Gentleman, we can rebuild him...better, stronger,faster

[stingray]

This summer has not been as good for working out as I would have liked. Due to a couple of shoulder injuries and poor eating habits I feel like I am carrying more body-weight than I feel comfortable with. Compared to many people that I see, I don't look like I need to lose anything, but I can just feel it when I run or practice Tae Kwan Do.

I admit it, I allowed my kitchen reconstruction and summer vacation become an excuse for reckless eating. It is now time to move on.

The inspiration for this workout is the opening to the 70's tv show "The Six-Million Dollar Man."
I have this on the beginning of my Ipod workout playlist. The goal of my workouts for this month is to branch out and experiment, while gaining strength and losing some weight.

Tuesday 8/11
I took PYTP and followed John's recommendations today.
Atlas I pu (2x25 while at the office) (2 x 50) 150
Tiger Stretch 3 x 25, 1x15, 1x10 I noticed these working my abs today 100
Tiger bend Squat 2 x 50
Full chest contraction 1x8,1x6
Liederman chest press 1x8, 1x6
Rope Pull down 1x8, 1x6
Crossover chest 1x8, 1x6
standard pull up pyramid 1,2,3,2,1
standard chin up pyramid 1,2,3,2,1

my daughter wanted to do something with me, so I had to come back to finish workout
5x10 Warrior T's, followed by 5 standard pull ups
50 warrior T's pu, 25 pull ups
50 Atlas sit ups
2 min bridge, I could feel it in the hips and legs this time

This morning I ran 1 mile easy pace, 5 hill repeats, 5 x 40 yd. sprint, 1 mile home
some light stretching

tonight- first games in Bocce tournament, we swept a higher ranked team last week, so we hope to make it out of the first bracket
** Lost to the number #1 team. First game interrupted by a monsoon of a storm. Half of the courts had puddles on one end. On the upside, I did get to see a beautiful rainbow.

[Greg Newton]

Good luck Steve - I mean Sting!:male-fighter1:

Seriously, be careful with the shoulders and don't overdo.

Greg

[stingray]

Thanks for the advice Greg. I rehabbed my shoulder with the chiropractor and got the clearance. There is still a twinge of pain every now and then, but only in very specific movements that I avoid, because they are out of the ordinary ways of moving. I think that doing the Powerflex exercises very lightly helped restore movement more quickly.

8/12
am
Atlas I PU 1x75, 1x25
PYTP Chest part 2
I took a tip from the Bear Den(Power Flex site) and incorporated push ups and squats between dvr, dsr
I did sets of 20 Atlas PU and 10 Tiger bend squats between each set
CH-5 DSR 8, 6 this seems to be a very short movement, it is very similar to the bull elk flex, I naturally want to go back to the range of motion of the Bull Elk - need to ask John about this one
Pull apart, up and over 10, 8 (could feel it in the lats) similar to the Bear Flex 1- I think I prefer the finger lock better
Liederman Pectoral contraction (yes, John this one is odd at first) 8, 5 this one is amazing, the legs provide awesome resistance, it also seems to develop balance
C'Mon at Ya 8,6
CH-9 DSR (similar to the Eagle Flex, this one needs a name) Do you switch hands with each rep? I can't generate as much resistance up as I can on the way down. It seems to work the deltoids also.
Pectoral push down while seated 3, 4, 3 I used the two chairs that I used for Atlas I push ups
Atlas leg raise 3 x 10
Tiger stretch Pu 2 x25
Bridge (I did a 3 min. bridge today) I was finally able to relax in this position. I often fidget with my arms and legs while doing this one.
3 pos. iso belt front curl, 3 pos. military curl
Total push ups 350 (Atlas I 300) (Tiger stretch 50)
Tiger bend squats (100)
Tae Kwan Do tonight hopefully I left something in the tank for later.

[stingray]

Ran 3 1/2 miles

Sore just about everywhere today. Need rest today.

[stingray]

I am still doing 400 push ups a day. Feel great. My work outs take me less than an hour and I get a bunch of other stuff done during the day. I am gradually increasing my reps and lowering my sets. When I get comfortable with 10 sets of 40 I am going to increase my daily volume to 500.