G.U.T.S. The Journey

[Tim Allen]

Hey fitness friends,

Here is a chronicle of my G.U.T.S. journey so far. These are my Monday numbers.

Wk 1
APU 30
ASU 30
TS 50
ASU 18
APU 30

Wk 2
APU 40
ASU 30
TS/PS/TS 50/100/35
ASU 30
APU 30

Wk 3 (16.38 min)
APU 40
ASU 35
TS/PS/TS 60/150/40
ASU 35
APU 30

Wk 4 (18.38 min)
APU 40
ASU 40
TS/PS/TS 60/200/40
ASU 40
APU 40

Wk 5 (23 min)
APU 42
ASU 80
PS 400
ASU 80
APU 42

I switched to using power step exclusively in the fourth week to insure achieving the 12 minute aerobic benefit John mentions on page 38 of G.U.T.S.

Then, throughout the day, I supplement G.U.T.S. with Power T workouts and pull-ups.

May you know the Lord's blessing on your individual journeys to outstanding fitness!

Tim Allen

[Tim Allen]

Here is Monday, week 6.

APU 45 57s
ASU 75 4m
TS/PS/TS/PS/TS/PS 75/100/25/100/25/30 12m
ASU 75 3m
APU 40 1m

Total Time 22.35m

After catching my breath and allowing my heartrate to go down, I performed the MILO, 6 high tension reps, each arm. To make the MILO a whole body exercise, I am holding the half squat from the M7 isometrically while performing the the reps.

[Greg Newton]

Hi Tim,

How is it going now? Like all of us from time to time, you've gotten too busy to posts your workouts. Are you still on the G.U.T.S. program?

Greg

[Tim Allen]

Greg,
I haven't checked this thread in a while.
I have just started week 15.
Here are the numbers.

Atlas II on WPTs 48/58sec
Atlas Sit-ups 75/3 min 32 sec
TBS/PS 150/285/12 min 2 sec ( I am interlacing TBS with PS)
Atlas Sit-ups 75/3 min 14 sec
Atlas II on WPTs 48/55 sec

Sub Time 23 min 11 sec
MILO 2 High Tension sets of 3 each arm
Total Time 26 min 12 sec

[Tim Allen]

Week 16.
Here are the numbers.

Atlas II on WPTs 50/56sec
Atlas Sit-ups 75/3 min 29 sec
TBS/PS 180/250/12 min 3 sec ( I am interlacing TBS with PS: 30TBS/40PS, 30TBS/40PS, etc.)
Atlas Sit-ups 75/3 min 21 sec
Atlas II on WPTs 50/59 sec

Sub Time 22 min 52 sec
MILO 2 High Tension sets of 3 each arm
Total Time 25 min 54 sec

[Tim Allen]

Week 17.


Atlas II on WPTs 50/60sec
Atlas Sit-ups 75/3 min 34 sec
TBS/PS 180/250/12 min 22 sec ( I am interlacing TBS with PS: 30TBS/40PS, 30TBS/40PS, etc.)
Atlas Sit-ups 75/3 min 13 sec
Atlas II on WPTs 50/60 sec

Sub Time 23 min 13 sec
MILO 2 High Tension sets of 3 each arm
Total Time 26 min 08 sec

[Tim Allen]

Week 18.
I took Monday off. These are Tuesday's numbers.

Atlas II on WPTs 38/60sec (I am descending as far as possible.)
Atlas Sit-ups 75/3 min 34 sec
TBS/PS 150/300/12 min 08 sec ( I am interlacing TBS with PS: 25TBS/50PS, 25TBS/50PS, etc.)
Atlas Sit-ups 75/3 min 21 sec
Atlas II on WPTs 38/60 sec

Sub Time 22 min 48 sec
MILO 2 High Tension sets of 3 each arm
Total Time 25 min 37 sec

[Tim Allen]

Week 19.
Monday's numbers.

Atlas II on WPTs 40/60sec (I am descending as far as possible.)
Atlas Sit-ups 75/3 min 26 sec
TBS/PS 150/300/12 min 07 sec ( I am interlacing TBS with PS: 25TBS/50PS, 25TBS/50PS, etc.)
Atlas Sit-ups 75/3 min 07 sec
Atlas II on WPTs 40/60 sec

Sub Time 21 min 53 sec
MILO 2 High Tension sets of 3 each arm
Total Time 24 min 01 sec

[Tim Allen]

Week 20.
Monday's numbers.
This week, I am changing from Warrior T push-ups to tiger stretch push-ups. I will try to add one rep each day and reach 25 by Friday.

TSPU 20
Atlas Sit-ups 75
TBS/PS 200/230 (new Tiger Bend Squat achievement)
Atlas Sit-ups 75
TSPU 20

MILO 2 High Tension sets of 3 each arm
Total Time 24 min 39 sec

[Tim Allen]

Week 21.
Monday's numbers.
I added 5 reps to TSPU on Tuesday and 5 more on Friday.
I have also added bridging to the end of the workout. I started by using the back of my head as a base and am now working toward using the entirety of the top of my head.

TSPU 30
Atlas Sit-ups 80
TBS/PS 180/255
Atlas Sit-ups 80
TSPU 30

MILO 2 High Tension sets of 3 each arm
Time 25 min 24 sec

Bridge
Time 1 min 30 sec

[Tim Allen]

Week 22.
Monday's numbers.
Today, I changed back to Warrior Power T Atlas 2 push-ups.
I am now at my hairline, using the entirety of the top of my head as a base, when bridging.
I have also added two high tension reps to each set when performing the Milo.

WPT A2 40
ASU 80
TBS/PS 220/220
ASU 80
WPT A2 40

MILO 2 High Tension sets of 5 each arm.
Time 25 min 18 sec

Bridge
Time 1 min 00 sec

[Tim Allen]

Week 23.
Monday's numbers.
I am still at my hairline, using the entirety of the top of my head as a base, but edging forward, when bridging.


WPT A2 45
ASU 80
TBS/PS 240/200
ASU 80
WPT A2 45

MILO 2 High Tension sets of 5 each arm.
Time 25 min 27 sec

Bridge
Time 1 min 30 sec

This is the sequence for TBS/PS:
TBS40/PS20/TBS40/PS40/TBS40/PS40/TBS40/PS40/TBS40/PS40/TBS40/PS20
On PS, I am changing lead foot in the middle of each set.

[Tim Allen]

Week 24.
Monday's numbers.
I am edging forward when bridging. Today, I used my hands as support and moved past the hairline.
My attention was diverted from my neck to my thighs.

WPT A2 43
ASU 80
TBS/PS 210/240
ASU 80
WPT A2 44

MILO 2 High Tension sets of 5 each arm.
Time 26 min 19 sec

Bridge
Time 2 min 00 sec

[Tim Allen]

Week 25.
Monday's numbers.
I am continuing to edge forward when bridging.
Today I switched to Tiger Stretch Push-ups.
I am experiencing the entire Trinity of Health in my G.U.T.S. routine.

TSPU 30
ASU 80
TBS/PS 240/180 (Last Wednesday, 270 TBS: a new achievement)
ASU 80
TSPU 30

MILO 2 High Tension sets of 5 each arm.
Time 26 min 30 sec

Bridge
Time 2 min 30 sec

[Tim Allen]

Week 26.
Monday's numbers.
I am continuing to edge forward when bridging.
Today I switched to WPT Push-ups.

WPT A2 40
ASU 80
TBS/PS 240/210
ASU 80
WPT A2 40

MILO 2 High Tension sets of 5 each arm.
Time 25 min 40 sec

Bridge
Time 3 min 20 sec

[Tim Allen]

Week 28.
I checked the spreadsheet logging my progress and noticed I had two week 10s. So, I am on week 28.
Monday's numbers.
I am continuing to edge forward when bridging. I am almost to my eyebrows.

WPT A2 50
ASU 80
TBS/PS 250/170
ASU 80
WPT A2 45

MILO 2 High Tension sets of 5 each arm.
Time 24 min 49 sec

Bridge
Time 3 min 00 sec

[Tim Allen]

Week 29.
Monday's numbers.
I am continuing to edge forward when bridging. I am almost to my eyebrows.

WPT A2 47
ASU 80
TBS/PS 240/170
ASU 80
WPT A2 40

MILO 2 High Tension sets of 5 each arm.
Time 26 min 46 sec

Bridge
Time 3 min 00 sec

[Tim Allen]

Week 30.
Monday's numbers.
I am continuing to edge forward when bridging. Last Saturday, I touched my eyebrows to the mat for the first time.

WPT A2 45
ASU 80
TBS/PS 250/180
ASU 80
WPT A2 43

MILO 2 High Tension sets of 5 each arm.
Time 24 min 37 sec

Bridge
Time 1 min 00 sec X 3

[Tim Allen]

Week 31.
Monday's numbers.
I am continuing to edge forward when bridging. I am reaching my eyebrows with some discomfort each time I bridge

WPT A2 45
ASU 80
TBS/PS 250/200
ASU 80
WPT A2 42

MILO 2 High Tension sets of 5 each arm.
Time 25 min 43 sec

Bridge
Time 3 min 00 sec

[Tim Allen]

Week 32.
Monday's numbers.
After 32 weeks of G.U.T.S., last Saturday, I achieved the goal of 300 TBS with 180 PS in under 13minutes!

WPT A2 35 (using Perfect Push-up movement this week)
ASU 85 (increased reps to 85 last Saturday)
TBS/PS 250/170
ASU 85
WPT A2 35

MILO 2 High Tension sets of 5 each arm.
Time 25 min 52 sec

Bridge
Time 3 min 00 sec

[Tim Allen]

Week 33.
Monday's numbers.
My TBS/PS sequence: 25TBS/15PS X 12

WPT A2 48
ASU 85
TBS/PS 300/180 (in 13.5 mins)
ASU 85
WPT A2 43

MILO 2 High Tension sets of 5 each arm.
Time 26 min 23 sec

Bridge
Time 3 min 00 sec

[Tim Allen]

Week 34.
Tuesday's numbers.

WPT A2 46
ASU 90
TBS/PS 250/180
ASU 90
WPT A2 46

MILO 2 High Tension sets of 5 each arm.
Time 26 min 17 sec

Bridge
Time 3 min 00 sec

Starting last Saturday, as a change of pace, I began doing a pyramid of exercises on my chin/dip/push-up hardware, then 5+ Superman Wheel Push-ups (5 will be my benchmark). This is the sequence:

1 Pull-up 5 push-ups 2 dips
2 Pull-up 5 push-ups 2 dips
3 Pull-up 5 push-ups 2 dips
4 Pull-up 5 push-ups 2 dips
5 Pull-up 5 push-ups 2 dips
5 Pull-up 5 push-ups 2 dips (added this step on Monday)
4 Pull-up 5 push-ups 2 dips
3 Pull-up 5 push-ups 2 dips
2 Pull-up 5 push-ups 2 dips
1 Pull-up 5 push-ups 2 dips

Superman Wheel Push-ups (Saturday, 7; Sunday, 10; Monday, 10)

The push-ups are with hands elevated so they can be considered Atlas 1.
For me, the dips are the hardest part of the routine.

[Tim Allen]

Week 35.
Monday's numbers.
Last Friday after bridging, I checked to see how close I could get my nose to the mat. I am within 1". I held that position for 10 seconds.

I am now doing the 20/15 MT reps of the MILO.

WPT A2 50
ASU 80
TBS/PS 250/180
ASU 80
WPT A2 45

MILO 20/15 Medium Tension.
No Stopwatch. My phone died in the middle of the workout.

Bridge
Time 3 min 00 sec

1" from nose to mat
1 min 00 sec

[Tim Allen]

Week 36.
Monday's numbers.
I am back to doing 2 HT sets of 5 reps each arm of the MILO. By HT, I mean my arms shake during the rep.

WPT A2 50
ASU 80
TBS/PS 250/180
ASU 80
WPT A2 45

MILO 2 High Tension sets of 5 reps each arm
Time 0:24:27

Atlas Bridge
Time 1 min 00 sec

1" from nose to mat Bridge
2 min 00 sec

Last Friday, 6/11, I pushed myself to power.

WPT A2 50
ASU 100
TBS/PS 300/165
ASU 100
WPT A2 50

MILO 2 High Tension sets of 5 reps each arm
0:27:25

1" from nose to mat bridge
3 min 00 sec

[Tim Allen]

Week 37.
Last Friday, I broke my record for Superman wheel roll-out push-ups, 15. Then, last night, I broke it again, 16.
Working toward 20 reps/set. G.U.T.S and the Superman wheel roll-out push-up are excellent complements to each other.

Monday's numbers.

WPT A2 50
ASU 80
TBS/PS 270/160
ASU 80
WPT A2 45

MILO 2 High Tension sets of 5 reps each arm
Time 0:24:41

Atlas Bridge
1 min 00 sec

1" from nose to mat Bridge
2 min 00 sec

.5" from nose to mat Bridge
1 min 00 sec

[Tim Allen]

Week 38.
Last Saturday, after almost 4 months, with my hands holding on to the mat, I achieved a 10 sec nose to mat bridge.

I am now up to 18 Superman wheel roll-out push-ups. Still working toward 20.

Monday's numbers.

WPT A2 50
ASU 80
TBS/PS 250/180
ASU 80
WPT A2 45

MILO 2 High Tension sets of 5 reps each arm
Time 0:24:54

Atlas Bridge
1 min 00 sec

1" from nose to mat Bridge
1 min 00 sec

.5" from nose to mat Bridge (hands holding mat)
1 min 00 sec

Nose to mat Bridge (hands holding mat)
0 min 28 sec

[Tim Allen]

Week 39.
Monday's numbers.

Today I did an alternative workout consisting of pull-ups, dips, push-ups, Tiger Bend Squats, and Superman wheel roll-out push-ups.

Two sets of a pull-up, dip, Atlas 1 push-up regimen with the following sequence:

5 pull-ups, 2 dips, 5 push-ups
4 pull-ups, 2 dips, 5 push-ups
etc. to 1

3 X 10 Superman wheel roll-out push-ups

300 Tiger Bend Squats in 0:11:40

I did not time the entire workout.

[Tim Allen]

Week 40.
I have added two more sets of Warrior Power T push-ups into the workout. Using the "less is more" method, I am now doing 120 reps (4X30).

I have also added a set to the MILO.

On the bridge, I have backed off and am now doing only what I can hold with my arms extended.

7/2, I completed 20 Superman wheel roll-out push-ups in a set.

Monday's numbers.

WPT A2 30
ASU 80
WPT A2 30
TBS/PS 250/180
WPT A2 30
ASU 80
WPT A2 30

MILO 3 High Tension sets of 5 reps each arm
Time 0:27:24

Atlas Bridge
2 min 00 sec

≤ 1" from nose to mat Bridge
1 min 00 sec

[Tim Allen]

Week 41.
In the spirit of Duff, my G.U.T.S. workout is now a 10 set circuit. Each set consisting of:

20 Warrior Power T push-ups with feet elevated 14"
20 Atlas sit-ups
30 Tiger Bend Squats

Totaling:

200 WPT push-ups (using every hand position twice)
200 Atlas sit-ups
300 Tiger Bend Squats

MILO 3 High Tension sets of 5 reps each arm
Time 0:33:02

Atlas Bridge
2 min 00 sec

≤ 1" from nose to mat Bridge
1 min 00 sec

[Tim Allen]

Week 42.
10X Circuit

20 Warrior Power T push-ups with feet elevated 14"
20 Atlas sit-ups
30 Tiger Bend Squats

Totaling:

200 WPT push-ups (using every hand position twice)
200 Atlas sit-ups
300 Tiger Bend Squats
Time 0:27:30

MILO 3 High Tension sets of 5 reps each arm
Total Time 0:30:58 (shaved almost 2 minutes from my best time)

Atlas Bridge
1 min 00 sec

≤ 1" from nose to mat Bridge
2 min 00 sec

Notes:
On last three sets, body on auto-pilot
On last set, upper, mid body almost totally exhausted; lower body could go again
The circuit thoroughly works the upper and mid body; breaking up the Tiger Bend Squats makes them easy

When doing a 10X Circuit always have a way to mark which set you are on (five or ten of something, move one over when set is completed).
Always have water and a hand towel available. Stay hydrated and wipe away sweat (it's a distraction). If using the Ts, wipe hands (or, else!). Also, use towel to increase grip when doing MILO.

[bmcel7]

I have noticed the same thing doing the 10x circuit. The upper and middle body get thoroughly worked, but the legs do not. Even bumping the squats up to 40 did not help much. I had to go all the way up to 50 tbs per set to get a thorough leg workout, but in retrospect it might have been a little too much.

I also like your tip on marking sets. I think I ended up doing an extra set on my last workout because I lost track of what set I was on.

[Tim Allen]

Brando,
Thank you for your comments. I am satisfied with the TBS. My goal right now is getting the 10X Circuit+MILO completed within 30 minutes, then 29, and, if possible 28.

Keep up the good work!

[Tim Allen]

Week 43.
Monday's numbers.

On bridging, I am back to forcing the issue using my hands as braces when moving toward nose to mat.
My goal is nose to mat with hands extended in less than 8 weeks.

WPT A2 45
ASU 80
TBS/PS 250/180
ASU 80
WPT A2 45
Time 0:21:51

MILO 3 High Tension sets of 5 reps each arm
Total Time 0:25:39

Atlas Bridge
1 min 00 sec

toward 1" from nose to mat Bridge
1 min 50 sec (two different bridges, one closer to n2m than the other: 1min, 50 sec)

[Tim Allen]

Week 44.
Monday's numbers.

I have been experimenting with variations on the G.U.T.S. theme.
Today, I completed a 6X Circuit with each set consisting of:

25 Warrior Power T push-ups with feet elevated 14"
30 Atlas sit-ups
50 Tiger Bend Squats (2X25)

Totaling:

150 A2 WPT push-ups
180 Atlas sit-ups
300 TBS
Time 0:25:48

MILO 3 High Tension sets of 5 reps each arm
Total Time 0:29:25

Atlas Bridge
1 min 00 sec

1" from nose to mat Bridge
56 sec

[Tim Allen]

Week 45.
Monday's numbers.

Today, I again completed a 6X Circuit with each set consisting of:

25 Warrior Power T push-ups with feet elevated 14"
30 Atlas sit-ups
50 Tiger Bend Squats (2X25)

Totaling:

150 A2 WPT push-ups
180 Atlas sit-ups
300 TBS
Time 0:24:18 (I shaved 0:01:30 off last Monday's time)

MILO 20/15 ( I have changed to the MILO as described in G.U.T.S.)
Total Time 0:28:10

Atlas Bridge
0:02:00

≤ 1" from nose to mat Bridge
0:01:30

[Tim Allen]

Week 46.
Monday's numbers.

Again, completed the 6X Circuit with each set consisting of:

25 Warrior Power T push-ups with feet elevated 14"
30 Atlas sit-ups
50 Tiger Bend Squats (2X25)

Totaling:

150 A2 WPT push-ups
180 Atlas sit-ups
300 TBS
Time 0:23:47 (First time under 0:24:00)

MILO 20/15
Total Time 0:27:16 (First time under 0:28:00)

Atlas Bridge
0:01:00

≤ 1" from nose to mat Bridge
0:01:00, 0:01:00 (one bridge closer than the other)

[Tim Allen]

Week 47.
Monday's numbers.

I completed a more traditional G.U.T.S. workout today.

WPT A2 35
ASU 80
WPT A2 35
TBS 300 (12X25)
WPT A2 35
ASU 80
WPT A2 35

Time 0:23:50

MILO 20/15
Total Time 0:27:37

Atlas Bridge
0:01:00

≤ 1" from nose to mat Bridge
3X 0:01:00

[Tim Allen]

Week 48.
Tuesday's numbers.

Today, I completed a G.U.T.S. alternative routine.
This workout intensely impacts every muscle group (upper body, core, lower body)!

5X Circuit (Almost!)

Pull-ups 5X10
Dips 5X10
A1 Push-ups 5X10
SWPU 4X10
TBS 5X(2X25)

Totaling:

50 Pull-ups
50 Dips
50 A1 Push-ups
40 Superman wheel roll-out push-ups
250 Tiger Bend Squats

Time: 0:29:47

[Tim Allen]

Week 49. (4 weeks away from 1 year G.U.T.S. anniversary!)
Monday's numbers.

Completed the 6X Circuit with each set consisting of:

25 Warrior Power T push-ups with feet elevated 14"
30 Atlas sit-ups
50 Tiger Bend Squats (2X25)

Totaling:

150 A2 WPT push-ups
180 Atlas sit-ups
300 TBS
Time 0:24:55

MILO 20/15
Total Time 0:28:49

Atlas Bridge
0:02:00

≤ 1" from nose to mat Bridge
0:01:00, 0:01:00 (one bridge closer than the other)

[Tim Allen]

Week 50.
Monday's numbers.

Much more traditional G.U.T.S. workout today (with the addition of WPTs).

50 Warrior Power T push-ups with feet elevated 14"
80 Atlas sit-ups
150 Tiger Bend Squats / 300 Power Steps
80 Atlas sit-ups
50 Warrior Power T push-ups with feet elevated 14"

Totaling:

100 A2 WPT push-ups
160 Atlas sit-ups
150 TBS
300 PS
Time 0:22:06

MILO 20/15
Total Time 0:25:39

Atlas Bridge
0:02:00

≤ 1" from nose to mat Bridge
0:01:00, 0:01:00 (one bridge closer than the other)

[Tim Allen]

Week 51.
Monday's numbers.

I successfully completed the G.U.T.S. Level I Power Circuit at the elite level last Wednesday.
I have increased the elevation of my WPT push-ups to as close to JP's recommendation of 20" for Atlas 3s as I could for today's workout.

http://www.transformetrics.com/forum/showthread.php?t=6229

G.U.T.S. Level I Power Circuit workout today (with the addition of WPTs).

50 Warrior Power T push-ups with feet elevated 22"
75 Atlas sit-ups
150 Tiger Bend Squats / 300 Power Steps
75 Atlas sit-ups
50 Warrior Power T push-ups with feet elevated 22"

Totaling:

100 WPT push-ups with feet elevated 22"
150 Atlas sit-ups
150 TBS
300 PS
Time 0:19:36

MILO 20/15
Total Time 0:22:59

Atlas Bridge (warm-up)
0:01:00

≤ 1" from nose to mat Bridge
0:01:00, 0:01:40 (one bridge closer than the other)

[Tim Allen]

Week 52.
Monday's numbers.

This week is my 1 year anniversary with G.U.T.S.! I will be posting a chronicle of my journey next Monday.
Today, I pushed myself further than I've ever been. I was breathing heavily after the TBS/PS, and my body was on auto-pilot during the last set of ASUs and WPT PUs. My body sent me a a signal to stop at 39 reps on the last set of WPT PUs. With my body already exhausted, I was also moving into new territory with the MILO. Almost every muscle in my body was "talking to me" when I finished this workout!

43 Warrior Power T push-ups with feet elevated 22"
100 Atlas sit-ups
43 Warrior Power T push-ups with feet elevated 22"
270 Tiger Bend Squats / 200 Power Steps
42 Warrior Power T push-ups with feet elevated 22"
100 Atlas sit-ups
39 Warrior Power T push-ups with feet elevated 22"

Totaling:

167 WPT push-ups with feet elevated 22" (my goal today was 170)
200 Atlas sit-ups
270 TBS
200 PS

Time 0:25:05 (incl. transitions)

MILO 20/15

Total Time 0:28:22 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:01:00

≤ 1" from nose to mat Bridge
0:01:00, 0:01:40 (one bridge closer than the other)

[Tim Allen]

Year 2, Week 1.
Monday's numbers.

This week 1 of Year 2 with G.U.T.S.! I will be posting a chronicle of my first year's journey soon.
Today I completed a more traditional G.U.T.S. workout. I could only get 450 Power Steps in 12 minutes; I am satisfied with that for today. (To get 500 PS in 12 minutes, I believe you have to be practically running the steps for 45-60 seconds.) My body is thoroughly worked and I feel energized for the day!

50 Warrior Power T push-ups with feet elevated 22"
75 Atlas sit-ups
450 Power Steps
75 Atlas sit-ups
50 Warrior Power T push-ups with feet elevated 22"

Totaling:

100 WPT push-ups with feet elevated 22" (my goal today was 100)
150 Atlas sit-ups
450 PS

Time 0:20:06 (incl. transitions)

MILO 20/15

Total Time 0:23:51 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:01:00

≤ 1" from nose to mat Bridge
0:01:00, 0:01:10 (one bridge closer than the other)

[Tim Allen]

Year 2, Week 2.
Monday's numbers.

After a WPT 22" ultra-high volume push-up workout last night, I thought I had better tone it down on my G.U.T.S. workout this morning, so I completed Power Circuit Level I.

50 Warrior Power T push-ups with feet elevated 22"
75 Atlas sit-ups
150/252 Tiger Bend Squats/Power Steps
75 Atlas sit-ups
50 Warrior Power T push-ups with feet elevated 22"

Totaling:

Time 0:19:18 (incl. transitions)

MILO 20/15

Total Time 0:22:56 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:01:00

≤ 1" from nose to mat Bridge
0:01:00, 0:01:10 (one bridge closer than the other)

[Tim Allen]

Year 2. Week 3.
Monday's numbers.

After Saturday's Power 10 Circuit (300 reps/station), I rested on Sunday.

40 Warrior Power T push-ups with feet elevated 22"
100 Atlas sit-ups
35 Warrior Power T push-ups with feet elevated 22"
150/250 Tiger Bend Squats/Power Steps
40 Warrior Power T push-ups with feet elevated 22"
100 Atlas sit-ups
35 Warrior Power T push-ups with feet elevated 22"

Totaling:

Time 0:23:02 (incl. transitions)

MILO 20/15

Total Time 0:26:41 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:02:00

≤ 1" from nose to mat Bridge
0:02:00

[Tim Allen]

Year 2. Week 4.
Monday's numbers.

Back to basics! G.U.T.S. Level 1.

50 Warrior Power T push-ups with feet elevated 22"
75 Atlas sit-ups
150/252 Tiger Bend Squats/Power Steps
75 Atlas sit-ups
50 Warrior Power T push-ups with feet elevated 22"

Time 0:19:12 (incl. transitions)

MILO 20/15

Total Time 0:22:49 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:02:00

≤ 1" from nose to mat Bridge
0:01:00

[michael]

Tim your said before you did pullups.I was curious how often and how many sets do you do?
Great workout

michael

[Tim Allen]

Michael,
My pull-ups depend on what else I am doing at the time.
Please check out my thread "A G.U.T.S. Alternative".

http://www.transformetrics.com/forum/showthread.php?t=6546

When I have incorporated pull-ups into a circuit, I have used both pyramiding and a set number of reps.
If you look through this thread, you will see some alternatives I have used.

Otherwise, I will periodically just do a set of 20 reps sometime during the day.
Perhaps after the SWPU Challenge, I will start a Pull-up Challenge (e.g., 1,000 pull-ups in 20 days).

[Tim Allen]

Year 2. Week 5.
Monday's numbers.

Back to basics with a twist: G.U.T.S. Level 1+!
Today, I added 25 reps per set to the Atlas sit-up and executed 300 Tiger Bend Squats (10 sets of 30 reps with 30 marching steps between sets).

This makes the workout a 100, 200, 300 regimen.

100 WPTPU 22"
200 ASU
300 TBS

50 Warrior Power T push-ups with feet elevated 22"
100 Atlas sit-ups
300 Tiger Bend Squats
100 Atlas sit-ups
50 Warrior Power T push-ups with feet elevated 22"

Time 0:23:35 (incl. transitions)

MILO 20/15

Total Time 0:26:45 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:02:00

≤ 1" from nose to mat Bridge
0:01:00

[Greg Newton]

Great job Tim! My desire to train is lagging today and I thought I'd check in on you to see what you/ve been doing. That 100 Tee pushups in two sets is utterly fantastic. You keep pushing it. I'm working outdoors tonight so I can chin and I needed an extra dose of motivation. During the warm months with sunshine, I've no problem. Fall and winter darkness makes me less inclined to workout outside.

Greg

[Tim Allen]

Year 2. Week 6.
Monday's numbers.

Back to basics: G.U.T.S. Level 1.

50 Atlas 3 push-ups
75 Atlas sit-ups
150/252 Tiger Bend Squats/Power Steps
75 Atlas sit-ups
50 Atlas 3 push-ups

Time 0:19:15 (incl. transitions)

MILO 20/15

Total Time 0:22:26 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:03:00

≤ 1" from nose to mat Bridge
0:01:30

Here is where I was 1 year ago:

Year 1. Week 6.

45 A3 13" /57s
75 ASU /4m
75 TBS/100 PS/25 TBS/100 PS/25 TBS /30 PS /12m
75 ASU /3m
40 A3 13" /1m

Time: 22.35
Milo 2X3 HT

[Tim Allen]

Year 2. Week 7.
Monday's numbers.

Back to basics: G.U.T.S. Level 1.

50 Atlas 3 push-ups
75 Atlas sit-ups
150/150/120 Atlas Ballet Squats/Tiger Bend Squats/Power Steps
75 Atlas sit-ups
50 Atlas 3 push-ups

Time 0:20:34 (incl. transitions)

MILO 20/15

Total Time 0:23:36 (incl. transitions)

Atlas Bridge (relaxing warm-up)
0:02:00

≤ 1" from nose to mat Bridge
0:01:25

Here is where I was 1 year ago:

42 A3 13"
75 ASU
75/100/25/136 TBS/PS/TBS/PS
75 ASU
40 A3 13"

Time: 22:02

Milo 2X3 HT

[Tim Allen]

Year 2. Week 8.
Monday's numbers.

Back to basics: G.U.T.S. Level 1.

50 Atlas 3 push-ups
75 Atlas sit-ups
150/150 Atlas Ballet Squats/Tiger Bend Squats
75 Atlas sit-ups
50 Atlas 3 push-ups

Time 0:20:48 (incl. transitions)

MILO 20/15

Total Time 0:23:47 (incl. transitions)

Atlas Bridge
0:02:00

Here is where I was 1 year ago:

38 A3 13" :51
75 ASU 3:54
400 PS 12:10
75 ASU 3:53
38 A3 17" :48

Time: 0:21:33

Milo 2X3 HT

[Tim Allen]

Year 2. Week 9.
Monday's numbers.

G.U.T.S. Level 1+
Today, I added 25 to both sets of Atlas sit-ups and performed the Tiger Bend Squats in 6 sets of 50 rather than 12 sets of 25 or 10 sets of 30. This is a new achievement for me! Next, I will set the bar at 5 sets of 60, then, 4 sets of 75.

50 Atlas 3 push-ups
100 Atlas sit-ups
300 (6X50) Tiger Bend Squats
100 Atlas sit-ups
50 Atlas 3 push-ups

Time 0:22:15 (incl. transitions)

MILO 20/15

Total Time 0:25:47 (incl. transitions)

Atlas Bridge
0:02:00

Here is where I was 1 year ago:

32 A3 13" :53
75 ASU 3:45
TBS/PS 125/250 12:27
75 ASU 3:35
42 A3 13" :47

Time: 0:22:31

Milo 2X3 HT

Total Time: 0:27:45

[Tim Allen]

Year 2. Week 10.
Monday's numbers.

Back to the WPTs! Nothing in the push-up realm compares to working with the Warrior Power Ts.
Today, I completed a G.U.T.S. level 2 workout with an interesting exception. I started the lower body portion of the workout before performing the second set of push-ups. So, I did the second set in the middle of the lower body portion to get them in.

40 WPT 22"
100 ASU
30/50 TBS/PS
30/50 TBS/PS
30/50 TBS/PS
40 WPT 22"
30/50 TBS/PS
30/50 TBS/PS
40 WPT 22"
100 ASU
40 WPT 22"

MILO 20/15

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

45 APU
75 ASU
500 PS
75 ASU
50 APU

Milo 2X3 HT

[Tim Allen]

Year 2. Week 11.
Monday's numbers.

G.U.T.S. level 1+ (25 extra sit-ups per set).

50 WPT 22"
100 ASU
50/84 ABS/PS
50/84 ABS/PS
50/84 ABS/PS
100 ASU
50 WPT 22"

MILO 20/15

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

45 APU
75 ASU
125/194 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
45 APU

Milo 2X3 HT

[Tim Allen]

Year 2. Week 12.
Monday's numbers.

G.U.T.S. level 1+ (25 extra sit-ups per set) and 13.5" step in two of the Power Step sets.

50 WPT 22"
100 ASU
30/50 ABS/PS
30/50 ABS/PS 13.5"
30/50 ABS/PS
30/50 ABS/PS 13.5"
30/50 ABS/PS
100 ASU
50 WPT 22"

MILO 20/15

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

39 WPT 13" (started using the WPTs)
75 ASU
100/336 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
43 WPT 13"

Milo 2X3 HT

[Tim Allen]

Year 2. Week 13.
Monday's numbers.

With the time restraints removed, I am experimenting with G.U.T.S. level 1. Today, I added reps to every exercise except the Power Step.

55 WPT 22"
125 ASU
60/84 ABS/PS
60/84 ABS/PS
60/84 ABS/PS
125 ASU
55 WPT 22"

MILO 20/15

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

43 WPT 13"
75 ASU
100/346 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
43 WPT 13"

Milo 2X3 HT

[Tim Allen]

Year 2. Week 14.
Tuesday's numbers.

Completed a G.U.T.S. level 1+ workout with two new accomplishments: 150 reps sets of the ASU and all Power Steps were on a 13.5" step.

60 WPT 22"
150 ASU
50/100 ABS/PS 13.5"
50/100 ABS/PS 13.5"
50/100 ABS/PS 13.5"
150 ASU
60 WPT 22"

MILO 20/20

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

50 WPT 13"
75 ASU
100/336 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
45 WPT 13"

Milo 2X3 HT
0:26:21

[Tim Allen]

Year 2. Week 15.
Monday's numbers.

Today, I completed a G.U.T.S. level 3+ workout with a new accomplishment: 50 rep sets of the WPTPU 22". Since this workout is not yet published, I am only recording the total number of reps per exercise.

300 WPT 22"
200 ASU
150 ABS
300 PS

MILO 20/20

Here is where I was 1 year ago.

45 WPT 13"
75 ASU
100/336 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
43 WPT 13"

Milo 2X3 HT
0:26:15

[Tim Allen]

Year 2. Week 16.
Monday's numbers.

Completed a G.U.T.S. level 1+ workout.

50 WPT 22"
100 ASU
50/100 ABS/PS
50/100 ABS/PS
50/100 ABS/PS
100 ASU
50 WPT 22"

MILO 20/20

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

48 WPT 13"
75 ASU
150/285 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
48 WPT 13"

Milo 2X3 HT
0:26:12

[Tim Allen]

Year 2. Week 17.
Monday's numbers.

Completed a G.U.T.S. level 1+ workout.

50 WPT 22"
150 ASU
50/100 ABS/PS
50/100 ABS/PS
50/100 ABS/PS
150 ASU
50 WPT 22"

MILO 20/20

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

50 WPT 13"
75 ASU
180/250 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
50 WPT 13"

Milo 2X3 HT
0:25:54

[Tim Allen]

Ray,
Being consistent is the key to success.
I pushed myself to power each day by reaching toward that which was previously thought improbable.
Yes, I did do push-ups throughout the day. In January, I am only performing G.U.T.S. and pull-ups. In February, I am going to focus on isometrics at night after G.U.T.S. each morning.

[Tim Allen]

Year 2. Week 18.
Monday's numbers. On Tuesday last week, I started adding JP's Ultimate Ab Carving Routine (UACR) to my G.U.T.S. workout. This is an excellent Ab workout that hits ALL the abdominals and develops symmetry.

Completed a G.U.T.S. level 1+ workout.

60 WPT 22"
50 ASU
15:7 UACR (15 reps of each of the 7 exercises in JP's UACR)
50 ASU
60/100 ABS/PS
60/100 ABS/PS
60/100 ABS/PS
50 ASU
15:7 UACR (15 reps of each of the 7nexercises in JP's UACR)
50 ASU
60 WPT 22"

MILO 20/20

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

50 WPT 13"
75 ASU
150/300 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
50 WPT 13"

Milo 2X3 HT
0:26:08

[Tim Allen]

Year 2. Week 19.
Monday's numbers. Increased the reps in JP's Ultimate Ab Carving Routine (UACR) in my G.U.T.S. workout.
I am now completing the intermediate level of the UACR within G.U.T.S.

G.U.T.S. level 1+ workout.

65 WPT 22"
50 ASU
20:7 UACR (20 reps of each of the 7 exercises in JP's UACR)
50 ASU
65/100 ABS/PS
65/100 ABS/PS
65/100 ABS/PS
50 ASU
20:7 UACR (20 reps of each of the 7 exercises in JP's UACR)
50 ASU
65 WPT 22"

MILO 20/20

Atlas Bridge
≤ 1" from nose to mat Bridge

Here is where I was 1 year ago.

38 WPT 13" (as deep as possible)
75 ASU
150/300 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
38 WPT 13"

Milo 2X3 HT
0:25:37

[Tim Allen]

Year 2. Week 20.
Monday's numbers.

I completed a G.U.T.S. level 2+ workout. The routine on which this workout is based will be published in John and Jack's upcoming book. The workout consisted of the following:

200 WPTPU 22" (50 reps sets)
300 ASU (150 rep sets)
150 ABS (50 rep sets)
300 PS (100 rep sets)

MILO 20/20

≤ 1" from nose to mat Bridge (warm-up)
Nose to mat Bridge (60 count: A new first for me!)

Here is where I was 1 year ago.

40 WPT 13" (as deep as possible)
75 ASU
150/300 TBS/PS (I do not remember how this broke down. This is how much I could get done in 12 min.)
75 ASU
40 WPT 13"

Milo 2X3 HT
0:24:01

[dynogoalie30]

Tim, I read your G.U.T.S. posts all the time, and they really inspire me for my workouts, your numbers are great, I really am looking foreward to Johns book coming out, so I can see what level 2 and 3 of G.U.T.S is like. Keep up the great work.

[Tim Allen]

dynagoalie30,
Thanks for your comments!
If I stop and think about what I am achieving, my mind challenges the reality! To do 200 WPTPU, 300 ASU, etc., is mindboggling even to the one performing them. As I stated in a previous thread, I approach the total workout in pieces: instead of 50 WPTPU, I see 25, then 25 more. Instead of 150 ASU, I see 50, then 50, then 50 more. Instead of 50 ABS, I see 25, then 25 more. This makes the workout "workable" in my mind.

Be determined and persistent and you too will begin to achieve goals that challenge not only the minds of others, but your own also!

[Tim Allen]

Year 2. Week 21.
Monday's numbers.

I again completed a G.U.T.S. level 2+ workout. The routine on which this workout is based will be published in John and Jack's upcoming book. The workout consisted of the following:

200 WPTPU 22" (50 reps sets)
300 ASU (150 rep sets)
150 ABS (50 rep sets)
300 PS (100 rep sets)

MILO 20/20

Atlas Bridge
≤ 1" from nose to mat Bridge (warm-up)
Nose to mat Bridge (30 count)

Here is where I was 1 year ago.

40 WPT 13" (as deep as possible)
75 ASU
150/300 TBS/PS
75 ASU
40 WPT 13"

Milo 2X3 HT
0:24:39

[Tim Allen]

Year 2. Week 22.
Monday's numbers.

I completed a modified G.U.T.S. level 1+ workout. After performing 1,000 Atlas sit-ups in one set on Saturday, I needed an alternative, so I performed 2 sets of 100 reps of the Atlas Spine Stretch.

60 WPTPU 22"
100 Atlas Spine Stretch
60/100 ABS/PS
60/100 ABS/PS
60/100 ABS/PS
100 Atlas Spine Stretch
60 WPTPU 22"

MILO 20/20

Move from Atlas Bridge (.5 min) to ≤ 1" from nose to mat Bridge (1.5 min)
Nose to mat Bridge (45 count: approx. 1.5 min)

Here is where I was 1 year ago.

30 TSPU
80 ASU
180/255 TBS/PS
80 ASU
30 TSPU

Milo 2X3 HT
0:25.24
Bridge 01.30 (started bridging on the previous Tuesday)

[dynogoalie30]

Tim, I really enjoy your daily journal of your G.U.T.S. workouts, I like the idea of alternating ABS and step-ups in the same workouts, I have a question , when you alternate the ABS and the step-ups in the same workout, are you alternating them back and forth for 12 min? I think I am going to try that if that is the case as in your workouts, because I would get the best of both worlds, thanks again for all your great posts.

[Tim Allen]

In the post above, I performed 60 ABS then 100 PS, 60 ABS then 100 PS, 60 ABS then 100 PS.
Today, I performed 75 ABS then 150 PS, 75 ABS then 150 PS.

Let me know what you think of mixing the two exercises. You truly do get the both of best worlds this way.

[Tim Allen]

Year 2. Week 23.
Monday's numbers.

I slept in a little today, so I performed 15 SWPU before work and performed this G.U.T.S. variation when I got home. My goal was to complete a Power Circuit 300 using 50 rep sets. This is what happened.

50 WPTPU 22" 50 ASU 50 ABS
50 WPTPU 22" 50 ASU 50 ABS
50 WPTPU 22" 50 ASU 50 ABS
00 WPTPU 22" 50 ASU 50 ABS
40 WPTPU 22" 50 ASU 50 ABS
40 WPTPU 22" 50 ASU 50 ABS

MILO 20/20

After 150 WPTPU 22", my arms and shoulders were sending me definite signals to modify the workout. Rather than quit, I continued with the sit-ups and squats. I considered changing the push-ups to 25, but when I mounted the Ts and began, I knew I could reach 40 with strength. So, I completed the last two sets of sets with 40 WPTPU 22".

I now have another goal to achieve this year: G.U.T.S. Power Circuit 300/50R.

Atlas Bridge (30 sec. warm-up)
Nose to mat Bridge (60 count)
≤ 1" from nose to mat Bridge without hand support (30 count)

Here is where I was 1 year ago.

40 WPT 13"
80 ASU
220/220 TBS/PS
80 ASU
40 WPT 13"

Milo 2X3 HT
0:25.18
Bridge 01.00

[Tim Allen]

Year 2. Week 24.
Monday's numbers.

Today I completed a G.U.T.S. level 2+ workout:

200 WPTPU 22"
200 ASU
100 TBS
100 ABS
200 PS

MILO 20/20

Atlas Bridge (60 sec. warm-up)
Nose to mat Bridge (60 count)
≤ 1" from nose to mat Bridge without hand support (90 sec.)

Here is where I was 1 year ago.

45 WPT 13"
80 ASU
240/200 TBS/PS
80 ASU
45 WPT 13"

Milo 2X3 HT
0:25.27
Bridge 01.40

[dynogoalie30]

Tim, testerday in my G.U.T.S. workout I tried your alternating squats and power step workout, instead of ABS, I did hindu squats and the powerstep, I did 3 sets alternating HS for 75 reps, and the powersteps on a 10 in. step for 75 reps ea. leg, I finished in 16min 24 sec.I felt a terrific pump in my legs, and and lot of huffing and puffing. Great idea that you came up with, and I am going to start using that in my workouts, thanks again.

[Tim Allen]

dynogoalie30,
I am glad that I could provide an idea that works for you. This combination gives me the ability to complete the G.U.T.S. routines level 1-3 at the elite level. My max per set is 75. I would like to get to 100 per set this year.

[Tim Allen]

Year 2. Week 25.
Monday's numbers.

Today I completed a G.U.T.S. level 2+ workout reincorporating JP's Ultimate Ab Carving Routine.

200 WPTPU 22"
160 ASU
20/20 UACR7 (2 sets of 20 reps each of the 7 exercises)
100 TBS
100 ABS
200 PS

MILO 20/20

Atlas Bridge (60 sec. warm-up)
Nose to mat Bridge (45 count)
≤ 1" from nose to mat Bridge without hand support (90 sec.)

Here is where I was 1 year ago.

43 WPT 13"
80 ASU
210/240 TBS/PS
80 ASU
44 WPT 13"

Milo 2X3 HT
0:26.19
Bridge 02:00

[michael]

Hey Tim,

I finally made 20 reps on the UACR!!

MICHAEL

[Tim Allen]

Michael,
Great job!
I know you are enjoying the results of your achievement!

[Tim Allen]

Year 2. Week 26.
Monday's numbers.

Last week, I started performing TSPUs on WPTs. After talking with John about the pressure this exercise puts on the medial nerve, I switched to TSPUs on foam blocks (much better!). Today, I accomplished a goal I thought was way in the future: 300 reps of a combination of TBS and ABS. I set out to do two sets of 100 combining the two squats, however, when I noted the strength I still had in my legs after 100, I pushed on to 150, then to 300. I paused occasionally between sets of 25 for a drink of water and a few deep breaths while marching in place. Switching between the two squats and taking them in 25 rep sets, made reaching 300 achieveable.

Here is my workout:

40 TSPU
50 ASU
25 UACR7
50 ASU
25 TSPU
150 TBS
150 ABS
50 PS (to relieve the burn in my thighs before moving back to TSPUs)
40 TSPU
25 UACR7
40 TSPU

MILO 20/20

Atlas Bridge (30 count warm-up)
≤ 1" from nose to mat Bridge without hand support (60 count)

Here is where I was 1 year ago.

30 TSPU (I just noticed that I switched to TSPU at the same time last year!)
80 ASU
240/180 TBS/PS
80 ASU
30 TSPU
Milo 2X5 HT
0:26.30
Bridge 02:30

[Tim Allen]

Year 2. Week 27.
Monday's numbers.

Today I completed a G.U.T.S. level 2 workout incorporating the Atlas Combo Sit-up/Knee-up (M7 pg 134-35) and the Short Leg Raise. Last Tuesday I achieved a true nose to mat bridge (no hand support) for a 10 count!

200 Atlas 3 16"
100 ASU
50 ASK
50 SLR
100 TBS
100 ABS
200 PS

MILO 20/20

Atlas Bridge (30 count)
≤ 1" from nose to mat Bridge without hand support (30 count)

Here is where I was 1 year ago.

40 WPT 13"
80 ASU
240/210 TBS/PS
80 ASU
40 WPT 13"

Milo 2X5 HT
0:25.40
Bridge 03:20

[Tim Allen]

Year 2. Week 28.
Monday's numbers.

Today, I went back to Warrior Power Ts and incorporated the SKR in the ab section of the G.U.T.S. workout.
http://www.transformetrics.com/forum/showthread.php?t=7588
Last Thursday I achieved a true nose to mat bridge (no hand support) for a 30 count!

50 WPT 22"
30 SKR
50 WPT 22"
50 TBS
50 ABS
100 PS
50 TBS
50 ABS
100 PS
50 WPT 22"
30 SKR
50 WPT 22"

MILO 20/20

Atlas Bridge (00 count)
≤ 1" from nose to mat Bridge without hand support (00 count)

Here is where I was 1 year ago.

50 WPT 13"
80 ASU
250/170 TBS/PS
80 ASU
45 WPT 13"

Milo 2X5 HT
0:24.49
Bridge 03:00

[Tim Allen]

Year 2. Week 29.
Monday's numbers.

Today, I completed the same workout as last Monday including WPTs and the SKR in the ab section of the G.U.T.S. workout.
http://www.transformetrics.com/forum...ead.php?t=7588
Last Saturday I achieved a true nose to mat bridge (no hand support) for a 50 count!

50 WPT 22"
30 SKR
50 WPT 22"
50 TBS
50 ABS
100 PS
50 TBS
50 ABS
100 PS
50 WPT 22"
30 SKR
50 WPT 22"

MILO 20/20

Atlas Bridge (30 count)
≤ 1" from nose to mat Bridge without hand support (30 count)
Nose to mat Bridge (30 count)

Here is where I was 1 year ago.

47 WPT 13"
80 ASU
240/170 TBS/PS
80 ASU
40 WPT 13"

Milo 2X5 HT
0:26.46
Bridge 03:00 (This is not a nose to mat bridge)

[Tim Allen]

Year 2. Week 30.
Monday's numbers.

Today, I continued to add the Pull-up / Hanging Leg Raise combination. I also added sets of Warrior Power T Push-ups between sets of squats. I took a substantial break after the second set of WPTPU 22". My upper chest and arms felt like flexed pieces of steel. I took time to message my arms (upper and lower) and breathe before finishing the last two sets of squats.

10 PU/HLR
50/50 TBS/ABS
50 WPTPU 22"
50/50 TBS/ABS
50 WPTPU 22"
50/50 TBS/ABS
8 PU/HLR

MILO 20/20

Atlas Bridge (30 count)
≤ 1" from nose to mat Bridge without hand support (30 count X3)
Nose to mat Bridge (90 count)

I executed bridging after work.
After 3 tries I finally touched my nose to mat for a 90 count (approx. 90 seconds)

Here is where I was 1 year ago.

45 WPT 13"
80 ASU
250/180 TBS/PS
80 ASU
43 WPT 13"

Milo 2X5 HT
0:24.37
Bridge 01:00 X3 (This is not a nose to mat bridge)

[Tim Allen]

Year 2. Week 31.
Monday's numbers.

Today I decided to have a test day on my performance against the clock to see if I was still in the elite level of fitness according to the G.U.T.S. testing instrument.

Here is my workout:

50 Warrior Power T push-ups with feet elevated 22"
75 Atlas sit-ups
50 Tiger Bend Squats
50 Power Steps
50 Atlas Balance Squats
50 Power Steps
50 Tiger Bend Squats
50 Power Steps
50 Atlas Balance Squats
50 Power Steps
75 Atlas sit-ups
50 Warrior Power T push-ups with feet elevated 22"

Time: 0:18.53

MILO 20/20

Total Time: 0:21.57

Needless to say, I am thrilled! This is my best time ever performing G.U.T.S. level 1+!

Bridge (30 count)
≤ 1" from nose to mat Bridge without hand support (30 count X3)
Nose to mat Bridge (00 count)

Here is where I was 1 year ago.

45 WPT 13"
80 ASU
250/200 TBS/PS
80 ASU
42 WPT 13"

Milo 2X5 HT
0:25.43
Bridge 03:00 (This is not a nose to mat bridge)

[Tim Allen]

Year 2. Week 32.
Monday's numbers.

Today, I performed a straight G.U.T.S. level 2+ workout:

200 WPTPU 22"
200 ASU
100 TBS
100 ABS
200 PS

MILO 20/20

Bridge (00 count)
≤ 1" from nose to mat Bridge without hand support (00 count X0)
Nose to mat Bridge (00 count)

Here is where I was 1 year ago.

35 PP (This is where I tried Perfect Push-ups for a week)
85 ASU
250/170 TBS/PS
85 ASU
35 PP


Milo 2X5 HT
0:25:52
Bridge 03:00 (This is not a nose to mat bridge)

[Tim Allen]

Year 2. Week 33.
Monday's numbers.

After two days (Saturday and Sunday) of Superman Wheel Push-ups (15 reps X2), today, I performed a straight G.U.T.S. level 2+ workout:

170 WPTPU 22"
200 ASU
100 TBS
100 ABS
200 PS

MILO 20/20

Here is where I was 1 year ago.

48 WPT 13"
85 ASU
300/180 TBS/PS
85 ASU
43 WPT 13"


Milo 2X5 HT
0:26:23
Bridge 03:00 (This is not a nose to mat bridge)

[Tim Allen]

Year 2. Week 34.
Tuesday's numbers.

Today, I added two sets of pull-ups to a G.U.T.S. level 1+ workout. I performed the pull-ups on the "outside" and moved the push-ups to the "inside" after and before the Atlas sit-ups. Adding pull-ups to G.U.T.S. really rounds out the upper body workout!

20 Pull-up
100 ASU
50 WPTPU 22"
50/50 TBS/PS
50/50 ABS/PS
50/50 TBS/PS
50/50 ABS/PS
50 WPTPU 22"
100 ASU
20 Pull-up


MILO 25/20

Here is where I was 1 year ago.

46 WPT 13"
90 ASU
300/180 TBS/PS
90 ASU
46 WPT 13"


Milo 2X5 HT
0:26:17
Bridge 03:00 (This is not a nose to mat bridge)

[Tim Allen]

Year 2. Week 35.
Monday's numbers.

Last Saturday, I developed a G.U.T.S. workout incorporating a suspension exercise system.
This system is a wonderful body weight tool.
It is portable and door mountable so a person could execute a suspended G.U.T.S. workout anywhere.

30 push-ups (Atlas 1 suspended: builds stabilizer muscles like WPTPUs without the danger of falling on your nose!)
10 chest flies (when suspended, the athlete can achieve complete expansion and cross hands over each other on contraction, excellent!)
60 Core (hands on floor, feet in stirrups: pull knees in to chest, then to right, left)
40/40 squats (TBS/ABS suspended; allows full ROM and keeping the back absolutely straight; incorporates light tension row)
40/40 squats (Tiger Bend Squat/Atlas Balance Squat suspended)
40/40 squats (Tiger Bend Squat/Atlas Balance Squat suspended)
60 Core
30 push-ups (Atlas 1 suspended)
10 chest flies

20/20 MILO

Note: Now that JP has broached subject on another thread, the suspension system I am using is the Lifeline, USA Jungle Gym XT. This is a wonderful addition to the body weight exercise toolbox!

[Tim Allen]

Year 2. Week 36.
Monday's numbers.

Again, I am performing a modified G.U.T.S. workout using the Lifeline USA Jungle Gym XT.

30 push-ups (Atlas 1 suspended: builds stabilizer muscles like WPTPUs without the danger of falling on your nose!)
10 chest flies (when suspended, the athlete can achieve complete expansion and cross hands over each other on contraction, excellent!)
70 Core (hands on floor, feet in stirrups: pull knees in to chest, then to right, left)
10 Core (hands on floor, feet in stirrups: pull knees in to chest, then pike)
30/30 squats (ABS suspended; allows full ROM and keeping the back absolutely straight; incorporates light to medium tension row)
30/30 squats (Tiger Bend Squat/Atlas Balance Squat suspended)
30/30 squats (Tiger Bend Squat/Atlas Balance Squat suspended)
70 Core (hands on floor, feet in stirrups: pull knees in to chest, then to right, left)
10 Core (hands on floor, feet in stirrups: pull knees in to chest, then pike)
30 push-ups (Atlas 1 suspended)
10 chest flies

20/20 MILO

[Tim Allen]

Year 2. Week 37.
Monday's numbers.

Today, I performed the workout I have posted elsewhere. This workout consists of the pull-up/hanging leg raise combination and the bridge. I didn't achieve the nose to mat bridge today.

9 pull-up/hanging leg raise
30 count bridge
8 pull-up/hanging leg raise
30 count bridge
8 pull-up/hanging leg raise
30 count bridge
7 pull-up/hanging leg raise
30 count ≤ 1" from nose to mat
7 pull-up/hanging leg raise
30 count ≤ 1" from nose to mat
7 pull-up/hanging leg raise
30 count ≤ 1" from nose to mat

[Tim Allen]

Year 2. Week 38.
Monday's numbers.

Today, I performed a workout using the exercises I have posted elsewhere. I didn't achieve the nose to mat bridge today.

The first combination consists of

1X pull-up, hanging leg raise
pull-up, hanging leg raise, circle to right
pull-up, hanging leg raise, circle to left
pull-up, hanging leg raise
pull-up (sequence X2)

5X pull-up, hanging leg raise
pull-up, hanging leg raise, circle to right
pull-up, hanging leg raise, circle to left
pull-up, hanging leg raise
pull-up

≤1" fr n2m bridge 30 count X3

20 pull-ups

[Tim Allen]

Year 2. Week 39.
Tuesday's numbers.

I am still doing the following combination, however, I changed grips on the bar every 2 sets.
pull-up
Hanging leg raise
pull-up
Hanging leg raise then circle legs to the right all the way round then down
pull-up
Hanging leg raise then circle legs to the left all the way round then down
pull-up
Hanging leg raise
pull-up

This morning, I included the following in my workout:

2X regular grip set as described above
2X close grip chin with moves above
100 Atlas sit-ups
210 Atlas balance squats (6X35)
(between squat sets, I intertwined bridges: 30 count bridge; 30 count X3 ≤1" fr nose to mat)
100 Atlas sit-ups
2X wide grip with moves above
2X close grip pull-up with moves above

[Tim Allen]

Year 2. Week 40.
Monday's numbers.

I am still doing the following combination.
Pull-up
Hanging leg raise
Pull-up
Hanging leg raise then circle legs to the right all the way round then down
Pull-up
Hanging leg raise then circle legs to the left all the way round then down
Pull-up
Hanging leg raise
Pull-up

Let's call this combination PHC2HP.
Here's my workout for today.

2 PHC2HP
2 PHC2HP
2 PHC2HP
wall squat 2 min (feet flat)
2 PHC2HP
bridge 60 count
2 PHC2HP

On completion of this workout, the athlete will have performed:

50 pull-ups
20 HLR
10 HLR circle to right
10 HLR circle to left
uncounted upper body isometric contraction of shoulders, pecs, triceps, biceps, forearms, wrists/grip
2 min wall squat
60 count bridge

[Tim Allen]

Year 2. Week 41.
Monday's numbers.

I am still performing the PHC2HP combination:
Pull-up
Hanging leg raise
Pull-up
Hanging leg raise then circle legs to the right all the way round then down
Pull-up
Hanging leg raise then circle legs to the left all the way round then down
Pull-up
Hanging leg raise
Pull-up

Here's my workout for today.

2 PHC2HP
2 PHC2HP
2 PHC2HP
2 PHC2HP
≤1" from n2m bridge 60 count
2 PHC2HP
≤1" from n2m bridge 60 count

On completion of this workout, the athlete will have performed:

50 pull-ups
20 HLR
10 HLR circle to right
10 HLR circle to left
uncounted upper body isometric contraction of shoulders, pecs, triceps, biceps, forearms, wrists/grip
2 ≤1" from n2m bridge 60 count

[Tim Allen]

Year 2. Week 42.
Monday's numbers.

Back to G.U.T.S. Level 1 Basics PLUS!

20 Pull-ups
50 Atlas 3 Push-ups 10" (hands on 3" blocks, feet on 13" step)
100 Atlas Sit-ups
50/50 Atlas Balance Squats/Power Steps
50/50 Atlas Balance Squats/Power Steps
50/50 Atlas Balance Squats/Power Steps
50/50 Atlas Balance Squats/Power Steps
100 Atlas Sit-ups
50 Atlas 3 Push-ups 10" (hands on 3" blocks, feet on 13" step)
20 Pull-ups

20/20 MILO

[Tim Allen]

Year 2. Week 43.
Monday's numbers.

Today, I returned to my Transformetrics roots and performed the 7 Tiger Moves.

7 Tiger Moves
Very Heavy Tension
2 sets/ 5 reps

Note: If the athlete performs the 7TM with very heavy tension, almost all of the moves engage the muscles of the total body in either the dynamic virtual resistance move or an isometric contraction.

Remember to breathe when executing these moves.

[Tim Allen]

Year 2. Week 44.
Monday's numbers.

Today I performed a modified G.U.T.S. routine; I added Pull-ups, used Hanging Leg Raises instead of Sit-ups and High tension Half-squats instead of TBS or ABS.

28 Pull-ups
50 A3 10" Push-ups
20 Hanging Leg Raises
50 A3 10" Push-ups
10 HT Half-squats
10 HT Half-squats
50 A3 10" Push-ups
20 Hanging Leg Raises
50 A3 10" Push-ups
25 Pull-ups

[Tim Allen]

Year 2. Week 45.
Monday's numbers.

Yesterday and today, I performed the following two sequences for my workout (with the exception that I added three more pull-ups to the first sequence on Monday). This is an amazing full body workout including power calisthenics, dynamic virtual resistance and isometrics. This workout takes about one hour to complete including rests.

28 Pull-ups
10 HT Half-squats
50 A3 10" Push-ups
≤1" fr n2m 30 count
20 Hanging Leg Raises
≤1" fr n2m 30 count

25 Pull-ups
10 HT Half-squats
50 A3 10" Push-ups
≤1" fr n2m 30 count
20 Hanging Leg Raises
≤1" fr n2m 30 count

[Tim Allen]

Year 2. Week 46.
Monday's numbers.

This workout is similar to last week's with the exception of two 60 count bridges in place of four 30 count bridges, and a reordering of the exercises.

25 Pull-ups
≤1" fr n2m 60 count
20 Hanging Leg Raises
10 HT Half-squats
50 A3 13" Push-ups

25 Pull-ups
≤1" fr n2m 60 count
20 Hanging Leg Raises
10 HT Half-squats
50 A3 13" Push-ups

[Tim Allen]

Year 2. Week 47.

Today, I added Burpees to the mix.

20 Burpees (no jump)
10 PU/HLR
10 PU/HLR
≤1" fr n2m Bridge 60 count
10 HT Half-squats
10 PU/HLR
≤1" fr n2m Bridge 60 count
10 HT Half-squats
10 PU/HLR

[Tim Allen]

Year 2. Week 48.
Monday's numbers.

I am still focusing on pullups and chin-ups. Bridges and HT half-squats work the legs and neck, and hanging leg raises work the entire upper body focusing on the abs.

25 pull-ups
25 close-grip chin-ups
≤1" fr n2m bridge 60 count
22+4 close-grip pull-ups (added 4 to push the reps over 25)
≤1" fr n2m bridge 60 count
23+5 wide-grip pull-ups (added 5 to push the reps over 25)
10 HT Half-squats
15 HLR
15 HLR

[Tim Allen]

Year 2. Week 49.
Monday's numbers.

I am continuing the Trinity of Transformetrics this week.
Today, I performed DVRs: the Miracle 7.

7 Tiger Moves
Very Heavy Tension
2 sets/ 5 reps

[Tim Allen]

Year 2. Week 50.
Monday's numbers.

I started the week with a workout that includes the Trinity of Transformetrics.

25 wide-grip pull-ups (power cals)
≤1" fr n2m 60 count (isometrics)
15 HLR (power cals/ isometrics combo)
10 HT Half-squats (dynamic virtual/self resistance)
25 close-grip pull-ups
≤1" fr n2m 60 count
15 HLR
10 HT Half-squats
25 close-grip chin-ups
≤1" fr n2m 60 count
15 HLR
10 HT Half-squats
25 pull-ups

[Tim Allen]

Year 2. Week 51.
Monday's numbers.

I performed the same workout I did last Monday.
Takes approximately 1 hour including rests.

25 wide-grip pull-ups (power cals)
≤1" fr n2m Bridge 60 count (isometrics)
15 Hanging Leg Raises (power cals/ isometrics combo)
10 HT Half-squats (dynamic virtual/self resistance)

25 close-grip pull-ups
≤1" fr n2m Bridge 60 count
15 HLR
10 HT Half-squats

25 close-grip chin-ups
≤1" fr n2m Bridge 60 count
15 HLR
10 HT Half-squats

25 pull-ups

[Tim Allen]

Year 2. Week 52.
Monday's numbers.

Next week, I will start my third year on G.U.T.S. The Journey!
Today, I went back to G.U.T.S. basics.

60 A3 push-ups 10"
100 ASU
30 A3 push-ups 10"
50 TBS
100 PS
50 TBS
100 PS
50 TBS
100 PS
50 A3 push-ups 10"
100 ASU
50 A3 push-ups 10"

20/20 MILO

[Tim Allen]

Year 3. Week 1.
Monday's numbers.

This is the beginning of year 3 with G.U.T.S.+ (G.U.T.S. + complementary exercises).
I am working toward a 75 rep set A3 push-ups with feet elevated 10" above hands.
I have incorporated part of the push-up pyramid I am using into the morning workout.

65 is my new max rep set on 65 A3 push-ups 10".

65 A3 push-ups 10"
20 hanging leg raises
50 TBS
26 A3 push-ups 10"
50 TBS
30 A3 push-ups 10"
50 TBS
34 A3 push-ups 10"
50 TBS
38 A3 push-ups 10"
20 hanging leg raises

[Tim Allen]

Year 3. Week 2.
Monday's numbers.

70 is my new max rep set on A3 push-ups 10". My goal is 75 for October.
Completed 300 A3 push-ups 10" in this workout. I didn't stick strictly to a pyramid today.

70 A3 push-ups 10" (feet elevated 10" above hands)
30 A3 push-ups 10"
10 hanging leg raises
50 TBS
30 A3 push-ups 10"
10 hanging leg raises
50 TBS
30 A3 push-ups 10"
10 hanging leg raises
50 TBS
40 A3 push-ups 10"
10 hanging leg raises
50 TBS
35 A3 push-ups 10"
30 A3 push-ups 10"
35 A3 push-ups 10" (performed 35 rather than 30 to make total reps 300)

[Tim Allen]

Year 3. Week 3.
Monday's numbers.

70 is still my max rep set on A3 push-ups 10". My goal is 75 for October.
Completed 305 A3 push-ups 10" in this workout.
Increased Hanging Leg Raises from 10 to 15 reps/set.
Increased Tiger Bend Squats from 50 to 60 reps/set.

70 A3 push-ups 10"
30 A3 push-ups 10"
15 hanging leg raises
60 TBS
35 A3 push-ups 10"
15 hanging leg raises
60 TBS
35 A3 push-ups 10"
15 hanging leg raises
60 TBS
40 A3 push-ups 10"
15 hanging leg raises
60 TBS
35 A3 push-ups 10"
30 A3 push-ups 10"
30 A3 push-ups 10"

[michael]

That's an amazing workout! Just reading that really helps push me towards my goals!

[Tim Allen]

Year 3. Week 4.
Monday's numbers.

70 is my max rep set on A3 push-ups 10". My goal was 75 for October.
I am moving from pyramids to bridges and single spike suspensions (Warrior Power Ts).

70 A3 push-ups 10"
50 WPT push-ups 10"
15 hanging leg raises
40 ABS
50 WPT push-ups 10"
15 hanging leg raises
40 ABS
30 WPT push-ups 10"
15 hanging leg raises
40 ABS
30 WPT push-ups 10"
15 hanging leg raises
40 ABS

30 count bridge
30 count ≤1" fr n2m bridge

[Tim Allen]

Year 3. Week 5.
Monday's numbers.

Today, I substituted pull-ups for two sets of push-ups and the MILO in the G.U.T.S. level 2 workout.

25 pull-ups
100 ASU
50 WPT push-ups 10"
50 ABS
90 PS
50 ABS
80 PS
50 ABS
80 PS
50 WPT push-ups 10"
100 ASU
25 pull-ups

Last Saturday, I did a G.U.T.S. level 1 test day to see where I stood against the stopwatch (24 minutes for elite status).

50 WPT push-ups 10"
75 ASU
50 ABS
100 PS
50 ABS
100 PS
50 ABS
50 PS
75 ASU
50 WPT push-ups 10"

0:18:56

MILO 20/15

0:21:52

[Tim Allen]

Year 3. Week 6.
Monday's numbers.

Today, I interspersed the Atlas balance squat throughout the workout. 32 rep max on pull-ups without leg motion.

32 pull-ups
50 ABS
30 WPT push-ups 10" (concentrating on form and depth)
50 ABS
100 ASU
50 ABS
100 ASU
50 ABS
100 ASU
50 ABS
30 WPT push-ups 10"
50 ABS
30 close-grip pull-ups

[Tim Allen]

Year 3. Week 7.

The basics in sequence this week.

50 ABS
60 military push-ups
50 ASU
50 ASU
50 ABS
60 military push-ups
100 ASU
50 ABS
60 military push-ups
100 ASU

[Tim Allen]

Year 3. Week 8.

300 ASU
60 count bridge
2X 60 count ≤1" fr n2m bridge
50 ABS
25 pull-ups

Today, I cut my workout short because I experienced an interesting and scary phenomenon. After performing the Atlas sit-ups and bridges inside, I went outside to a garage to complete my workout. The temperature outside was around 36 degrees.

After I performed 50 Atlas balance squats and 25 pull-ups, I felt PAIN in my chest. I stopped the workout, went inside and focused on breathing and finding relief from the pain.

I looked up the condition online and this is what I found.

Exposure to cold temperatures slows the heart and reduces blood flow. During exertion, the heart does not receive the oxygen it needs and sends notice of this deficiency to the brain resulting in PAIN in the chest.

If you are working out in the cold, cover your face with a scarf or ski mask; keep your face warm. Better yet, don't work out in the cold. For me, this is a lesson learned THE HARD WAY!

[michael]

WOW Tim that sounds pretty scary.I never knew that could happen and I work in the cold.Let us know how your next workout goes.

God Bless

michael

[Tim Allen]

Year 3. Week 9.

Today, I performed a smorgasbord of Transformetrics exercises including healthy portions of G.U.T.S. components.

10 pull-ups
10 close-grip pull-ups (These three sets of pull-ups were done in quick succession.)
10 close-grip chins
20 Superman wheel push-ups
50 Atlas balance squats
50 WPT push-ups 10"
100 Atlas sit-ups
50 Atlas balance squats
10 commando-grip pull-ups (These two sets of pull-ups were done in quick succession.)
10 wide-grip pull-ups
10 Superman wheel push-ups
50 Atlas balance squats
100 Atlas sit-ups
10 close-grip chins
10 close-grip pull-ups (These three sets of pull-ups were done in quick succession.)
10 pull-ups

[Tim Allen]

Year 3. Week 10.
Monday's numbers.

Today, my workout moved smoothly through the muscles of the body (upper, middle, lower) finishing on upper.

25 pull-ups
100 Atlas sit-ups
50 Atlas balance squats
30 WPT push-ups 10"
100 Atlas sit-ups
50 Atlas balance squats
25 close-grip chins
100 Atlas sit-ups
50 Atlas balance squats
30 WPT push-ups 10"

[Tim Allen]

Year 3 Week 11.
Monday's numbers.

Today, I added 10% to my previous SWPU personal record as part of my morning workout:

33 Superman wheel roll-out push-ups!
75 Atlas balance squats
30 close-grip pull-ups
150 Atlas sit-ups
75 Atlas balance squats
30 close-grip chins

[Tim Allen]

Year 3. Week 12.
Monday's numbers.

Out of town workout.

50 military push-ups
100 Atlas sit-ups
75 Atlas balance squats
50 military push-ups
100 Atlas sit-ups
75 Atlas balance squats
50 military push-ups
100 Atlas sit-ups
75 Atlas balance squats

[Tim Allen]

Year 3. Week 13.
Tuesday's numbers.

This week has been tough. I do not get sick often, but right now I am fighting a resilient, feature-packed cold. This week, I have worked out once. I am looking forward to getting back on schedule.

10 pull-ups
25 Atlas balance squats
100 Atlas sit-ups
50 Atlas balance squats
10 close-grip pull-ups
30 WPT push-ups 20"
25 Atlas balance squats
20 close-grip chins

[Tim Allen]

Year 3. Week 14.
Monday's numbers.

Still feeling the residual effects of one of the worst colds I have ever endured.
I completed half of my current workout (full reps).

75 Atlas balance squats
100 Atlas sit-ups
30 close-grip chins
75 Atlas balance squats
100 Atlas sit-ups
30 close-grip pull-ups

I would suggest that the athlete complete 25-30% full reps of workout when returning from sickness and build back up.

[Tim Allen]

Year 3. Week 15.
Monday's numbers.

Mini-workout today.

75 Atlas balance squats
150 Atlas sit-ups
50 WPT push-ups 20"
75 Atlas balance squats
150 Atlas sit-ups
40 WPT push-ups 20"
20 WPT push-ups 20"

[Tim Allen]

Year 3. Week 16.
Monday's numbers.

Performed 2/3 workout today (full workouts include 300 Atlas balance squats.)
Incorporated 100 rep/set Atlas balance squat and interlaced WPT push-ups throughout routine.

30 WPT push-ups 20"
100 Atlas balance squats
30 WPT push-ups 20"
150 Atlas sit-ups
30 WPT push-ups 20"
100 Atlas balance squats
30 WPT push-ups 20"
150 Atlas sit-ups
30 WPT push-ups 20"

Moved up to 100 rep/set Atlas balance squats last Friday.

[Tim Allen]

Year 3. Week 17.
Monday's numbers.

Today, I completed a 2/3 workout focusing on the lower, mid, upper body muscles twice each.

100 Atlas balance squats
150 Atlas sit-ups
30 close-grip pull-ups
100 Atlas balance squats
150 Atlas sit-ups
30 close-grip chins

I have established the following as my current benchmarks:

100 rep/set ABS
150 rep/set ASU
30 rep/set pull-ups and chins

I want to complete a minimum of 300 ASU in each workout.

[Tim Allen]

Year 3. Week 18.
Tuesday's numbers.

I have been recovering from walking pneumonia.
Today, after a three-day hiatus, I performed the following workout.
This workout focused on the lower, mid, upper body muscles four times each.
I reduced the reps but still executed 300 ABS and 500 ASU.

75 Atlas balance squats
125 Atlas sit-ups
30 WPT push-ups 20"
75 Atlas balance squats
125 Atlas sit-ups
30 WPT push-ups 20"
75 Atlas balance squats
125 Atlas sit-ups
30 WPT push-ups 20"
75 Atlas balance squats
125 Atlas sit-ups
30 WPT push-ups 20"

Last Sunday, I completed the 48th year of my sojourn on the earth.

[michael]

Tim great workout! I've been sick the past two days but I think it's the Flu.Congrads on you 48th year.

michael

[jcwolnik]

Last Sunday, I completed the 48th year of my sojourn on the earth.

Happy belated birthday! Thank you for being a witness to the Christian faith,and for demonstrating what incredible fitness levels can be achieved. You've inspired me to keep the bar high in my own fitness goals.

Thank you for your active participation in this community.