Vince's workin

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Sunday
Atlas Pushups I 1x16
Atlas Situps Elbows to Knees 1x8 - didn't feel right, concentrate on form
Neck Flex 1x10
Atlas Pushups I 3x16
Atlas Situps Elbows to Knees 2x8, 1x2 - felt much better
Hang 30 count
Counter Support 30 count
M7 2x8 - heavy tension

[Greg Newton]

Hi Vince,

Your workout looks good. One comment; even though John has recommended in the beginning to do sets of the M-7 and other DVR's, me personally, if I can generate high tension with one set, that is all I do. I always have looked at the DVR's and the DSR's as the cake frosting after pushups and situps. The calisthenics create the conditioning and general strength whereas the others delineate the muscles and develop specific strength.

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Thanks, I'll try that out.

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Monday
2.5 minutes walking
20 minutes running - jogging, sprint, light jogging, sprint, light jogging
2.5 minutes walking

M7 2x8 heavy tension

Did alot of self-massage yesterday on my legs and my knees felt much better, until I did the M7 half knee bend. I may just stop doing that one or try lighter tension at least until I feel 100% again on my legs.

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Altas Pushups I 4x16, 1x2
Atlas Situps 3x8, 1x2
Neck Flex 1x10
M7 2x10 light tension
Hang 30 count
Counter support 30 count

Left arm cramped up after pushups. Did M7 exercises at light tension to help stretch it out. Still feels tight. May need to back down on the reps for the pushups or take a day off. Knees feel ok but not great.

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Wednesday
M7 1x10 light tension
Shoulder Shrug 1x10
Neck Flex 1x10
M7 1x10 light tension
Shoulder Shrug 1x10
Hang 30 count
Counter support 30 count

Biceps sore today and I feel like I'm on the verge of a cold. Did a light workout.

[JoeJustice]

Vance, if you're feeling a lot of soreness from day to day and your immune system is failing you (getting a cold) you might be over training. Back off a day or two, or just do a very light workout. Actually light workouts are good because they'll get you a pump that can flush out toxins in your muscles, just don't overdo it. Recovery is important.

-Joe

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Sounds good

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Thursday
2.5 minutes walking
20 minutes running - jogging, sprint, light jogging, sprint, light jogging
2.5 minutes walking

Liederman Leg Press Out 1x5
M7 3x10 light to moderate tension

Hang 30 count
Counter support 30 count

Biceps feel fine today. Knees are ok. Feel better than yesterday. Most of family is fighting being sick.

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Friday

Atlas Pushups I 1x10
Atlas Situps Elbows 1x4
Atlas Pushups I 1x10
Atlas Situps Elbows 1x4
Atlas Pushups I 1x10
Atlas Situps Elbows 1x4
Atlas Pushups I 1x10
Atlas Situps Elbows 1x4
Atlas Pushups I 1x10
Atlas Situps Elbows 1x4

Powerflex Neck Exercises 1x10
Balance Squat 1x5
M7 1x10 moderate tension
Liederman Leg Press 1x10
Mule Flex 1x5

Hang 30 count
Counter support 30 count

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Saturday

M7 3x10 moderate tension

Hang 30 count
Counter support 30 count