G.U.T.S. and Amplified DSR's

[Greg Newton]

I felt like it was time to start a new workout series. I've mastered the basics of the G.U.T.S. routine, so now it is time to move on forward. I haven't taken pictures in awhile, but the one below was taken about six weeks into the Powerflex program I was doing around September. After that I started transitioning into G.U.T.S. The G.U.T.S. routine is still hard, but I can do it and not feel terribly winded afterwards. I actually can go straight into my other workout.

Powerflex at the advanced levels was good. It gave the muscles a slightly different look and the deep breathing was great. I was getting plenty of shoulder work from the chest routine, so I dropped that. The ab routine was good. So was the arm routine. The back routine was O.K., the jewel being the lat row with the leg lifted off the ground. At the time, my knees weren't in shape for doing the Powerflex squats, so I can't really comment on the leg routine, although I've done them in the past, and if you do them the way Jimmy Forystek does them in the video, it will hit the area of the quadriceps above the knee very strongly.

1-20-10

Power Tees X 30
Atlas situps X 100
Power Tees X 27
Stepups on a nine inch box X 400
Power Tees X 27
Atlas situps X 100
Power Tees X 25
Milo 2X20, 2X15

27 minutes

Amplified DSR's
Behind the back press X 10
Archer Pull X 10
Side swing X 10
Lat pull X 10
Lat row X 10
Curl X 10
Reverse Curl X 10
Tricep pulldown X 10
Ismoetric Deadlifts
Side to side leg raise X 10
Full range leg raise X 12
Leiderman leg pressout X 10

24 minutes

[MikeNY]

Greg I always liked DSRs, maybe it is just personnel taste, and amplified DSRs are old school but always worked great. Back in the 1960s and 1970s it was common practice, 10 reps of each Dynaflex, the Commander Set, Atlas DSRs or even Macfadden's old courses. It just makes sense to me and always seemed to have more bang for the buck.

Macfadden had a whole course of DSRs and through the years I've known guys to follow "Muscular Power and Beauty" Course written in 1906. Recently one of the guy's on the forum used Macfadden's 1900 article "Physical Culture with resisting Exercises".

Here is a link for those that want it to the Sandow Plus section on Macfadden and has some of his books and articles. http://www.sandowplus.co.uk/Macfadden/macfadden-intro.htm

[Greg Newton]

1-22-09

Whew, what a week!

G.U.T.S. only tonight.

Atlas III pushup X 50
Atals situp X 100
Tiger Bend Squat X 300
Atlas situp X 100
Atlas III pushup X 50
Milo 2X20, 2X15

25 minutes

Need to remember to call Jason tommorrow.

Also, I may be divying up my DSR workouts to spread across the week and do more sets. I probably will split it arms, shoulders and back, and abs.

[Greg Newton]

1-23-10

Atlas 1 pushups X 50 off nine inch boxes
Atlas situps X 50
Split Squats X 15 each leg

Five circuits - the last circuit I didn't push it and did 25 pushups and situps

23 mintues

Amplified DSR's - 24 minutes

[Greg Newton]

1/24/10

Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
400 stepups on a nine inch block
Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
Milo 2X20, 2X15
Tee pushups X 12

27 minutes

Did isometrics for twenty minutes afterward with the Power Belt

[Greg Newton]

1/27/10

Atlas III's X 50
Atlas situps X 100
Tiger Bend Squats X 300
Atlas situps X 100
Atlas III's X 50
The Milo 2X20, 1X15

27 minutes

Isometrics with the Powerbelt afterwards for 20 minutes.

*Note - worked on form today. I didn't really feel like working out, so I tried to make things harder. I wanted to make sure my pushups were deep and full and the squats were controlled as well.

[dave]

Hey Greg,

Great work with GUTS I have been reading your workout posts with intrest. Like yourself I have problematic knees. I would be intrested if you could post which lower body exercises you find are good for people with bad knees. I've read in your posts about the leg pressout which I know from PYTP but I also read about a lunge/ squat which I 've not heard of.
Keep up the great work!!

Thank you
Dave

[Greg Newton]

Hi Dave,

I answered your question in detail over on John's forum

1/30/10

Thank God! What a week! I only worked out Sunday, Wednesday and now Saturday. I have been totally exhausted from work, and I've been working round the clock.

Circuits
Atlas pushups 50, 50, 40, 40
Atlas situps 4X50
Split/Squats 4X12
The Milo 2X20, 2X15
23 minutes

DSR's and Isometrics with the Powerbelt

This was a hard workout. I dropped reps on my pushups, but I also concentrated on doing deep, full pushups.

[Greg Newton]

1-31-10

Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
400 stepups on a nine inch block
Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
Milo 2X20, 2X15

27 minutes

Followed it with 25 minutes of DSR's and Isometrics with the Power Belt

I also did Tiger Moves with Lori afterwards

[Greg Newton]

2/3/3010

Atlas III's X 50
Atlas situps X 100
Tiger Bend Squats X 305
Atlas situps X 100
Atlas III's X 50
The Milo 2X20, 1X15

24 minutes today

25 minutes of Amplified DSR's and Isometrics

20 minutes of DVR's, and Atlas DSR's with Lori

*Note - I am going to drop my circuits workout since I will be doing the split squats everyday in my workout with Lori. It is also time to give the Atlas pushups a rest.

[Greg Newton]

2-3-10

Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
400 stepups on a nine inch block
Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
Milo 2X20, 2X15

28 minutes

*Note - I decided to start posting my DSR/Iso routine

Four way neck 4X10 – Isobelt DSR
Eagle Flex 1X 20
Gorilla Flex 1X 20
Bear Flex 1X 20
Behind the back press 1X12 - Isobelt DSR
Archer Pull 1X12 – Isobelt DSR
Chest Pull – Isobelt Isometric
Pulldown – 2X10 – Isobelt DSR
Single Arm Row – 2X10 – Isobelt DSR
Curl – Isobelt Isometric
Reverse Curl – Isobelt Isometric
DSR curl with the Isobelt 1X12
Side to side leg raise 1X12
Full range Atlas leg raise 1X12
Split Squat 1X12
Deadlift – Isobelt Isometric
Leiderman Leg press 2X8

30 minutes

*Note - felt really good tonight. Started right after G.U.T.S.

[Greg Newton]

2/4/10

Atlas III pushup X 50
Atals situp X 100
Tiger Bend Squat X 310
Atlas situp X 100
Atlas III pushup X 50
Milo 2X20, 2X15

26 minutes

*Note - I had a bad headache and that might have slowed me down.

Power Belt
Four way neck 4X10 – Isobelt DSR
Behind the back press Isobelt Isometric
Archer Pull 1X12 – Isobelt DSR
Chest Pull – Isobelt Isometric
Short Pulldown – 2X8 – Isobelt DSR
Single Arm Row – Isobelt Isometric
Curl – Isobelt Isometric
Reverse Curl – Isobelt Isometric
DSR curl with the Isobelt 1X12
Side to side leg raise 2X10
Full range Atlas leg raise 2X10

With Lori
Eagle Flex 1X 20
Gorilla Flex 1X 30
Bear Flex 1X 30
Seated Row 1X20
Adductor Squeeze 1X15
Ab Roll 1X12
Split Squat 1X12
Deadlift – Isobelt Isometric

[Greg Newton]

2-6-10

Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
400 stepups on a nine inch block
Tee pushups X 25
Atlas sit-ups X 100
Tee pushups X 25
Milo 2X20, 2X15

27 minutes



Four way neck 4X10 – Isobelt DSR
Eagle Flex 1X 20
Gorilla Flex 1X 20
Bear Flex 1X 20
Behind the back press 1X12 - Isobelt Iso
Archer Pull 1X12 – Isobelt DSR
Chest Pull – Isobelt Isometric
Pulldown – 2X10 – Isobelt DSR
Single Arm Row – Isobelt Iso
Curl – Isobelt Isometric
Reverse Curl – Isobelt Isometric
DSR curl with the Isobelt 1X12
Side to side leg raise 2X10
Full range Atlas leg raise 2X10
Split Squat 2X12
Deadlift – Isobelt Isometric
Leiderman Leg press 2X8

[Greg Newton]

02-07-10

I went back to my R.A.W. routine sandwiched between G.U.T.S. The knees feel better if I limit the Tiger Bend Squats to two times a week. It is time to kick things in gear. I will go ahead and move the squats up to 360 though. I am going to move the Atlas III's up to 60 and the Atlas I's to 75. I shoud have this done by March. With the Tee's I'll just add another set after the Milo.

Atlas pushups on nine inch boxes 60, 60, 55, 50
Atlas situps 4X60
Split Squats 2X12

Four circuits followed by the Milo 2X20, 2X15
24 minutes

Four way neck 4X10 – Isobelt DSR
Eagle Flex 1X 20
Gorilla Flex 1X 30
Bear Flex 1X 30
Behind the back press 1X12 - Isobelt Iso
Archer Pull 1X12 – Isobelt DSR
Chest Pull – Isobelt Isometric
Pulldown – 2X10 – Isobelt DSR
Single Arm Row – Isobelt Iso
Curl – Isobelt Isometric
Reverse Curl – Isobelt Isometric
DSR curl with the Isobelt 1X12
Side to side leg raise 2X10
Full range Atlas leg raise 2X10
Deadlift – Isobelt Isometric
Leiderman Leg press 2X8

29 minutes

[Greg Newton]

1-9-10

Atlas III pushup X 50
Atals situp X 100
Tiger Bend Squat X 315
Atlas situp X 100
Atlas III pushup X 50
Milo 2X20, 2X15
Atlas III X 15

28 minutes

*Note - my first set of pushups I was using an extended range, going down to almost touching my nose to the floor. This made them quite hard.

Four way neck 4X10 – Isobelt DSR
Eagle Flex 1X 25
Gorilla Flex 1X 30
Bear Flex 1X 30
Behind the back press - Isobelt Iso
Archer Pull 1X12 – Isobelt DSR
Chest Pull – Isobelt Isometric
Pushdown – 2X20 – Isobelt DSR
Single Arm Row – Isobelt Iso
Curl – Isobelt Isometric
Reverse Curl – Isobelt Isometric
DSR curl with the Isobelt 1X20
Side to side leg raise 2X12
Full range Atlas leg raise 2X12
Deadlift – Isobelt Isometric
Leiderman Leg press 2X8

[Greg Newton]

I missed recording a workout with the Tee's this past week. I've been weak from a virus that tried to attach itself to me.

2-14-10

Circuits with a minute rest in between.

Atlas pushups 4X55
Atlas situps 4X75
Tiger Squats 4X75
Milo 4X15 each side

40 minutes

[Greg Newton]

2-15-2010

*Note - as I write the date I have to wonder: do any of you who grew up in the sixties and seventies ever wonder why we aren't riding around in air cars like the Jetson's yet?

Tee pushups X 20
Atlas sit-ups X 125
Tee pushups X 20
400 stepups on a nine inch block
Tee pushups X 20
Atlas sit-ups X 125
Tee pushups X 20
Milo 2X20, 2X15
Tee pushups X 10

30 minutes

*Note - I tightened up my form on the Tee's touching my nose or chest to the ground on each rep.

Followed by 25 minutes of isometrics and DSR's with the Isometric Power Belt

*Note - I have been taking extra garlic and cod liver oil this past week because I was sick. Now that I am better I can't believe how much stronger and energetic I feel by doing this. By next September I hope to have some changes in my cholesterol levels which are are getting high. Years ago I had very low cholesterol from taking garlic and cod liver supplements. Like a fool for many years I listened to the anti-supplement people with their yada, yada, supplements don't work B.S. and didn't take supplements.

[Greg Newton]

2-17-2010

Inclne pushups with the Perfect Pushups - 20
Atlas Situps X 125
Inclne pushups with the Perfect Pushups - 20
Tiger Bend Squats X 300
Inclne pushups with the Perfect Pushups - 20
Atlas Sit-ups X 125
Inclne pushups with the Perfect Pushups - 20
The Milo, 2X20, 2X15

31 minutes

*Note - You can't do the Perfect Pushup as fast as you can do Atlas or regular pushups. Like with the Tee's, everything needs to be controlled and strict.

Afterwards I did 30 minutes of DSR's and Isometircs with the Power Belt

[Greg Newton]

2/21/2010

Lori and I powerwalked 2 miles Friday and I started my workout, but got sick due to some bad food. Saturday was chock full of grading, lesson plans, as well as spending th morining helping with Youth Corut, so I didn't workout.

On to Sunday

Circuits
Atlas pushups on nine inch boxes 4X50
Atals situps 4X75
Split Squat 4X12 each leg
The Milo 4X15 each side

30 minutes

Followed by 30 minutes of Isometrics with the Powerbelt.

*Note - I have morphed over to almost all Isometrics. Also I am dropping all one armed movements except one.

[Greg Newton]

2/22/10

Tee pushups X 20
Atlas sit-ups X 125
Tee pushups X 20
400 stepups on a nine inch block
Tee pushups X 20
Atlas sit-ups X 125
Tee pushups X 20
Milo 2X20, 2X15

30 minutes

30 minutes of Isometrics with the PowerBelt

[Greg Newton]

2/22/10

Not the best workout I've ever had. I felt good all day, but when it came to my workout it was hard and difficult. Too, I wore my rear end raw with Sunday's workout and it made it hard for today (actually yesterday). I had to go back to using my Coleman camping mat for the second set of sit-ups.

Inclne pushups with the Perfect Pushups - 20
Atlas Situps X 100
Inclne pushups with the Perfect Pushups - 20
Tiger Bend Squats X 300
Inclne pushups with the Perfect Pushups - 20
Atlas Sit-ups X 100
Inclne pushups with the Perfect Pushups - 20
The Milo, 2X20, 2X15

29 minutes and that was all she wrote for yesterday.

[Greg Newton]

2/25/10

Circuits
Atlas pushup - nine inch boxes - 4X55
Atlas situps - 4X75
Split squats - 4X15 each side
The Milo - 4X15 each side

28 minutes

10 minutes of arm DSR's and Isometrics with the Power Belt

30 minutes with Lori doing the Powerbelt and a few abdominal exercises


*Note - yesterday because I got off work very late, I only did 40 minutes of Power Belt Isometrics with Lori.

[Greg Newton]

2-28-10

Pushups with the Tee's strict X 21
Atlas situps X 100
Atlas full range leg raise X 15
Pushups with the Tee's strict X 21
Step-ups on nine inch blocks X 400
Pushups with the Tee's strict X 21
Atlas situps X 100
Atlas full range leg raise X 10
Pushups with the Tee's strict X 20
The Milo 1X20, 1X15 both sides

30 minutes

35 minutes of isometrics and amplified DSR's with the Power Belt

[Greg Newton]

3/2/10

Inclne pushups with the Perfect Pushups - 21
Atlas Situps X 100
Full range leg raises X 15
Inclne pushups with the Perfect Pushups - 21
Tiger Bend Squats X 300
Inclne pushups with the Perfect Pushups - 20
Atlas Sit-ups X 100
Full range leg raises X 10
Inclne pushups with the Perfect Pushups - 20
The Milo, 2X20, 2X15

31 minutes

*Note - hard workout - I didn't do the Power Belt afterwards. I was also slightly sick to my stomach, and collapsed afterwards. I haven't had to do that in awhile.

[dave]

Hey Greg,

Looks like your training going well, I was wondering do you plan your workouts out in advance, or do you decide on what your going to do as your doing it?

Thank you Dave

[Greg Newton]

Hi Dave,

I have a general template I stick with - three different workouts I rotate around. It is basically centered around a pushup variation, a squat or stepup, and Atlas situps. Afterwards I do isometric exercises and amplified DSR's with the powerbelt. I do freestyle my workouts in some ways with my reps and small changes in how I do things. Before I workout I sit for a couple of minutes and go through the reps and sets I've decided on for the day. Recently my workouts are becoming too long and I am going to be dividing up my power belt exercises. I believe 30-45 minutes is the ideal time for a workout length.

Greg

3/5/10

Finally! I had a good groove for my workout tonight. It was hard, but not that hard or draining.

Circuits
Atlas pushups on 9 inch boxes 4X55
Atlas situps 4X75
Split Squats 4X15 each side
followed by the Milo 1X20, 1X15 both sides

28 minutes

followed by 15 minutes of the Powerbelt - DSR rows, Iso curls, DSR curls,, and DSR extensions

[Greg Newton]

3/6/09

Pushups with the Warrior Tee's strict X 20
Atlas situps X 100
Atlas full range leg raise X 15
Pushups with the Warrior Tee's strict X 20
Step-ups on nine inch blocks X 500
Pushups with the Warior Tee's strict X 15
Atlas situps X 100
Atlas full range leg raise X 10
Pushups with the Warrior Tee's strict X 15
The Milo 1X20, 1X15 both sides
Pushups with the Tee's X 10

32 minutes for G.U.T.S. - afterwards shoulder and lower back isometrics with the Powerbelt.

*Note - adding another 100 stepups cut down my strength for the Warrior Tee's on the last sets. Also, doing a set after the Milo is a killer. It makes it extremely hard to hold the Warrior Tee's afterwards.

[Greg Newton]

3/7/10

Close grip pullups - 1, 2, 3, 4, 5, 4, 3, 2, 1 rested 45 seconds between each set

12 ninutes

Inclne pushups with the Perfect Pushups - 22
Atlas Situps X 100
Full range leg raise X 10
Inclne pushups with the Perfect Pushups - 22
Tiger Bend Squats X 300
Inclne pushups with the Perfect Pushups - 20
Atlas Sit-ups X 100
Full range leg raise X 10
Inclne pushups with the Perfect Pushups - 20
The Milo, 2X20, 2X15

31 minutes

[Greg Newton]

3/8/10

I changed up some things for this workout. I can't shake the image of that freakish Bulgarian doing the slow methodical Atlas pushups. I want to do this with the Warrior Power Tees.

Tee Pushups, palms facing, medium width, elbows in, chest to floor X 20
Atlas situps X 75
Bulgarian split squats X 20 each leg

4 circuits - on the last one I only got 16 pushups with the Warrior Tees

26 minutes

*Note - I haven't done this style since this summer and I can feel it.

Afterwards I did Isometrics with the Power Belt and with Lori - mainly arms, shoulders and back - we also did some side to side leg raises and full range Atlas leg raises.

[Greg Newton]

3/9/10

Close grip chins - 1, 2, 3, 4, 5, 4, 3, 2, 1

15 minutes

Pushups with the Tee's strict X 21
Atlas situps X 100
Pushups with the Tee's strict X 21
Step-ups on nine inch blocks X 500
Pushups with the Tee's strict X 21
Atlas situps X 100
Pushups with the Tee's strict X 18
The Milo 1X20, 1X15 both sides

31 minutes

*Note - need to go faster on the step-ups

*Note - these pushups are with the backs of the hands facing forward and the elbows out

BYW - these are pushups with the Warrior Power Tee's, not a homemade version or a knock off.

[Greg Newton]

3-15-2010

Circuits
Atlas pushups on 15 inch boxes 4X50
Atlas situps 4X75
Split Squats 4X20 each side
followed by the Milo 1X20, 1X15 both sides

27 minutes

Followed by 35 minutes of isometrics with Lori

*Note - went back to 15 inch boxes for the Atlas situps. 15-18 inches definitely changes the movement. There is a look you get that is very unique with outer triceps, lower pecs and lats.

[Greg Newton]

3/16/2010

Close grip chin ladders - 1,2,3,4,5,4,3,2,1

15 minutes

Strict Tee pushups, palms facing each other, elbows in X 20
Atlas situps X 100
Strict Tee pushups, palms facing each other, elbows in X 20
500 stepups on nine inch boxes
Strict Tee pushups, palms facing each other, elbows in X 20
Atlas situps X 100
Strict Tee pushups, palms facing each other, elbows in X 15
The Milo X 20, X 15 each side

32 minutes

Neck
Leiderman pressouts

[Greg Newton]

3/23/10

Missed recording a few workouts

Atlas pushups on 15 inch boxes X 50
Atlas sit-ups X 100
Atlas pushups on 15 inch boxes X 50
Full range leg raises X 10
Step ups on 9 inch boxes X 500
Full range leg raises X 10
Atlas pushups on 15 inch boxes X 50
Atlas sit-ups X 100
Atlas pushups on 15 inch boxes X 50
The Milo

33 minutes

*Note - the extra 100 reps on the step ups is killing my time.


Isobelt for lats, biceps and triceps

Finished with the Liederman pressout