Go with your GUTS

[cliffa74]

Well, here is my first two outings with GUTS.

Saturday 10/31/09
Atlas III PU 10
Atlas Situp 20
Tiger Bend Squat 225
Atlas Situp 30
Atlas III PU 25
The Milo 20 & 15 per arm

All Completed in 24 minutes

I had never attempted Atlas III pushups before, so that explains the big jump from first set to second set. Fun exercise, really challenges the core muscles. I also pushed it during the squats, was really sore the next day.
And of course the situps are the hardest part.

Monday 11/02/09
Atlas III PU 25
Atlas Situp 25
Tiger Bend Squat 200
Atlas Situp 30
Atlas III PU 25
The Milo 20 & 15 per arm in 24 minutes

I plan on under doing it on the legs for the next few days, gauge my soreness, strength levels etc. I'll hit the Elite level on the legs before too long, no worries about that.
And I can see a time in the not too distant future where I can hit the Pushup numbers too.
The sit ups will just have to slowly creep up. But give me time.

[gs300tx]

Great work Cliffa74, you should be able to hit the elite level on the squats pretty soon!

[cliffa74]

Thanks gs300tx! I concur.
I can visualize hitting Elite on Squats and pushups,and I guess The Milo.
The sit ups... :turtle:
But I'll do it. Eventually. No, I'll actually do it. Really! I just have to keep telling myself that.

Tuesday 11/03/09
Atlas III PU 23
Atlas Situp 25
Tiger Bend Squat 200
Atlas Situp 25
Atlas III PU 25
The Milo 20 & 15 per arm. All in 24 minutes...or so. I had to take the dogs potty after the first situps, but I kpet all the exercises within the alloted time.

I find keeping time helps. Keeps intensity up, and also can be used to pace yourself. There is no point in killing yourself in the first 6 minutes of the Squats, since you have 6 more minutes to go. If you pace yourself, you'll hit a higher number every time.

Speaking of the higher numbers, Today was tougher than the previous efforts. Will just go for the same numbers through the weekend, then start pushing it again Monday.
That will be tough, since I want to challenge myself every time. But I have to pace myself. :struggle:

[gs300tx]

I agree Cliffa74, I always use a stop watch and time my self for each workout and just like you I struggle with the stiups , but that is only because I never did them my entire life. As far as the push ups go, I am doing the military push up program.

In the push ups I average around 42 push ups per set, but I know I need to get it to where I have PERFECT form.

I think most people here might hit the elite level on the squats...I just hit 220 today, its amazing how quickly the body adapts!

[cliffa74]

gs300tx, 42 per set is great. You're right to concentrate on form though. Now is not the time to doink a muscle trying to be a hero.
Your thoughts on adaptation are right on. The body can handle a huge amount of stress, both physical and mental. I'm sure lots of folks are in the same boat I was in: Not pushing my workouts for fear of overtraining.
I know you can overtrain, but I also know 90% of trainees are nowhere near their limits.

Wednesday 11/04/09
Atlas III PU 26
Atlas Situp 25
Tiger Bend Squat 200
Atlas Situp 25
Atlas III PU 25
The Milo 20 & 15 per arm in 24 minutes

Felt stronger than yesterday, I'm definitely holding myself back too much on the squats. Pushups are about right for now, sit ups as well. We'll ratchet those up on Monday.
I'm enjoying Training, not straining. When I was into Crossfit, You walked around sore and hurting all the time. You got to brag to your fellow crossfitters about how you can't bend over, etc. Good times.

[cliffa74]

Tired, need to go to bed, but here was today's workout:

Thursday 11/05/09
Atlas III PU 25
Atlas Situp 25
Tiger Bend Squat 200
Atlas Situp 25
Atlas III PU 25
The Milo 20 & 15 per arm in 24 minutes

I reread the GUTS book, I have not been applying tension in both directions during The Milo. So I started today. Ouch. Whereas before I had plenty of time to complete 20 & 15 reps per arm in 4 minutes, now it was a real struggle. And tough. But I did it.
Tomorrow is a travel day, so no workout. I think I need the rest anyway.

I'll be out of town this weekend, but I plan on sneaking in something on Saturday morning. It will be GUTS, The Trinity or the Tiger moves. If only I still had my old four sided die....

[cliffa74]

Had some time off from the forum, and a little time off from exercise. Cleaning out the shed, the office, making way for a nursery, crazed wife in third trimester. Good times.

Saturday 11/07/09
Military PU 35
Atlas Situp 25
Military PU 35
Tiger Bend Squat 200
Military PU 35
Atlas Situp 25
Military PU 35
The Milo 20 & 15 per arm in 24 minutes, didn't use all 12 mins for TBS

That was a good one. But I'm trying to stick with the program.

Tuesday 11/10/09
Atlas III PU 30
Atlas Situp 30
Tiger Bend Squat 225
Atlas Situp 25
Atlas III PU 25
The Milo 20 & 15 per arm in 24 minutes

Aforementioned housework. Yard sale Saturday and Took a walk Sunday with some friends.

Monday 11/16/09
Atlas III PU 30
Atlas Situp 30
Tiger Bend Squat 225
Atlas Situp 25
Atlas III PU 25
The Milo 20 & 15 per arm in 24 minutes

Got a little nauseated at the end, really noticed the time off, which is odd. Usually I come back strong after a brief break.

[cliffa74]

Tuesday 11/17/09
Cardio workout, short but intense

Wednesday 11/18/09
Atlas III PU 30
Atlas Situp 30
Tiger Bend Squat 225
Atlas Situp 27
Atlas III PU 30
The Milo 20 & 15 per arm in less than 24 minutes

Thursday 11/19/09
Cardio workout, short but intense

Friday 11/20/09
Atlas III PU 30
Atlas Situp 30
Tiger Bend Squat 225
Atlas Situp 30
Atlas III PU 30
The Milo 20 & 15 per arm in less than 24 minutes

Plan on doing some Yoga or something today, Feel kind of stiff.

[tomman]

Cliffa74

You are cranking out some great numbers!!! Keep it up!!

Tom

[cliffa74]

Thanks Tom!

Speaking of numbers...
Just went for the numbers today, didn't worry about time.

Monday 11/23/09
Atlas III PU.....................50 3:30
Atlas Situps...................50 5:25
Tiger Bend Squats........300 12 mins
Atlas Situps..................50 5:25
Atlas III PU.....................50 4:10
The Milo........................20 & 15 4 min

It was fun! ANd a little suprising tht I hit the 300 mark in time. We'll have to see if I'm really sore tomorrow or not.

[omad0n]

Agreed your workouts are really coming along. Hopefully I'll catch ya some day!

[cliffa74]

Thanks Guys!

Been on the road driving up to North Carolina for Thanksgiving. In Preparation for the Upcoming Feast, I pushed it a little today.

Thanksgiving Day 11/25/09
Walked the dogs around a local park for a little over a mile, some jogging some walking.
Then untimed GUTS:
Military PU 50
Atlas Situp 50
Military PU 50
Tiger Bend Squat 300
Military PU 50
Atlas Situp 50
Military PU 50
The Milo 20 & 15 per arm

Finished in just under 35 minutes.

And I am pooped. Thought about saving a little in the gas tank for tomorrow, but Tomorrow will just have to take care of itself. Mostly because I have toppled off of the Good Eating bandwagon and have been a little :pig: for this week and I don't really see myself getting back under control today. It would be nice though. I'm getting tired of stuffing myself, or just plan old eating junk and feeling tired.
That's a big part of getting control, getting digusted with your current behavior.
We also watched "The Biggest Loser-Where are they now?" last night. My wife and I find the show quite motivating, especially as people who have lost a bunch of weight and have done really well with keeping it off. It's tougher right now with the pregnancy and the holidays, but we are doing OK, and things will get better.
Now, quit reading the forum and go have a great Thanksgiving weekend!!

[cliffa74]

Holiday eating wise, I quit eating past the point of comfort, but still ate or sampled whatever I wanted. More comfort, less guilt, pants fit better. It's not the best Holiday plan, but it's better than no plan at all.

11/27/09 Saturday
Timed GUTS
Military PU 50.....1 min
Atlas Situp 40....3 min
Military PU 50.....1min
Tiger Bend Squat 300....12 mins
Military PU 50.....1min
Atlas Situp 40....3mins
Military PU 25.....1min
The Milo 20 & 15 per arm...4 mins

And I was spent. Quite sweaty too. Definitely not a quick workout to do right before a party or important meeting.

Back to normal.

Monday 11/30/09
Atlas III PU 38
Atlas Situp 40
Tiger Bend Squat 300
Atlas Situp 40
Atlas III PU 35
The Milo 20 & 15 per arm in 24 minutes

For inquiring minds, I do not think I perform all 300 TBS in one set. There is a 2 second break every 10 reps, for a change in foot position. After 60 reps, breathe for 10 seconds, then continue.
So if a 2 second break counts as the end of a set, then I take 30 sets.
If a 10 second break counts as the end, then I take 5 sets.
If not, then it's one set.

[cliffa74]

Tried something different Tuesday

12/01/09 Tuesday
Reverse GUTS
Pullups.....10
Bridge.....2 mins
Pullups....9
KB Swing.....175 in 12 mins
Pullups....10
Bridge....2 mins
Pullups....6
Windmill...20 per side

See? All posterior chain/pulling movements. Pull ups have not suffered from a break, looks like GUTS delivers.

12/02/09 Wednesday
Atlas III PU 34
Atlas Situp 35
Tiger Bend Squat 300
Atlas Situp 30
Atlas III PU 30
The Milo 20 & 15 per arm in 24 minutes

Switched from two chairs and a bar stool two one chair and pushup handles. Really increased the decline, which made the whole thing hurt more.

Thursday, catered to Pregnant woman.

12/04/09 Friday
Atlas III PU 35
Atlas Situp 35
Tiger Bend Squat 333!!!!!!!!
Atlas Situp 30
Atlas III PU 30
The Milo 20 & 15 per arm in 24 minutes

We'll see if I can walk tomorrow.....

[dynogoalie30]

Cliffa74. how heavy of a kettelbell do you use for your swings, that sounds interesting, keep up the great work.

[cliffa74]

1 pood kettlebell= 35 pounds. Not for everyone, and not part of GUTS. AND, I know, we are a bodyweight/ISO/DVR/DSR/self resistance forum. I hesitated to mention it, but I believe in being honest. It is what I'm doing.
Besides, we could really split hairs and say that Tee's/Belts/Chairs are exercise equipment too. *sigh* And while that could be a fun discussion, I am not here to pick a fight with anybody.

Anyhoo

12/05/09 Saturday
Pullups.....10
Windmills....15
KB Swing...200
Windmills...15
Pullups....10
Bridge....5 mins!!!!!

12/07/09 Monday
Atlas III PU 35
Atlas Situp 35
Tiger Bend Squat 300
Atlas Situp 35
Atlas III PU 33
The Milo 20 & 15 per arm in 24 minutes

Coming along.....

[cliffa74]

Had TWO Christmas parties yesterday. Gastronomical damage occurred. Well, ok, I didn't explode like on Monty Python, but felt close at times. Did I mention I'm a lifetime Weight Watcher's member? Yeah, they aren't really crowing about that either right now.


12/08/09 Tuesday completed in 24 minutes
Pullups.....12
Windmills....20
KB Swing...200
Windmills...20
Pullups....10
Bridge....3 mins

12/09/09 Wednesday
Atlas III PU 35
Atlas Situp 35
Tiger Bend Squat 300
Atlas Situp 35
Atlas III PU 35
The Milo 20 & 15 per arm in 24 minutes

I've been adding ISO's to the end of the final set of Milo's. Like I'm mad at myself or something. :freaked-out:

When I can keep my eating clean for a whole week or so, I'll shed alot of bloat, and take some pictures. Or take my measurements, or both. Before the holiday stompling I gave my diet this week, I was weighing around 190 pounds, but my clothes were fitting like they did when I was around 183#.
Or perhaps I'm deluding myself.
Probably that last one.

[cliffa74]

And we keep moving.

12/10/09 Thursday
Pullups.....10
Windmills....20
KB Swing...225
Windmills...20
Pullups....11
Bridge....3 mins

completed in 24 minutes.


I think I'm going to lay off the KB for a bit. It's really working my lower back muscles, currently in a good way. But I'm really wore out after this version, instead of the Standard GUTS workout, which is invigorating.
I think Single leg Romanian Deadlifts (no weights) will be a good substitute.

[cliffa74]

Low energy for the....everything really. Workout included. Work was draining today.

12/11/09 Friday
Atlas III PU 20
Atlas Situp 30
Tiger Bend Squat 350
Atlas Situp 30
Atlas III PU 43
The Milo 20 & 15 per arm in a little over 24 minutes due to transitions and doggies. But time limits were observed for the exercises.

I will lay off the training for the weekend, catch up some on some :sleepy:

And may try some other protocol for next week, set GUTS aside for a time. Or try a GUTS altrenative scheme. Just something different. Mental/physical plateau thing.

Merry Christmas!

[cliffa74]

Took an aerobics class at the gym. Cardio intervals/Step kinda thing. Nice hour long workout, the abs section was ALOT easier than it used to be.
Not sure what I'm going to do tomorrow, might take the day off again.

Remember kids, recovery is also important!!

[cliffa74]

SOOOooooooo went back to Weight Watchers last night. My wife is the leader and there was a Christmas party afterward, so I figured I'd go and then enjoy the party afterward.

Yeah, the scale was bad. I knew it was going to be bad, but it was slightly worse than anticipated. 199.8# :bad:
I knew my were pants were getting tight again. I guess I can't blame the dryer anymore.

So, I'm getting really close to ready to jump fully back on the wagon.
But I'm not going to lie to myself or you guys and say I'm ready yet. I know Christmas and Christmas goodies are in a few days, and then wonderful leftovers. Lets face it, I'm going to eat too much, regret it, and keep going.
It's stupid, but I'm going to do it.

BUT, the difference is, I know exactly how to lose it. I've done it before. I can do it again. And I want to do it again.
I have to do it, because I don't want to be a fat daddy.

Christmas and New Year Survival Plan:
1. Do not stuff myself to misery and beyond.
2. Trinity Workouts daily.
3. Good sleep.
4. Relax and laugh alot.

It's a good plan, proud to be a part of it.
So in that vein
Tuesday 12/22/09
Trinity workout
100 pushups, 100 squats with 3 min bridge in 15 minutes.
(I still go 4x25, and I was too winded to do all Hindu pushups, so there was a smattering of everything)

[cliffa74]

Results of making quite Merry this Christmas= 201.8# :pig:

Workouts:
12/23/09 Cleaning house for 2 hours
12/24/09 100 PUs & Squats with Bridge in 15 mins
12/25/09 Atlas Perpetual Lesson x2
12/26/09 100 PUs and 100 Squats ~8 min

So the workouts probably staved off some bloat, and definitely kept the stress of constant family togetherness and fun down to a minimum.
But I am not really that worried. I know how to lose weight, and now I shall.

12/29/09 Monday
Atlas III PU 35
Atlas Situp 40
Tiger Stretch PU 20
Tiger Bend Squat 300
Tiger Stretch PU 20
Atlas Situp 27
Atlas III PU 25
The Milo 20 & 15 per arm in ~26 minutes

The thinking is that more pushups should lead to more pushups.
The Situp numbers are down because my form and muscle control have greatly improved. Some light bulb went off and I can really contract my abdominal muscles better than ever. Less momentum, better workout!!

[Greg Newton]

Hi Cliff,

Those were good numbers on the kettlebell swings. You've also good leg strength and stamina for the Tiger Bend Squats. Since you asked in a PM, In looking over your workout log, this is what I'd recommend, especially since you want to up the pushup numbers.

Do the Atlas I pushup in Rest/Pause fashion. In other words, when the going gets tough, take a few deep breaths in the up position, and then knock out a few more. You can go another 15 to 30 reps by doing this. Do a second, easier set to get the feel of the movement. The goal is to do 100 in the first set.

Follow this with the level three numbers on the bear flex and the gorilla flex. Then do the level three of the horseflex I and the horseflex III. On the horse flex I, make sure you flex the lats in the up position.

The last exercise I'd recommend is my own. Help me give it a name. Stand with the left leg forward and the body bladed. Hold the left arm over the head. With the right arm held straight, push down on the left until you move it to your side. Reverse after 10-15 reps. This is something like a stiff armed pulldown on a lat machine, except you have a longer range of motion. Finish with the classic Atlas curl.

Concentrate on your deep breathing and pull the stomach inward on exhales and flex the abdominals. Also, except for after the second set of pushups, don't rest between exercises,other than to catch your breath.

I think these would work well with what you are trying to achieve. But, these are just suggestions.

Good Luck,

Greg

[cliffa74]

Thanks Greg.
Such great advice. If only I was going to heed it. :embarrassed:
Actually, I am incorporating it. In a sense.

I received Charles Atlas' Biography for Christmas. What a fun read. Got me pumped to train. Allowed my family to make fun of me, since I also got an old Atlas magazine ad, suitable for framing. (Which I will!! It will go nicely with my autographed poster of Jack Lalanne. It was a Physical Culture Christmas!)
So I was thinking, why not do the Atlas course as written? Besides the milk chewing, of course. Or large amounts of nudity, due to record cold here in the south. And probably not going for the monthly enema's from Lesson Three. :stop:

Thus, my plan is to complete The Atlas Course. However, instead of Lesson 13, The Perpetual Lesson, switch to GUTS at the end. I attempted this once before, but my fitness ADD kicked in and I switched. But I'm ready this time.

OK, record keeping time. Here are my last few GUTS workouts:

12/31/09 Wednesday
Atlas III PU 35
Atlas Situp 35
Tiger Bend Squat 300
Atlas Situp 40
Atlas III PU 35
The Milo 20 & 15 per arm with ISO

01/03/10 Saturday
Atlas PU 50
Atlas Situp 50
Tiger Bend Squat 300 + 40 Jumpers (thanks Powerhank for the idea!)
Atlas Situp 34
Atlas PU 30
The Milo 20 & 15 per arm with ISO

01/05/10 Tuesday No time limit
Military PU 40
Atlas SU 50
Military PU 40
TBS 300
Military PU 40
Atlas SU 50
Military PU 40
MILO 20& 15 with ISO

And then a period of mental burnout.

01/11/10 Monday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU......2x20 Am......3x20 PM
C-2 Eagle Flex...20 Am......20 PM
C-3 Rope Pulldown...20 Am......20 PM
C-4 FingerLock.........20 Am......20 PM
C-5 Elk Flex.......24 Am......40 PM
C-6 Shrug......20 Am......20 PM
C-7 Chairlift......6 Am......10 PM

I can't keep track using the original numbers. I identify better with names from Powerflex and Miracle Seven.
In the course, the first three weeks you only did this workout for three weeks. At least you did in the 1921version I have. I will cut that down to one week, then start adding in the other lessons as prescribed.

Excelsior!

[cliffa74]

01/12/10 Tuesday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU.............2x20 Am........3x20 PM
C-2 Eagle Flex...........20 Am............20 +Iso PM
C-3 Rope Pulldown...40 Am............20 +iso PM
C-4 FingerLock.........20 Am............20 +iso PM
C-5 Elk Flex...............20 Am............40 +iso PM
C-6 Shrug.................20 Am............20 + iso PM
C-7 Chairlift...............10 Am............10 +iso PM

I'm using the beginning of the week to gauge my need for recovery: soreness, weakness, fatigue, insomnia, etc.
So far, great. No problems. Feel a little bit like I'm "underdoing" it after each session. Not that I'm not giving good effort, but I could give a bit more. But I have to save something for tomorrow.
Train, don't Strain.

[cliffa74]

01/13/10 Wednesday
Atlas Lesson One=Am no Pm workout due to MD appointment. Still pregnant. Will probably go full term. That is both good and bad news. Anyone who has spent time with a pregnant woman in her ninth month will understand.
C-1 Atlas PU.............2x20 Am
C-2 Eagle Flex...........20 Am
C-3 Rope Pulldown...40 Am
C-4 FingerLock.........20 Am
C-5 Elk Flex...............20 Am
C-6 Shrug.................20 Am
C-7 Chairlift...............10 Am

01/14/10 Thursday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU.............2x20 Am........3x20 PM
C-2 Eagle Flex...........20 Am............20 +Iso PM
C-3 Rope Pulldown...20 Am............20 +iso PM
C-4 FingerLock.........20 Am............20 +iso PM
C-5 Elk Flex...............40 Am............40 +iso PM
C-6 Shrug.................20 Am............20 + iso PM
C-7 Chairlift...............10 Am............12 +iso PM

[cliffa74]

01/15/10 Friday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU.............2x25Am..........2x25 PM
C-2 Eagle Flex...........20 Am............20 +Iso PM
C-3 Rope Pulldown...20 Am............20 +iso PM
C-4 FingerLock.........20 Am............20 +iso PM
C-5 Elk Flex...............40 Am............40 +iso PM
C-6 Shrug.................20 Am............20 + iso PM
C-7 Chairlift...............12 Am............10 +iso PM

01/16/10 Saturday
Atlas Lesson One=Am workout, no PM due to life
C-1 Atlas PU.............2x25Am
C-2 Eagle Flex...........20 Am
C-3 Rope Pulldown...30 Am
C-4 FingerLock.........20 Am
C-5 Elk Flex...............40 Am
C-6 Shrug.................20 Am
C-7 Chairlift...............20 Am

Today, rest.

Tomorrow we start Lesson Four!!

[cliffa74]

Lesson Four is the Ab exercises.
Have I mentioned I hate "doing your Abs"? Mr. Atlas stressed not overdoing it on the ab exercises, only two or three a day. I modified my layout, only performing the exercise once per day.

01/18/10 Monday AM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Dolphin Flex 1...........10
C-2 Eagle Flex...........20
C-3 Rope Pulldown...30
Shark Flex................20
C-4 FingerLock.........20
Exercise 8................10
C-5 Elk Flex...............40
C-6 Shrug.................20
Vacuum....................12 sec
C-7 Chairlift...............10

01/18/10 Monday PM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Atlas Sit Up...............15
C-2 Eagle Flex...........20
C-3 Rope Pulldown...30
Scissors...................15
C-4 FingerLock.........20
Atlas Hip Thrust........10
C-5 Elk Flex...............40
C-6 Shrug.................20
Atlas Bendy-Move....12
C-7 Chairlift...............10

01/19/10 Tuesday AM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Dolphin Flex 1...........10
C-2 Eagle Flex...........20
C-3 Rope Pulldown...20
Shark Flex................20
C-4 FingerLock.........20
Exercise 8................10
C-5 Elk Flex...............40
C-6 Shrug.................20
Vacuum....................15 sec
C-7 Chairlift...............12

01/19/10 Tuesday PM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Atlas Sit Up...............20
C-2 Eagle Flex...........20
C-3 Rope Pulldown...24
Scissors...................15
C-4 FingerLock.........20
Atlas Hip Thrust........10
C-5 Elk Flex...............20
C-6 Shrug.................20
Atlas Bendy-Move....12
C-7 Chairlift...............10

Still not sore, still with fuel in the tank after each session. Pretty sure I can start easing the Pushup numbers up, the goal being 50 in one set. Eventual goal is 100 per set, per session.

Major complication that I can see is my wife is due to give birth sometime around the end of the month. That will complicate things, considerably.

[cliffa74]

Here, in a nutshell, is how all of my workouts last week went:

AM Workout
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Dolphin Flex 1...........10
C-2 Eagle Flex...........20
C-3 Rope Pulldown...20
Shark Flex................20
C-4 FingerLock.........20
Exercise 8................10
C-5 Elk Flex...............40
C-6 Shrug.................20
Vacuum....................15 sec
C-7 Chairlift...............12

PM Workout
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Atlas Sit Up...............20
C-2 Eagle Flex...........20
C-3 Rope Pulldown...24
Scissors...................15
C-4 FingerLock.........20
Atlas Hip Thrust........10
C-5 Elk Flex...............20
C-6 Shrug.................20
Atlas Bendy-Move....12
C-7 Chairlift...............10

I thought everyone would go blind reading the same numbers over and over. I know I would go crazy typing it. I missed Wednesday and Saturday night.

I have also wondered if I am doing The Atlas Course, or Powerflex?
I still think I am going with Atlas, since I am not worrying over the prescribed number of reps. And I am trying to do the extra exercises in The Atlas Course which have been streamlined out of Powerflex.

This week: Lesson One and Lesson Five! Spine, neck, kidneys and....face.

[cliffa74]

Here's what I've been up to for this week.

AM Workout
Atlas Lesson One and Five
C-1 Atlas PU.............2x30
C-2 Eagle Flex...........20
Eel Flex I....................15
Eel Flex II...................15
C-3 Rope Pulldown...20
Alligator Flex I............15
C-4 FingerLock..........20
Alligator Flex II...........15
C-5 Elk Flex...............20
Kidney Exercises......completed
C-6 Shrug.................20
Eel Flex III...................20
C-7 Chairlift...............12

PM Workout
Atlas Lesson One and Five
C-1 Atlas PU.............2x30
C-2 Eagle Flex...........20
Bull Flex I...................10
Bull Flex II..................10
C-3 Rope Pulldown...30
Bull Flex III.................10
C-4 FingerLock.........20
Giraffe Flex I.............10
C-5 Elk Flex...............20
C-6 Shrug.................20
Giraffe Flex II............10
C-7 Chairlift...............10

I had to change to ISO movements for the neck exercises. I was using too much tension or something. Stiff Neck the morning after. Mr Atlas warned against doing that, but I didn't listen. C'est la vie.
I'll continue with this routine till next week, then switch into lesson 6.

Unless my wife has the baby this weekend due to the full moon, which is also the day before our due date. That would be good.

[cliffa74]

I will be suspending my workouts for the foreseeable future. Maybe 6 weeks?
As a new dad, my sleep is terrible right now, and I don't think the added stress of exercise will help things right now.

Any thoughts on how to get back into the swing of things would be appreciated.

Thanks,
Cliff

[mikey]

Hi Cliff,

Just wanted to say I have enjoyed reading your entries, especially your mix of candour and humour.
Congratulations on the new bub too! I certainly don't miss the sleepless nights, but it does get easier. My suggestion would be to keep up with some workouts but in moderation; e.g. Tiger Moves (which I have just started on) aren't too taxing while still getting the blood circulating and joints moving.

All the best,

M.