100, Eight count leg raise 2X25, 90 degree leg raise 1X100

Isobelt deadlifts - 3 positions

Leiderman leg pressouts - 1X10 both legs

[Greg Newton]

7-28-09

While I wiated in the parking lot of Lori's Doctor:

pushups 5X25, DSR milo 5X6, Ab roll 5X10, Atlas squat 5X20, Atlernate toe touch 5X20

When we got home from Atlanta:

3 mile run on the 1/2 mile Cardiac Hill trail - 32 minutes

1/2 mile power walk before and after

Tiger Moves with Lori

*Note - I am only going down to parallel on the Atlas squats.

[Greg Newton]

7-29-09

Did back care decompression exercises this morning - 15 minutes

AM workout
4 way neck - 4X10

close grip, slow pullups 5X4 supersetted with low incline Tee's 3X25, 2X20
Reverse DSR rows with the Isobelt 3X6 supersetted with close grip Tee's 3X15

1 set hyperextensions 1X15, Atlas situps 1X100, eight count leg raise 2X25, 90 degree leg raises 1X100, bent leg situps 1X25 (went easy on these)

Isobelt
Behind the Neck Press - 3 positions
Reverse and regular curl - 2 positions
High pull - 3 positions
Dead lift - 3 positions

Liederman leg pressout 1X10 each leg


*Note - will do powerflexes with Lori tonight, also will go swimming today

[Greg Newton]

7-31-09

AM - back care exercises

Light Circuits

Bulgarian Split squat - 4X10, Hyperextensions 4X12, Jim Forystek''s Shark Flex II 4X10, Ab rolls 4X10, Atlas pushups 4X25 and DSR Milo 4X6

*Note - strained my right achilles tendon running this week and slipped and twisted it hiking yesterday. I may be sidelined from running for awhile.

[Greg Newton]

8/4/09

Hard workout after yard work. I took a couple of days rest with light DVR and stretching workouts.

close grip pullups, slow descent, 5X4 supersetted wtih Tee's 3X25, 2X20 knuckles forward

Atlas situps 5X25 supersetted with hyperextensions 5X12

Split squats 3X15 supersetted with alternating calf raises 3X20

Isobelt
4 way neck 4X10

Behind the Neck Press, High Pull, Deadlift - three positions

Leiderman leg pressout 1X10 each leg

50 minutes

Did a light DVR/back workout in the A.M. The back is better than it has been for years, but I plan on keeping it that way!

[Greg Newton]

8/5/09

Supersettted close grip tee's 8X10 with DSR Isobelt rows

Also did fourway neck 4X10

[Greg Newton]

8-6-09

Superset Incline Tee's 5X20 with Atlas situps 5X25

8 count leg raises 2X20 supersetted wtih split squats 2X20 each leg

IsoPower Belt

4 way DSR neck 4X10
Isometric Behind the neck press - 3 positions
DSR row 1X6 high tension
DSR reverse row 1X6
DSR high pull 1X6
DSR curl 1X6
All DSR's with high tension
Isometric Deadlift - 3 positions

Liederman leg pressout 1X8 both legs

[Greg Newton]

8-7-09

Superset close grip pullups 5X5 with close grip Tee pushups 5X15

90 degree leg raises - 1X75
hyperextensions - 1X20
Lunge squats - 1X20 each leg

Powerwalked 2 miles with Lori followed by Isometric Powerflexes

[Viking Dan]

Slow, closegrip chins 5X4 except last set I got 3

How slow is slow? 10/5 ala Superslow? 2/4 ala Nautilus? Or perhaps Darden's 30/30 chin?

[Greg Newton]

Hi Dan,

None of the above. Slow means controlled, up and down with no momentum. I am nursing tendinitis in my right elbow. That is also why I am using the close grip version. On the last set of the last rep I take my time going down. How long? I don't know. Whatever takes the longest. I am up to 5X5 now.

I am aware of the superslow, Darden methods etc. To me it seems an extra distraction to time your descent or ascent unless you were very strong at pull-ups and needed an extra method of creating intensity. Very few are strong at pullups and at this point in time I am certainly not.

For me, the mind is the key for pull-ups, which at this point in time are hardest exercise I do in terms of weight being moved. It is a process of putting the mind into the muscles and creating the nerve force to move the body. When I pull up, I am moving 190 lbs of bodyweight. I relate this very strongly to the heavy weight 5X5 routine I used to use years ago with my basic lifts. You had to attack those sets mentally. In time, as I develop the mind/muscle connection (nerve force) this won't be as big of an issue and pullups will be a breeze like pushups. Eventually I'd like to be capable of an easy 5X10.

[Viking Dan]

One thing I noticed about negative only chins is that they pretty much force you to have impeccable form and totally remove momentum and "recoil" from the movement. I'd be pretty amazed if I could do *ONE* superslow chinup let alone Dardens 30/30 chin.

[Greg Newton]

8-8-09

Did DVR/VRT with Lori - 20 minutes

Incline Tee's 5X20 supersetted wit Atlas situps 5X30

IsoPower Belt
4 way neck 4X10
Isometric Behind the Neck Press - 3 positions
DSR bentover rows 1X6
DSR reverse grip bentover rows 1X6
DSR high pulls 1X6
DSR curls 1X6
Isometric Deadlift - 3 positions

Liederman Leg pressout 1X10 each leg

35 minutes

[Greg Newton]

8-9-09

Worked out out outside in the afternoon. Very hot, high nineties, and humid.

4 way Neck with Isobelt - 4X10

Close grip pullups 5X5 supersetted with close grip Tee's 5X15

8 count leg raises 3X20 supersetted with hyperextensions 3X15

Split squats 2X25 supersetted with Gironda calf raises 2X25

[Greg Newton]

8-10-09

Worked out outside in the sun and heat.

DSR 4way neck with the powerbelt - 4X10

5X25 Low incline Tee's supersetted with Atlas situps 5X30

IsoPowerBelt
Behind the neck press - three positions
DSR bent row 1X6
DSR reverse bent row 1X6
DSR high pull 1X6
DSR curl 1x6
Deadlift - three positions

Swoboda style tension exercise
lunge squats 1X25
Atlernate toe touch 1X10
Penner calf raise 1X20

Liederman Leg Pressout - 1X10 each leg

*Note - the 5X25 with the low incline Tee's has been long coming.

*Note - Swoboda style means high tension with controlled breathing.

[Greg Newton]

8/11/09

Outdoor training today.

Medium grip pullups 5X6 reps supersetted with close grip Tee's 5X15 reps

Lunge squats 3X25 supersetted with hanging leg raises 3X10

8 count leg raises 3X20 supersetted with hyperextensions 3X15

Crunch/bent leg raise 3X12 supersetted wtih Grionda calf raises 3X20

Isobelt curls - 4 positions

*Note - the tendonitis is close to being cleared up. I still can't do chins however. The slow close grips have helped a lot, as well as the DSR rowing with the powerbelt.

[Greg Newton]

8-12-09

Superset Atlas pushups 8X35 with Atlas situps 8X25

IsoPowerBelt
4 way DSR neck 4X10
Behind Neck Press 3 positions
DSR high pull 1X6
DSR row 1X6
DSR reverse row 1X6
DSR curl 1X6
Deadlift - 3 positions

Liederman leg pressout 1X10 both legs

[Greg Newton]

8/14/09

I put yesterday's workout on John's forum.

Today

Atlas pushups 20, 30, 40, 50, 60, 70 alternated wtih Atlas situps 70, 60, 50, 40, 30, 20

On the last set of pushups I had to stop when I hit 50, and rest for about 30 seconds before I did the last 20

IsoPowerBelt
4 way neck 4X10
Behind Neck Press - three positions
DSR high pull 1X6
DSR row !X6
DSR curl 1X6
Deadlift - three positions

Liederman leg pressout 1X10 each leag

[stingray]

What kind of rest are you taking between sets of the Atlas push ups? Do you just rest until you feel recovered? How long does this take you?

[Greg Newton]

Hi Ray,

Basically I take long enoug to do the situps in between. By the time I got to 50 pushups I had to take about a minute to catch my breath between supersets. I normally alternate situps with a version of pushups, but the reverse laddering was someone I tried just to do something different and change the pace of my workout.

[Greg Newton]

8-16-09

Lori and I did about 15 minutes of Isometrics and Powerflexing out of IPR

With Lori

Tees 4X25 supersetted with 8 count leg raises 4X20

Split squats 3X25 supersetted with crunch leg raises 3X20

I set hyperextensions 1x20

Gironda Calf Raises 1X30

*Note - I had Lori do only half the reps I did. Her pushups were kneeling with no Tee's

* I was rushed for time, so couldn't do pullups.

[Greg Newton]

8/17/09

Did a combination of DVR's and DSR's with Lori

Pullups 5X6, last set 7 supersetted with Atlas pushups 5X30

Hanging leg raises 3X10 supersetted with Atlas pushups 3X30

Atlas situps 1X100, 90 degree leg raises 1X100, Atl. toe touches 1X50

IsoBelt
4 way neck 4X10
Behind the Neck Press
DSR high pull 1X6
DSR curl 1X6
DSR row 1X6
Deadlift

Liederman pressout 1X10 each leg

Note* - The Atlas pushups were hard after chinning.

[Greg Newton]

8-20-09

Worked out with Lori. She did half of what I did, and also do girl pushups. She only did the calisthenics.

Inclne Tee pushups 5X20 supersetted with 8 count leg raises 5X20

Bulgarian split squats 4X25 supersetted with Crunch/bent leg raises 4X20

I set hyperextensions 1X20

1 set Gironda calf raises 1X30

IsoBelt
4 way neck 4X10
Behind the neck press - 3 positions
DSR high pull 1X6
DSR row 1X6
DSR reverse row 1X6
DSR curl 1X6
Deadlift - 3 positions

Liederman Leg pushout 1X10 each side

[Greg Newton]

8/20/09

Got my dates miscombobulated. Yesterday was Thursday the 20th, and this is the workout recorded for then. Somehow I was thinking today was the 22nd.

Powerwalked 3 miles at the track.

Pullups 5X6 supersetted with Atlas pushups 5X30
Horizontal rows 3X10 supersetted with Atlas pushups 3X25
Hanging Leg raises supersetted 3X10 wtih Atlas II pushups 3X25

1X100 Atlas situps
1X100 90 degree leg raises
1X50 Alternate toe touches

AM supplements - Glucosamin Chondrotin 2 tablets, multi vitiamin
Afternoon - one ounce Espre
PM - Coral Calcium 2 tablets, C - 500 mg, Ultimate Pain and Inflamation formula - 2 tablets

[Greg Newton]

8/21/09 Friday

Worked out with Lori. She does half of what I do and does girl pushups. It has made me speed up my workouts because she is ready to go after I finish my sets.

4 way neck 4X10
Torso circles 1X20
Incline Tee's 20, 20, 15X4 supersetted with DVR pulldowns 6X8
8 count leg raise 3X25 supersetted with lunge/squats 3X25
Atlas situps 1X100
hyperextensions 3X15 supersetted with Gironda Calf raises 3X20

Supplements
AM - multi, 2 Nutriprima Glucosamine formula
Afternoon - one ounce Espre
PM - 2 coral calcium, 500 mg C, 2 Ultimate Joint and Inflamation formula

*Note - speeding up the workout and supersetting with another upper body exercise made the Tee's harder.

[Greg Newton]

I am going to be posting my workouts over on the Forystek's board for awhile. I've been considering a pure Powerflex workout to give my body a rest from the tee's and high volume pushups and to rebuild my nerve force. I am doing the level III exercises, but I am already in very good shape. I want to see if I can make a difference in eight weeks doing things Big Jim's way.