MattMan's current routine: Da Guts

[mattman]

Hello everyone, this is what I am currently doing in my workouts.
Day one with Guts was as follows:

push-ups: 30
sit-ups: 60
tbs:100 then step-ups for the last 10 minutes
sit-ups:60
push-ups:30
milo:10/10, i think maybe too much tension.

Day 2, which was 10-31-09
Push-ups: 30
sit-ups:60
squats:200, then step-ups for last 5 mintes
sit-ups:60
push-ups:30
milo:10/10, 10/10, i think too much tension still.
Then an extra 140 atlas 3 push-ups.

Today will be day three. will post after i have completed it.
I am hoping to start adding pull-ups in the evening as time permits. Would also like to include ab wheel roll-outs.

[jasonmartin1967]

The step ups after the TBS is a great idea ! Awesome Effort !

[John Peterson]

Wow! You're totally hardcore Mattman. Great idea of combining the two.

---John Peterson

[mattman]

Well, here is what i did for today, 11-03-09.

Due to a 2 year old, an a 7 month old, I was unable to sneak away to the basement for more than a minute at a time. So today I did 265 Atlas lll push-ups,in sets of 20-30 throughout the day. Its not perfect by a long shot, but that was what I was able to fit in.

Tomorrow is a new day, let's see what happens.

Take care,

Matt

[mts]

I think 265 of the Atlas III's will get the job done. I find that this version works the legs and abs MUCH more than the Atlas I version.

[mattman]

Alright, here is today's workout.

Atlas lll .....30
sit-ups......50
step-ups....12 mins
sit-ups......60
atlas lll.......30
atlas leg lifts...50
atlas lll......20......20
milo.....20/20......15/15.

I find the milo to be rather miserable after everything else. I also found that if i squeeze a small cloth in each hand (like one of my son's bib's) then it helps to contract my forarms more. Food for thought. Take care everyone.

Matt Mathis

[gs300tx]

Hey Matt,
Great workout! I have to agree with you on how difficult the MILO can be after the workout.

[mattman]

Here is today's 24 min's of misery.

Atlas lll.....35
situps.......60
squats.....200
situps......57
push-ups..30...+ 35
Am in a hurry to get to work. Skipped milo in leu of extra push-ups.
Take care,

Matt

[mattman]

Last night at work I tried to do pull-ups in easy sets. Was able to get in a few pull-ups but was then interupted with calls(ems, car accident) so that was that.

Todays workout is as follows for 11-06-09.

Atlas lll ........30
situps ..........60
squats.........200, this time in sets of 50
situps..........60
pus-ups......25
milo............20/20, 15/15
Atlas lll.......25........20.

If there is time tonight would like to do more pull-ups and ab wheel rollouts.

See ya.

[mattman]

I was hoping to add a few thoughts that I have had so far about the GUTS workout.

First, I like that it can be as hard as i want it to be. On days when I feel strong and froggy, then I can go hard an even add a bunch of extra's at the end. On days when I am beat, I can dial it back, and then finish the workout feeling better than when i started.

Second, the work out could not be more simple. Four exercise, 24 minutes, and that is if you last the entire time.Even I can fit that in. The big difference I see already of this work out compared to a P90X is that I believe this workout will allow someone to much more consistant over a much longer period of time. I am not disputing that the p90x delivers great results in the 90 days, but the hour and a half workouts can be a bit of a pain to fit in the day.And honestly, I didnt like the fact that their workouts only did push-ups one day a week(ugh). I believe that this shorter workout, with fewer (albeit better) exercises will be able to give better results for a longer period of time.

That is just my two cents.

See ya later,

Matt

[mattman]

Last night was very bad for sleep. The 2 year old and the 7 month old decided that they wanted to keep us up from about midnight to 0400. Was very tired today and wasnt going to workout. Changed my mind and decided that any workout is better than no workout. Then after a few minutes I started to feel much better and decided to push the workout a bit harder. It felt good so it can't be too wrong.
So without further delay, here are todays results.

Atlas lll........35
situps.........60
step-ups.....22 minutes, had so much fun with the first 12 i decided another 10 would be great.
situps.........55
Atlas lll.......35
milo............20/20...15/15
Atlas lll.......15......15.

You never know, even when your tired and grouchy, you can sometimes sitll pull it off and have a good workout. I am in a much better mood and feel much better.

Take care,

Matt

[mattman]

Hello all,

Sun............ off
Mon.............off

Todyays workout is as follows.

Atlas lll........35
situps..........75
atlas lll........25
situps.........25
stepups......12 minutes
situps.........30
atlas lll........25
situps........35
atlass lll......20
milo.............20/20...15/15
superman.....25
atlas lll.........20
superman....25
atlas lll..........25



there you go. That is what i did today. maybe tomrrow might me be better.

Matt

[mattman]

Hello everyone, here is the last two days of workouts.

On 11-11-09, it was a rest day, easy enough. Plus I worked yesterday at the FD and got about 2 hours sleep. Which brings us to today.

11-12-09

Beat after only a couple hours of sleep but worked out anyways.

Atlaslll......30.....45 sec
situps.......100....6:15
atlaslll.......30.....45 sec
stepups....20 minutes..... switching lead foot after every minute. I think this is my new favorite
situps.......101....6:30
atlaslll.......25..... .30 sec
atlas lll......25.... .30 sec
milo.........10/10 max tension, last rep on each side finished with an iso hold, 3:30.

Earlier I had aspirations of an evening workout, but I think I will just take my dog for a walk instead. I will even let him hold the leash.

Take care everyone,

Matt

[mattman]

todays results for 11-13-09.

Atlaslll.............25
situps.............50
atlaslll..............25
situps..............2 mins, got tired of keeping count
atlaslll.............25
stepups..........12 mins
atlas lll...........30
situps.............2 minutes
atlas lll...........25
situps............2 minutes
atlas lll............20
milo...............10/10, heavy tension
rope pull.......20,
charles atlas chest exercise number 4.........2(10)

done in 38 minutes.

[mattman]

Here is today's results. I had to hurry to get this in before work.

atlaslll................25
situps................3 minutes
atlaslll................25
stepups............12 mins
atlaslll................25
situps................3mins
atlaslll...............25
milo...................10/10 with heavy tension

all done in 23:53

[mattman]

Sunday..... 11-15-09..............Rest, that felt nice.

Today, 11-16-09:

Atlas lll...................................30
situps.....................................100.... .....6:43
atlasslll....................................30
stepups w/ kb swings...........12 minutes
atlasslll..................................30
situps...................................100...... ....6:22
atlaslll....................................25
milo.......................................3/3
rope pull................................3/3
pull apart & over...................3/3 (the 3 previous exercises were done with very heavy tension)
Grips.....................................50 to sides, 50 to front, 50 overhead
bridging..................................rolling front and back bridge
atlass lll..................................25,20,15,15,1 0

done in 49:43

[mattman]

Here is today's results. 11-17-09.

atlaslll.......................................... .25
situps...........................................5 0( i think)
atlaslll.......................................... ..25
superman....................................20
stepups........................................12 mins.
superman....................................25
atlaslll.......................................... 25
situps..........................................3 minutes worth, lost track,
atlaslll.........................................2 5

done in 25:59.

[mattman]

here is today's results for 11-18-09.

atlaslll..................................30
situps..................................3 minutes
body rows..........................10
atlaslll..................................30
leglifts..................................50
body rows..........................11
stepups...............................12 mins.
atlaslll..................................30
situps..................................3 mins.
body rows..........................10
atlaslll..................................20
leglifts..................................50
body rows...........................10
milo.......................................10/10 med tension
pull-apart...............................5/5 heavy tension

39:00

[mattman]

11-19-09.



Atlas l................................................. ....50
situps............................................ ..........60
body rows.............................................1 0
leglifts.......................................... ..........50
body rows.............................................1 0
atlas l................................................. .....50
step ups............................................... ..20 minutes
atlas l................................................. .....50
sit ups............................................... .....65
body rows.............................................1 0
leg lifts............................................. ......50
body rows.............................................1 0
atlas l................................................. ....50

43:27

after a few minutes to catch my breath, i finished with 100 atlas l's, in sets of 25.

[mattman]

todays results......11-20-09.

Feel very sore after yesterdays workout. Legs and arms feel very heavy, abbs just kinda hurt. did an easier workout today before work. I still get a win just for showing up to do the workout.



Atlas l........................................40
situps........................................3 mins.
stepups....................................12 mins.
situps.......................................3 mins.
atlas l.......................................30
milo..........................................10/10, 10/10
atlas l.......................................30


23:54

[mattman]

Was very tired before workout. Very busy at the fd, little sleep( 2hours). Did not want to workout at all. Was sore from previous workouts, tired and hungary. Then I felt kinda angery because I felt like I was feeling sorry for myself. So I did the workout.I figure if I can make myself workout when I am hungry and tired, then running squad calls all night and going to fires should be a lot easier. here are the results.

Atlas l...............................................40
situps............................................ ...3 mins.
body rows.......................................15 from rings
atlas l...............................................40
step-ups..........................................20 mins.
atlasl............................................ ...40
sit-ups.............................................3 mins.
body-row.......................................15
atlasl............................................ ...30
milo.............................................. ...10/10, 10/10 heavy tension
pull apart & over.............................5/5, 5/5, heavy tension
atlasl............................................ ..30 + 20

46:53

[mattman]

11-22-09.

REST day. Yea for me. Taking my wife to see a movie, my parents are going to watch the boys. Then I get to make diner and have some yummy red wine. So, Yea for me.

[dynogoalie30]

Good for you Matt, enjoy your day off with your wife, you deserve it, I like the idea of bw rows in you routine and the and some of the different exercises you do, how often do you do

[dynogoalie30]

I must have pushed a wrong button, sorry, How many times do you do TBS squats per week? looks like you really are into the step-ups, I am getting into them myself, keep up the great work, sorry about the screw up in my last post.

[mattman]

Dynogoalie,

Lately I have not been doing the squats. I love them, they are a great exercise, but I have been enjoying the step-ups more.

monday........................11-23-09, rest day, also refinanced the house. ching.

[mattman]

The results for today, 11-24-2009.


Atlaslll.......................................... 30
situps...........................................3 mins.
body rows..................................15
leglifts.......................................... 3 mins( 70-80?)
atlaslll.......................................... 31
stepups......................................12 mins.
atlaslll.........................................3 1
situps..........................................3 mins.
body rows.................................15
leglifts.........................................3 mins. (90)
atlaslll.......................................... 31
pull apart in over.........................5/5, 10/10
atlaslll.......................................... .31

39:53

[mattman]

here are the results for today................11-25-09.

Atlas l ...............................500 throughout the mourning.
Grips.................................3(50) front, side, overhead
pull apart and over............40, 20
chest press.......................5/5
superman..........................10 reps, then held for a min twice
then did a bunch of planks and pushups with my two year old on my back.

Was unable to do the guts today, do I did this while watching the boys. Both of my boys like the pushups. the baby laughs(hope not at my form) and the boy likes to join in.


Take care,

Matt

[mattman]

11-26-09 Happy thanksgiving.

I had to eat my own words this morning, especially after starting the thread about commitment. I feel like a truck ran over me after yesterdays exercises. This is one of those rare times where I dont feel better after a workout, but hey, at least its over.

Atlaslll....................25
situps.....................2 mins
stepsups.................12 mins
situps....................2 mins.
atlas lll...................20

18:45 ................... that is not my best showing, but at least I did show up.

[mattman]

Here is todays results.......................... 11-27-09.



Atlaslll.......................................... .35
atlas situps...................................3 mins
rows............................................15
leglifts.......................................... 2 mins. ( legs lifts are done to 90 degrees)
atlaslll.......................................... .31
stepups........................................12 mins.
atlaslll.......................................... .35
atlas situps..................................3 mins.
rows...........................................15 ( aka, reverse pushups from rings)
leglifts.......................................... 2 mins.
atlaslll.......................................... 35
milo.............................................. 20/20
pull apart and over.......................10/10
atlaslll.......................................... .20, 10

done in 38:46

[mattman]

Here is today's results......................11-28-09

Atlas l..............................50
situps..............................100 4:45
step-ups.........................12 mins My legs felt very light, felt like a 12 min sprint
situps..............................100 4:35
atlas l..............................50
milo..................................20/20, 15/15

29:00

Its the greatest time ever by a long shot. I have to drop time on the situps. But, I was happy just doing the second set of situps faster than the first.

[mattman]

Sunday............11-29-09................. rest
monday.............11-30-09....................rest and worked overtime

[mattman]

Here is today's results for 12-01-09.

Atlaslll.............................35
situps.............................100
atlaslll.............................35
squats............................100 not my idea of fun, but so be it.
atlaslll............................30+ 5
situps............................100
atlaslll.............................25+10
milo.................................20/20, 15/15

24:09

[mattman]

12-02-09.

Atlasl..........................................35
situps.........................................100
stepups.....................................12 mins.
situps.........................................60
atlasl..........................................20/20

23:34

*the only nice thing that I can say about that workout is its over for today. Awful showing on my part, but oh well.

[mattman]

12-03-09


I spent the day walking up and down the hills looking for my Capt.'s baby cow. I got in a lot of miles through the woods. When I got home, I had coffee, a hot shower(it was raining), and warm food.

*The baby cow was found alive, well, and very hungry. My Capt. from work was so happy he looked like he was about to cry. Heehee.

[mattman]

Here is todays results...................12-04-09.


Atlasl...................50
situps..................100
atlasl....................50
stepups...............20 mins.
atlasl....................50
situps..................100
atlasl...................40+10
milo.....................20/20, 15/15

about 46 mins.

[mattman]

12-05-09 .............Rest, I felt beat.


12-06-09

Atlaslll.......................40
situps.......................3 mins( i think 60)
stepups...................12 mins
situps......................3 mins
atlaslll......................41
milo.........................20/20, 15/15

23:40.......................not too bad after only two and a half hours of sleep. The joys of being a fireman in a college town. That is a new record though for me for the atlaslll so i am pretty happy about that. I wish i could drop the time on my situps. Ohwell.

Matt

[mattman]

12-07-09


Atlasl...................................50
situps..................................3 mins( 60ish)
stepups...............................mixed in kb swings(200 w/ 44)
situps.................................3 mins
atlasl...................................30+20
milo.....................................20/20, 15/15

24:40

[mattman]

12-07-09 rest
12-08-09 rest


Here is the results for 12-10-09.


Atlaslll..............................25
situps.............................. 3 mins.
atlaslll...............................25
leglifts..............................2mins
atlaslll...............................25
stepups...........................12 mins.
atlaslll..............................25
situps..............................3mins.
atlaslll.............................25
leglifts............................ 2 mins.
atlaslll.............................25
stepups..........................12 mins
atlaslll..............................25
situps..............................3 mins
atlaslll.............................25
leglifts.............................2 mins
atlaslll..............................25
milo.................................20/20, 15/15

53:28

* I only went this long to test myself. Yes I felt pretty beat afterwards. But, I bounced back pretty quick whis is nice. I would not do this every day by any means. It is nice to know that I can keep going, rather than just thinking that I can.

[mattman]

12-11-09.

Kinda sore from yesterday. Glad I took the day off.

[mattman]

12-12-09

Atlaslll.................40
situps..................75 in 3 mins
stepups.............sprinted for 12 mins
situps.................79 in 3 mins
atlaslll................34+7
milo....................20/20, 15/15

23:00

[mattman]

12-13-09

Rest, family, laundry, dog for a walk. Oh yeah, its my cook night at home.

[mattman]

12-14-09


Atlaslll........................30
situps.........................3 mins(70 ish)
atlaslll........................30
squats/stepups.........150+ stepups
atlaslll........................30
situps........................72
atlaslll........................31
milo............................20/20, 15/15

22:47

[mattman]

12-15-09



Atlasl....................50
situps...................80(4 mins)
kb swings............240 w/44#
situps...................80(4 mins)
atlasl.....................30+21

26:00

*please not that the only reason that I include the kb swings is that I feel they help with my work.

[mattman]

12-16-09

Before the workout I did 3 sets of jack knife pushups(10).


Atlaslll.................................30
situps..................................3 mins.
atlaslll..................................30
squats.................................300
situps..................................3 mins( I have never looked forward to situps so much in my life.)
atlaslll..................................30
milo......................................20/20, 15/15

24:13

[mattman]

12-17-09


I decided to sleep in before work rather than exercise. I felt pretty beat from the previous day's workout, the extra sleep paid off.

[mattman]

12-18-09
Took the dog for a walk, only 1.5 hours a sleep at work, plus o.t., felt beat.

12-19-09

Atlaslll..............................35
situps...............................3 mins
stepups...........................12 mins.
situps...............................3 mins
atlaslll...............................35
milo..................................20/20, 15/15
atlaslll...............................30

24:58

[mattman]

12-19-09 Afternoon......................300 Atlasl pushups

12-20-09.....................Rest, I felt beat, I am glad I opted for extra sleep, we were very busy yesterday for the full 24 hours.

12-21-09

Atlaslll..........................35
situps...........................100
atlaslll...........................35
squats..........................200
atlaslll..........................30
situps..........................100
atlaslll...........................20
milo..............................20/20, 15/15
atlaslll..........................30

26:55

[mattman]

For this afternoon, 12-21-09, i did an additional 200 Atlas l pushups, took dog for a long walk.

[mattman]

12-22-09

100 Atlas situps
100 double squat burpee's( push ups were Atlasl)
100 atlas situps

[mattman]

12-23-09


Atlaslll.......................................... ........25
situps............................................ ......3 mins
atlaslll.......................................... ........25
stepups........................................... ....12 mins
atlaslll.......................................... ........25
situps............................................ ......3 mins
atlaslll.......................................... ........25
milo.............................................. ........20/20, 15/15

24:57

[mattman]

Afternoon workout for 12-23-09

Body rows..................15( 4 sets)
Vups...........................25 (4 sets)
one arm press with band 5/54 sets)

[mattman]

Todays workout: 12-24-09

Feel kinda beat and pretty hungry, but I figured I would give it a shot.

Hindu pushups................100(1 set)
situps...............................100
squats.............................200

23:15

Like I said, I feel pretty beat. Oh well, now I can eat cookies.

[mattman]

12-25-09

Christmas................ Rest..........Watched my boys open and play with gifts. Spent time with family, hung out with the wife. All is well.

[mattman]

12-26-09 Worked that day, took it as a rest day.


12-27-09

Beat after long night at work.
Todays workout kinda stinks, even the atlasl push-ups were hard. On the brite side, was able to 200 situps in one set.

Atlasl....................30
situps...................200
body rows............15
squats..................not even in the cards
atlasl....................20

I decided to quit while i was ahead.

[mattman]

12-28-09 Rest
12-29-09 Rest, have been feeling very beat and rundown.

12-30-09 Got good sleep the night before, came home from work grouchy and wanting to work hard.

Atlas l.................................. 50
situps....................................100
body rows............................20
leglifts...................................50
stepups.................................16 mins
atlasl....................................26
situps.....................................100
body rows............................20
leglifts...................................50
atlas l.....................................25

five minute break

Atlas l Burpees......................... 4 sets of 25

56:46

[mattman]

12-31-09

A quick workout before bath time for the boys and dinner with the wife.

Body rows.......................... 10 sets of 10
pike ups with abd. wheel........3 sets of 10(ouch)

[mattman]

01-01-10


Was unable to workout before going to work yesterday. I tried to make up for it by doing 400 Atlaslll pushups throughout the day.I feel a little sore today, nothing bad, just a bit to let me know that I worked out hard.

[mattman]

01-02-10 Rest
01-03-10 Rest........... Now that the holidays are over, it should be easier.
01-04-10 Did not have to time for guts before work, due to North eastern ohio being in the snow belt, shoveled snow at home, and then work all mourning. While at work, did 200 Atlaslll pushups, and 200 body rows.

[mattman]

01-05-10

hindu pushups..............................50
situps............................................ 100
hindu pushups...............................50
stepups.........................................12 mins ( feet felt very light, like a sprint)
hindu pushups..............................50
situps............................................ .100
hindu pushups...............................50

44:40.......I picked up a ton of time with the hindu pushups, an as always, the situps take me forever. The only thing that was in the time limit was the stepups. I will punish myself later.

[mattman]

I forgot how much the hindu pushups are a full body exercise. I even feel it in my hamstrings this morning.

[mattman]

01-06-10

tgu's 7/7 w/ 72#

pike ups with abd wheel 5(10 reps)
tiger moves 2 sets of 5 reps, or five each arm, max tension

A couple of exercises from my kung fu class that are like DVR's, but are done a bit differently.

I feel very good after the workout.

[mattman]

01-07-10 off, busy at work
01-08-10 shoveled snow, long walk with dog in snow
01--09-10 shoveled snow, long walk with dog
01-10-10 off
01-11-10 tgu's w' 72, 5/5, 5/5, 1/1, iso's, 300 atlasl pushups

[mattman]

1-12-10 300 oa kb swings. first set 200, then 50, 50. first set done in 6:36. then 100 Atlas1 and 100 situps.

1-13-10 At work. Did 400 Atlaslll's while reading about firefighting. A good shift.
1-14-10.......did forceable entry training today, oh how i love the haligan, let me count the ways. Then sets of shoulder press and 5 sets of 5 standing ab wheel roll outs. Sold the last of my heavy kb's. I dont use them anymore, no need to.
1-15-10 400 on kb swings with 36#. first set at 220, then 100 atlas situps.

[mattman]

1-16-10 While at work did 200 atlaslll's and a bunch of different planks.
1-17-10 Rest
1-18-10 Rest

[mattman]

1-19-10 a few sets of atlasl pushups(50)..... 200
100 atlas situps, squats, had to finish quick to help with the boys.

[mattman]

01-30-10 Have been really busy lately between home and work. Also, with the spring semester in session we have been very,very busy at work. So, about all that I have been doing is a bunch of Atlaslll pushups. Averaging about 200-300 a day. Like I said, not great, but oh well.

[mattman]

1-31-10 rest
02-01-10 overtime at work, was able to fit in 200 atlaslll push-ups
02-02-10 First workout back for Kung Fu, man did I miss it. Had to take time off when we had the two boys, about 2 years, but hey, at least I am back. Then this afternoon before dinner did 200 atlasl pushups and 6 sets of 5, standing wheel roll-outs.

[mattman]

02-03-10 Today is my favorite day ......... Kelly day.
Today i am a bit sore from the kung fu and the ab wheel roll outs, oh well.

Did 200 atlasl pushups with 5 sets of 4, pull-apart and over, very heavy tension, this was in the mourning. This evening I did

Atlasl................50
situps...............3 mins
atlasl................50
kb swings.........200 in one set with 36#
atlasl................25
situps...............3 mins
atlas.................25
atlasl................50


Take care

[mattman]

02-04-10

body rows...................10
slow full squats............100
body rows...................8
squats..........................25
body rows....................8
squats..........................35
rows.............................8
squats............................40
ring pushups................150
grip work with coc gripper
all the squats were done slowly and with full depth.

[mattman]

02-05-10 Had an awesome workout this mourning with my Kung Fu teacher. I am very, very excited to be back and training again with him. I am very lucky in the sense that my teacher, who turns 80 in a couple of days, is more like an uncle to me than just a teacher. Every one should have someone like that to learn from. Then in the after I went to the E.R. with a kidney stone. I skipped the evening workout out.