MUR Workout: Don't ask. Well, ask if you want

[PowerHank]

New thread. Same old workout.

Well, not the same. At least not to start.

I said I would post the Hogsback hill bike ride whenever I attempted it. So, at the behest of my neighbor who can do 100 LIederman pushups (more than I can do) and reports around 250 squats, I mounted up my trusty, classic old Schwinn LE Tour with a new rim--the old rim had 4 broken spokes. After a being hit by a car, straightened by a spoke wrench and replacing about 30 spokes at odd times--I finally caved and put on my friend's donated rim with free tire and free tube. Read. I'm cheap.

I think the bike is as old as me. That's 52 years old now.

This guy never gives up. "Let's go do the Hogsback. I can climb any hill. You haven't give me any hill I can't climb."

Well, it may have taken him a couple of months. But he had climbed every hill I put before him. Just do those squats, I said. And you'll be able to climb those hills. Why did I ever tell him about Hogsback hill?

But he wanted to do the Hogsback. He didn't know what he was getting into.

"You don't understand. Doing the Hogsback hill is an entirely different animal. It's like doing 6 or 7 Indiana Pikes ( 7 - 8 degree incline for about 1 mile) and then getting ready to hit the hog. The Hogsback Hill."

The Hogsback Hill is famous for hills around here. It's pretty big. A 9 percent grade of about a 2 miles or so.

"I can do it. I can do it. I can climb any hill. You haven't given me any hill I can't climb."

"Listen, you don't understand."

It was hopeless. He believed he could do the Hogsback hill. And I believe he can. Just might be a few months and work up to about 500 or squats in one set. And then, maybe then, he could do the Hogsback hill.

"Ok. Whatever. 5:30 A.M. 6:00 AM Wake me up in the morning."

"You're kidding, right?"

Well, if anyone knows me. Well, if anyone has known me for any period of time. They know I have a dry sense of humor. They never know if I'm serious or not.

"Yeah, you heard me. 5:30 - 6:00."

It's 5:30 A.M. The day after Friday the 13th. Drats. I hear someone walking up the stairs. I knew I should have went to bed early. He really believed me. But I wanted to see if that refurbished printer I got off Ebay for almost nothing really worked.

I acted like I was asleep. I think he left. And then I started to feel guilty.

Okay. Okay. Breathe in deeply. Abdominal breath. Breathe out. Breathe in. Breathe out. Oh man. I'm pumped. I've always wanted to climb the Hogsback Hill ever since I saw that hill through the windows of the old van. Wow, what a hill. Who would be crazy enough to climb that on a bike. That's gotta be impossible.

But after doing 2,250 squats in 1 set, I knew now it would be a piece of cake.

So, I put on the rim. Headed over to my friends to wake him up. It's 7:30 in the morning. And he's still asleep. The cats are awake. But he's still asleep.

"You ready to go?"

He finally appears. He hasn't even eaten breakfast. I ate my customary bowl of oatmeal with chocolate cocoa baking powder, cinnamon, and a healthy megadose of Amish Honey for extra energy along the way. I's expensive. I usually don't use that much honey. But this is Hogsback Hill day and it calls for some extra sugar.

We take off. I buy a few apples for the trip. The bananas weren't ripe. And as I predicted, there were about 6 or 7 Indiana Pike hills to go up and down before getting to the Hog. I stop at the top and take a picture.

"Let's go back. I wanna go home."

"Hey, listen. You're the one that kept pestering me to go up Hogsback Hill. You're going, if you have to get off your bike and walk it, you're going to go up that hill."

His eyes looked down. He looked at the hill. He looked at the Hog. He looked back home.

"Let's go. I've dreamed about doing the Hogsback hill and I'm not going back. I didn't come this far to turn back."

And so we went. About a third to a half way up, he dismounts. He has to backpack it up the hill. Well, he's only 32 years old. Another twenty years and he should be able to conquer the hill. He'll be 52 like me.

"See you at the top I said."

I reach the top. Wait awhile. He finally makes it. A few more miles and we're in town. Get something to eat and we go back. At least he didn't call and ask if I didn't want someone to come and pick us up this time. He knows me better by now.

That wasn't bad.

Pikes Peak here I come.

"I can climb it. I can climb it. I can climb any hill," he said.

"You don't understand. Pikes Peak is like about 100 Hogsback hills."

Hank

[cliffa74]

Attaboy, Hank!
What a great story. And a great accomplishment. Maybe when I grow up and get big and strong I can perform feats of derring-do!

[Scott Silva]

Hey Hank, where you been?

What happened???

I thought for sure you had finally met an angry bear on one of your wild wilderness workouts.

Or perhaps had fallen off a ledge on the edge of a rock next to a raging creek or something...

Good to see you posting again...

By the way, what IS a MUR Workout???

AND. "2,250 squats in 1 set" Whaa... :shock:

Where do you get the inspiration & motivation???

WB
__________________

[PowerHank]

Hey Cliff and Whacky. Good to see that you guys are still around.

I've been around. Dropped out of the loop for awhile.

Haven't seen no bears. Few deer, groundhogs, etc. But no bear. It's about that time of year, though.

MUR. Ministries of the Upper Room. Starting a new faith project to include missions, publishing, website, exercise group, music ministry. Looks like the Lord's already provided a building. Plenty of room with plenty of opportunity.

Glad you asked. I see somebody has still some GUTS around here. Seems like every time I drop off the map and come back something changes. GUTS? I guess I'm still in the right forum. My thread got transferred with the rest of the innards around here. I'm not much for change. But I guess I can go with the flow.

Today's workout:

TIVI: a few reps

Pushups: 42 Tiger Stretch
Took a video of my Pushups awhile back. Boy, did it look bad. Corrected the form and decreased the numbers. Up to 42. Hope to hit 50 again with good form.

Squats: 500
495 Tiger Bend, 5 Great Gama Jump Squats.
Also, I think that was 2.025 and not 2250. I'll have to do 3,000 to make up for the slip of the pen.

Back Bridge: 180 count.

One thing I notice after a long bike ride ( like that last one to New Bethlehem from Kittanning and back) is that my legs usually cramp up if I fall asleep laying face up. I suppose a lot of the blood flow is cut off if you lie on your gluteus maximus. Was finally able to allay the cramps by going up into a shoulder bridge and doing some deep abdominal breathing.

There's something to be said about breathing in while stretching the muscles and tendons in the back, legs, and arms during the back bridge and the gymnastic bridge. That's probably why the mimicking the cat in his stretching and flexing routine is such an effective exercise.

By accident I was able to experience almost immediate relief from cramps. Can't emphasize enough how greatly improved the Tiger Stretch pushups and back bridge are with deep breathing synchronization.

Hank

[Greg Newton]

Hi Hank,

Great story. You know, you are a really good writer. You're in the right place. With the onset of John's new book, he changed the name of the daily workout forum. But, any workouts are welcome, not just G.U.T.S. related workouts. And I'll have to say this as well, you certainly have the GUTS. 500 Tiger Bend Squats are nothing to sneeze at, not to mention the 2000+.

Greg Newton

[PowerHank]

Thanks, Greg.

Good to hear from you. Looks like you're still slimming down and adding the muscle.

Whaa...

Where do you get the inspiration & motivation???

WB

I can attribute the high volume numbers to some wacky fellow who got me started on jump squats. Won't mention any wacky names.

Today's workout:

TIVI: a few reps

Pushups: 42 Tiger Stretch
Reps might be less, but the form is definitely better. And the results are impressive.

But the bottom line is keep on working and don't be afraid to take a step backward so you can take a few steps forward.

Squats: 250
200 Tiger Bend, 50 Great Gama jumpers in about 6:30

Jumpers probably do more developing endurance than doing the regular Tiger Bend. Just gotta remember not to go overboard. Like the Great Gama, do 'em at the most in sets of 100. He regularly did ten sets of 100 to reach a thousand.

Did a thousand in one set once. But slowed down to about 500 every 18 - 20 minutes. I'm usually going around 38 - 42 squats a minute.

Back Bridge: 180 counts

Hank

[Scott Silva]

I can attribute the high volume numbers to some wacky fellow who got me started on jump squats. Won't mention any wacky names.

You jumped way ahead of me, Iv'e been slackin!!!'

I'll have to do 3,000 to make up for the slip of the pen.

Just remember, when the Hindi wrestlers did that many Bethaks, they were expected to at least do half that many Dands!

Your squatting prowess makes me want to get a new copy of Combat Conditioning (Mines deteriorated years ago now) and join the Furey Inner Circle or something to get motivated for some serious Royal Court activities???

Matt has a cartoon version now, probably would probably be good if I got that one, since his picture on the first one I got, always scared my wife :rotfl:

http://www.mattfurey.com/conditioning_book.html

Really, though, I'd say this place is a lot better, with a free forum with a friendly atmosphere & all, not always just trying to sell you something.

To be fair to Matt Furey though, his e-mails HAVE been getting a lot better & more informative. Almost capturing a bit of the spirit of when CC 1st came out.

Anyways...

Great job Hank!

[PowerHank]

Was trying to figure out what a GUTS workout was. What does the GUTS acronym standd for. Won't mention some of my guesses. I might get censored. But then I finally found the real definition here on the website.

I thought it was some secret passed out through private emails. I didn't have the guts to ask.

But I guess, basically, it should be a 24 minute workout alternating sets between pushups, situps, and 12 minutes of squats or stepups for legwork. Don't know. Don't have the book. But sounds like a good high intensity workout.

I use the same principle at times when doing squats, I find that after doing about 50 Great Gama Jumpers doing 100 Tiger Bend gives me time to recuperate to do another 50 Great Gama Jumpers. I'll have to try my version of the GUTS workout in 24 minutes. Should be interesting.

Short workout today.

TIVI: few reps

Pushups: 42 Tiger Bend

Squats: 100 done on a 6" ledge. Really makes it harder.

Pullups: 1, 3, 5, 3, 1

Like these pullups. Starting to see a V. Hopefully, can get up to 14.

Hank

[PowerHank]

Today's gutless workout:

TIVI: a few reps.

Farmer Burns Stomach Flatteners: a few reps to get the blood flowing.

Pushups: 42 Tiger Stretch in 1 set.

Squats: 250 in 1 set
100 Tiger Bend, 50 Great Gama Jumpers, 50 Tiger Bend, 50 Great Gama jumpers

Back Bridge: 180 count

Liederman chest press worked in somewhere above.

Pullups:

So far: 1, 3

Plan on hitting 5 and going down the pyramid (3, 1)

Hank

[Greg Newton]

Hank,

The basic G.U.T.S. template is based on John's newest book: 50 Atlas III pushups, followed by 75-100 Atlas Sit-ups, followed by 300 Tiger Bend Squats, followed by 100 Atlas Sit-ups, followed by 50 Atlas III pushups, and then crowned with the DSR Milo for two sets each side. You do this in 24-28 minutes.

There is also a template that utilizes the Tiger Stretch Pushup. The premise is that you place your exercises in a strategic order for maximum benefit in strength, flexibility and cardiovascular endurance in the shortest amount of time. I use the template for military pushups, but do Tee pushups or Atlas I pushups.

I hope this helps explain the routine.

Greg

[Scott Silva]

Hank, you definitely got a leg up on doing the 300 Tiger Bend Squats, you'll blow through that one, the one that most might consider one of the hardest parts.

Perhaps you should go for the G.U.T.S. Power Challenge???

http://www.transformetrics.com/forum/showthread.php?t=3360&highlight=GUTS+Challenge

[PowerHank]

I was wondering where that GUTS power challenge was. Still don't see the specifics from the link. Do I have to buy the book?

Anyway, Just a few short posts on some workouts here.

Said, I would do 3,000 squats. I don't what possessed me. I guess I said it out loud. There's power in the spoken word. Or so my pentecostal friend keeps on telling me. You have to say it out loud.

Name it claim it. Unfortunately, I see too much of an emphasis on claiming material things in our current generation to the point where the current generation of American Christian considers it a level of spirituality to achieve material success.

Well, I digress.

Thanksgiving Day. 3:00 pm. The sun was out earlier in PA. Ah, let's do it. I'm pumped. I'm going to do it. 3,000 Tiger Bend Squats. I get dressed. Go outside. It looks miserable. It's cold. It's misting. I give up before I start.

I go back inside. I do 1 squat. And 2 Tiger Stretch pushups. And 1 shoulder bridge. I'm just not in the mood. At least I didn't consume too much energy in that gutless workout.

It's Black Friday now. The day after. I'm pumped. I'm going to do it. I take off. Take off on my trusty old Schwinn LE. I check the temperature. 42.7 degrees. Looks like it might rain. It doesn't. It snows. Little soft pellets fall from the gray Pennsylvania sky attempting to discourage me on my quest. They melt when they hit the ground. A few of the white pellets catch in my flannel shirt and in my hair. I almost give in. Do it. Just do it.

After a solitary ride and hike up to a solitary pike soon my bare feet hit the ground and I proceed on my normal 1 set of each Trinity Exercise workout. Of course, I do a few TIVI.

Pushups: 42 Tiger Stretch Pushups.
Pushups were never my strong suit. But I can do more than I used to do.

Squats: 3,100

Start time (Military time). I'm using my bicycle speedometer as a timer. It only has military time despite its advertised ability to switch between 12 and 24 hour formats. What do you expect for $2.38 off of Ebay.

Start Time: 13:06 End Time 14:32. Or about 4 minutes less than an hour and a half.

Threw in a set of 100 jumpers at the last. Was doing around about 35 - 37 Tiger Bend per minute. Slowed that down for the last set of 100 jumpers. Was going to do just 30 jumpers to finish. But I said, "Why not." Let's go for a hundred. A hundred sounds more impressive.

So I did.

The only question I have is to why don't pushups work like this? Perhaps the answer lies in the mastery of the plyometric form of the exercise. In other words, mastering jump squats as the more advanced form of the squat leads to ridiculous rep counts in the Tiger Bend.

So, my theory is that if one could come up with a good plyometric exercise for the pushup, similar numbers or results could be achieved.

Really didn't break into a sweat. I checked my forehead at about 1800 squats. It was moist. But sweat was not dripping anywhere. It was about 38 or 39 degrees out. And really did not get that sore the next day.

Back Bridge.
By the time I'm done with the 3100 my feet feel numb. It is cold outside. I sat down. Short breather. I stand up to get ready for the bridge. It feels like I just kind of floated up into the air. I definitely feel lighter. I think the 3100 repititions put my legs into auto pilot. They just kind of straighten up automatically. I kind of floated to a standing position.

I go down for the bridge. My legs feel drained. I try the bridge. I said I can't do this. I fall down.
Do it again. Try it again. You're going to do it. Ok. Okay. But I'm not saying it out loud. I don't care what my Pentecostal friend says.

My legs really feel limber. You wouldn't believe how limber they feel.

I make the bridge. Heels in the air. Nose to the ground.

180 counts. I practice the breathing techniques I've learned from Furey and from my own personal experiences from long distance bike rides. I feel the Chi (Energy) flow along the meridians of my legs.
I'm doing a pretty quick count. Probably less than two minutes. I don't care. I just want to say I did 180 counts.

I make the descent down the hill. I ride back home. There's no place like home. A nice warm home. I notice that I'm going about 2 -3 miles slower on my bike speedometer than I usually go.

I wonder why?

Hank

[cliffa74]

Attaboy, Hank!! :good:
WOW. 3100 squats.
Good job.
We should bronze your legs for posterity or something.


Cliff

[Scott Silva]

G.U.T.S Challenge

Atlas III Push-ups - 50 (In 1 minute)

Atlas Sit-ups - 100 (In 3 minutes)

Tiger Bend Squats - 300 (In 12 minutes)

Atlas Sit-ups - 100 (In 3 minutes)

Atlas III Push-ups - 50 (In 1 minute)

The Milo Exercise - 20/20, 15/15 (For 4 minutes)


The only question I have is to why don't pushups work like this?

Didn't you once say you had an injury or something from your work???

[PowerHank]

Thanks for the replies on the GUTS. It's kind of hard for me to change the way I do things. I just like to do my rep set. Recuperate. Do my rep set. I call it a lazy workout. I like a challenge. But I just like to rest after doing an exercise. I'm kind of low key.

But I'll see what I can do to break things up temporarily.

Yesterday's workout.

TIVI: a few reps

Pushups: 42 Tiger Stretch
Had to use a few pauses along the way to finish the set. This good form takes it out of me. But the aesthetic results are continuing to improve while the reps are down. So will continue with the proper form. Why did I buy that camera with video capabilities. It ruined my rep count.

Situps: 50
I don't know the proper form. Other than to just not keep your feet tucked under something. And then I didn't like keeping my hands behind the neck. So I just crossed them across my chest.

Squats: 300 in 6 minutes.
Well, so much for a challenge on the squats. Took a break for a few minutes.

Pushups: 25 Tiger Stretch

Situps: 50

Milo: 6 sets.

Back Bridge: 180 count.

Hank

[PowerHank]

Yesterday's Workout:

Pushups: 42 Tiger Stretch

Pullups: 1, 3, 5


Today's GUTS workout: Thanks for the info on the General Universal Training System (GUTS) Wacky and Greg. Tried one today.

It takes me awhile to change. I don 't like to change the way I do things. But why not? If JP says it's good, it must be good. I'll let him do the thinking, I'll just do the exercises--with a few mods here and there to fit the PowerHank profile. Tried the GUTS other day. But after 4 or 5 years of taking breaks between sets--I just break till I feel recuperated. Which to me might be 4 or 5 minutes daydreaming. Where was I? Oh yeah, I threw in a few breaks on that attempt.

Shooting for a 24 minute GUTS workout today. Modified it to fit my profile. And this is what came out.

TIVI: a few reps

Pushups: 35 Tiger Stretch

Situps: PowerHank situp. I don't know what an Atlas situp is. Just know that if you hold your ankles down it's not good. So crossed my arms across the chest and did 35 situps in about 3 minutes.

Squats: 300 Tiger Bend in 7 minutes.
Slowed the squats a little bit down today from the last attempt. But I still have to figure out what else to throw in.

Situps: 40 PowerHank Situps. 3 minutes.
For some reason. My midsection feels energized after doing the squats. I do more. Don't ask me why.

Pushups: 25 Tiger Stretch.

Great Gama Jump Squats: 100
About Three Minutes.

Pushups: 20 Tiger Stretch.

MILOs 2 sets of six.

And that's 24 minutes.

Take about a minute break. After not taking any breaks in the above I feel guilty. So I keep my break down to about a minute.


Back Bridge: 180 count. Can't leave it out. The King of the Royal Court exercises.

Worked up a dripping sweat today in this workout. That hasn't happened in quite awhile.

Hank

[PowerHank]

Another day of dripping sweat. 2 days in a row. That hasn't happened in awhile.

Used to have to mop up the floor after doing 500 squats. Now, my forehead gets a little moist.

Maybe these GUTS workouts will be the ticket to losing my gut. I think so. High intensity workouts, according to the medical community, produce what they call the afterburner effect. Your body reaches into the stored fat cells to replenish the energy consumed by the muscles during a high intensity workout. The sports doctors say a high intensity workout burns more calories than a longer slow tempo workout. It's just the nature of the beast.

I was telling my son the other day I used to be able to eat like a horse and not put on any weight. Now at 52 years of age, if I eat like a horse, I turn into a horse--even if I do 500 squats a day.

Today's workout:

TIVI: a few reps.

Pushups: 35 Tiger Stretch


Situps: PowerHank style

60 in 3 minutes. Made some progress today. Didn't feel the soreness today like yesterday and increased the rep count.

Squats: 422
Decided to go for 12 minutes like the GUTS plan.
Whatever was left after 400 decided to throw in as jump squats. So 400 Tiger Bend, 22 Great Gama Jumpers in 12 minutes.


Situps: 60 in 3 minutes

Pushups: 25 Tiger Stretch

MILOS: 2 sets of ten.

And that took me 24 minutes.

Checked the mail. Took a breather and finished out with a Furey Back Bridge: heels in the air, nose on the mat. 180 count.

One of the bad side effects of exercise is that it produces oxidization. Your body fills up with all kinds of bad chemicals produced from strenuous exercise. But then if you don't exercise, the results are worse. So I like using the Furey Back Bridge. Not only is it a great exercise for strength and flexibility. But it's the one exercise that when properly done with the right breathing frees up the gunk thrown into the meridians from a high intensity exercise.

I experienced its benefit the other day after returning from a strenuous bike ride up and down these Pennsylvania hills. I took a nap and was rudely awakened by the leg cramps. I tried to get up. They got worse. I tried to turn over on my side. They cramped up more. I couldn't get up. I couldn't get down. I couldn't turn over. My legs were full of the gunk of oxidization.

So, I tried a shoulder bridge with while doing deep breathing. The relief was almost instantaneous. Couldn't believe it. I could sit up. I could stand. The cramps just disappeared.

All I'm trying to say is that there's more than meets the eye to the Furey Back Bridge.

Hank

[Greg Newton]

Decided to go for 12 minutes like the GUTS plan.
Whatever was left after 400 decided to throw in as jump squats. So 400 Tiger Bend, 22 Great Gama Jumpers in 12 minutes

That boggles my mind Hank. I struggle to get 300 in twelve. Fantastic job.

Greg

[Scott Silva]

Do you have Combat Conditioning Hank?

If you do, Atlas sit-ups are just like No Momentum sit-ups except you have your fingers interlocked behind your head, and when the GUT starts going down, with an eventuality of curling up & being able to touch your nose to your knees every rep...

[PowerHank]

That boggles my mind Hank. I struggle to get 300 in twelve. Fantastic job.

Greg, it also boggles my mind. At age 52 I can do what I couldn't do at age 22. These are amazing exercises.

Starting to like this GUTS routine. It's only been about 4 days into this routine for me and I'm starting to notice what I haven't noticed in years: my gut is starting to slim down. It's amazing. I can do do 2000 squats. And the gut does not look like it's budged. Do 500 squats a day for months on end and the extra belly fat just seems to stick around. Do the GUTS routine for 4 days. I just can't believe it. Maybe I'll order the book.

Thanks Wacky for another tip on the situps. Another WackyBaby tip. However, it looks like I'll have to fore go doing that for awhile until the BUM heals. I haven't done situps in about 10 years or more and I don't have callouses on my rear end anymore. I'm going to start calling this workout the Blood and GUTS routine. Was wondering what that red spot was doing on my towel. Was using it as a cushion to do the sit-ups instead of the hard tile on my floor. I don't have a CC book. Was going to order about 5 years ago. But then I found PYTP on Ebay. It was cheaper and it had some pictures of the correct forms for the Trinity. So I ordered it. I'm always looking for a bargain. I think I got more than I bargained for. Great book. Now if I can find it in my apartment. I guess I'll have to clean up again. It's been about 7 years. I'm due.

Currently, I am using the diamond technique: making a diamond shape with my hands around my tail bone so that that sore spot caused by doing sit ups does not rub any more than necessary.

Out of necessity I had to come up with the Diamond Sit up. You read it first at the PowerHank Transformetric link.

Saturday's workout:

TIVI: a few reps

Pushups: 35 Tiger Stretch

Situps 60 bloody situps. I'm not British. So I'm not cussing. Although I do feel like it at the time.

Squats: 520 12 minutes
Decided to up the ante to 500 this time. Why not. Whatever is left over 500, do jumpers. 500 Tiger Bend - 20 jumpers.

Situps: 60

Pushups: 25 Tiger Stretch

MILO's 2 sets of 10

That's 24 minutes.

Rest about 12 minutes. Do a Furey Back Bridge. 180 count


Monday's Workout: More of the same. However, have been rubbing some salve on that raspberry. It's turning a good dark red now. And, of course, I'm incorporating the diamond method.

Don't want to leave any of this routine out. Will do whatever I have to do to keep the routine up. Hey, if it works. Do what you have to do.

TIVI: few reps

Pushups: 35 Tiger Stretch
Am feeling stronger in the pushups. May want to increase these.

Situps: 57 diamond situps

Squats: 525
500 Tiger Bend, 25 Great Gama Jumpers.
I think I'll go for 600 in 12 minutes. Have done 500 in less than 10 before. You're going so fast that on the way up, though, your feet almost leave the ground. It's kind of hard not to do a jump squat at faster than 50 squats a minute. Liederman had that list of things that every man should be able to do. You know, pullups, swimming, etc. And then Furey said he wanted to add to that list with the following 100 squats in 2 minutes or less.

I said, that's nothing. I read that and said, "I'll blow that away." 125 in two minutes.

I digress. This GUTS routine has put my mind into overdrive. I'm spitting out copy at the rate of 50 words a minute.

Situps: 57 Diamond situps

Pushups: 30 Tiger Stretch
Feeling stronger. Upped the second set to 30

MILO's 2 sets of 10

That's 24 minutes.

Do 1 wall walk. And I about faint. I have very low blood pressure. I bend over so that the blood returns to my head. One of these days I'm going to faint and I hope that I don't get hurt.

Hank

[PowerHank]

Tuesday GUTS:

TIVI: a few reps to warm up.

Pushups: 35 Tiger Stretch

Situps: 60 in 3 minutes.
maybe I'll start working up to 100. Trying to pick up the speed. Developing a breathing technique. Breathing in on the way back. Holding it till almost all the way up seems to help speed. Letting it explode towards the end. Gotta get the speed up.

Squats: 417 - 12 minutes
400 Tiger Bend - 17 Great Gama Jumpers

Situps 60 in 3

Pushups: 30 Tiger Stretch

MILO 2x10
2x 7

24 minutes.

Rested about 8 minutes

Furey back bridge 210 count.

Hank

[Greg Newton]

However, it looks like I'll have to fore go doing that for awhile until the BUM heals. I haven't done situps in about 10 years or more and I don't have callouses on my rear end anymore.

Hank,

I have been practicing the Atlas sit-up for a couple of years with the same problem, especially as I got into higher reps. After I started G.U.T.S. I started using a one inch inflatable camping mat I had. It made a big difference. John is the one who recommended I use some kind of padding or mat.

Greg

[PowerHank]

Thanks, Greg. I think I'll get a mat. Some fellow from another Website was selling exercise mats that just did wonders. He said, "It felt like I was back on the sand. It was an amazing workout. Yak, Yak, Yak."
$100.00

No thanks. But will probably look for an odd piece of memory foam and see how that works. Or just order a few of those mat puzzle pieces that you can lay down on the floor.

I should have been doing these situps 4 years ago.

Today's workout: Another GUTS

TIVI: a few reps with deep breathing to loosen up the joints and get the Chi flowing.

Pushups: 35 Tiger Stretch

Situps: 60
Trying to keep the breathing synchronized but get sidetracked. These wind me more than anything.

Squats: 380 Tiger Bend.
Slowed down a bit on the squats today.

Situps: 60

Pushups: 30 Tiger Stretch

MILOs 2x10 2x7

Took a shower while I was coated with sweat. Strange thing. Hardly sweat a drop yesterday. Today, sweat was all over the floor. And not as many squats.

Finished up with A Furey Back Bridge after having cooled down with a cold shower.

Hank

[PowerHank]

Todays workout:

Short post on the workout.

3 1/2 mile ride on my Trusty Old Schwinn LE.

But I just wanted to post a note of thanks to the Lord and to my friend--the one who accompanied me on the Hogsback Hill ride and who can do 100 Liederman pushups--for the return of my old friend.

Hadn't mentioned anything here. But my Classic Schwinn LE had been stolen about 10 days ago. This is about the fourth time. I always pray for its return and the Lord always sees fit to bring it back. Was praying about it before but didn't feel that this time it would come back. But then I decided to keep on praying and it seemed that the Lord said, "You didn't publicly thank me last time I brought it back."

"Okay, I will publicly thank you." I felt better. Maybe it was coming back. Must be. Why else would he deal with me about my unthankfulness? Sure enough. I hear a thud.

What? What was that? I heard someone walk quietly through the hallway and then I hear the hurried footsteps of someone descending down the stairs. I pull off my gloves and hat and rush out into the hallway. There's my bike. I can't believe it. Nobody's in sight.

I rush outside and look around. I see no one. I go down the stairs and look outside. I see no one. I decide to try the thrift store across the street.

I see my friend looking through some of the used items for sale. He said he found my bike. I say, "Thank God. And thank you."

My bike's back intact. My $27 hand pump with its built in gauge. My $3.00 speedometer. My $5.00 headlight. My $2.00 rear reflector light. My $27 specially cushioned rear seat. And my $17 bicycle lock still intact and still protecting the seat post around which its cable was wound.

This bike belongs me and it belongs to God. Thank God. There is a God in heaven who hears and answers our prayers.

Hank

[Greg Newton]

Hank Buddy,

Thank God for men who give credit where credit is due. Be careful for nothing, but in everything, with prayer and thanksgiving, let your requests be made known to God, and the peace of God, which passeth all understanding, will keep your hearts and minds through Christ Jesus. It is good to know a man of faith.


Greg

[PowerHank]

Yes, Thank God. He answers prayer. I sure missed my racing handle bars. Fixed her up again today. Got the rear shifting cables working again and straightened out the ding in the back wheel. It's an old bike. Don't look like much to most, but I've grown attached to it over the years.

Average about three thousand miles a year on the bike. Over 10 years, I probably have about 30,000 miles on that thing. And it delivers excellent gas mileage.


Today's workout:

Back to the GUTS.

TIVI: about 20 reps. Breathing in the Chi and breathing out the gunk.

Pushups: 35 Tiger Stretch
Pushups seem like they're starting to come easier. May up the count next week.

Situps: 75 Diamond. about 3 1/2 minutes
Still using the diamond on the hands to protect the raspberry on the BUM. Should be healed by next week. Will get the hands behind the neck. Was noticing from Greg's Post on the situps that 75-100 should be a good number to shoot for. So upped the count. Could do 100. But it takes too long. Need to get the speed up. The breathing is becoming automatic after doing this routine for about a week now.

Squats: 480 in 12 minutes
400 Tiger Bend, 80 Great Gama Jumpers

Situps: 75 Diamond

Pushups:
30 Tiger Bend

Packed up the mattress and layed down a towel for a Furey Back Bridge.
180 count.

Hank

[cliffa74]

Hank, really enjoyed your Schwinn story.
I am getting the strong feeling that I limit God's influence on my life in the "little" things. He has done exceeding abundantly wonderful with the "big" things. He deserves to handle everything.

Oh yeah, good workouts too.

Merry Christmas!
Cliff

[PowerHank]

Hey, Cliff.

"The little foxes, that spoil the vines (Ecclesiastes 2:15)."

As evangelist Dr. Bob Jones, Sr. used to say, "To the man of God there is no difference between the secular and the sacred. Every bush is a burning bush. Every task is a sacred task."

I think that's right. Used to read those sayings every day for about 6 years in the hallways of Bob Jones University (BJU). Kind of ingrained in my head.

Used to substitute teach kids in the public school system and would start the hour playing a game of hangman using one of his chapel sayings. Didn't tell them where it came from. By the way, if you've ever tried to substitute teach in the public school system, you don't know what you're in for.

But that would challenge them for the tasks they had for the day. I've still got a long ways to go to get all those little things straightened out.

Saturday's workout:

Pullups: 1, 3

Tweaked my left ankle sometime during the day. Or I got bit by the H1N1 virus. Don't know. Some lady in church said, "Pray for me. The doctor says I have a touch of the H1N1 virus."

I said to myself, "What are you doing in church?"

But by the end of Saturday I could hardly walk across the street much less do a few hundred squats. Felt a slight twinge of a fever and more than the accustomed aches were emanating from by back. Usually, don't feel any there. But I felt I had a touch of the H1N1 virus.

I don't know. I think it's all overblown. But just to give this story a little flavor, I'm claiming that it was the H1N1 virus.

Anyway, after falling off a roof about 7 years ago I still feel a little stiffness in the left ankle, leg, and shoulder area. It was about 3 or 4 years before I could ride my bike with no pain. But I've been doing squats, pushups, bridges, etc. for the last 4 or 5 years. Maybe it was the 3,100 squats on Black Friday? Don't know.

But I took it easy Saturday. Rested Sunday. Felt good enough to ride around a few miles in the evening. So I did. And today, felt a small bit of pain, but nothing major.

And so I worked out.

Today's workout:

TIVI: a few reps

Pushups: 40 Tiger Stretch
Decided to up the count in the GUTS routine to 40 and 35. Didn't know what I was getting into, but put the negative thoughts out of my mind and just went for it. Little bit of a strain at the end. But it was alright. Could have done some more.

Situps: 75 in about 4 minutes.
These wind me more than the other exercises in the GUTS. Primarily, because I have not done them for so long. If it weren't for the Tiger Stretch, I probably couldn't do 75.

Squats: 490 in 12 minutes
400 Tiger Bend, 90 Great Gama Jumpers. Hit 400 at about 20 seconds before 10 minutes. Finished out with 90 jumpers to get the blood flowing and the fat burning ovens going.

Situps: 75 in about 4 minutes
Am gasping for breath again.

Pushups: 35 tiger stretch

MILOS: 2x10, 2x7

Furey Back Bridge: 210 count.

And that's it for the day. My ankle feels fine now. I'm glad. It sure is a blessing to be able to walk. It's just an ankle. But you don't realize how important your ankle is until you can hardly walk across the street.

Hank

[PowerHank]

Tuesday Workout:

Another day of General Universal Training System (GUTS).

Tuesday GUTS:

TIVI: a few reps breathing in the Chi.

Pushups: 40 Tiger Stretch
Feeling stronger on the pushups this week. Upped the reps to 40, 35 from 35, 30. Must be the synergistic effect.

Situps: 75 Diamond Situps - 4 minutes
Did throw in a hands-behind-the-neck Atlas. The bum is starting to heal. But only did one. Could feel the extra pull. Diamonds are easier.

Squats: 475 - 12 minutes
400 Tiger Bend, 75 Great Gama Jumpers

Situps: 75 Diamond Situps -- 4 minutes

Pushups: 35 Tiger Stretch
Sure am glad when the pushups arrive.

After doing the squats I'm not really sweating. A little moist. But after doing 75 situps the sweat begins to bead and starts to drop. By the time the pushups are done and the MILOS begin, the droplets of sweat begin to form some serious puddles. I'm impressed. This is a quality workout routine.

Break for a few minutes.

Furey Back Bridge. 180 count
It's been awhile since I've seen this much sweat. An invigorating workout.

[PowerHank]

Wednesday GUTS:

TIVI:

Pushups: 40 tiger stretch

Situps: 40 Atlas situps
Things are starting to heal up. So went with the Atlas. Kind of careful. Seems if I pull with my hands locked behind the neck, it makes the situp harder. Definitely more of a workout on the stomach locking the hands behind the neck.

Squats: 425 in 12 minutes
400 Tiger Bend, 25 Great Gama Jumpers. Kind of running slow today. Late night last night.

Situps: 40 Atlas
Easier the second time around. Tried to not pull with the arms, just the stomach muscles.

Pushups: 35 Tiger Stretch

MILOS: 2x10 2x7

Skipped the bridge today. Running late.

Hank

[PowerHank]

Monday GUTS:

TIVI: a few reps

Pushups: 40 Tiger Stretch
Have been concentrating on the head movement. One point I read in PYTP a long time ago was to look at the feet coming back and to look up at the end going up: a point I just kind of ignored but now finding to help in the coordination of the proper form of the exercise. Seems when you can coordinate the position your eyes are focusing on with the position where your body is supposed to be at, it dramatically improves the form of the exercise. I would say for me by about 75%.

Just a small detail. But sometimes it's the details that make the exercise.

Situps: Atlas 40. About 3 minutes.
These are still hard for me. Keeping the hands behind the neck really increases the difficulty level.

Squats: 300 Tiger Bend - About 7 1/2 minutes. Cut this part short today. Running late.

Situps: 40 Atlas.

Pushups: 35 Tiger Stretch

Milos: 2x10
2x7

And I skipped the Back Bridge but did a hanging stretch to free up the Chi in the meridians.

Pretty good workout. About 20 minutes. Didn't drop any sweat today. Need to up the squats.

Hank

[PowerHank]

Back after a week layoff.

Monday's GUTS workout:

TIVI: a few reps.

Pushups: 40 Tiger Stretch

Situps: 47 - 3 minutes
Feeling stronger on the situps. Started out at 40 with the Atlas style pushups; Working my way up 100. The speed is slowing increasing.

Squats: 475 - 12 Minutes
474 Tiger Bend, ending with 1 Great Gama Jump Squat

Situps: 47 - 3 minutes.
Seems like the situps are are always easier on the second set. Must be the effect of the squats?

Pushups: 35 Tiger Stretch

MILOS - 2x10, 2x7

Ended up with:

Furey Back Bridge: 180 count.

Hank

[PowerHank]

Tuesday GUTS:

Just noticed I feel a little ravenous today. Hungry as a horse. I think this GUTS routine ramps up the metabolism.

TIVI: few reps along with deep breathing to get the chi flowing.

Pushups: 40 Tiger Stretch
Arms start to tremble around 36.

Situps: 45 Atlas situps.
Went back down to 45. Did better yesterday--probably because of the week layoff.

Squats: 470 Tiger Bend - 12 minutes.
Not really pushing it today.

Situps: 45 Atlas situps
I grunt more on situps than anything else.

Pushups: 35 Tiger Stretch
Stopped at 30 and then realized I was supposed to do 35. Did 5 more.

MILOS:
2x10, 2x7

Furey Back Bridge:
180 count. Took the count a little slower today. Seems like I stiffen up after not doing this for a week. Takes a day or so to get back in shape again.

Hank

[PowerHank]

Thursday Workout:

Skipped workout yesterday.

TIVI: a few reps

Pushups: 40 Tiger Stretch
Felt pretty strong today. Might be time to increase the reps after a week or so.

Situps: 45 Atlas Situps - 3 minutes

Squats: 475 - 12 Minutes, probably less.
472 Tiger Bend, 3 Great Gama Jumpers.
Had to throw in a few jumpers.

Situps: 45 atlas - 3minutes.

Pushups: 35

MILOS: 2x10, 2x7

Left out the back bridge. Did a back stretch hanging from the ledge.

May hit the bridge tonight.

Am liking the results of the GUTS routine. The other day happened to spot a scale while visiting at the Nursing Home. 179 lbs. fully clothed with coat on. I might actually be in the upper 160 range!. It's been about 20 years since I've been in that range.

Go with the GUTS!

Hank

[PowerHank]

TIVI: a few reps.

Pushups: 40 Tiger Stretch

Situps: 45 Atlas Situps - 3 minutes

Squats: 475 - 12 minutes
450 Tiger Bend, 25 Great Gama Jumpers

Situps: 55 Atlas Situps - 3 minutes.
Was waiting for this to happen. Starting to gain some ground on the situps. Takes a few squats to warm up.

Pushups: 35 Tiger Stretch

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.
Skipped bridge yesterday. Legs felt like they might want to cramp up a little at night. So, I'm not skipping the bridge.

Hank

[PowerHank]

Yesterday's GUTS:

TIVI: A few reps

Pushups: 40 Tiger Stretch.
Came fairly easy.. Should be shooting for higher numbers next week.

Situps: 55 Atlas Situps.- 3 minutes
Seems like I've hit a quantum leap increase--well, from 45 to 55--in the situps. Glad to see these are on the increase. Beginning to think I wasn't going to make any progress.

Squats: 470 or so.
Lost count. But averaging about 40 per minute. Finished up with about 20 jumpers.

Situps: 55 Atlas
Yep. The Atlas are harder to do. But they could very well be the missing ingredient in most workouts: the ingredient you need to trim the gut.

Pushups: 35 Tiger Stretch
Could have hit 40. 40, 35 for now.

MILOS 2x10, 2x7

Furey Back Bridge - 180 count.
Seemed to have no problems with the legs later on. So should probably keep this in the workout.

-------------

Today: Abbreviated Royal Court

40 Tiger Stretch

100 Squats: Done toes on a ledge.
That ledge really ups the intensity. Glad to be done with 100.

Wall Walk - 1


Hank

[PowerHank]

Wednesday Workout:

No sleep. Or not enough sleep. Short workout.

Was looking at Benny B's Indian Squats. Thought I would blow through a hundred.

Went too fast. Did 72.

That was it.


Thursday workout.

Still not enough sleep. Short workout.

Pushups: 40 Tiger Stretch

Squats: 30 Indian Squats.
Went slower with better form. Thought I would easily do 100. Did 30.
Pretty good exercise.

Wall Walk: 1

Hank

[PowerHank]

Little more sleep. Went for the GUTS

TIVI: a few reps

Pushups: 40 Tiger Stretch

Situps: 55 Atlas Situps 3 minutes

Squats: 470 - 12 Minutes


Situps: 57 Atlas Situps

Pushups: 35 Tiger Stretch

MILO's 2x10, 2x7

Furey Back Bridge: 180 counts

Hank

[PowerHank]

Been awhile since I've posted. Haven't been doing too many GUTS workouts recently. Been busy. But was doing something. As old Pierini would say, "A little bit is better than nothing."

So, usually have been trying to do about 40 pushups, 100 Squats on a ledge, and maybe 1 wall walk.

But today, back to the GUTS.

TIVI: a few reps.

Pushups 40 Tiger Stretch
I should have upped the reps by now, but have been lax. Need your sleep and you need your reps to increase your strength.

Squats: 150 Tiger Bend.
Forgot Situps were supposed to be second.

Situps: 55 Atlas situps.

Squats: 320
310 Tiger Bend, 10 Great Gama Jumpers to finish.

Situps: 55 Atlas Situps

Pushups: 35 Tiger Stretch

MILOS: 2x10 2x7

Finished up with 180 counts of a Furey Back Bridge.

Hank

[PowerHank]

Haven't posted in awhile. Been busy. But I like to post. It gives me something fun to do.

Well, last Saturday--don't know what come into me--I started doing the squats for 12 minutes. I've been thinking about going for 600 in 12 minutes. And since JP started this GUTS thing with 300 as a level to hit in 12 minutes, I thought, "12 minutes, 300. Shucks, I've already done 500 in less than 10. What about 600 in less than 12?"

It was just a thought. But as with most thoughts it provided the seed for a future endeavor. Be careful what you think.

And about a little over half of the way through, I said, let's go for it. Was doing about 45 squats a minute. So I was going to have to pick up the pace.

To do 600 squats in 12 minutes you have to average 50 squats a minute. I picked up the pace. I wasn't really keeping tabs on how fast, but I knew I was going faster. By the time I hit 11 minutes the count was at 524. So I kicked it into overdrive. Just 76 in 1 minute and you'll hit 600.

Not good enough. At 12 minutes 590. Tried to quit but my legs kept going. Added two extra squats just to stop.

592 in twelve minutes and 3 seconds. That was Saturday. Finished out the GUTS routine: situps, 55; Pushups 35 Tiger Stretch, and the MILOS. Furey Back Bridge.


Monday: GUTS again.

Haven't been doing too many GUTS lately. But wanted to get back into the flow.

TIVI: a few reps of the joint looseners.

PUSHUPS: 40 Tiger Stretch. Felt pretty rested. Amazing what a few good nights of sleep will do for your physical performance. Might be able to stretch it out to 50.

Situps: 55 Atlas in 3 minutes.

Squats:
I move my towel which I fold double lengthwise as a pad for the now calloused section that covers the glutes. I place my two feet on top on this somewhat small ledge: it helps to marginally increase the difficulty of these squats. It makes it more difficult to keep your balance. I know what I need to do.

I start off with a bang. 48 squats the first minute. I'm warming up. 50 squats the second minute. I'm in a rhythm. But it seems the speed continues to increment at marginal levels. I notice that I'm running at around 52 squats a minutes by the third or fourth minute. I'm going up to 54. By the time it gets close to the end of the 11 minutes, I'm so far ahead I decide to throw in a few jump squats.

610 Tiger Bend squats, 10 Great Gama squats. 620 total in 12 minutes.

Now I'm thinking, "What about 700?"

Situps: 55 Atlas Situps

Pushups: 35 Tiger Stretch.
I notice that there's about a 15% reduction in strength level from what I usually feel at this stage of the GUTS routine. The extra velocity of the squats spends some extra calories.

MILOS: 2x10, 2x7 And that was the GUTS for Monday.


Tuesday: Today's Workout.

Didn't get much sleep. Seemed kind of wired. Hit the sack late and arose early. Feel a little bit tired.

Didn't feel like doing the GUTS. But I want to lose this gut, so here goes.

TIVI: a few reps

Pushups: 40 Tiger Stretch

Situps: 55 Atlas 3 minutes.
Gotta pick these up. It's coming.

Squats:
Well, I didn't feel like doing 600. I was tired.
But then I got started. Minute one. 50 Squats. After 2 workouts in a row at 600, my body kind of fell into a rhythm. I was tired, but my legs could care less. It was automatic. They were going fast. Didn't care how I felt. They have got a mind of their own.

About minute three or four 52 squats a minute. The rate per minute kept on climbing. 11:30 600 squats.

I cheated. Only did 11 and a half minutes. This might not count for an official GUTS routine.

Situps: 55 Atlas

Pushups: 35 Tiger Stretch

MILOS: 2x10, 2x7.

Finished out with a Furey Back Bridge: 180 count.

I might start slowing down tomorrow.

Hank

[PowerHank]

Wednesday Workout:

A break from the GUTS.

Pushups: 40 Tiger Stretch in the morning.

Squats: 100 Tiger Bend done a ledge in the afternoon.

Wall Walk: 1

And that's it.

Hank

[PowerHank]

Thursday Workout:

Pushed a lot of snow. A lot of snow. My arms are sore. Never thought I'd see five or six foot snow drifts here in this part of PA. Boy, did I push a lot of snow. Another major storm heading our way this Monday. As a side note, I just read that this great influx of snow was caused by Global Warming. The warm air around the equator evaporates more water causing massive conversion to snow when this super hydro charged air meets a cold front.

But I was just wondering what causes the lower temperatures than we've seen in ages here? How do these "scientists" find a way to attribute the colder weather to Global Warming?

It must be Bush's fault. It's gotta be the W.


Today's workout:

Been thinking about developing a shortened version of the GUTS. Seems kind of intimidating to me to think of 24 minutes of nonstop exercise. So a lot of times I just skip the workout entirely. This is not good.

So, today. The shortened GUTS.

TIVI: a few reps

Pushups: 40 Tiger Stretch

Situps: 55 Atlas situps. About 3 1/2 minutes.
This is one exercise not included in the Trinity exercises. But might ought to be.

Squats: 100 Great Gama Jump Squats.
This should be a gut buster for most. They're about 3 - 4 times harder than a normal Tiger Bend Squat.

Furey Back Bridge: 180 count. For me that's about 2:15 - 2:30.

In my old Royal Court Routines I would do the pushups. 500 squats and a back bridge. But I would take breaks in between and intersperse the chest routines from Pushing Yourself To Power. Did it that way for about 2 - 3 years. But due to my elongated breaks. Sometimes I would take around 45 - 55 minutes on a workout. Which didn't bother me. But I can see that the non stop routine burns the carbs more effectively.

And if you switch the routine to hit all of the muscle groups like in the GUTS, you've got yourself one major calorie burning routine. But still it's 24 minutes.

Today's workout about 10 - 12 minutes. A good solid workout. No breaks. And I'm gasping for air at the end of the jumpers.

Hank

[brigade]

Hank,
What's up man haven't posted in a while here so I thought I would ask how have you been? I still check out the forums like 2-3 times a day and am always reading your posts. Your numbers are still impressive as always. My training via transformetrics has kind of fell off a little bit. I still use the Isometric belt twice a week when I am not doing Crossfit. I am thinking of adding in the GUTS workout every morning and still do Crossfit at nights 5 times a week. Glad to see that you are still plugging away and still progressing.

I don't know too much about the snow I live on the west coast so not to much snow in northern California. I hope that it doesn't get too bad out there.

Take care man I will try and be more active on the forum. Have a great day and keep up the awesome workouts.

Rudy

[Wackybaby]

Your workouts are always an inspiration Hank!

I think the term "Global Warming" is a misnomer & the words "Climate Change" to be a bit better terminology...

Nevertheless, even though it didn't feel like it here in the United States (& also in Asia), the globe itself recorded its eighth warmest December since record keeping began in 1880, with 2009 ocean temperatures as the 2nd warmest on record, next to 1997…

You might've heard about how the polar bears are running out of ice to live & hunt on & how some drown because the ice is melting. In December 2009 the Northern Hemisphere sea ice extent was the 4th lowest since satellite measurements began in 1979 & slightly below December 2008 levels.

Plenty of snow up here in MA.

I discovered though, the perfect push-up snow shovel I got delivered just in time from Amazon!

http://www.amazon.com/Suncast-SF1850-22-Inch-Scoop-Shovel/dp/B000A1CENK/ref=sr_1_13?ie=UTF8&s=home-garden&qid=1266179726&sr=8-13

Moves huge amounts of snow, a friend of mine who was using a snowblower & IT kept getting bogged down in the heavy, wet snow while I just kept clearing away tons & tons of the white stuff.

Works all those push-up muscles + pushing with your legs as well. HUGE back-saver though!

[PowerHank]

Brigade and Whacky.

Wondered what happened to you. In California, huh. That's just not fair. Am thinking about doing a bike ride from PA across the US. My bike riding buddy wants to go. Like to drop in on Pierini, see what he's up to.

I figure if I go 180 miles a day, should take me about 2 weeks to see my mum (PA speak for mom) in South Texas. I've been in PA too long. Didn't intend to stay here over 5 years. A few years at best. And now I've been here for about 19 years. I've been here so long, I can't even remember when I left South Texas. I miss the desert and South Texas.

There's just nothing like walking in the desert and almost getting bit by a big rattlesnake. I could tell you a few stories.

Global warming. That's a deep subject.

My personal opinion, based on the account from the Revelation, is that one day it's going to get awfully hot. And there's nothing Al Gore and company can do about it.

The whole philosophy behind Global Warming assumes that man can somehow effect the outcomes of forces larger than himself and implies that there is no God who cares and watches overs the affairs of man.

The Lord is in the midst of the whirlwind. And he is also in the midst of whatever trend the weather may bring. Man would be wiser to seek the face of their creator rather than seek to try work around the one who can control all things.


Today's workout:

TIVI: a few reps

Pushups: 40 Tiger Stretch Pushups

Atlas Situps: 55 Atlas Situps

Squats: 100 Great Gama Jump Squats

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.


I like this shortened form of the GUTS workout. If I don't feel like doing a 24 minute GUTS, I do this now.
Takes me about 15 minutes. And if I watch my diet, I see that I'm still slimming down.

I would say that the working principle behind the GUTS routine is to keep going non-stop. If you work all the major muscle groups--e.g. pushups, situps, squats--your muscles will deplete themselves of their stored energy and this will create a tremendous afterburner effect.

The afterburner effect is caused by doing high intensity cardio exercise that leaves you gasping for breath. But the GUTS routine, I believe, is particulary effective because it's hitting all the major muscle groups. High intensity cardio done over a shorter time period has been proven to be more effective at weight loss than doing low intensity exercise over longer periods of time.

It seems that the body reaches into the fat cells after a high intensity cardio workout to replenish the energy supply for the muscles throughout the day. So GUTS is the routine that keeps on giving throughout the day. Even after the routine is done....

Hank

[Wackybaby]

South Texas, must be some awesome, night skies out there, I love astronomy & star gazing!

Rattlesnakes-not so much though...
I could see myself now, walking around in the dark with my eyes stuck in my 9x63 binoculars and steppin' on one.

Yep, not good...


The whole philosophy behind Global Warming assumes that man can somehow effect the outcomes of forces larger than himself and implies that there is no God who cares and watches overs the affairs of man.

Actually Hank, Revelation 11:18, 2000 something odd years ago, confirmed that man WAS going to effect this earth (in a negative way) & says there that God is going to fix the problem himself.

[PowerHank]

Back at the ranch.

Well, back at posting. Seems I don't like to post unless I do a GUTS workout--which I did today.

Yesterday's workout.

TIVI: a few reps to loosen up the joints. I usually do deep breathing in the midst of these and visualize the lubricating of the joints.

Pushups: 40 Tiger Stretch.

Situps: 60 Atlas.

Have been doing about 20 situps per minute. But last Friday was one of the first times was able to complete 60 in a few seconds less than 3 minutes. Better than 45 in 3 minutes which is where I started on this GUTS routine.

Squats: 100 jump squats.

Back Bridge: 180 count

About 14 minutes.


--------

Today's GUTS

TIVI: a few reps to loosen up.

Pushups: 40 Tiger Stretch pushups

Situps: 60 Atlas situps
About 3:05

Squats: 461 in 12 minutes
451 Tiger Bend
10 Great Gama Jumpers

Situps: 60 Atlas Situps

Pushups: 35 Tiger Stretch pushups.
Felt pretty strong at the end of the thirty five. Probably could have easily pushed it to 40.

MILOS: 2x10, 2x7

Furey Back Bridge: After a bit of daydreaming and laying around.
180 counts

Actually Hank, Revelation 11:18, 2000 something odd years ago, confirmed that man WAS going to effect this earth (in a negative way) & says there that God is going to fix the problem himself.

Hey, Whacky. I think we agree that man does effect the earth. And he does have the capacity to help the earth or hurt the earth. But the point the scriptures try to make is that the earth is beyond permanent repair since the fall. Paul said that even creation groans in travail from the effects of Adam's sin.

And the apostle John pointed out in Revelation the LORD himself will return on this same earth and rule and reign for 1000 years. After that man will rebel again at the end of this reign. After he puts down the rebellion there will be the great white throne judgment. And then the Lord will destroy this present earth and the heavens with it. He will destroy it with fire. But he will replace it with a new heavens and a new earth free from the corrupting influence of Adam's sin.

But that does not exclude man from being a good steward of what he has received in the present time. I just don't agree with the philosophy that says man's existence depends on man himself. Our whole existence dependence on our creator. We are not the product of evolution. We are the product of our creator.

Hank

[PowerHank]

Mini GUTS

Or a gutted GUTS workout.

TIVI: gutted. I skipped it. Oh, my soul!

Pushups: 41 Tiger Stretch.
As I was into my 3rd circular pushup stroke, I remember Matt Furey saying, "Hey, just do a few hindu pushups. That'll get you warmed up!"
I don't know. I'll probably do the TIVI tomorrow anyway.

Situps: 60 Atlas situps

Squats: 100 Great Gama Jump Squats in 3:02
For those of you not used to doing jump squats--or if you have a hard time doing 300 in 12 minutes--try doing 100 jumpers in 3 1/2 minutes.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.

And that's it. I like it. A mini GUTS. No repetition of sets. Leaves you gasping for air. Finishes with a nice set of MILOS. And finally, a Furey Back Bridge to open up the meridians and get the Chi flowing. But best of all, it's only about 14 minutes.

Hank

[PowerHank]

Back from a week off.

I like to take a week off every 6 weeks and do nothing. It's a nice rest. Let's face it. Who likes to do pushups, squats, and back bridges?

Well, I guess I'm strange. But now my bicycle buddy is getting into squats.

"I do 400 in the morning and 400 at night," he said! "I'm going to go up the pike (PA speak for a big hill) in first gear and then I'm going to work all the way up to high gear."

Exercise is like about anything else in life. It's more caught than taught.

But building up endurance strength takes long periods of time and a lot of persistence and patience. The speed skaters in the Olympics didn't develop their ability to sprint to the finish after a grueling several mile run in 1 year.

Building functional endurance strength takes a long time. Personally, I don't have to work out my legs like I used to and can still crank out 2000 squats in less than an hour about whenever I feel like it. But I had to pay my dues. 500 squats 6 out of 7 days a week for about 2 years in a row will do it for you. And then start to work on jumpers. Now I can crank out 1000 straight jumpers in about 30 - 35 minutes without much strain. But you have to pay your dues.

Well, I'm getting back into posting which week of the 6 on 1 off workout this week is. I guess my 6 on 1 off workout is still somewhere out there on this particular forum. I miss posting on that thread. So, I'll incorporate some of my old habits here.

Week one:

Today's work out:

TIVI: a few reps of the joint looseners.

Pushups: 41 Tiger Stretch
Feeling pretty good after a week off. Maybe I'll go up to 42.

Atlas Sit ups: 61
Trying to break into the 25 a minute barrier. Still a ways to go. Gotta pay my dues. Probably should do more than 1 set. Want to hit 75 - 100 sit ups in 3 minutes.

Squats: 500
475 Tiger Bend ending with 25 or 35 Great Gama Jumpers.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.

Hank

[PowerHank]

Week One: Wednesday

Took a short day yesterday: a short day for exercise.

Tuesday:

Pushups: 41 Tiger Stretch

Squats: 100 Tiger Bend on a ledge.
Like doing these on a ledge. Use a concrete ledge about 6" high. Going up on the toes during the squat is hard. Doing it with your heels hanging over the ledge is harder. Makes you feel good to know when you're done.

Wall Walk: 1/2
One half cause my feet slipped out from underneath me. Wearing my shoes and socks on a dusty floor don't help.


Wednesday:

TIVI: a few reps

Pushups: 41 Tiger Stretch

Situps: 61 Atlas Situps
Hit about 24 in the first minute. Finished up with a total near 61 in 3 minutes. Getting faster. Not as fast as a Newton, but faster.

Squats: 100 Great Gama Jump Squats

MILOS: 2x10 - 2x7

Furey Back Bridge: 180 count.

Hank

[PowerHank]

Short workout today.

Didn't do much yesterday.

I think I did a Farmer Burns stomach flattener. But I was half asleep.

Today's workout:

TIVI: a few reps

Pushups: 41 Tiger Stretch Pushups.

Situps: 61 Atlas Situps
Probably about 3:20 or so. I'm feeling tired today.

Squats: 100 Great Gama Jump Squats

MILOS: 2x10, 2x7

Furey Back Bridge: A quick 180 count.

Hank

[PowerHank]

Going to modify the GUTS a little more.

Going to catch my breath in between sets.

But before today's workout--which was short--I'll post yesterday's.

Week 2: Thursday:

TIVI: a few reps

Pushups: 41 Tiger Stretch
Had to strain to finish today. Noticed I haven't been sleeping too well since daylight savings hit. Must effect my strength level. Always notice it first in the arms or upper body. Either that or my form is getting better.

Situps: 61 Atlas Situps in 3:and some change.
Trying to get the speed up on these. Concentrating on bouncing right back up after touching ground zero. Amazing what you can do when you set a goal. Your mind will find some way to hit it. Shooting for at least 75 in 3 minutes.

Squats: 300
250 Tiger Bend, Ending with 50 Great Gama Jumpers.
Decided to cut down the number to give me more time to finish out the the rest.

Situps: 61 Atlas Situps

Pushups: 35 Tiger Stretch.
Again, an effort. But finished them out.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count



Today's workout:

Read some guy's ad (He's a doctor of some kind) who has come out with this amazing method of losing weight with hardly any effort. Sounds good to me. Basically it was just using the Tabata Protocol and using high intensity exercise sets. Do short and intense bursts of an exercise then rest until you feel ready to continue.

So, feeling lazy today, I decided I'd try it.

At this rate, I may never lose all the weight I need to lose. Oh well. Won't hurt to try. Unless I die of cancer or have an heart attack 'cause I've got too much flab.

Friday's workout:

TIVI: a few reps

Pushups: 41 Tiger Stretch
Still struggling. Seem to have lost some mojo.

Situps: 61 Atlas Situps.
Did a little better today. Probably broke the 3 minute barrier on 61.

Squats: 100 Great Gama Jumpers done at about 37 per minute.

MILOS 2x10, 2x7

And I took a breather between each set to recuperate.

Left out the Back Bridge. Shooting to do that tonight.

Hank

[PowerHank]

Week 2: Tuesday


Today's workout:

Shortened version.

TIVI: a few reps to loosen up the joints.

Pushups: 41 Tiger Stretch.
Feeling the strength start to come back. Was able to finish without as much strain.

Atlas Situps: 61 or 71

I think it was 61. But I finished early? Don't know. All I know is I'm concentrating on bouncing up quick to cut the time down. Will see how it goes tomorrow to see if I can actually hit 65 in 3 minutes. Seems like I've been pretty consistent in hitting 24 or 25 in the first minute. And then the fatigue starts to set in.

Squats: 100 Great Gama Jump Squats.

MILOS: 2x10 2x7

Furey Back Bridge: 180 count

I guess this workout is a combination of the GUTS, and Furey's Royal Court.

Hank

[PowerHank]

Week 2: Thursday


TIVI: a few reps

Pushups: 41 Tiger Stretch
Starting to feel a little stronger, may go to 42.

Situps: 64 in 3 minutes
A new situp record for 3 minutes for me. Can't wait till I hit 75. And then 100. And then .......

Squats: 100 Great Gama Jump Squats:

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.

Reverse Pushup: 1

Pullups: So far 2, 4,
Been working on these for awhile. Not my strong suit to say the least. But am hoping to at least hit 10 in 1 set.

Hank

[PowerHank]

Week 3:


Monday:

TIVI: A few reps to loosen and lubricate the joints.

Pushups: 41 Tiger Stretch.
I'm working outside again. Weather has finally warmed up. But the floor is not as level as it used to be. Makes it hard to finish out the set. But I finish it out. The body is not used to working out on an uneven surface and this makes it more difficult.

Situps: 65 Atlas Situps
This working outside on these rocks is a pain. I won't say where. But you could imagine. I thought I was going somewhat downhill. But I must have been going uphill. Hard to finish this set of 65.

Squats: 500
100 Tiger Bend Squats (TBS), 50 Great Gama Jump Squats(GGJS), 100 TBS, 50 GGJS, 100 TBS, 50 GGJS, 50 TBS. Probably about 15 minutes. I'm taking it easy since I'm doing jumpers interspersed here. This is the classic Karl Gotch Squat Routine I'm using.

Situps: 65 Atlas Situps
Found a somewhat more level spot. And besides, doing these Situps after doing the squats makes it easier the second time around for some reason.

Pushups: 30 Tiger Stretch.
I really don't feel like going for 35. My normal goal. Quit at 30.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.



Tuesday:

TIVI: a few reps to loosen up.

Pushups: 41 Tiger Stretch
Working outside again. The sun looks like it's here to stay awhile in PA. But it's still hard to do pushups here. At a different location. Some nice grass. But still it's not level.

Situps: 65 Atlas Situps.
Struggle to finish out 65 situps.

Squats: 500
Modified Karl Gotch Routine (see above). But instead of doing 50 jumpers after 100 Tiger Bend Squats, I thow in 100 Great Gama Jump Squats after doing 150 TBS: 150 TBS, 100 GGJS, 150 TBS, 100 GGJS.

Situps: 65 Atlas Situps
Situps are easier the second time around.

Pushups. 30 Tiger Stretch.
Not the pushups.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.

Hank

[PowerHank]

Week 3: Wednesday


Taking a shortened GUTS workout today.

TIVI: A few reps to loosen and lubricate the joints.

Pushups: 41 Tiger Stretch

Situps: 65 Atlas Situps

Squats: 300
100 Tiger Bend, 50 Great Gama Jumpers, etc. 'till 300.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.

I guess I should call this a modified Royal Court Workout.

Hank

[PowerHank]

Week 3: Thursday

TIVI: a few reps to loosen and lubricate the joints.

Pushups: 41 Tiger Stretch pushups

Situps: 69 Atlas Situps in 3 minutes. Just one short of 70. But a new record for me.
Wow. Can still remember straining at doing 40 in 3 minutes.

Squats: 500 Tiger Bend Squats in about 12:30
Took it easy on the squats today. No jumpers.

Situps: 76 Atlas Situps in 3 minutes.
Must be feeling good today. I'm workout outside again and the fresh oxygen must be helping. Either that or that clove of garlic I ate yesterday is finally starting to kick in.

Pushups: 35 Tiger Stretch Pushups
Feeling good today. Went for the normal 35. Don't know why. But the last few days have been feeling somewhat weak on the pushups. Getting the strength back today.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.

Good workout today. Feeling refreshed.

Hank

[PowerHank]

Week 3: Friday

Just a short workout so I could say I did something.
TIVI: a few reps to loosen and lubricate the joints.

Pushups: 38 Tiger Stretch
Worked out inside today. Hands were closer together. Little bit tougher.

Situps: 62 in 3 minutes
Everything's slower or less today.

Squats: 304 Tiger Bend in 6 minutes

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count

Reverse Pushup: 1

Hank

It was cold today. After a few warm days. So worked out inside.

[PowerHank]

Week 4: Monday

Didn't work out Saturday. A few hill climbs on the bike and spent some time looking for the long lost cave of Cowashannock Creek. The only thing I found was a tick. Picked it off and it left a divot.

Monday:

TIVI: a few reps to loosen and limber up the joints.

Pushups: 41 Tiger Stretch

Situps: 68 Atlas Situps.
Glad to hit over 65 in the 3 minute range on the first set. Continue to make improvement and meeting the goal to consistently hit 75 in 3 minutes.

Squats: 100
Was going to do 300 alternating between sets of Tiger Bend and Great Gama Jumpers. But then I started doing jumpers for no apparent reason. Didn't realize it until I had already done about 20 or so. So, I just did 100 Great Gama Jumpers and called it quits for the jumpers.

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count.
Heels in the air and nose on the towel. Been doing this for years now. But thought I would add that it took me about 3 to 4 months before I could even go 30 seconds without the hands and the nose touching the floor.

Have been pondering hitting 10,000 squats in one set in less than 5 hours. Max I've done is 3,100 in less than 90 minutes.But felt I could go for another 1,000. Was pondering the Great Gama doing his regular sets of 3,000 a day. But noted that he would drink Green Tea that was brought to him by observers during the sets. He would continue to squat while drinking his Green Tea.

I was thinking that the antioxidants present in the brew helped him to overcome the oxidation caused by the long periods of doing squats and was wondering what the effect of bringing a pitcher of Green Tea to drink would be during the attempt of say a 4 or 5 thousand set attempt?

I don't know. Guess I'll have to try and find out. Somebody once posted on this site that Karl Gotch had gone for 10000 squats and quit after doing 9 thousand and some.

Hank

[PowerHank]

Week 4: Thursday

TIVI: a few reps to loosen and lubricate the joints

Pushups: 41 Tiger Stretch

Situps: 62 Atlas Situps in 3 minutes.
Guess I'll have to do 2 sets of these to consistently get the numbers up.

Squats: 300 Tiger Bend in about 7:30

MILOS: 2x10, 2x7

Furey Back Bridge: 180 count

Just notice that I had better results last week while doing the full GUTS routine as far as trimming the fat.
Just have to do the whole thing to get the whole effect. You just gotta do it.
Well, at least I do.

Hank

[PowerHank]

Week 4: Friday
TIVI: a few reps to loosen and lubricate the joints

Pushups: 41 Tiger Stretch

Situps: 62 Charles Atlas Situps

Squats: 100 Great Gama Jumpers

Furey Back Bridge: 180 count

Had to go. Quick workout. But am appreciating the GUTS workout. I'm starting to feel lighter and stronger.

Hank

[PowerHank]

Week 6: Friday

Quick workout today:

TIVI: a few reps.

Tiger Stretch Pushups: 43 in 1 set.

Squats: 300 about 8:30
200 Tiger Bend then switched to 100 Great Gama Jump Squats immediately after the Tiger Bend.

Situps: 82 Atlas in 3:00
Finally, am regularly doing over 75 in 3 minutes. Next big goal is to hit 90 in 3 minutes. And then 100

Furey Back Bridge: 180 count

Milos: 2 x 7

Hank

[PowerHank]

Moderate workout today:

Was going to do 1,000 squats today. Weighed myself on a scale and came out to 195 lbs. Kind of discouraging for a 5'8" 1/2" man. So I figured 1,000 squats in the hot sun should melt off at least 5 lbs.

A couple of hours later I remembered: I had my back pack on.

Ah, forget the 1,000 squats.

Just did a Karl Gotch Squat routine.

TIVI: a few reps.

Pushups: 43 Tiger Stretch pushups.

Situps: 86 Atlas situps in 3 minutes.
I can feel that I'm going to hit 100 Atlas situps in 3 minutes. I can feel it. All I have to do is 1 situp on an average of a little less than 2 seconds per situp. Pulled out the cell phone. Might as well use the stopwatch feature. Not bad for a $10 cell phone. Amazing technology these days. I can call Mom from the middle of nowhere and keep track of how many situps I can do in 3 minutes at the same time.

Squats: 500 - Karl Gotch routine in 14:17
100 Tiger Bend, 50 Great Gama Jumpers, 100 Tiger Bend, 50 Great Gama jumpers, etc. till 500. I doubt I'll be sore the next day. The last time I was sore was on Black Friday last year: 3,100 squats. Last 100 were jumpers. Might have been a little sore for a couple days.

MILOS: 2x10

Furey Back Bridge: 180 count.

Hank

[PowerHank]

Week 1: Monday

Modified GUTS Done on the banks of the Cowashannock creek at the same location where I did 1000 straight Great Gama Jumpers a few years back.
Cloudy day. Spitting a few drops here and there. I would say I sweat a few more drops after the squats than got hit by drops of rain from the sky.



TIVI: A few reps to loosen up the spine and release the energy.

Pushups: 43 Tiger Stretch
Have been doing 41 so long decide to do start doing 43. After a week off struggling a little to finish off 43. Made it though.

Atlas Situps: 81 in 3:00
Been consistently hitting 81 or more for awhile. Usually do 31 in the first minute. Lost track on the second minute. And I end up with 81 at 3:00. Going to try to really push it to see if I can't hit 62 or 63 in the first 2 minutes. Then I'll only have to do 27 to finish off with a set of 90. Shooting for 100 in 3 minutes. But got to hit 90 first.

Been starting to use my new watch with a special stopwatch function. Cost $1.02 off Ebay plus $11 shipping from Singapore. Pretty cool watch. Amazing what you can get for almost nothing these days.

Squats: 499 Tiger Bend. 1 Great Gama Jumper for 500 in 11:53
I like this watch: should have got one earlier.

MILOS: 2x10

Furey Back Bridge: 3:00
I don't like this watch. Can't cheat on the 180 count and speed up when the pain increases. Little bit slower getting up after the 180 count.

Pullups: 1, 3, 5, 2

Was doing a 2, 4, 6, 4, ,2 ladder at one point. But have moved away from my favorite pull up bar. The office moved. Now doing them from a tree limb. The branch bends a little bit. So I imagine some of the energy is being absorbed into the branch rather than into the pull up. Struggled to hit 5 on the top. Barely finished 2 on the way down. And I said, "That's it. No more."

[PowerHank]

Wild Wilderness Workout:
Kind of lost where I'm at in the workouts. Gotten absorbed in some other projects, but getting back on track.

TIVI: I skipped it today. I'm so used to writing these down, and I skipped it.

Power Hank Yawn:
That's what I did. Now I remember. Three reach for the sky extend and stretch your muscles yawn movements. I think Furey said that this movement was supposed to help generate human growth hormone. I don't know. I'm still the same height after 5 years. Breathe in while stretching up. Breathe out and relax on the way down. Breathe in through the nose. Breathe out through the mouth.

Pushups:
43 Tiger Stretch. Been concentrating on doing these in sets of 10 in my mind. I slow down a little on the last three. Not because I want to. But because I have to.

Squats:: 500 Tiger Bend in about 11:55
I think I saw a couple of drops of sweat hit the ground. It's hot. Well, 85 degrees is somewhat hot. But I used to have to mop up the floor after doing 500 when first started to hit 500. Now it's just a couple drops and a little moist. Unless it's 94 or higher or high humidity

Situps: 80 Atlas in 3 minutes.
Been kind of lax on the workouts and haven't made much progress on the situps. Would have liked to have been AT 90 in three minutes. But I need to keep up with the routine more and press on. 100 in 3 minutes is a good goal.

MILOS 2 x 10

Furey Back Bridge: 180 count.

And I jump in Buttermilk Falls. Water is nice and cool today.. It cooled down to the eighties; so, the water is not so warm. Feels good.

Hank

[PowerHank]

Week 2: Thursday

Weather's starting to change here in PA. Getting a little cool. It's down to 72. But I had a yearning to get out and get some haze and some fresh air: sun's not out.

Pushups: 43 Tiger Stretch pushups. Haven't been that faithful recently in the workouts. So haven't made much progress in the pushups. Still holding at 43.

Squats: 500 Tiger Bend in 10:55
Did 500 earlier this week and was a little sore. Went for 500 again. Doing okay.

MILOS: 2x10
Concentrate on breathing in on the way down and breathing out on the way up. Trying to synchronize the movement of the fists with the bottom of the diaphragm.

Furey Back Bridge: 180 count
Usually tense up in the neck on these. Made a conscience effort to relax whenever I felt like I wanted to tense up. Helped the exercise to go faster. I don't particularly enjoy the Furey Back Bridge. It's a strenuous exercise. But concentrating on relaxing should and has changed my attitude towards the exercise.

Hank

[PowerHank]

Week 3: Friday

Today was a red letter day. Received my GUTS in the mail. Thanks, John. Great book! Chock full of good information.Gave it to my oldest boy. Great respect for JP in this family. He's truly been a blessing. Like a breathe of fresh air in the wilderness.Really made my day to get the book. A smile appeared on my face and warmed my heart the rest of the day.

TIVI: few reps along with some telomeres stretch.

Pushups: 43 Tiger Stretch Pushups

Squats: 500 Tiger Bend in 15:00
Took it easy today. Did 500 in 11:00 the other day.

Situps: 79 Atlas Situps in 3:00
Just read in the GUTS that I could still hit the recommended level of 100. Someone told me it was 3 minutes for 75 - 100. So have been shooting for 100 in three minutes. Think I'll still keep the goal. But the book says 3 to 4 minutes. 100 is now a piece of cake. Now, if I could just touch my elbows to the ground.

Furey Back Bridge: 180 count.
Figured I would do the bridge as long as I was on the ground. I'm on top of one of the highest hills in the county working out in one of my favorite spots.

MILOS: 2 sets of 10

Didn't have much time to go through the GUTS. Just a cursory glance. But I saw a lot of good information on diet as well as a lot of useful hints and tips. One thing struck me. It's a real book, written by a real man, filled with real illustrations, of the real guys who post here on the forum. Worth every penny.

Hank

[PowerHank]

Week 4: Tuesday

Did a little different routine today. Usually do a shortened form of the GUTS routine. Just one set of the situps, pushups, squats. But thought I would substitute Great Gama Jump Squats for the Tiger Bend Squats.

Started off with a vigorous bike ride. Usually average 15 mph or so for 3.5 miles. Today hit 17mph over the same distance. Don't have my old classic Schwinn Le Toure, gave it to my friend. Somebody stole his. So I gave him mine. He didn't like his Schwinn, so I traded him. Schwinn for Schwinn. I'm going to sell it. Fix the other Schwinn frame I have. Getting tired of riding this one.


Anyway, little bit tired after the exertion.


TIVI: a few reps to loosen up the joints and release the chi.


Pushups: 43 Tiger Stretch.

Had to use a few Whacky Baby tips today. Must have been the bike ride. Sapped my energy.

Squats 400 Great Gama Jump Squats in 12 minutes.
Just for fun. Wanted to see how many jump squats I could hit in 12 minutes. If you want to try a squat that will really wear you out, try these. Just like a regular Tiger bend but jump back and forth about 6 inches. Just jumped enough to clear the ground. These are about 3 times harder than the normal Tiger Bend. But don't take my word for it. Try 'em yourself.

Situps: 70 Atlas Situps in 3 minutes. Usually hit about 80, 79 or 82. Not today. Struggling.

MILOS: 2x10

Furey Back Bridge: 180 count.

Hank

[PowerHank]

Week 4: Wednesday:

Just a short workout to get one in. A Royal Court

TIVI: a few reps

Pushups: 43 Tiger Stretch Pushups. A little bit better than yesterday. But not as strong as I would like.

Squats: 300 Tiger Bend in 7:50
Keeping to the recommended 300 GUTS

Furey Back Bridge: 180 count

And that's it.

Hank

[PowerHank]

Week 5: Wednesday

Haven't been pushing myself too hard lately. Kind of slacking off. Yesterday did about 6 or 7 Tiger Stretch push-ups, about 10 squats, and a few stretches. Have to get back in the flow.

I don't get too bent out of shape if I miss a few days here and there. But today decided to do a normal workout.

TIVI: a few reps while doing Farmer Burns Stomach flatteners. You just twist your trunk back and forth like an automatic washing machine and let your arms flail while your upper torso rotates back and forth. The head rotates in the opposite direction of the upper body. Good joint loosening routine. Hits every joint and relieves stress along the spine.

Push-ups: 42 1/2 Tiger Stretch Pushups.

Like I siad, haven't been keeping up lately. Need to get back in the flow. And the first exercise that it really shows up in for me is in the push-ups That's my weakest exercise. Try to shoot for 43, but today hit 42 1/2. Just tired.

Squats. 504 - 500 Tiger Bend and 4 Great Gama Jump Squats to finish out in 12:00

Situps: 62 Atlas situps. I'm really losing my mojo today. Was hitting 82 in 3 minutes. Worked out inside today.

MILOS: 2 sets of 10. Switching upper position of hands after first set.

Going to have to read through the GUTS book. Gave it to my oldest boy. Noticed that he he has been reading through it. The second youngest reads through it also. But I can tell they're both reaping the benefits: healthier bodies and a good energy level.

Furey Back Bridge: 180 count.

Hank

[PowerHank]

Back after a layoff. Haven't worked out in awhile.

I like to take it easy once in awhile. And it's good for mixing things up. Confuses the body. One of the benefits of taking a rest is that your muscles continue to grow: they don't have to account for the damage done by exercising consistently. But the effects wear off and you have to return to the grind.

Tuesday: Easy workout

Pushups: 2 sets of 10 Tiger Stretch pushups.
Had an accident the other day. Never pull your front brakes on your bike going down a snowy hill. A car was coming up from behind. The front tire slid out of control. And I went down down hard on my left shoulder. The same shoulder I fell on about 10 years ago from a 3rd story roof. Pulled myself and my bike out of the way and watched as the car ran over my bicycle headlight. That's about the 10th light I've gone through.

Squats: 100 Tiger Bend squats at an easy pace.
Could have easily done about 500. But decided to take it easy.It's been awhile. Concentrated on the form.

Wall Walk: 1

Wednesday. Little bit harder.

Pushups: 15 Tiger Stretch pushups

Squats: 150 Tiger Bend Squats
Can feel the effects from yesterday's 100. Usually can hit 500 without feeling it. But it's been awhile. May hit 300 tomorrow, Go for 400 Friday, and 500 and a dip in the cold freezing streams of Pennsylvania on Saturday. It's been awhile since a Wild Wilderness Workout. Miss the fresh air.

I laugh at the guys who wear wading boots in the springtime when they go fishing.

Furey Back Bridge: 180 count.

And that's it. Getting back in the flow. Am feeling charged already. Left shoulder's a little sore. But it's returning to form.

Hank

[PowerHank]

Friday workout.

Gradually increasing the reps until the body adjusts after about a 2 month layoff.

Legs are starting to feel better. Not so much of that jello feeling walking up and down the stairs.
Pain seems to be going away in the left shoulder doing the Tiger Stretch pushups.

Pushups: 20 reps of the Tiger Stretch

Squats: 300 Tiger Bend Squats in about 9 minutes.

Atlas Situps: 54 in 2 minutes.
Was going to go for 3 minutes. But didn't feel like it.

MILOS: 2 sets of 10
Usually concentrate on breathing and stretching the gut by leaning backwards while doing these:
incorporate a Farmer Burns stomach flattener in the motion.

Furey Back Bridge: 180 count.
Had a little bit of difficulty today. Guess I need a good mat. Neck's a little stiff after the layoff. Had
more trouble today setting down than the previous 2 days,.

Hank

[PowerHank]

More of a full workout today. Been kind of lax for awhile and the results show up in the reps.

I feel the loss of strength mostly in the upper body. Not so much in the legs. I suppose, if you lay off for awhile, that your strength levels automatically drop a certain percentage level.

Was up to about 90 sit ups in 3, 42 Tiger Stretch push ups in 1 set. Can't really tell the difference in the DSRs. Only to say that perhaps the tension is not what it used to be. But that's a hard quantity to measure.

Well, today's workout:

TIVI: a few reps to loosen up the joints and get the blood flowing.

Push ups: 25 Tiger Stretch push ups.

Sit-ups: 60 Atlas Sit-ups in 3 minutes.
Wow. You really have to keep these going to keep the strength levels up. Have to get back on the wagon.

Squats: 490 Tiger Bend, 10 Great Gama Jumpers.

MILOS: 1 set of 15.

Back Furey Bridge: 180 count.
Have been working out sporadically over the last few weeks. Have not been my usual consistent self. But the bridge takes awhile to settle in. Longer than it did before. Takes awhile for the bridge to bend the neck back to brink that old nose down to the mat. But it's starting to come around again.Getting back into shape again.

Hank.

[PowerHank]

Haven't been working out too regular lately. But will start to post again and will get back into the swing of things.

Tuesday Workout:

TIVI: a few reps to loosen up

Tiger Stretch Pushups: 25

Tiger Bend Squats: 433, finished up with 67 Great Gama Jump Squats.
About 13 minutes. Really haven't worked these in awhile, so was somewhat sore the next day. But am okay now.

Tiger Stretch Pushups: 20

Atlas Situps: 45
Didn't time myself. Just getting back into the flow again. Little bit out of shape. So, can't go as fast or do as much as before.

MILOS: 1 set of ten.

Furey Back Bridge: 180 count.


Wednesday. Just walked around sore most of the day.

Thursday:
Went for a 2 hour bike ride up and down the hills of PA. Some beautiful country.

And that's it for today.

Hank

[PowerHank]

Friday Workout:

TIVI: about a half minute of the joint loosening exercises.

Pushups
25 Tiger stretch. Used to do more. But am kind of bummed out about doing pushups. I like squats.

Squats
450 Tiger Bend Squats
50 Great Gama Jump Squats. About 14:20

Atlas Situps
50 Atlas. Also, tried out my new superman wheel. Rolled out most of the way from a standing position before flattening out on my stomach. Now I know why they are called Supermans. Tried a few more. Tried it from the knees. Didn't do much. But it was enough to leave the abs sore. Still sore after a couple days.

MILOS 2x10

Furey Back Bridge
180 count.

[PowerHank]

Starting to work out in the wild again since it's finally starting to warm up.
Started to rain at the start of the workout. Got a little wet and steam was coming off by the time finished the squats.

Saturday Workout:

TIVI A few joint looseners to limber up the joints.

Pushups:
25 TigerStretch

Squats:
500 Tiger Bend. Picked up the pace a little today. Wanted to hit 500 in less than 12 minutes. At ten minutes was at a little over 400. Picked up the pace. At 11 minutes was at 448. Blew threw the remaining and ended up at around 11:55.

Situps: .
45 Atlas Sit ups. Wish there were some Tiger Situps. I like to have a consistent workout.

MILOS:
2 sets of 10

Furey Back Bridge:
180 count.

About a total of 9.6 miles on the Schwinn. Got a new (old Schwinn). Gave my other one to my friend whose was stolen. But he gave me a similar Schwinn the other day, little bit newer and nicer wheels. Nice bike.

Back from a Sunday break:
Monday Workout: Couple of body stretches to loosen up the back and energy lines along the back.

Pushups:
25 Tiger Stretch

Squats:
500 Tiger Bend. Took it easy today. Not sore anymore. But still took it easy. About 13:30 today. Didn't feel like pushing it.

Situps:
58 Atlas Situps. Getting over the resistance to doing these. Don't really want to do 3 minutes of these. But today went for 2 minutes. 58 in two minutes. Probably could have done another 20 or so in the last minute, if I tried. Elite level....

MILOS:
2 sets of 10

Furey Back Bridge:
180 count. Bridge is starting to come back.

Another Wild Wilderness Workout (WWW). 9.6 miles on the Schwinn.

[PowerHank]

Tuesday Workout: Couple of body stretches and a few rigorous TIVI

Pushups:
25 Tiger Stretch

Squats:
500 Tiger Bend. Little bit slower today at about 14:15

MILOS:
2 sets of 10

Furey Back Bridge:
180 count. Bridge is starting to come back.

Wednesday Workout:
Didn't do much Used the superman wheel and did 10 rollouts while on the knees. Muscles don't seem to be sore any more.

Thursday workout:
Another Wild Wilderness Workout
A few stretches and a good dose of TIVI to limber up.

Pushups:
25 Tiger Stretch. Felt good today. May start increasing the count again.

Squats
460 Tiger bend
40 Great Gama Jump Squats. Was going to do 50 but got caught up in the counting. And then I said was going to do 510 squats just so I could do 50 jumpers. But ... I just tucked it in. About 14:30. Squats felt good today. Legs felt elastic. Like rubber bands.

Atlas Situps
56 in 2 minutes. Slowed down a couple.

Furey Back Bridge
180 count. Neck is finally starting to limber up again.

And that's it.
Tried to do a standing superman roll out. I said I was going to use the power of the mind. I can do this. I can do this. Slowly rolled out to about full extension. Just thinking energy to the arms, energy to the gut, energy to the legs, energy to the ....... Splat. Not today. I guess this is going to take awhile to just be able to do one.

Hank

[PowerHank]

Friday Workout:

Another Wild Wilderness Workout (WWW).

Finally, getting some warm weather up here in PA. While it's cool up here in PA, it's burning up in Texas. Pray for Texas. It's hot, dry, and it's a tinder box. Strange weather this year. The Mississippi floods, Texas burns, and tornadoes roll across the states. Too much heat, too much water, and too much wind.

But it was warmer today. But the waters are still somewhat cold. Good to get back in the water. May work on the swimming this year.

But today's workout:

TIVI: a few to limber up the joints and get the muscles primed.

Pushups:
25 Tiger Stretch. Shoulders feeling better. Did fall off the bike awhile back and bunged up the shoulder again. But seemed to have recuperated nicely.

Squats:
500 Tiger Stretch
Decided to push myself today to break 11 minutes. Have broken 10 before. But have been off for awhile. Don't feel like pressing it too much. Besides, it kind of wears out the joints going that fast. So settled in at a pace of about 47 squats a minute. Finished up 500 in 10:30.

Atlas Situps:
59 in 2 minutes.

Worked in about half of the chest routines from Pushing Yourself to Power (PYTP) in between. Used to work the whole routine in between the sets. Not today.

Furey Back Bridge:
180 count.

About 9.6 miles on the Schwinn.
And 5 rollouts on the Superman Wheel from the knees. I'm going to have to figure out a way to work up to one standing roll out. I'm setting a goal in writing to do at least 1 Superman standing roll out.

Hank

[dynogoalie30]

Sounds like a great workout. powerhank, I have a question, so basically your workout is tiger bend squats, tiger bend push-ups and atlas sit-ups and bike riding? i am thinking of doing a workout like that, just focusing on 4 exercises and also doing the ab wheel. I like your workout, how long have you been doing it? thank you for any replys, and let us know your progress in your workouts, thank you again.

[Scott Silva]

Hey Hank!

Perhaps after doing reps from the knees you might want to try doing partial reps, that's how I learned...

Facing a wall, place yourself at a distance not too far, rolling out to a comfortable distance touching the wheel to the wall & coming back.

Do a range where you can get lots of reps & go farther away from the wall as you adapt.

Scott

[PowerHank]

I like your workout, how long have you been doing it?
Hey, Dino. Been doing this type of workout for years now--5 or six. I've been losing count. But started posting here back when Pierini used to post along with some others. So, I guess I'm a legacy member. But just don't like the legacy title. Started doing the Atlas Situps after I heard that John Peterson started up the GUTS routine. Do them on and off now. Just got an Ab Wheel for 2 bucks. Seems like a lot of people buy these and give up. I can understand why.

But mainly I focus on the Trinity Exercises: the pushups, the squats, and the back bridge. And have seen the need to work on the abdominals. The Ab wheel seems to really be helping. But the main thing is to watch the diet. I'm almost 54 now and don't burn off the calories like I used to. I've noticed your squat routines. You're quite impressive. Good to see your posts.

Scott Silva, also known as WhackyBaby from Baltimore Maryland. Thought you had died and went to heaven. Thanks for the tip on the ab wheel. Seems like you always have the right tip. Appreciate the help. I seem to making progress already. Not too far away from doing one now. Well, maybe a month or so.

Well, today's workout. Didn't do much last week. Got caught up in some other stuff last week and lost track of time. But did get a few workouts in.

TIVI:: a few reps to loosen up the joints.

Squats:
500 in 11:59
499 Tiger Bend, 1 Great Gama Jump Squat

Feeling kind of tired today. Need to get more sleep. But after starting decided to go for 500 in less than twelve. Started off with 38 per minute on the first two. That's when I decided to go for under 12. You have to average around 42 a minute to hit the goal. So I picked it up. Was feeling tired. But at 10 minutes was at 400 squats. Needed to do 100 more to beat twelve. Kicked into high gear averaging a little over 50 a minute to beat it by one second. Threw in 1 jumper just for fun.

Furey Back Bridge
180 count. Need to develop some endurance again on this exercise. Feeling the legs shaking towards the end.

Working in the first 3 of the chest routines and did about 3 ab wheel roll outs on returning home from workout. 8.8 mile round trip bike ride. Averaged about 15 mph on the way out. Not so much on the way back. Faced a head wind. And I was a little tired.

Hank

[PowerHank]

Tuesday Workout:

Feeling really tired today. Been feeling tired since Sunday. But I think I figured out why today. Apparently, I must have picked up some virus. May have picked it up from some of these deer ticks or perhaps some of the water I drink. I drink straight from a small stream that feeds the Cowashannock. I've been drinking from the stream for about 5 years now, so I've developed a pretty good resistance to any bacteria in the water. You have to be careful to drink from the obviously rapid running water. Make sure to not drink from water that's setting still. But I imagine if you were to put the water under a microscope, you would still see all kinds of varmints swimming around. I never get the runs. But it seems that every one who is brave enough to try the same, does. You have to develop a strong stomach.

And about this time of year the ticks just seem to flock to you. I work out close to where the deer sleep at night, so they are around. Today I picked off about 5 or 6. One had left a welt. Stupid tick. Usually I find a common herb and spread its just around my ankles: it wards them off: some survivalist hint I learned from the Internet. Didn't do that today. And they were all over.

But was feeling pretty weak today. Slept about 8 hours. And then woke up and slept another 4. But didn't want to miss another Wild Wilderness Workout. So off I went.

TIVI: a few reps to limber up the joints.

Pushups
25 Tiger Stretch. Felt like using a Whacky Baby Tip (WBT). For those of you who haven't followed my workouts in the distant past, you'll have to ask Scott Silva also known as Whacky Baby. I originally thought he was Matt Furey posting as Whacky Baby. If you read his workouts while he posted, you would know why.

Squats: 500
493 Tiger Bend, 7 Great Gama Jump Squats.
About 15 - 16 minutes. Didn't have my regular stop watch today. Used my digital bicycle speedometer. No stop watch function on it. Just time. Only cost 9 bucks, so what can you expect.

I was so tired that I started out at 28 per minute. Felt ashamed and got it up to 32 a minute. Too tired to think about rpm's. But must have averaged around 31 a minute or so by the time I was done.

MILOS:
2 sets of 3. Feeling so tired didn't feel like 2 sets of 10.

Furey Back Bridge:
180 count.

And then I laid down for a relaxing rest. Felt much better. Took it easy on the 4.4 mile ride back concentrating on deep breathing on the way back.

Have more energy now than I had this afternoon. So, I expect to feel pretty good tomorrow after a good night's sleep.

Hank

[dynogoalie30]

PowerHank, I know what your saying about not burning the calories like you use to, Im in the same boat, I will be 53 in Aug. I am thinking of doing a workout like yours, the trinity, and pull-ups, quick, hits all the muscles groups, and the hindu push-up works my shoulders really good, I have real bad shoulders, I am also thinking of adding the ab wheel back into my routine, the one thing I like about the ab wheel is I also feel it in my whole upper body, thank you again for the information,

[PowerHank]

PowerHank, I know what your saying about not burning the calories like you use to, Im in the same boat, I will be 53 in Aug. I am thinking of doing a workout like yours, the trinity, and pull-ups, quick, hits all the muscles groups, and the hindu push-up works my shoulders really good, I have real bad shoulders, I am also thinking of adding the ab wheel back into my routine, the one thing I like about the ab wheel is I also feel it in my whole upper body, thank you again for the information,

Really, you're 53. I thought you were in your twenties at the most. DinoGoalie, I guess you play goalie. I don't know if you played soccer or hockey, but I played goalie for my soccer team in college. Strong legs come in handy for jumping for those balls. Yes, the Hindu Pushups (Tiger Stretch) are a regenerative exercise. I like the ab wheel. Seems like in the short time I've been using it--and for what little I do of it--it seems to provide quick and rapid results: Either that or the fact that I've cut my diet way back. Seems my biggest problems is those new $1.35 Hershey Chocolate Almond Bars and Pepsi Cola. Boy, those sure taste good. I'd probably could have a couple of thousand dollars saved up by now, if I had laid that money aside.

Well, today's workout.

I'm still tired. I do feel better. But felt hot today and decided to take my temperature this morning just for fun. Took me awhile to read the mercury: I rarely use it. But this morning started out at 100.7 degrees. But I didn't feel too bad; so, I went for a Wild Wilderness Workout (WWW). I even felt halfway decent and somewhat pushed the bike ride out. Decided not to climb the big hill of Armstrong County: I say hill, because I grew up in Colorado and know what a mountain looks like.

But I parked the bike at one of my favorite spots and decided to cross the creek to the other side. It's been awhile since I worked out over at one of my other favorite spots where the bear almost ate me. So, I took off my Camo boots and wool socks and stripped down to my workout shorts and crossed the stream pants tied across my neck and boots in hand in my bare feet. I wouldn't have even attempted this a week ago. The water has been consistently high and the water passes very rapidly over a small concentrated area: which basically means that likelihood of being washed downstream attempting to cross would have been about 100 percent here. But the water was still about a foot higher than the preferred crossing depth. So, I'm carefully walking across and notice the waters up to my thighs: usually not above my knees.

But I've quite a bit of experience crossing here and cross to what appears to be the dry rock on the other side. However, I was kind of tentative. I know there's a layer of mud and moss on top of that smooth rock that can quickly change the footing. But I said, "Looks dry to me."

So, I place my left, wet foot on the rock. Next thing I know the water on my foot combines with the dry looking mud and moss and I'm slipping down the stream. Oh no. I dig my fingernails into the gently sloping rock face which only has a couple of inches of water: to no avail. I rapidly slide about 20 feet 'till I reach a small ledge and plant my feet. That was exciting. That was an adrenaline rush. I ought to do this more often. I really feel good now despite my fever.

But I settle into my workout and get started for the day.

TIVI:
a few reps.

Pushups:
Tiger Stretch - 15
I must be weaker than I than I thought. I stopped for a Whacky Baby Tip on 15 (WBT). But decided just to stop.
Onto the squats.

Squats:
250 Tiger Bend. Was going for five hundred. But since I was really feeling drained despite the adrenaline rush, I just quit. I was pondering doing a Furey Back Bridge. But said since I'm apparently more drained than I thought, I just quit at 250--averaging about 30 - 33 minute. And I decide to do a tree walk.

Tree Walk:
This is the WWW version of a Wall Walk. I do one and about faint after coming back to a standing position. That's it. I was going to go for a swim but am too tired.

I decide to walk across to the side on which the bear was before I told him to leave. Big bear. Real big black bear. But black bears are kind of skittish and don't usually bother you like a grizzly or a brown bear would. No problems crossing here. I know most of the terrain by heart under the water's surface here, so I know where to be careful.

Ride back home. Nobody stole my bike. Don't have to walk. It's a good day.

Take my temperature again when I arrive home: I'm at 101.4 degrees: an increase of .7 degrees. So, I decide to go and buy 4 pounds of oranges and make some hot tea with honey to fight the fever. Plan to drink a stiff brew of steeping hot water with Apple Cider Vinegar before I hit the sack. Usually, does the trick and sweats the fever out of you. Didn't work last night so I'm heating up the water tonight after finishing off the rest of the oranges.

I'll probably feel better tomorrow, but who knows. We'll see.

Hank

Yesterday's workout: I didn't post. Just hit the sack.
But here it is more or less.
25 Tiger Stretch, 500 Squats, and a Furey Back Bridge.

[dynogoalie30]

PowerHank, your right dynogoalie30, is from my hockey days, I play goalie, but now I just play roller hockey, because 5 yrs. ago I suffered a detached retina, not from playing hockey, it just happeened, so I cant play ice anymore because the puck is heavier than a roller hockey puck,, and if I get dinged by a slapshot,it could be re-detached,I have to say that the hindu squats are terrific for stamina and endurance, some nights I will play 2 games and Im not breathing hard.Im going to start the ab wheel again, I would like to find a single wheel ab wheel, but cant seem to find one, So I guess you pretty much do the trinity everyday?Do any do any pull-ups or chin ups?Your posts are great so keep them coming. Its great to see guys our age as well as John and the others members take our fitness serious. Yuor also right about certain weakness in our diets, mine is hersheys toll house choclate chips cookies. like the lays potatochips commerical, You just cant have one.

[PowerHank]

I'm finally back from the valley of the shadow of death. No, it wasn't that bad. But I haven't been hit that hard by a bug in about 35 years.

But feeling a little bit better each day this week. The body is finally starting to level out again. I'm just waiting for my energy levels to get back up where they were before this bug zapped 'em.

Was hit once by the 'El Dengue' mosquito virus about 35 years ago. Had a 104 - 106 fever for two straight weeks. So, this wasn't that bad. I only hit 101.8 with this bug. At least I've been up and walking around and able to work. But I feel I'm still at less than 50% of where I was before I was hit.

But decided to take a hike out and do another Wild Wilderness Workout (WWW). I'm just keeping a good eye out for ticks. And I'm making sure that I have plenty of anti bug juice spread around to keep these varmints off of me. They stayed off today.

But I wasn't going to do much today. Just going to show them bugs who was who. Do some regenerative exercises to get the pump primed for future progress and success, Lord Willing. Well, thank God he is able. He satisfieth my mouth with good things so that my youth is renewed as the eagles. And i am feeling better very day.

But today's workout. Not much. Just, like I said, a primer.

TIVI: a few reps to loosen up the joints.

Pushups: 10 Tiger Stretch pushups

Squats: 100 Tiger Bend in 4:30

MILOS: 2 sets of 3

Furey Back Bridge: 10 counts.

And then I tried to stand up and almost fainted. Usually when I get some bug it really hits my reps the hardest in the pushups. Squats don't really effect me that much. unless, I were doing 2 or 3 thousand daily. Then I might notice it. But the speed was down on the squats. Probably could have done 500 easily, but I'm just priming the pump. Not draining it. Probably not a good time to try and push anything.

And I just didn't feel like fighting the bridge to stay up. But it was a good workout. Regenerative. I feel better. Energy levels seem like they picked up about 8% afterwards. And I took a nice fresh plunge in the cool waters of the Cowshannock creek by the big hole just down from WhiteSucker falls. Boy, did that feel good. Hit 96 degrees today in PA. I sweated out a lot of poison and the cool waters really refresh the body and soul.

Well, that's it for the day. It's good to be back on the mend.

Hank.

[dynogoalie30]

PowerHank, glad that your feeling better, could you give me your recipe with the apple cider vinegar that you take when you get sick? Once or twice a year I get hit with a bug, and it wipes me out. thnaks if you can do that and if you have any other potions that you take when you get sick, I try to stay away from the medicines that you buy in the store, I try to go natural.

[PowerHank]

PowerHank, glad that your feeling better, could you give me your recipe with the apple cider vinegar that you take when you get sick? Once or twice a year I get hit with a bug, and it wipes me out. thnaks if you can do that and if you have any other potions that you take when you get sick, I try to stay away from the medicines that you buy in the store, I try to go natural.

The apple cider vinegar concoction is fairly simple: Fill up a glass of water and add about 3 tablespoons of Apple Cider Vinegar. Drink as much water as you can. Then hit the sack. Most of the time it works for me the first night I use it. However, with this last bug I got the mixture ready and was too tired to drink it. Went to bed.
Couple nights later took the mixture and woke up. My trousers were just dripping wet. My blanket was wet and my pillow was soaked. But that's what you should expect to happen with this mixture. You'll wake up soaked with the fever broken.
I have a bunch of remedies. It's kind of a hobby with me. Avoiding doctors. People are always telling me to go to the doctor. But I view sickness as an opportunity for the immune system to become stronger.

One of the other remedies I regularly take for intestinal irregularity is just raw garlic cloves. Chew em up a little bit and swallow them with a glass of water. One or two is usually enough. Garlic has some naturally powerful antibiotic properties along with some healthy doses of protein and other key vitamins. Garlic is probably one of the best herbs to take when sick. Usually the bowels straighten out the next day. But this bug was particularly strong. After the fever broke, I took garlic for about a week before the body started to efficiently digest its food. I was drained. Really drained after this two week fight with the fever and the stomach problems.

It's been about 3 weeks since the end of the fever and stomach bug and this week I now actually feel like I have somewhat normal energy.

So today, I decided to go out for a workout. I found one of my favorite boulders next to the creek and proceeded to work out. It started to rain. But I ignored it and it eventually went away and the sun came out.

Today's workout.

TIVI: a few reps to limber up the limbs.

Pushups:
25 Tiger Stretch Pushups
The last time I worked out was awhile ago. Almost a couple weeks I guess. Was pretty tired. So have been taking it easy. But today finished out 25 fairly easy. Good to feel the strength and endurance coming back.

Chest routines from Pushing Yourself to Power (PYTP)
Worked in about 3 in between sets of Pushups and squats and bridge.

Squats:
500 Tiger Bend in 14:25. Was able to up the count. But still not feeling 100%. Usually can knock out 500 around 12 - 13 minutes.

Furey Back Bridge:
Even had enough energy today to do 180 counts on the back bridge. Feel much better. But still not where I want to be.

Finished up the remaining chest routines and took a cool dip in the waters of the Cowashannock.

Hank

[brigade]

Hey Hank sorry you haven't been feeling too good. Glad to see that you are are getting better though and getting back to the squats. I am still here lurking around just doing daily G.U.T.S an Isometric routine at night. I hope your energy comes back to you. Have a great day.

V/R,
Rudy/Brigade

[PowerHank]

Hey, Brigade. The guy who does amazing numbers of pushups now, who leaps over tall buildings, who runs like a deer, who stole all my tips, etc. .....

One of these days, I'm going to get you. And I'm going to kick your can. I can still out squat you. You can probably punch the stuffings out of me. But I'll run till you're dead tired and then I'll squat you to death.

Feeling pretty good again. But it took awhile. I believe the body-weight exercises played a definite key in restoring me back to health and super fitness again. As a matter of fact, have broken some records on my bicycle speed for 3 miles. Well, at least for me. No Lance Armstrong yet.

I haven't done an inside workout in ages. Weather's been good or raining in PA. So, if it rains, I get wet and soaked. If the suns out, I get a burn.

Found a book the other day written by Matt Mann with the help of the editors of Sports Illustrated on how to teach swimming. I never learned really the proper way to swim. I wish they had his book and used it back then when the girls tried to teach me how to swim. But anyway--about 50 years later--I taught myself how to breathe properly in the front crawl, how to use the hands to push the water in the front crawl and the backstroke, and finally how to do the breaststroke. I taught myself how to swim.

Using the information provided I was able to develop some proficiency in the front crawl and the backstroke. The breaststroke was another item all by itself. You have to be able to master the frog kick until it becomes automatic, then you master the arm stroke, then you have to coordinate the two, and then you have to learn how to breathe. Breathing properly comes in as a useful part of learning how to swim. And is what really prevented me from mastering swimming at an early age. I could not swim 25 yards without reaching grabbing for the side to get a breathe of air.

I would read Mann's book every morning and ride out to Buttermilk Falls or Whitesucker Falls on the Cowashannock Creek that feeds into the mighty Allegheny River in Armstrong County of Pennsylvania. And then I would do a few laps of the crawl strokes and the breaststroke. Teaching myself the breaststroke was like my old days of starting up the squat routines and trying to reach 500 in one session.

Man, they have to be crazy strong to do 500 in one session. This is going to take forever. I would try a frog kick and then try to sneak in the arm movement. I couldn't even think about taking a breath. It was too much to take in at one time. I thought I was starting out squats all over again. But I kept at it, read the book, practiced the strokes, and I could sense a minor improvement each day. After about a month and half of this, I can actually do the breast stroke at a somewhat proficient level.

Anyway, the water is so refreshing at Buttermilk Falls. It's gotta be the eighth wonder of the world.

Yesterday's workout.

10 laps at Whitesucker. Actually 1 lap and I stop. It's only about 20 yards or less and I go back to this Sassafras tree that just fell in the water awhile back. I like the breaststroke now. Just about as much as I like squats now. So, I do 6 laps of the breaststroke and 2 each of the front crawl and the backstroke. The book didn't say anything about the Butterfly stroke.

TIVI: a few reps to loosen up the joints.

Pushups: 25 Tiger Stretch pushups in good form.

Squats: 500 Tiger Bend Squats at about 38 a minute.

Furey Back Bridge: 180 count.

And I jump back into the water to cool off. This is way too cool a workout.

Hank

[PowerHank]

Today's Workout:

I wonder how long I can keep this workout up before giving up. Maybe I can make it through the winter. I can sense the change in the air as the end of August rolls around and I edge close to another birthday. The weather has started to cool down and soon the leaves will be changing. Gonna be 54 in a few days.

But am continuing the swimming practice.

Swim Routine:
This seems to help blow off a few more of those ever so hard to lose globs of abdominal fat. As Olympic Coach Matt Mann said, When you're swimming you're using every muscle of your body. And no chlorine to invade your eyes here in the creek. This is a protected trout stream.

I dive into the now clear waters--well somewhat clear--of Cowashannock creek. Dive out to the fallen Sassafras tree pulling out doing a dolphin kick or two before surfacing before the fallen tree. The other day my dolphin kick was too efficient and I hit my head on the tree. When it rains, the water turns a dirty brown color and has a peppery smell. And when you dive in it's like diving into the blackness. I suppose the mixture is good for the skin, minerals and all that. I'm starting to smell like the woods.

Breaststroke: 4 laps
Have gotten to the point where I am concentrating on developing speed with this stroke. Not an easy stroke to learn. And I still have a lot of work to do before I can beat Mark Spitz.

Front Crawl: 2 laps

Backstroke: 2 laps
This is the most difficult stroke for me. Difficult time going straight and it seems to tire me. So have been concentrating on relaxing in the water and not panicking. After learning how to breathe in the front crawl and the breaststroke, relaxing is probably the next step to master. So today I relax. Backstroke seems to be easier.

Breaststroke: 2 laps
My favorite stroke.

Take a short ride on my Classic Schwinn. By the way. Now have a different one. Little bit rustier than my lime green Schwinn Road bike, but it seems to be in better shape. Just don't have three sprockets on the front. Will have to modify it. But the higher gears seem to help develop leg strength going up and down the hills and don't seem to bother me as much as before.

I find one of my old exercise spots located off the banks. My Atlas Rocks are still in place. I would take them home but carting an extra 80 lbs. is not my idea of fun.

I do a few stretches as I overlook the banks of the creek keeping an eye out for bears. Several bears have been sighted this year in town. And I'm only a few yards from the spot where a bear had previously started to follow me down from the top of the hill. He or she was a big one. I told him to leave.

Pushups: 25 Tiger Stretch Pushups
Using Greg Newton's advice on breathing. Inhale on the way down and exhale on the way up. And I'm using some technique learned from some Warrior Movie--the peaceful warrior? Anyway he said not to concentrate on the goal but on the journey to the goal. So I make a goal. And don't concentrate on the goal. Just concentrate on the moment I'm in.
It seems that if you start worrying about whether or not you'll make the goal that you're wasting energy and destroying the mind body connection. So just concentrate on the moment, the breathing, the descent, the ascent, and the current count.

Squats: 500 Tiger Bend in 13:35
Threw in a few twisting mid air jump squats. Thought I heard a twig snap and was checking for a bear.

Tree Walk: 2 tree walks
Was going to do just one. But threw in an extra. I don't really like this exercise. But I do it just to replace the Furey Back Bridge at times. Maybe I'll do ten in one set sometime this week.

And that's it. Didn't work up much of a sweat. Didn't drop a drop. Took an easy ride back home after picking up a few wild mushrooms. Going to have mushroom soup tonight.

Hank

[dynogoalie30]

Powerhank,great to see your posts again, have a great birthday in a few days, I turned 53 on the 12th, been doing the trinity workout of late, and really like it, starting to bridge, I need to get more flexible in the back, trying to loose a bit of flab off the obliques, that is tough to do at our age, started riding my mountain bike the other day,so maybe that will help also,keep up the great workouts, and keep writing the posts, there great, take care.and again have a great birthday

[PowerHank]

Today's workout:

But just a short recap before I continue. Feel pretty good. Haven't gotten much sleep lately. Been cramming some computer languages into my brain for the last few months and I just can't seem to stop. But today's workout:

Wild Wilderness Workout (WWW):
Been increasing the velocity on the bike rides. Read somebody post that they had a goal of 22 mph average over about 5 miles. Not quite up there. But can hit 22mph no problem. It's just maintaining it that's the problem.

But let me digress before posting today's workout. Went on a short ride out to a nearby city about 17 miles away. Any ride you take in Pennsylvania that's not along the river involves a series of hills. I told my bike buddy he couldn't make it to Pittsburgh--well, not without staying over night. I've been around him too long and know what he can and can't do. But anyway showed no mercy and just wiped him out on the way out and on the way back. But he made it: and has shown marked improvement. Took a detour.

Some bicyclist saw us and asked us if we knew where the Buffalo Creek Trail was. To which I simply responded, no. We rode the old highway here. But that's not uncommon. These guys will travel 50 miles to ride their bikes. Ride 10 miles. Put their bikes back on their cars and ride in their cars 50 miles back home.

Me, I prefer riding 50 miles out to a bike path. Ride on the back path. And then ride on the bike back home. It gets better gas mileage. I've put 1300 miles on my bike in less than one year and I still haven't had spent more than 50 cents on a gallon of gasoline.

But anyway, intrigued by the Buffalo Creek Trail I found a sign 10 feet from the spot where the guy asked the question showing the location of the Buffalo Creek Trail. So, we went to the flats of the Buffalo Creek trail in hopes of finding an easier way back home. My friend said, "Man, that ride out here was more worser (sic) than the ride up Hogsback Hill."

I thought it was a piece of cake, but then again I'm 20 years older and what do I know? I didn't say anything. What a beautiful trail! I've never seen a more beautiful bike trail. The cool breeze gently flowed over the arms as you listened to the babbling brook and wondered at the beauty of creation. Good thing that old man stopped by to ask where the Buffalo Creek Trail was.

Well, made it back home. Left knee's a little stiff. About a 50 mile ride in total. But I'm not sore.

Now, where was I? Today's workout:

10 laps in the WhiteSucker Rock fishing hole on the banks of the Cowashannock. Water's getting a little colder. But have become accustomed to the cold. Makes a cold shower feel warm at home. The three strokes learned from the coach's book seem to be improving. Amazing how time and repetition improve the small details.

Pushups: 27 Tiger Stretch.
Feeling stronger on these. Have been concentrating on the moment and not on the end. Seems to help. Let the mind work its way into the muscles and not into the goal.

Squats: 100 Tiger Bend Squats
These are done slower than normal. Been doing a little bit of experimentation with a slower movement concentrating on the breathing and the form. Can feel the heart rate gradually increase. Starts to hit a pretty good rate at about 67.

Reverse Angled Rock Pushup 10
Figure that one out.

Hank

[PowerHank]

Easy Workout Today.

Had been concentrating on Wild Wilderness Workouts lately, but have gone back to a shorter easier workout. Just work out at home in a civilized setting. Nevertheless, would like to do a workout with some snow on the ground and a jump off WhiteSucker Rock on the Cowashannock. Did a few workouts there at the beginning of the month when it was around 50 degrees. Today was at 35 and was surprised to see snow on the ground. So, that inspired me. I stayed at home.

Today's workout:

Tiger Stretch Pushups: 28 in one set.
Have been commenting recently on the putting into practice some of the principles from the movie I watched: Peaceful Warrior. About a gymnast who applied some of the inner mind techniques. He's a character based on a gymnast in actual life. But based on interviews seen on the DVD, seems like a decent, normal guy. Nothing too far out. Just stay in the now, concentrate on what you're doing now, put your mind into the now, and don't worry about the end, the beginning, just the now.

Pretty good advice. A lot of power is wasted on worrying whether or not you'll meet your goal, how you'll finish, or about the mistake you made at the start. So seems to be working. Doing 28 in good form now seems to be a breeze. So, I probably should find out my max in good form once a week like Liederman, but haven't. Been cramming a lot of technical stuff into my brain lately. So have been lax on my workouts.

Squats: 500 Tiger Bend: About 14 minutes.
Have been thinking about changing my reps up to 1000 on a regular basis. After about 6 or 7 years at 500 on a regular basis, I'm getting bored with 500.

Back Bridge: 180 count.
Been watching a few YouTube videos of Furey and these and trying to figure out his secrets without paying for the DVD's. I think the secrets are just to use deep breathing techniques, breathe into the muscles you're trying to stretch, and to put the principles of dynamic movements in action. So, he moves back and forth on his heels during the back bridge. I may just buy the DVDs. I just like Matt Furey.

A few MILOS.

And that's it for today.

Hank

[dynogoalie30]

PowerHank, great to see your most recent post, I really enjoy reading your post, you should write a book someday with your posts and exercises and call it the best of PowerHank, great stuff, are your workouts now just focusing on the trinity of health and fitness exercises? 1,000 tiger bend squats for you to do would be great, what do you do in the winter for cardio when the weather is bad a you cant ride your bike? keep the great posts coming, I really enjoy reading them, take care.

[Wackybaby]

Sounds like you need more of a challenge to me...

At least part of the time anyways. I remember reading how Karl Gotch, for a time used to regularly do 2000 a day in one set. One time doing 9,001 just to show he could beat some Indian wrestler who boasted he could do 9,000.

Matt Furey related how Karl Gotch, when Furey got good at doing 500, had him put a sandbag around his neck & do them. The Hindu wrestlers used to use circular stones they put their heads through & do squats with...

Furey, while thinking this was OK, thought if Gama were still around he would rather use Lifeline stretch bands instead.
The PORTABLE POWER JUMPER to be specific...

Furey advocated these to add some challenging resistance when you got up to the numbers your used to Hank.

Unless of course you happen to have some nice milled stones with holes in the middle you would like to use instead. :)

[PowerHank]

Posting again. Haven't done much since last workout. But felt the urge to get out and get some fresh air.

So, I headed out for a Wild Wilderness Workout (WWW). The snow from last weekend has already melted and as I look through the woods, I see the leaves have turned to a fiery red, some dull yellow, others a dirty brown. Pennsylvania. Beautiful place in the fall. My boss told me I should pay him just to look at the scenery as I made my deliveries throughout the country. My faced turn a bright red and I gave him a dirty look. Guess the scenery was rubbing off

Hey Wacky Baby, and Dyno Goalie. And now if we could only hear from Brigade and Pierini. Used to have a lot more interaction here in the past. Anyway, I guess Pierini has quit his jogging and running for the most part and has gone to lifting heavy weights, because his father lifted heavy weights. Well, that is a good point: Honor your father and mother and your days will be long upon the earth.

There are a lot of heavy rocks out here. But haven't found one with a hole in the middle, yet. I think the best thing to do is to try different things. Swimming seems to have helped. I feel stronger in the core and pushups are coming easier now.

During the winter--when I first started the Trinity Exercises--I just continued to do the exercises outside in the snow or on the ice. Winters really aren't that bad here in Western PA. So, it's not like a continuous layer of snow is on the ground. Some of the best workouts for my legs have been done pedaling through the ice crusted snow for about four miles. Also, you become adjusted to the frigid weather. Nothing like doing 500 squats in freezing water to acclimate your body to the cold. After doing 500 or so you suddenly have this warm feeling all over.

But today's workout.

TIVI: a few joint looseners accompanied with deep breathing to loosen up the joint.

Pushups: 28 Tiger Stretch Pushups.

Squats: 1000 Tiger Squats.
Actually, I threw in a few jump squats, a few twisting jump squats where you jump and do a 180 degree turn in mid air before landing on your feet. And I stopped a few times to see if that twig snapping was a bear. At times the younger deer stop to watch and chew on the leaves of the honey suckle trees. Sometimes they sneak up on me just to see what that crazy guy is doing out there. Sometimes, I think they know and recognize me. I've seen them shadow me as I walk along the trails among the woods.

But didn't see much today. Just a ground squirrel. He saw me while I was getting ready for the bridge. I could see that I was in line of his beaten path. He just went around me and went about his business.

Furey Bridge: 180 count.

And then went through the chest routine from PYTP with a few modifications.

Was going to go for a swim today. But the macho instinct just wasn't there today. Maybe some other day. When the weather turns a bit colder. Really, I think I'll wait for the sun to shine a little more.

[Wackybaby]

Hank,

Pierini, yes, I remember him, I was weightlifting for a while again as well, it's very addictive you know...
Until the chronic pain starts again. :(

He had said that he had, 'had the privilege of getting some personal instruction' from Six-time World weightlifting champion 'Tommy Kono'...

Maybe Pierini will come back here if he starts feeling like me.

Just wonderin'.

I know you said you had some sort of work related injury in the past, but I was wondering why your push-up advancement is so much less compared to your squat workout you perform???

Is it weakness or pain???

Scott

[PowerHank]

I know you said you had some sort of work related injury in the past, but I was wondering why your push-up advancement is so much less compared to your squat workout you perform???
Combination of factors, probably. But more one factor than other: the mind. My mind was set on doing well on squats; pushups were just a side show for me.

I don't really know the reason. But from a physical appearance, people would say I look strong. And I can definitely see the upper body muscular development. Over the years, I've followed the advice of JP to do the DVR/DSR chest routines. And for the most part I've done that. But I would say leverage might have something to do with the lower reps. My arms are just shorter in comparison to the height of my upper body. And I have a very sloped line going from my shoulders to my neck. Looks like I have good trapezoid development: but in reality the line follows my mother's. She does not work out.

Kind of like some people who look they should be tremendously strong in the latimus dorsi area, but in all actuality they just look that way and really don't have much strength. After doing these exercises, I'm amazed at the functional strength I have now compared to before. But nevertheless, will continue the push to 50 reps in a set on the Tiger Stretch. Could probably do that now with good form. But not without considerable effort towards the end. I just wait till it feels easy where I'm at and then push it up.

About 8 years ago I had a strong desire to hit 500 squats. Took about 1/2 a year before I hit that mark, and after a few months of doing that I started posting here at JP's invitation after purchasing his PYTP book and communicating with him through e-mail. The site has proven an inspiration and a means of accountability in keeping fit and striving for the best.

Well, today's workout.

TIVI: a reps to loosen up the joints.

First 3 of the chest routines from PYTP.

Pushups: 28 Tiger Stretch Pushups

Next 3 of the chest routines.

Squats: 1000 Squats
950 Tiger Bend, ending with 50 Great Gama Jump Squats

Furey Back Bridge: 180 count.
Have been incorporating a rocking motion in this recently. I suspect that this is supposed to be one of the secrets you pay 97 bucks for. Dynamic stretching as opposed to remaining stationary. And you breathe in and breathe out imagining that you're breathing into and out of the muscles while you stretch the neck muscles during the back bridge. The amazing part of the breathing is that it actually works. Whenever you do any type of stretch, if you'll breathe into and out of the muscles you'll almost automatically extend the stretch another 2 or3 inches.

And that's it. I was going to jump in the creek today. But I wussed out again. Must be the 1,000 squats. It's just going to get colder.

Hank

[Wackybaby]

Squats: 1000 Squats
950 Tiger Bend, ending with 50 Great Gama Jump Squats

You've done real well with those squats Hank, do you realize how small a population is capable of that feat?

I suspect that this is supposed to be one of the secrets you pay 97 bucks for.

Hank, so it sounds like you got (or are thinking of getting) Matt Furey's 'Combat Conditioning System'???

There's a reason why those Tiger Stretch Pushups have been used a lot by those practicing combat sports.
I.e. Judo push-ups, Hindu push-ups are some of the same type of push-ups used by those practicing Karate, Iranian & Hindu Wrestling, Judo, ect. because they can teach one how to work on through the fatigue of battle.

The secret to getting better at them, Furey said, is when fatigued, by resting (with your butt in the air), not letting your knees drop down and continuing where possible (within reason of course).

After not doing them for months I was able to last week get back to doing 100 straight again.
This took me around 6-1/2 minutes, when I'm in shape for them it should be just under 5 minutes...
I started practicing them regular again about mid-October.

What I plan to do once in a while is use my 'gymboss' timer I bought for about $20.00 & time out 4-6 '3-minute' rounds with 1 minute rests in-between and see what I could do like that. I know it would be a fantastic workout that will focus on & work my upper-body / Tiger Stretch Pushup endurance!!!

Anyways, when your ready to focus on em' I'm sure you'll do fine, you certainly have the focus.

Scott

[dynogoalie30]

Wackybaby, really enjoy your post, I am a big fan of the trinity of health and fitness, hindu squats, hindu push-ups, and the bridge, Are your workouts based on those 3 exercises also? I would like to get to 100 straight hindu push-ups someday myself, do you do them as well as the hindu squats everyday? It is great to see Powerhanks posting again there great, thanks again for any information on those 3 exercises, I may have to buy Bruce Lees book to read what he says about hindu squats and hindu push-ups also, thanks again.

[Wackybaby]

Hi dynogoalie!

About 9-10 years ago in my mid-thirties, my workouts changed from weights and for about a full year were based on Matt Furey's 'Combat Conditioning'. I got more flexible than I had ever been in my youth and had tons of endurance! I often would do 500 straight Hindi Squats with 250 or more Hindi Push-ups straight, working out almost every single day...

I get bored with the same old thing all the time though & my training has been very eclectic as of the last few years. My log records that from the end of February to the middle of October I primarily lifted weights. Although some of that was a mix of body-weight stuff & weights ala' Ross Enamait...

Some of my best progress with weights though came from programs from Brooks Kubik's 'Grey Hair & Black Iron', geared towards aging lifters.

In April, I decided to start losing some weight and by early August I had gone from around 225 to 190 lbs. Losing weight & lifting weights aren't very compatible for me though & I've been gravitating back away from the weights & once again embracing Combat Conditioning, some other stuff & the stuff John teaches.

Presently, my program is mixing up Combat Conditioning's push-ups, squats & bridging with (doing "the other stuff") Brook's Kubik's body-weight programs from his book 'Chalk & Sweat' with also doing Atlas II Push-ups, Sit-ups & Atlas Leg Raises...

(Also I try to mix in some of Jack King's sprints & lunges)

I used to do those Squats, Push-ups & bridging just about every day. Right now though, I'm not used to daily training. Starting about since mid-October, It's been about every other day training...

Hank is a high powered squattin' engine!

Now if he could only focus to get those push-ups up to the level of his squats!!! :)

[dynogoalie30]

Wackybaby, 250 straight hindu push-ups that is great, what is your magic fromula? After 40 reps, it seems like my shoulders give out , I would like to someday get to 100 straight hindu push-ups, I ordered Brooks Kubiks bodyweight book, and when Johns push-up book comes out I will get that also, I really enjoy reading about hindu squats and hindu push-ups, do you do any cardio work? my goal by my 54th birthday in Aug, 2012, is 100 straight hindu push-ups, I can do 450 straight hindu squats, my goal is 600, How is the bodyweight program in Brooks chalk and sweat book like?Thanks for any tips on the push-ups, my problem is I have long arms and even when I was lifting years ago my best bench press was only 300lbs, I have always been terrible on pushing exercises, thanks again for any info, and as always, I really enjoy Powerhanks posts.

[PowerHank]

Ah. Seems my workout log has become a gathering place. Well, it's good to hear from you guys and have learned much from the Wacky Baby Tips, to whom I credit my high numbers on the squats and whose prodding has pushed me to levels I never imagined possible. And I was going to apply some Whacky Baby Tips (WBT) for the pushups, but I just didn't seem to have the drive.

As far as getting Bruce Lee's Book the Tao of Jeet Kune Do for his take on squats and pushups. Don't bother. It's just a couple of line drawings by Lee with the Hindu Names and he mentions that he uses these as part of his core routine. Of course, he's dead now. Although, he did outline his workout routine. I think the main thing you can learn from Bruce Lee is that you can learn from everybody. If you can empty yourself and empty your pride, then you can be open to the wisdom of different schools of thought.

Reminds me of a story. I had done some work for the local Tae Kwan Do and had just requested that he give one of my sons some lessons. Felt he could use them. So my son buys this Bruce Lee book and starts mouthing off about Bruce Lee to the rest of the students. And so the head honcho who by the way is the North American Champion takes me aside and tells me what is going on. So I promptly told my son to apologize and told him that the Sensei could probably kill him in 15 seconds if he wanted to. Which he probably felt like doing at the time. And so my son apologized. If he didn't, he knew what would happen.

And so I would like to learn Tae Kwan Do from the master also. May take that up. But in secret I'm going to learn Jeet Kune Do. I'm just as stubborn as my son. It must run in the family.

But today's workout:

Rode out to one of my favorite rocks along the Cowashannock. Actually, I really was going to jump in today and brave the cold waters. But the waters were really raging today. Must have had more rain than I thought. At the place I worked out today, the water normally drops off about 3 feet. Today the water was running so fast and high it fell only about 3 inches. But the rock was clear. And so I began.

TIVI: a few reps.

Pushups:48 Tiger Stretch in 2 sets
28 first set. I was going to pull a WBT, but I was lazy and went onto the squats.

Squats: 1000
850 Tiger Bend, 150 Great Gama Jump Squats to finish off.
I don't really push myself too much on these. And since the weather was around 45 or 50 degrees I don't really work up much of a sweat. At about 700 though there was a thin film of sweat by my temples. But on a good day of 90 or 100 degrees I can actually see the droplets forming puddles, if the workout is intense.
Took a moderate pace of about 33 per minute for the first 500 then bumped up the speed to about 40 per minute till 850 and slowed down to about 35 per minute with the jump squats.

Threw in the second set of 20 Tiger Stretch pushups.

Furey Back Bridge: 180 count.
Have been trying to work in the dynamic movement on the back bridge. Furey goes up on his toes. Pushes or rocks forward till his heels touch and then goes back on his toes. It takes a while to get used to. Haven't got there yet. But today made some significant progress and can feel the legs quiver while going down and back up onto the toes. Of course it helps when you do a thousand or so squats before doing this to get the quivers. If you're into getting quivers, that is.

And I worked in the Pushing Yourself to Power (PYTP) chest routines in between. Good workout today. Invigorating.

[PowerHank]

Short workout:

Butterflies: 2

Squats: 10 Tiger Bend in Slow Motion

Pushups: 10 Tiger Stretch in Slow Motion.

Hanging Cat Stretch: 1

Hank