Jon's G.U.T.S. progress

[jonlclay]

Atlas I: 20
Atlas Situp: 25 (Plus 30 crunches)
TBS: 30 (Plus 100 half squats & Stair steps)
Atlas Situps: 25 (Plus 30 crunches)
Atlas I: 20
MILO: 20/15 (Moderate tension)

Supplemented with a set of ChinUps later in the day.

Noticed I am not squeezing my fists during the MILO, will start doing this to improve grip strength. Arms are a bit sore from yesterday's GUTS workout. Also, not going to worry about time since none of my exercises take nearly the time John recommends during the elite level.

[jonlclay]

Also, wanted to document my starting measurements, here you go:

Measurements as of 10/29/2009
Weight 209
Chest 44
Waist 43
Hips 44
Thigh 25.5
Calf 15.5
Biceps 16

Looking at these numbers I feel like a box. Looking forward to the day where my body looks more V like.

[jonlclay]

Sat: 50 stair pushups, 5 chinups, iso's for legs, arms & abs
Sun: 2x50 stair pushups, isos for abs

Mon:
Warmup: Joint Mobility Exercises
Atlas 1: 20
Atlas SU: 31
TBS: 30
Atlas SU: 30
Atlas 1: 20
MILO: 20/15
Total Time: 11 minutes

[John Peterson]

Hello Jon,

You're making progress my friend. Good job.

---John Peterson

[jonlclay]

11/03/09

WarmUp: Joint Mobility Exercises
Atlas I: 20
Atlas SU: 30
TBS: 50 + 100 Stair Steps
Atlas SU: 30
Atlas I: 20
MILO: 20/15
Time: 15:18

Yesterday supplemental: 2x50 Stair PushUps & 2x50 half squats

All it takes is GUTS!

[jonlclay]

11/04/09

WarmUp: Joint Mobility Exercises
Atlas I: 20
Atlas SU: 35
TBS: 55 + 100 half squats
Atlas SU: 32
Atlas I: 20
MILO: 20/15
Time: 13 minutes

No supplemental, sore muscles from previous day.

All it takes is GUTS!

[jonlclay]

11/5/09: Sore from yesterdays workout so took a day off.

11/6/09: Smorgashboard of Transformetrics today:

2 x 50 Stair Pushups (Hollyweed Protocol)
8 & 10 Knee Pushups using Warrior Power Ts (Just got my pair)
3 x 25 Atlas Situps, 5 Reverse Atlas SU
2 x 100 Half Squats
5 Chinups, 3 Pullups
ISO's using Power Belt

Feeling great and enjoying the exercising today

[tomman]

keep it up, great job!!!!!

[jonlclay]

This week I'm going to change it up and perform multiple sets of pushups, situps, TBS & Chinups using different reps and times between sets. I'll post each days numbers the next day. Monday is 30% of max rep numbers every hour.

Jon

[jonlclay]

Monday Nov. 9
Max Reps
Military Pushup: 25
ATLAS Situps: 35
TBS: 50
Chinups: 6

Workout Monday (sets x reps)
MPU: 13 x 9
ASU: 13 x 10
TBS: 13 x 15
Chins: 10 x 2

[jasonmartin1967]

I like your log and progress John, it helps me stay motivated ! Keep it up !

[jonlclay]

Tues: 11/10/09

MPU: 7 x 13
ASU: Lower back is very painful, so couldn't perform these. ISOs instead
TBS: 7 x 25
Chins: 5 x 3

Had cub scouts tonight so had to stop early. Good news is my 10 year old son is now doing the following each day, 1 set.

Military PU
Atlas SU
TBS

Jason, thanks for the feedback, keep up your good works.

[jonlclay]

Wed: 11/11/09

Was able to perform a set every hour today, but lower back was still very sore, therefore abs was only ISOs. Hoping tomorrow is a better day and can get back to Atlas Situps. Today's numbers.

Pushups: 6 x 10 (knee Power T's - still cannot do a full pushup with the T's) and 6 x 15 standard pushups
ASU: Lower back is very painful, so couldn't perform these. ISOs instead
TBS: 12 x 20

That is all, tomorrow will be increased loads, but less reps.

Jon

[jonlclay]

Wed: 11/12/09

Today's numbers.

Military Pushups: 13 x 10
ASU: 13 x 10
TBS: 13 x 10

My left shoulder is pretty sore, so I'm taking Friday off. Plus being Friday the 13th I don't want to chance it. :)

Jon

[jonlclay]

Monday: 11/16/09

Max (until bad form) numbers:

MPU: 30
ASU: 40
TBS: 40 (This number decreased from last week, may be due to a bit of the flu on Sunday and not recovered enough)

Total reps for the day:

Military Pushups: 80
ASU: 100
TBS: 100

Jon

[jonlclay]

Tuesday, 11/17/09

Warrior T Knee Pushups: 6 x 15
Atlas Situps: 6 x 20
TBS: 6 x 20

Still doing knee pushups with PowerT's, but improved from last week. I'll only do these a few days a week and the rest will be military pushups. Feeling good.

Jon

[jonlclay]

Wednesday, 11/18/09

So I've got my 10 year old son doing military pushups, atlas situps and tiger bend squats and he's gone from being able to only do 5 each to now about 15 each. I'm really proud of him as he does them every day and marks them down on his sheet. Because of this I've been telling him what I'll do that day. This morning I said 5 sets of 50 stair (4th stair up) pushups and 5 sets of 100 half squats. Well the good news is I just completed my last set, but I know I'm going to feel it tomorrow. This is the most I've ever done in one day. When I first started with Transformetrics I was only able to do 15 military pushups and about 20 squats. Anyway, thought I'd let you all know how its going.

Jon

[jonlclay]

Sorry, been away for a bit with holiday.

Monday, 11/30/09 My GUTS version.
25 MPU
25 ASU
50 TBS
25 ASU
25 MPU

Did not do Milo (forgot), will hit it tomorrow.

[jonlclay]

Sorry I have not posted lately. I'm disappointed and frustrated with my body. I've had lower back and shoulder issues for a long time and both of these have caused me considerable pain in performing the Atlas Situps and Pushups. So at this time, I've decided to forego doing GUTS and am focusing on DVR/DSR/ISO's to rebuild my body. I'm doing the M7 regularly varying tension with reps/sets. For my abs I'm doing M7 ab DVR, but also ISOs, Vacuum and supermans for lower back. I've also started doing ISOs with the IPB with other body parts. I've cut back on pushups and just doing knee-based PowerT (10-15 reps) on occasion.

The good news is that this type of exercise does not bother my back and shoulders, so I'm hoping eventually I can repair the damage and start back with GUTS. I'll keep folks posted occasionally with how everything is going.

God bless all,

Jon

[jonlclay]

Last couple of days I've continued performing the M7 & ISOs. My routine is typically the following.

Mornings
1. Start with the Joint Mobility Exercises John recommends in a few of his books. This helps loosen me up as my body is pretty stiff in the morning, especially the back and shoulders.

2. Perform M7 at varying tensions. Every 4 days I do 2 sets of very high tension for 5-6 reps. Other days I do 2-3 sets of 10 reps at moderate to high tension. Trying to incorporate my back muscles on many of the exercises as I feel I'm not hitting these well enough. My arms and shoulders are getting worked much harder than these muscles. Need to think better!!

3. Throughout the day I perform ISOs on neck, abs & back and use the IPB a few days a week for arms/legs workout.

4. Every few days I'll throw in some pushups (Warrior Ts and others), but my focus is on DVR/ISO's at this time.

Jon

[jonlclay]

My M7 routines are going well. I am getting better at flexing my back muscles during the exercises, but still feel I'm not doing enough here. I'm able to tense my abs much harder than before and can feel it even in my lower back and sides.

My max tension workout is great, but I find my arms are pretty toast by the time I get to the pullup/chinup exercises. Also, my wind is pretty bad as I breath really hard during this session. I've also noticed I get a bit light-headed during the squat reps at max tension. Probably just need to breath better, but I'm usually pretty winded by then and breathing hard.

All in all, feel I'm progressing well and just need to be diligent on my nutrition and everythink will come together. One of these days I'm going to test my chinup numbers as I haven't done any in a few months. I was at 6 max before.

That's all for now.

Jon

[jonlclay]

It's been a long time since I've posted my workouts, but I've been doing mostly M7 & ISOs with some PU & SU sets throughout the day. I haven't done a GUTS routine since February and today I decided I wanted to see how I could do after focusing mostly on DVR/ISOs. So here goes:

APU I - 20
ASU - 30
1/2 Squats - 300
ASU - 30
APU I - 20
Milo - 20/15 each arm
Time: 22min

I was pleasantly surprised at my ASU numbers as I've been having lower back issues for quite a while so I've only been doing DVR/ISO AB routines. Also, I pulled a calf muscle so doing full TBS are painful so decided to just do 1/2 squats. I did 300 in sets of 50/50/100 and finished in 12 minutes. That is the most I've ever done. DVR Squats seem to be keeping my legs in shape!!

Anyway, that's my update. Keep up the great work everone.

Jon