The Powerflex - now G.U.T.S. Experiment

[Greg Newton]

This is starting my fifth week on Big Jim's Powerflex program. I decided to give the level three workouts a try. After five weeks I look different. My body needed a rest from the Tee's and Powerflex fit the bill. In three more weeks I'll try to post some pictures. The trick has been trying to find a balance between the exercises, because I like doing most of them, but realistically, a forty-five minute workout is best all around for recovery and feeling energized. I can workout longer, but I feel it the next day.

9-22-09

Eel flex II - 40 reps, Giraffe flex - 40 reps, Toe touch - 50 reps, Eel flex III - 50 reps

Atlas pushups - 100 reps, Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

90 degree leg raises - 100 reps, Atlas situps - 100 reps, 8 count leg raises - 30 reps, Shark Flex II - 50 reps

Balance squats - 50 reps, squat lunge - 25 reps, football kicks - 40 reps, Side hinge kicks - 40 reps, Frog Flex II - 20 reps

All exercise reps were done in one set.

Total time - 45 minutes

On the Atlas pushups my form is better than last Spring. I don't hurry, I can keep up to about 70 with a steady cadence, but I slow down a litte after that. It doesn't take long to get my wind back afterwards. I keep my back flat throughout, which I didn't do last Spring.

The arms are up around a quarter of an inch. They do look different from doing specific arm work, which I have a tendency to not do.

[MikeNY]

I am an admirer of Big Jim's Powerflex Course and think it is a top drawer program. Adding muscle tension to the Atlas Course completes the circle and makes it the product Atlas should have made. Big Jim and John both recommend thinking into the muscles, ie muscle tension during your reps. Powerflex is perfection.

[Greg Newton]

Hi Mike,

I've always liked Big Jim's course, but I never understood the concept of doing such high repetitions for the DSR exercises. I understand now. It's hard, but doable. Too, you feel good afterwards because of all of the deep breathing.

9-23-09

Eel flex II - 40 reps, Giraffe flex - 40 reps, Toe touch - 50 reps, Eel flex III - 50 reps

Horseflex III - 20 reps, The Panther Climb - 60 reps, Horseflex I - 40 reps, Cougar Flex II - 60 reps

Atlas pushups - 100 reps, Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps, Tiger Flex - 40 reps


* Note - Most of the DSR's I'm giving Big Jim's description, but the calistenics I am giving more common descriptions.

*Note - I do a lot of deep breathing with the DSR's. I also concentrate on squeezing my abdominal wall on the exhale. All DSR's are done either in a horse riding stance or a boxing stance.

*Note - the Panther Climb is my own invention to duplicate a chinning movement with a DSR.

[Greg Newton]

9-24-09

Eel flex II - 40 reps, Giraffe flex - 40 reps, Toe touch - 50 reps, Eel flex III - 50 reps

Atlas pushups - 100 reps, Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

90 degree leg raises - 100 reps, Atlas situps - 100 reps, 8 count leg raises - 30 reps, Shark Flex II - 50 reps

squat lunge - 50 reps, split squats - 50 reps, football kicks - 40 reps, Side hinge kicks - 40 reps, Frog Flex II - 20 reps, Liederman pressout - 20 reps, VRT calf push - 30 reps

All exercise reps were done in one set.

Total time - 45 minutes

[Greg Newton]

9-25-09

Eel flex II - 40 reps, Giraffe flex - 40 reps, Toe touch - 50 reps, Eel flex III - 50 reps, did some extra neck twisting and some eye exercises

Horseflex III - 20 reps, The Panther Climb - 60 reps, Horseflex I - 40 reps, Cougar Flex II - 60 reps, Rhine Flex - 60 reps

Atlas pushups - 4X25, Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

Did the planks from balance of power and the Iso wall squat

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps

*Note - it was a pretty stressful day and I didn't feel like pushing hard. I broke my Atlas pushups into 4X25. I'd rest 30 seconds in between.

[Greg Newton]

9-26-09

Eel flex II - 40 reps, Giraffe flex - 40 reps, Toe touch - 50 reps, Eel flex III - 50 reps

Did other neck rotations and eye exercises

Atlas pushups - 100 reps, Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

90 degree leg raises - 100 reps, Atlas situps - 100 reps, 8 count leg raises - 30 reps, Shark Flex II - 50 reps

squat lunge - 50 reps, split squats - 50 reps, football kicks - 40 reps, Side hinge kicks - 40 reps, Frog Flex II - 20 reps, Liederman pressout - 20 reps, VRT calf push - 30 reps

Time - 51 minutes

[Greg Newton]

9/30/09

Eel flex II - 40 reps, Giraffe flex - 40 reps, Toe touch - 50 reps, Eel flex III - 50 reps,

Horseflex III - 20 reps, The Panther Climb - 60 reps, Horseflex I - 40 reps

Atlas pushups - 1X60, 1X40, Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps

Wall squat - 2 minutes

Leiderman leg pressout - 1X20 reps

* Was pretty tired and beat up today. Didn't get any sleep last night. Took it easy on my Atlas pushups. Legs were sore from yesterday's 300 Tiger Bend Squats. I'll probably start working them back into my workout.

[Greg Newton]

10-1-09

Eel flex II - 50 reps, Giraffe flex - 50 reps, Toe touch - 50 reps, Eel flex III - 50 reps


Atlas III pushups - 4X25, Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

90 degree leg raises - 100 reps, Atlas situps - 100 reps, 8 count leg raises - 30 reps,

squat lunge - 100 reps, football kicks - 40 reps, Side hinge kicks - VRT calf push - 30 reps

[Greg Newton]

10-2-09

Eel flex II - 50 reps, Giraffe flex - 50 reps, Toe touch - 50 reps, Eel flex III - 50 reps,

Horseflex III - 20 reps, The Panther Climb - 60 reps, Horseflex I - 40 reps, Horseflex IV - 10 reps

Atlas pushups - 1X105 (strict), Eagle Flex - 60 reps, Bear Flex - 40 reps, Gorilla Flex I - 40 reps, Elk Flex - 40 reps

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps

Wall squat - 4 minutes

Leiderman leg pressout - 1X20 reps

[Greg Newton]

I am going to end my Powerflex workouts a week earlier than planned. This past week I also had trouble finding time to record my workouts. There is a lot I learned from Powerflex and will be reporting it on John's forum and on the Powerflex forum. Meanwhile I will continue to do some of the exercises, as well as others that I enjoy doing. Today it was back to the Power Tee's and the Iso Belt!

Warmup
Hyper-extensions 1X15, Isobelt neck DSR 3X10
time - 5 minutes

Core
Atlas III tee pushups 1X25
Atlas situps 1X75
Tiger Bend Squats 1X125
Atlas situps 1X75
Atlas III tee pushups 1X25
DSR Milo 1X20, 1X15
time - 19 minutes - fairly easy workout

Isobelt
High pulls - three positions (switch to behind the neck presses)
DSR bent row - 1X10 (do more reps next time)
Curl - three positions
Deadlift - four positions
time - 8 minutes

[Greg Newton]

10-13-09


Eel flex II - 40 reps, Giraffe flex - 40 reps, Mule Flex - 40 reps,

Horseflex III - 20, Horseflex I - 40 reps,

Atlas pushups - 10 inch boxes - 1X75, 1X25 (strict), Bear Flex - 40 reps, Gorilla Flex I - 40 reps

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps

Wall squat - 4 minutes

Leiderman leg pressout - 1X20 reps

Calf pressouts - 1X30

44 minutes

[Greg Newton]

10-14-09

Warm up DSR Neck 3X10, torso rotations 1X40, Mule Flex 1X20
5 minutes

Core
Atlas III tee pushups - 1X25
Atlas situps - 1X75
Tiger Bend Squats - 1X150
Atlas situps 1X75
Atlas III tee pushups - 1X15, 1X10
Milo 2X20, 2X15
20 minutes

Isometric Power Belt
Behind the Neck Press - three positions
DSR row - 1X12
Curl - Three positions
Deadlfit - 3 positions
Hamhocks - 1X10
10 minutes

[Greg Newton]

10-15-09

Eel flex II - 20 reps, Giraffe flex - 40 reps, Mule Flex - 25 reps,

Horseflex III - 20, Horseflex I - 40 reps,

Atlas pushups - 10 inch boxes - 1X50, 2X25 (strict), Bear Flex - 40 reps, Gorilla Flex I - 40 reps

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps

Wall squat - 5 minutes

Leiderman leg pressout - 1X24 reps

Calf pressouts - 1X30

41 minutes

[Greg Newton]

10-16-09

Warm up DSR Neck 3X10, torso rotations 1X40, Mule Flex 1X20
5 minutes

Core
Atlas III tee pushups - 1X25
Atlas situps - 1X75
Tiger Bend Squats - 1X160
Atlas situps 1X75
Atlas III tee pushups - 1X16, 1X10
Milo 2X20, 2X15
21 minutes

Isometric Power Belt
DSR pulll Apart 1X10
DSR rope pull 1X12
Behind the Neck Press - three positions
DSR row - 1X12
Curl - Three positions
Deadlfit - 3 positions
Hamhocks - 1X10
14 minutes

*Note - the deep knee bends are done with a quick steady cadence.

*Note - I am not sure about the Hamhocks. There is potential for back injury.

* Note - right knee is a little sore today.

[Greg Newton]

10-17-09

Eel flex II - 25 reps, Giraffe flex - 40 reps, Mule Flex - 25 reps,

Horseflex III - 20, Horseflex I - 40 reps

Atlas pushups - 10 inch boxes - 1X60, 2X25 (strict), Bear Flex - 40 reps, Gorilla Flex I - 40 reps

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps

Wall squat - 4 minutes

Leiderman leg pressout - 1X24 reps

Calf pressouts - 1X30

Added Panther Climbs again 1X40

48 minutes

[Greg Newton]

10-18-09

Warm up DSR Neck 3X10, torso rotations 1X40, Mule Flex 1X20
5 minutes

Core
Atlas III tee pushups - 1X27
Atlas situps - 1X75
Tiger Bend Squats - 1X175
Atlas situps 1X75
Atlas III tee pushups - 1X18, 1X10
Milo 2X20, 2X15
21 minutes

Isometric Power Belt

Behind the Neck Press - three positions
DSR row - 1X10
Curl - Three positions
Deadlfit - 3 positions
DVR sidekicks 1X10
12 minutes

*Note - talked with Nathan tonight and he thought that Atlas III pushups with the Tee's were done on boxes. NO. Atlas III pushups with the Tee's are done with the feet elevated higher than the shoulders; period. My arms are average length and I get the same amount of stretch with the Tee's as I get with the boxes.

*Note - DVR sidekicks I could only do 5 each leg. My hips were cramping so much from the squats and Iso deadlifts.

*Note - wind is good for the deep knee bends. I should be hitting 300 regularly in the next few weeks. Only 125 more to go!. I tried doing them barefoot and in tennis shoes. My sport sandals have the best give as far as preventing my feet from hurting and cushioning my knees.

[Scott Silva]

Hey Greg;

What's a Hamhock?

I Googled and it said, "A ham hock or hough is the joint between the tibia/fibula and the metatarsals of the foot, where the foot was attached to the hog's leg. "

No, seriously, What's a Hamhock? Is that something from IPR?

Is that G.U.T.S. I see you doing there? :)

[Greg Newton]

Hi Wacky,

Hamhocks are something I tried with the Powerbelt. I went from the bottom position of a stiff legged deadlift into a deadlift position using DSR and Isometric resistance. It works the hamstrings, but left my back a little leery. I've decided to forgo these.

Greg

[Scott Silva]

So, an answer on the Hamhock question but nothing on the routine-

Hmmmm... :)

[Greg Newton]

So, an answer on the Hamhock question but nothing on the routine-

Hmmmm

Only the Catman knows for sure!

10-20-09

Eel flex II - 40 reps, Giraffe flex - 40 reps, Mule Flex - 25 reps,

Horseflex III - 20, Panther Climb - 60 reps, Horseflex I - 40 reps

Atlas pushups - 10 inch boxes - 1X60, 1X40 (strict), Bear Flex - 40 reps, Gorilla Flex I - 40 reps

Gorilla Flex IV - 30 reps, Lion Flex I - 30 reps, Jaguar Flex - 20 reps

Atlas Situps 1X100

DVR front kick 1X12, DVR side kick 1X12, DVR round kick 1X12

Leiderman leg pressout - 1X20 reps

Calf pressouts - 1X30

[Greg Newton]

10-26-09

Eel Flex II - 20 reps DVR style
Giraffe flex 40 reps
Horseflex III - Isometric flexing style - in other words, holding the flex for up to ten seconds - 10 reps
Horseflex I - 20 reps, plently of tension

10 minutes with one minute rest

Atlas III pushups - 45 - wide grip
Atlas situps - 75
Tiger Bend squats - 200
Atlas situps - 75
Atlas III pushups 1X35, 1X15 - elbows in
Milo 1X40, 1X30

23 minutes

* Note - my knees are O.K., but have been a little sore. Nothing major, but enough to tell me to be careful. Since I can swing down and brush the ground flatfooted, I thought I'd try it that way. It was actually a little harder doing 200 because the hamstrings and the lower back started wearing out first. I still prefer going onto the toes, even if I raise only a little.

I lost some time transitioning between exercises and moving my boxes. Nothing major, but every second counts.

[Greg Newton]

10-27-09

I am working out with Lori on alternate days doing her workout. Her carpal tunnel kicked in after some panther pushups and I quit making her mirror my workouts.

Eel Flex III done DVR style X 20
Giraffe Flex X 40
Torso rotations X 40
Mule Flex X 20 DVR style
Seated DSR lat rows X 20
High Reach X 10
Lat pulldown x 10
C.A.T. X 10
Shoulder roll X 10
Tricep wrist twist X 12
Ab roll X 12
DVR lunge squat X 10
DVR calf pushes X 20

20 minutes

[Greg Newton]

10-28-09

Whew! what a week. Today was a fifteen hour day at work between a meeting I had to drive to and three hours spent re-designing my program brochure and rewriting my course descriptions. And it ain't over yet! The way John works, no wonder he created G.U.T.S.

Atlas pushups - 10 inch boxes - strict - 75 - got a little hard after 50
Atlas situps - 75
Wall sit - 5 minutes or at least until the U2 song Union Day stopped - practiced abdominal vaccums while in the sit
Liederman Leg Pressout - 10 reps each side
Atlas situps - 75
Atlas pushups - 55
Gorilla Flex IV - 30 each side
Lion Flex - 30 each side
Jaguar Flex - 15 each side with a body twist

25 minutes - but tough workout - I was shaking a little afterwards - not like I shake after G.U.T.S. however!

[Greg Newton]

11-02-09

I worked out a lot over the weekend. Twenty-five minutes in the morning and twenty-five in the evening with a lot of hill walking.

Monday was a tough day at work; fifteen hours. When I got home I did this:

Atlas III T-pushups - 25
Atlas situps - 75
Tiger Bend Squats - 200
Atlas situps - 75
Atlas III T-pushups - 25
Milo - 2 sets each side

20 minutes

After a break I did 20 minutes of DVR's and DSR's with Lori

[Greg Newton]

11-3-09

Atlas pushups - 75
Atlas situps - 75
10 inch box step ups - 12 minutes - I didn't count - just tried to do them as fast as possible.
Atlas situps -75
Atlas pushups - 75
Atlas bicep curl - 2X30

27 minutes

*Note - I lost time on the Atlas pushups. I slowed down after 50. Also, even though I do the situps at a fast clip for me, it still takes four minutes to do 75.

Afterwards Lori and I did 20 minutes of Isometric Powerflexing and CIC's.

[Greg Newton]

11-4-09

Elevated T-pushups - 26 - on a 20 inch block
Atlas situps - 75
Tiger Bend Squats - 225
Atlas situps - 75
Elevated T-pushups - 20, 30 second rest, 1X10 - on a 20 inch block
Milo - 2 sets each side

21 minutes

After a break I did 20 minutes of DVR's and DSR's with Lori. She is looking really good since I swtiched her back to DVR/DSR/ISO again.

*Note - the Tiger Bend Squats are getting easier. I should have 300 by the end of November. I could do them now, but want to work into it without hammering my body too hard. After I get the 300, I'll move the Atlas situps up to 100. Will work on the pushups all along.

*Note - I am trying to think speed into the Atlas Situps. It still takes me nearly four minutes to do 75.

[Greg Newton]

11-6-09

Atlas pushups - 9 inch boxes - 75
Atlas situps - 75
9 inch box step ups - 12 minutes - 325
Atlas situps -75
Atlas pushups - 9 inch boxes - 75
Atlas bicep curl - 2X30

27 minutes

10-15 minutes of Isometric Powerlfexing and CIC's with Lori

*Note - I am still trying to get my speed up on the stepups. I am doing them at a steady clip, but not fast enough.
*Note - this is the lighter workout. The one with the Tiger Bend Squats it the harder one.

[jonlclay]

Greg,

Awesome job man, keep it up. Quick question, what are elevated T pushups? Warrior Power T's or something else?

Jon

[Greg Newton]

Hi Jon,

The elavated Tee pushups are warrior tee pushups with the feet higher than the shoulders at the start position. What I would call Atlas III's if I were using my pushup boxes. I consider the feet being elevated to the point to where the body is parallel to the ground, Atlas II's. However, what is in a name? What Joe Justice considers Atlas III's has a greater degree of elevation. My take is; if your body has the feet higher than the shoulders in the start position, it is Atlas III.

11/7/09

Tough workout today

20 Elevated Tee pushups - feet on an 18 inch box
75 Atlas situps
20 elevated Tee pushups
225 Tiger Bend Squats
15 elevated Tee pushups
75 Atlas situps
10 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps
23 minutes

Iso Power Belt - Three positions each
Neck - as a DSR
BNP
Row - as a DSR
Curl
Deadlift
Liederman leg pressout 2X6

10 minutes

*Note - Chasing the squats with inclned Tee pushups was hard. My legs were shaking and it was hard to stabilize.
*Note - Couldn't get much of an isometric contraction using the belt after G.U.T.S. Imagine that!

[bennyb]

Greg,

Awesome job man....doing a great job....keep it up and someday I hope I can build a body like u have bro.

[Greg Newton]

Ha Benny,

You are being modest! But, one thing you definitely have going for you, is that you are young and have come onto this type of training. I hate to think of all the years I trashed my joints and body with weights, when I could have been doing something much more productive that would produce all seven attributes of fitness rather than just muscular bulk and strength in the gym.

11-08-09

Atlas pushups - 9 inch boxes - 75
Atlas situps - 75
9 inch box step ups - 12 minutes - 350
Atlas situps -75
Atlas pushups - 9 inch boxes - 75
Atlas bicep curl - 2X30

28 minutes today - I am not sure where I lost time. Everything was done at a good pace. I started rest pause after 56 and 50 on the pushups.

Followed with 15 minutes of DVR's and DSR's with Lori.

[Greg Newton]

11-9-09

20 Elevated Tee pushups - feet on an 18 inch box
75 Atlas situps
20 elevated Tee pushups
230 Tiger Bend Squats
15 elevated Tee pushups
75 Atlas situps
15 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps
23 minutes

*Note - I did the squats in 9 minutes. The situps are still the hold up for me. I am taking too long to do them. However, I believe in time they will speed up.

Did 22 minutes of Powerflexing, CIC's and Isometric Planks with Lori

[Greg Newton]

11-10-09

Atlas pushups - 9 inch boxes - 75
Atlas situps - 75
9 inch box step ups - 12 minutes - 350
Atlas situps -75
Atlas pushups - 9 inch boxes - 75
Atlas bicep curl - 2X30

26 minutes - Yeah Baby - finally shaving some time off the situps!

15 minutes of DVR/DSR with Lori

*Note - I also did the pushups at a faster pace.

*Note - I can do more step-ups, but not in the 12 minutes time frame, yet

*Note - Energy is really picking up after these workouts

[Greg Newton]

11-11-09

REST

That is right! The all encompassing thing that results in RECOVERY and GAIN and that is REST. The only activity planned is Chinese food with my sweet girl and watch the movie A Bad Day at Black Rock with Spencer Tracy.

[jonlclay]

Greg,

Fantastic job and your workout sounds brutal. I recently got a set of Warrior T's and got to tell you, I can only do 10 knee-based pushups until my wrists give out! I stop before they totally give out as I don't want to injure myself falling. :)

Keep up your hard work.

Jon

[Greg Newton]

Hey Jon,

Go easy on the Tee's. The form and strength will come in time. These are an invention of GB - Gary Bowes - a martial arts/instructor and paramedic. I am not so sure I would recommend anyone to do what I am doing. There is a risk of injury with such a high intensity program. It would be very easy to slip and hurt yourself. I think the regular Tee pushups would work better for most people if they chose to use the Tee's as part of a G.U.T.S. workout.

11-12-09

20 Elevated Tee pushups - feet on an 18 inch box
75 Atlas situps
20 elevated Tee pushups
235 Tiger Bend Squats
20 elevated Tee pushups
75 Atlas situps
15 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps
23 minutes

20 mintues of CIC's, Powerflexing, and Isometric planks with Lori

*Note - I could have got more squats and five more reps with the Tee pushups, but I wanted to save some in the can for recovery.

[Greg Newton]

11-15-09

Atlas pushups - 9 inch boxes - 50
Atlas situps - 80
Atlas pushups - 9 inch boxes - 50
9 inch box step ups - 12 minutes - 350
Atlas pushups - 9 inch boxes - 50
Atlas situps - 80
Atlas pushups - 9 inch boxes - 50
The Milo - 1X20, 1X15

28 minutes

20 mintues of DVR's and DSR's with Lori

*Note - I tried doing the G.U.T.S. routine with the military pushups, except I did Atlas I. In some ways it was easier than two sets of 75.

*Note - the stepups and the situps are the two places where I am having the hardest time making it in the time limit.

[Greg Newton]

11-16-09

20 Elevated Tee pushups - feet on an 18 inch box
85 Atlas situps
20 elevated Tee pushups
240 Tiger Bend Squats
20 elevated Tee pushups
85 Atlas situps
15 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps
25 minutes

Spent 15 minutes doing CIC's and Powerflexing with Lori

*Good workout - but situps are still slowing me down.

[Greg Newton]

11-17-09



Atlas pushups - 9 inch boxes - 50
Atlas situps - 85
Atlas pushups - 9 inch boxes - 50
9 inch box step ups - 15 minutes - 400
Atlas pushups - 9 inch boxes - 50
Atlas situps - 85
Atlas pushups - 9 inch boxes - 50
The Milo - 1X20, 1X15
30 minutes

DVR and DSR's with Lori - 17 minutes

*Note - I wasted a few precious seconds moving stuff around. I probably lost a minute total - need to lay everything out to go.

[Greg Newton]

11-18-09

20 Elevated Tee pushups - feet on an 18 inch box
90 Atlas situps
20 elevated Tee pushups
250 Tiger Bend Squats
20 elevated Tee pushups
90 Atlas situps
15 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps
25 minutes

*Note- did ten minutes of Powerflexing with Lori.

[Greg Newton]

11-19-09

Atlas pushups - 9 inch boxes - 50
Atlas situps - 90
Atlas pushups - 9 inch boxes - 50
9 inch box step ups - 15 minutes - 400
Atlas pushups - 9 inch boxes - 50
Atlas situps - 90
Atlas pushups - 9 inch boxes - 50
The Milo - 1X20, 1X15
30 minutes

*Note - I am still losing time on the situps. They are taking 4+ minutes. I am humping it however. I think next week I'll go ahead and start doing 2X100 no matter how much longer it takes.

*Note - I placed my boxes against the wall and literally sprinted them. It still took about 15 minutes to do 400. Got to pick up the pace. Everything is continuous - no pauses to catch breath. I'll be surprised if when I start running again in the Spring if I am not much faster.

*Note - the pushups are easy and fast with good form. I make sure I lock out at the top. I should be saving some time with them.

[Aaron Hoot]

Great job Greg, keep it up!

Aaron

[Scott Silva]

Looks like your almost there Greg!!!

I think next week I'll go ahead and start doing 2X100 no matter how much longer it takes.

That's the kind of thing I used to do when I was learning how to do Hindi push-ups in high-reps.

I would often grind out 120-180 and it would take me like 12-20 minutes. Other days though, I would do speed sets in lower numbers but in a higher volume through more sets.

When I got better at them I could do 100 Hindu push-ups well within 5 minutes and eventually 300 within 15.

[Greg Newton]

Hi Wacky!

Based on your feline advice and my G.U.T. intuition, it is full steam ahead with the situps. So today I offer this:

11/21/09

20 Elevated Tee pushups - feet on an 18 inch box
100 Atlas situps
20 elevated Tee pushups
255 Tiger Bend Squats
20 elevated Tee pushups
100 Atlas situps
16 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps
26 minutes

Afterwards 15 minutes of DVR's with Lori Aso the following DSR's while I waited for her -
The Bear Flex 1x20
The Rope pull 1X20
The Side Swing 1X20
Atlas bicep curl 1X20

*Note - Other than nailing the times, the hardest part right now is the Tiger Bend Squats. My legs are fatiguing and my feet are hurting. I can deel with the fatigue, but I have to really blot out the pain in my feet. Also, I wore high socks, an old Tom Platz trick for squatting, and that seemed to help get the squat depth with my feet closer to being flatfooted. That was a lot easier on my knees.

[cliffa74]

Howdy Greg,
It's a joy watching you chase down the Elite Level on GUTS.
And educational. I've been keeping myself strictly within the time limits for push ups and Sit ups, I may change things and go for reps over time next week. A change could be a great thing for the upcoming Thanksgiving feast.
Speaking on a change, when do you give your legs a break or a different stimulus? Could be one reason for the pain your fighting through.

Have fun,
Cliff

[Greg Newton]

Hi Cliff,

Thank you. I am hoping that some of the details I record may help someone else. The soles of the feet only hurt on deep knee bends and that has always been the case, even when I used to do barbell squats. It has more to do with the shape of my feet - not much of an arch and wide. They don't hurt when I am not squatting and the step-ups provide an excellent rest/counterpoint to the deep knee bends.

Chasing the time element while keeping good form has been great! It has been a lot of fun doing this workout. I feel good afterwards and I have more energy.

11-22-09

Atlas pushups - 9 inch boxes - 50
Atlas situps - 100
Atlas pushups - 9 inch boxes - 50
9 inch box step ups - 12 minutes - 400
Atlas pushups - 9 inch boxes - 50
Atlas situps - 100
Atlas pushups - 9 inch boxes - 50
The Milo - 1X20, 1X15

Time - 29 minutes

Afterwards did twenty reps each of these DSR's:
Bear Flex
Atlas rope pulldown
Side swing
Atlas curl

*Note - by sprinting the step-up I got my time nearer to where I want it. Situps lagged today. When I can shave another couple of minutes off, I will start upping my pushups slowly. I want 4X75 by January.

[Greg Newton]

11-23-09

20 Elevated Tee pushups - feet on an 18 inch box
100 Atlas situps
20 elevated Tee pushups
260 Tiger Bend Squats
16 elevated Tee pushups
100 Atlas situps
15 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps
27 minutes

15 minutes of DVR's with Lori

*Note - the squats were hard tonight. Partly because I did them more flat-footed. Too, I did ten minutes of Isometrics with the powerbelt a couple of hours before G.U.T.S. That may have made a difference. I also lost control of my right tee on the third set of tee pushups. My whole body was shaking so bad. But, hey, it is not gains every workout. Sometimes you slip back!

[Greg Newton]

11-24-09

Atlas pushups - 9 inch boxes - 50
Atlas situps - 100
Atlas pushups - 9 inch boxes - 50
9 inch box step ups - 13 minutes - 400
Atlas pushups - 9 inch boxes - 50
Atlas situps - 100
Atlas pushups - 9 inch boxes - 50
The Milo - 1X20, 1X15

30 minutes

Isometric Power Belt - each done for three positions except Dead Lift - 4 positions
Three way Neck
Behind the Neck Press
High Pull
Bent Row
Curl
Behind the Back Press
Dead Lift

12 minutes


*Note - I ran this one like a Banshee, but still didn't make time. The Atlas situps are the time drain. I do them jet propelled, but not fast enough, yet. Also, I need to set things up where I don't have to move my boxes or mat.

[Greg Newton]

11-25-09

20 Elevated Tee pushups - feet on an 18 inch box
100 Atlas situps
20 elevated Tee pushups
265 Tiger Bend Squats
18 elevated Tee pushups
100 Atlas situps
16 - Elevated Tee pushups
Milo 2 sets each side, 20 and 15 reps

25 minutes

DVR's with Lori
Neck to the front
Neck to the side
Atlas shrug
Torso circles
Bend and Reach
Modified Atlas row
High reach
Pulldown
Push out
Shoulder roll
Tricep twist
Ab roll
Lunge Squat
Leiderman pressout
Toe press

15 minutes

[Greg Newton]

11-26-09

Atlas pushups - 9 inch boxes - 50
Atlas situps - 100
Atlas pushups - 9 inch boxes - 50
9 inch box step ups - 400
Atlas pushups - 9 inch boxes - 50
Atlas situps - 100
Atlas pushups - 9 inch boxes - 50
The Milo - 1X20, 1X15

I didn't worry about trying to track time - I just jumped in and did it - 29 minutes today

*Note - as my body gets adjusted to the sit-ups, it seems like my time is improving.

[Greg Newton]

11-27-09

Test day

50 Atlas III's
100 Atlas situps
300 Tiger Bend Squats
100 Atlas Situps
50 Atlas III's
The MIilo 2X20, 2X15

25 minutes

15 minutes of DVR's with Lori

*Note - I'll go back to 250 TBS's the next squat workout to start consolidating. The last 100 slowed me down a little.

[Greg Newton]

11-28-09

Atlas I pushups on 9 inch boxes - 50
Atlas situps - 100
Atlas 1 pushups - 50
Step-ups on a 9 inch box - 400
Atlas I pushups - 50
Atlas sit-ups - 100
Atlas I pushups - 50
Milo - 2X20, 2X15

28 minutes

Bear Flex - 20
Rope Pull - 20
Side Swing - 20
Atlas Lat Row - 20
Ab roll - 10
Liederman Leg Pressout - 20

10 minutes

*Note - I have been doing 10 minutes of the Isometric Powerbelt in the mornings after arising.

[Greg Newton]

11-29-09

20 Elevated Tee pushups - feet on an 18 inch box
100 Atlas situps
20 elevated Tee pushups
110 Tiger Bend Squats

*Note - I should have realized I didn't have it tonight. That 300 attempt took it out of me mentally. I couldn't get into a groove with the TBSquats.

[Greg Newton]

11-30-09

20 Elevated Tee pushups - feet on an 18 inch box
100 Atlas situps
20 elevated Tee pushups
150 Tiger Bend Squats
20 elevated Tee pushups
100 Atlas situps
15 elevated Tee pushups
The Milo 2X20, 2X15

21 minutes

Eagle Flex X 20
Rope Pull X 20
Side Swing X 20
Horse Flex X 20
Liederman Pressout X 20

10 minutes

Did 20 minutes of the silk weaving and Ki exercises with Lori. This might have been the missing ingredient in our workouts together this past year. It seemed to pick her energy up afterwards.

*Note - I took it easy - not that 150 TBS's are easy, on the squat. I'll build back up 25 at a time.

[Greg Newton]

12-1-09

Atlas I pushups on 9 inch boxes - 50
Atlas situps - 100
Atlas 1 pushups - 50
Step-ups on a 9 inch box - 400
Atlas I pushups - 50
Atlas sit-ups - 100
Atlas I pushups - 50
Milo - 2X20, 2X15

29 mintues

10 minutes of DVR's and 10 minutes of Ki exercises with Lori

*Note - I took more time with the pushups to make sure they were strict and had a range of motion.

[Greg Newton]

12-03-09

Elevated Tee pushups - off a 23 inch height X 22 reps
Atlas Situps - 100
Tiger Stretch Pushups - 25
Tiger Bend squats - 160
Tiger Stretch Pushups - 25
Atlas Situps - 100
Elevated Tee pushups - 20
Milo - 2X20, 2X15

22 minutes

*Note - shoulders have been a little stiff here lately, so I wanted to incorporate the TSP's. I haven't done them since February last year. They are definitely a whole body movement and go well with the Tiger Bend Squats. Surprisingly I was very pumped after this workout.

*Note - still mentally burned out from the 300 squats I did a few days ago . No problem. We'll increment 10 at a time until I get back to 300.

[Greg Newton]

12/4/09

Atlas I on 9 inch boxes - 50
Atlas situps - 100
Atlas I on 9 inch boxes - 50
Step-ups on 9 inch boxes - 400
Atlas I on 9 inch boxes - 50
Atlas situps - 100
Atlas I on 9 inch boxes - 50
Milo 2X20, 2X15

28 minutes

*Note - this one was hard today. I put on a fast Salsa CD to keep me going. Yesterday I didn't workout because I felt so drained and tired. Christmas is around the corner and anyone who teaches can tell you kids get real ancy this time of year. I think I can get this workout down to 27 minutes by Christmas.

[Greg Newton]

12/6/09

Elevated Tee pushups - off a 23 inch height X 25 reps
Atlas Situps - 100
Tiger Stretch Pushups - 30
Tiger Bend squats - 170
Tiger Stretch Pushups - 25
Atlas Situps - 100
Elevated Tee pushups - 20
Milo - 2X20, 2X15

22 minutes

*Note - TBS are still hard. I am going to have to coax these a long. I don't have the mindset for the pain in my feet right now or the pain in my thighs. When I do higher numbers I block it out. I can do more of the Tiger pushups, but I am worried about killing my wind for the other exercises if I do too many.

Isopower Belt
Behind the Back Press
Archer Pull
Lat pulldown
Curl
Deadlift
Side kick

Liederman leg pressout

18 Minutes

[Greg Newton]

12-7-09

Atlas I on 9 inch boxes - 50
Atlas situps - 100
Atlas I on 9 inch boxes - 50
Step-ups on 9 inch boxes - 400
Atlas I on 9 inch boxes - 50
Atlas situps - 100
Atlas I on 9 inch boxes - 50
Milo 2X20, 2X15

27 minutes

DVR's with Lori

15 minutes

*Note - fastest time on this workout so far. The goal is 26 minutes.

[Greg Newton]

12-08-09

Elevated Tee pushups - off a 23 inch height X 25 reps
Atlas Situps - 100
Tiger Stretch Pushups - 35
Tiger Bend squats - 180
Tiger Stretch Pushups - 25
Atlas Situps - 100
Elevated Tee pushups - 20
Milo - 2X20, 2X15

23 minutes

*Note - This was a little hard tonight. The TBP's definitely make the TBS's harder to do. Plus I was tired.

15 minutes of the Silk Weaving exercises wth Lori.

[Greg Newton]

12-09-09

50 Atlas III's
100 Atlas situps
400 step ups on a 9 inch block
100 Atlas situps
50 Atlas III's
Milo - 2X20, 2X15

25 minutes

*Abreviated workout today - I like to mix things around -

*Rhetorical question - What do you do after G.U.T.S.? - Nothing - not much more is needed.

[Greg Newton]

12-12-09

50 Atlas pushups on 9 inch boxes
100 Atlas situps
50 Atlas pushups on 9 inch boxes
200 Tiger Bend Squats
50 Atlas pushups on 9 inch boxes
100 Atlas situps
50 Atlas pushups on 9 inch boxes
The Milo 2X20, 2X15

26 minutes

*Note - after the third set of Atlas pushups I had to stop I was so out of breath. Then my back froze up. I was down for about a minute before I could continue.

[Greg Newton]

12-13-09

Tee pushups with feet elevated nine inches X 25
Atlas sit-ups X100
Tee pushups with feet elevated nine inches X 20
Step ups on 9 inch boxes X 400
Tee pushups with feet elevated nine inches X 20
Atlas sit-ups X 100
Tee pushups with feet elevated nine inches X 15
Milo 2X20, 2X15

28 minutes

[Greg Newton]

12-14-09

G.U.T.S.

50 Atlas III pushups
100 Atlas Sit-ups
200 Tiger Bend Squats
100 Atlas Sit-ups
50 Atlas III pushups
The Milo 2X20, 2X15

22 minutes

Isometric Planks

8 minutes

Iso Power Belt
Behind back Press
Straight Arm Pulldown
Archer Pull
Curl
Side Kicks
Deadlifts

12 minutes

[Greg Newton]

12-16-09

Tee pushups with feet elevated nine inches X 25
Atlas sit-ups X100
Tee pushups with feet elevated nine inches X 20
Step ups on 9 inch boxes X 500
Tee pushups with feet elevated nine inches X 20
Atlas sit-ups X 100
Tee pushups with feet elevated nine inches X 20
Milo 2X20, 2X15

29 minutes

Afterwards 20 minutes of DVR's and Isometircs Planks with Lori.

*Note - 100 more of the step-ups and 5 more reps with the tee's. I was very tired tonight. Surprisingly, this was an easier workout. I packed a lunch - whole wheat bread, broiled chicken, pretzels, and an apple. I also started back on 4 Lithium Oratate and one ounce of Espre daily. No soft drink fix today.

[Greg Newton]

12-19-09

G.U.T.S. Elite level - 24 minutes - except I did 205 on the squats instead of 300

*Note - energy was flagging today and the situps and pushups were slow. I collapsed for two minutes before I started with the other exercises.

I tried the beginner level of an abdominal workout I found on the internet.
Atlas situps 1X10
Atlas leg Raises 1X10
Jacknives 1X10
Curl Ups 1X10
Atlas roll-ups 1X10
Short leg raises 1X10
Crunches 1X10

*Note - Most of these exercises were pretty easy except for the Atlas Leg raises and the Jacknives. My inability to do these as well has more to do with spinal inflexibility, which has come a long way, but still needs improvement. Of course, I probably could have done these easier as well if I wasn't doing them right after G.U.T.S.!

Isometric Power Belt
Behind the back press - ISO
Curl - ISO
Archer Pull - DSR
Lat Pull - DSR
Tricep Pushdown - DSR
Side Kick - DSR
Dead lift - ISO

Total time for entrie workout - 49 minutes

[Greg Newton]

12-20-09

75 Atlas 1 pushups on 9 inch blocls
100 Atlas sit-ups
500 Step ups
100 Atlas sit-ups
75 Atlas 1 pushups on 9 inch blocks
Milo 2x20, 2X15

29 minutes

Atlas situps 1X12
Atlas leg Raises 1X12
Jacknives 1X12
Curl Ups 1X12
Atlas roll-ups 1X12
Short leg raises 1X12
Crunches 1X12

DVR's with Lori afterwards

[Greg Newton]

12-22-09

I still have a sore throat and some congestion today. Did some walll walking and some nose to mat bridging. I need to do these everyday.

50 Atlas III pushups
100 Atlas Sit-ups
100 Tiger bend Squats

*Note - Lauren interupted my squats for me to get the phone. I feel far from 100% so I stopped there. I'll push harder tommorrow.

[Greg Newton]

12-23-09

Walk walk and bridge to warmup

Tee's with feet elevated on 9 inch blocks - 20
Atlas sit-ups - 100
Tee's with feet elevated on 9 inch blocks - 20Tee's with feet elevated on 9 inch blocks - 20
500 Step-ups
Tee's with feet elevated on 9 inch blocks - 20
Atlas sit-ups - 100
Tee's with feet elevated on 9 inch blocks - 20
Milo 2X20, 2X15
30 minutes

*Note - that extra 100 reps on the steo-ups is taking time.

HIT DVR's with Lori afterwards - about 20 minutes

Did the foot rolls with the tanbo afterwards

[Greg Newton]

12-24-09

Atlas III pushups 50
Atlas situps - 100
Deep Knee Bends - 220
Atlas situps - 100
Atlas III pushups 50
Milo 2X20, 2X15

26 minutes

Did isometrics afterwards

[Greg Newton]

12-25-09

Elevated Tee pushups on a 9 inch block - 25
Atlas situps - 100
Elevated Tee pushups on a 9 inch block - 20
Atlas situps - 100
Elevated Tee pushups on a 9 inch block - 20
Step ups - 500
Elevated Tee pushups on a 9 inch block - 18
Milo 2X20, 2X15
32 minutes

DVR's with Lori afterwards

*Note - not sure what took so long. I did everything at a good clip. I took time to take the Tee pushups through an extended range of motion. That might have been the hold up.

[Greg Newton]

12-26-09

Atlas pushups off nine inch boxes - 50
Atlas situps - 50
Deep Knee Bends - 50

I did four circuits with a 30 second rest in between.

25 minutes

I did Atlas DSR arm exercises afterwards

Also did the silk weaving exercises with Lori

[Greg Newton]

12-27-09

Atlas III pushups 50
Atlas situps - 100
Deep Knee Bends - 225
Atlas situps - 100
Atlas III pushups 50
Milo 2X20, 2X15

23 minutes

Did DVR's with Lori afterwards

[duff]

I just recently started GUTS. It's inspiring to see someone hitting that elite range and beyond (with the Power T's especially).

Keep up the great work,
~Duff

[Greg Newton]

Thanks Duff! I had a slight advantage. I got to see G.U.T.S. a few weeks before everyone else! But, I am not quite at the elite level yet. I am finding the 300 Tiger Bend Squats mentally hard to do on a regular basis, so I am coaxing them along.


12-28-09

Elevated Tee pushups - feet on a 9 inch block - 25
Atlas situps - 100
Elevated Tee pushups - feet on a 9 inch block - 21
Atlas situps - 100
Elevated Tee pushups - feet on a 9 inch block - 21
Step ups - 500
Elevated Tee pushups - feet on a 9 inch block - 20
Milo 2X20, 2X15

30 minutes

Afterwards - fifteen minutes of DSR's and Isometric Powerflexes with Lori

[Greg Newton]

12-29-08

Atlas pushups off nine inch boxes - 50
Atlas situps - 50
Deep Knee Bends - 60

I did four circuits with a 30 second rest in between.

26 minutes today

Did a DSR and DVR routine with Lori afterwards

[duff]

I remember from cross country in High School that it is best to alternate days of high intensity and low intensity in order to increase one's endurance. For instance

M: 150 TBS
T: 225
W: 300
Th: 50 TBS
F: 150 TBS
Sa: 200
Su: rest or 50

Or substitute your own numbers, but you get the drift. Best of luck!

[Greg Newton]

12-30-09

Thanks duff!

Atlas III pushups X 50
Atlas situps X100
Tiger Bend Squats X 250
Atlas situps X 100
Atlas III pushups X 50
Milo 2X20, 2X15

24 minutes

*Note took Dyno's advice and did a five breath rest pause after every 100 on the squats. It helped with my arches. It won't be hard to do the 300 like this.

DSR, Isometrics and Powerflexing for 30 minutes afterward

[Greg Newton]

12-31-09

Power Tees X 25
Atlas situps X 100
Power Tees X 25
Step-ups on 9 inch box X 500
Power Tees X 25
Atlas Situps X 100
Power Tees X 25
Milo 2 X 20, 2X15

29 minutes

20 minutes of intense Isometrics and DSR's with the Power Belt

*Note - realistically, doing the Tee's off the floor is much safer and less time consuming while doing a routine like G.U.T.S. It would be easy to lose position and get hurt, beside the time it takes to get into position.

[Greg Newton]

01-01-10

Wow - first workout of the new year. I didn't really think about it that way since I worked today to get ready for next week.

Atlas I pushups off nine inch boxes 4X50
Atlas situps - 4X50
Ballet Squats - 4X25

Done in circuits with a 15-30 second rest between circuits.

20 minutes

20 minites of amplified DSR's afterwards with the Power Belt. Also did DVR's and a few calisthenics with Lori. The DVR's were a bit much after everything I'd already done, but it was for a good cause. If I don't work out with my sweet girl, she won't work out. What a woman though. She has to keep me wating for at least 15 minutes while she fixes her make up and freshens up, because she wants to look good for me while we workout!

[Greg Newton]

1-2-10

Atlas III pushups X 50
Atlas situps X 100
Tiger Bend Squats X 255
Atlas situps X 100
Atlas III pushus X 50
Milo 2X20, 2X15

23 minutes

Felt really good tonight. I didn't get extremely winded or anything like that. Afterwards I did 20 minutes of amplified DSR's.

[dynogoalie30]

Greg, Im glad the rest-pause is helping you, your daily workout logs are great, keep up the great work.

[Greg Newton]

Hey Dyno,

Thanks for the tip. I can gut through the pain of muscular exertion and breathing like my lungs are on fire, but blocking out aching arches made it a daunting tast. That five breath pause helps a lot! My feet don't have much of an arch and are wide. They hurt if I am on my feet for any length of time, and even doing flatfooted squats bothers them for high reps. But that short rest after 100 made a big difference. Thanks again.

Greg

[Greg Newton]

1-4-10

Power Tees X 25
Atlas situps X 100
Power Tees X 25
Step-ups on 9 inch box X 500
Power Tees X 25
Atlas Situps X 100
Power Tees X 26
Milo 2 X 20, 2X15

30 minutes

Did 25 minutes of Amplified DSR's and Powerflexing afterwards.

*Note - I kept an eye on the step-ups. It took me about 15 minutes to do 500. I am going to have to speed it up.

*Note - the amplified DSR's are really doing a number on the triceps. I can already see results after a few workouts.

*Note - I did 26 on my last set of power tee pushups. I could have done a few more.

[Greg Newton]

1-5-10

Circuits X 4
Atlas I pushup 4X50
8 count leg raise 4X25
Ballet Squat - 4X25

19 minutes - took five breaths between circuits

Amplified DSR's - 20 mintues

DVR's and calisthenics with Lori - 20 minutes

*Note - I did the 8 count leg raises as a break from the Atlas Situps

[Greg Newton]

1-6-10

Atlas III pushups X 50
Atlas situps X 100
Tiger Bend Squats X 275
Atlas situps X 100
Atlas III pushus X 50
Milo 2X20, 2X15

24 minutes

Amplified DSR's for 20 minutes, Powerflexing with Lori for 15

[Greg Newton]

1-7-10

Power Tees X 30
Atlas situps X 100
Power Tees X 25
Step-ups on 9 inch box X 500
Power Tees X 25
Atlas Situps X 100
Power Tees X 26
Milo 2 X 20, 2X15

29 minutes

10 minutes of Amplified DSR's followed by 20 minutes of DVR's and calisthenics with Lori afterwards.

*Note - I watched the clock on the step-ups. 500 took me 15 minutes and I was flying! Oh well, Rome wasn't built in a day. Knees felt great.

[Greg Newton]

1-12-2010

Atlas III pushups X 50
Atlas situps X 100
Tiger Bend Squats X 280
Atlas situps X 100
Atlas III pushus X 50
Milo 2X20, 2X15

24 minutes

20 minutes of amplified DSR's

20 minutes of DVR's and calistenics wit hLori

*Note - G.U.T.S. workout went easy. I missed recording the Sunday workout.

[Greg Newton]

1-13-10

Power Tees X 30
Atlas situps X 100
Power Tees X 27
Step-ups on 9 inch box X 400
Power Tees X 26
Atlas Situps X 100
Power Tees X 24
Milo 2 X 20, 2X15

27 minutes

Amplified DSR's afterwards

*note - I cut back the step-ups to 400. 500 was taking too long.

[workout warrior]

Hey Greg
Your workout log is really really inspiring. I am 18 years old and I hope to be able to do G.U.T.S with the power tees as you did in your last workout at the end of this year since I can only do about 16 consecutive reps now.

Cheers

[Greg Newton]

Hi warrior,

16 is a very good number for the Tee's. For a long time I was working the Tee's every other day, but now I am doing them every third workout. To increase your numbers do sets of 8X8, working up to sets of 10X10 and later 10X15. Your numbers for a single all out set will increase. You can do another exercise in between your sets. I used to do the Atlas siitups for 25 reps. John does light DVR's or DSR's.

1-16-2010

Four Circuits

Atlas I pushup X 50
Atlas sit-ups X 60
Split Squat 1X10 each side

21 minutes

Amplified DSR's - 20 minutes

*Note - added two exercises to my DSR routine - a side to side leg roll X 10 and the Atlas full range leg raise X 10.

[workout warrior]

Hi warrior,

16 is a very good number for the Tee's. For a long time I was working the Tee's every other day, but now I am doing them every third workout. To increase your numbers do sets of 8X8, working up to sets of 10X10 and later 10X15. Your numbers for a single all out set will increase. You can do another exercise in between your sets. I used to do the Atlas siitups for 25 reps. John does light DVR's or DSR's.



Thanks for your advice Greg, but I don't think I would be able to follow those reps now since I am following johns pull up program (really high volume pull ups for me).I don't want to burn out my self with high volume push ups and pull ups, so I think I am going to wait a while until I get used to the high rep pull ups to do more sets instead of the five that I am doing currently.

I appreciate your advice.

Thanks!

[Greg Newton]

Hi warrior,

I don't remember exactly how John's chin program worked, but good luck on it.

1-17-10

DSR Neck

Power Tee's X 30
100 Atlas situps
Power Tee's X 26
step-ups on a nine inch block - 350

Was interupted by a phone call by none other than Joe Justice. Oh well, time to head back to church after that. :worship:

[Greg Newton]

1-18-09

Broke my workout into two sections.

Atlas III pushups X 50
Atlas lsitups X 100
Tiger Bend Squats X 300
Atlas situps X 100
Atlas III pushups X 50
The Milo 2X20 and 1X15

27 minutes

Was a little slow today. I didn't set up my equipment right and that slowed me a little.

While we were drying clothes at the laundramat - Lori and I power strode a mile and a half.

When we got home I did 15 minutes of amplified DSR's with 1X10 of side to side leg raises and 1X12 of full range Atlas situps.

[workout warrior]

Hi warrior,

I don't remember exactly how John's chin program worked, but good luck on it.

1-17-10

DSR Neck

Power Tee's X 30
100 Atlas situps
Power Tee's X 26
step-ups on a nine inch block - 350

Was interupted by a phone call by none other than Joe Justice. Oh well, time to head back to church after that. :worship:
----
IsoTim,
Thanks for getting back to me so quick John; I was wondering if you have any recommendations on reps?

I am under the impression there are 3 types of strength, endurance, maximal, and explosive. Will I still gain some size if I focus primarily on endurance and explosive calisthenics while doing Isometrics and flexes?

Thanks again

John Peterson
Hey Tim,

All one can do is experiment in order to discover the correct level that delivers the desired results. No doubt it could be different for every individual. Take my case for example.
Twice each week I perform the following six variations of Pull-Up/Chin-Up combinations.

1) Behind Neck Wide Grip
2) Standard Wide Grip
3) Standard grip
4) Close Grip pull-Up (index fingers and thumbs touching as hands wrap the bar)
5) Close Grip Chin-Up (pinkies and outer blade of hands touching) and finally-
6) Commando Cross Grip.

Each of the above is performed in pyramid sets 6-8-10-12-10-8-6- for a total of 60 reps of each variation or 360 reps total in less than 1 hour.
This works exceedingly well for my upper body development.

I discovered this completely on my own and I know of no one else who performs this exact workout. Bottom line: I practice what I preach. I discovered my own best chinning workout. I recommend that you too take the initiative to discover your own best prescription. Good luck my friend. Please let me know what you discover.
---John Peterson
---
^ I of course do my own pyramid of reps.
I personally hate it when someone calls me while I am working out. I usually call them back after my workout (if it is a conditioning one).

Cheers
-Ahmed

[Greg Newton]

Thanks Ahmed!

1-19-10

Four Circuits

Atlas pushups X 50
Atlas situps X 60
Split Squats 1X12 each leg

21 minutes

Amplified DSRS, side to side leg raises, full range leg raises

Powerflexing with Lori

*Note - I think I'll go ahead and move to five circuits and cut the situps back to 50.