Revaluation of training

[michael]

After looking at my workout log I really seen what works for me as far as maxing my reps.I know it takes time and consitent training but this is what works for me.#1 Joe Justice's 2/3rds GUTS.#2 John's 60,70,80% pyraminds.Joe's 2/3RDS GUTS raised my AtlasIII pushups from 20 to 30 in 8 weeks. John's pyraminds raised my military pushups from 28 to 42.I've never had a problem raising my TBS numbers.ATLAS situps I can only do 55 in 3 minutes,but I can do 100 staight.I did GUTS on friday to test my numbers.
Atlas III 24
AS 55
TBS 301
AS 55
AtlasIII 23
Milo 20/15
I'm going to do Joe's 2/3rds GUTS for the from now until I can do the 50 pushups and atleast 75 situps in the aloted time.

[michael]

Saturday and Sunday morning workout:
APIII 16, AS 55,TBS 167,AS 55,APIII16,MILO 12/12 I did this twice.Also rollouts on knees 23 and back bridge for 2 minutes.This is what I do in the morning.

Now since I'm coming off of high volume military pushups I do a evening workout also.I'm going to work the WTP three days a week and partial handstand pushups three days a week.In between sets I'm doing 2 sets of close grip pullups and 2 sets of close grip chins.So saturday looked like this:
HP 10,CGP 4,HP 10,CGC 4,HP 10,CGP 4,HP HOLD 30SEC,CGC 4.It's going to be the same format for the WTP.I post my progress in a month or two.

[michael]

I have decided to use WPT in my GUTS routine.Every other day I will use Joe's 2/3rds variation and the other days Tim's format.also 4 sets of chins every night.
Monday Tuesday

WPT 15
AS 60
WPT 15
TBS 200
WPT 15
AS 60
WPT 15
MILO 20/20
Evening
3 SETS
OF 20
PARTIAL
handstand


Tuesday

WPT 15
AS 37
ATLAS SQUATS 80
AS37
WPT 15
MILO 12/12
WPT 15
AS 37
ATLAS SQUATS 80
AS 37
WPT 15
MILO 12/12

[michael]

Second week of GUTS with WPT'S.Started raising feet to last basement step about 4" high.
Saturday
WPT 4" 15
AS 60
WPT 4" 15
TBS 200
WPT 4" 15
AS 60
WPT 4" 15
MILO 20/20
21 minutes
Didn't do anything in the evening because of a very physical day at work.

[michael]

Sunday
WPT 4" 15
AS 60
WPT 4" 15
ATLAS SQUATS 80,80 1 MINUTE REST IN BETWEEN
WPT 4" 15
AS 60
WPT 4" 15
MILO 20/20
27MINUTES

Afternoon: 3 sets of 25 partial handstand pushups and 1 set of 30 second handstand hold.

[michael]

Monday AM
WPT with feet raised 5" 15
AS 60
WPT with feet raised 5" 15
TBS 200
WPT with feet raised 5" 15
AS 60
WPT with feet raised 5" 15
MILO 20/20

PM
BEHIND HEAD PULLUPS 1,2
WIDE GRIP 1,2,3
STANDARD 1,2,3
CLOSE GRIP PULLUPS 1,2
CLOSE GRIP CHINS 1,2,3
CROSS GRIP COMMANDO 1,2

[michael]

Tuesday AM
WPT 5" 15
AS 60
WPT 5" 15
ATLAS SQUATS 70,70
WPT 5" 15
AS 60
WPT 5" 15
MILO 20/20

PM
Partial handstand pushups 3 sets of 25 reps and 1 set of 30 second hold

[michael]

Wendsday AM
WPT 5" 15
AS 60
WPT 5" 15
TBS 200
WPT 5" 15
AS 60
WPT 5" 15
MILO 20/20

PM

pyramind chins

[Tim Allen]

Michael,
Looking good, my friend.

I look forward to seeing your progress. Do not fear plateaus. They are inevitable. Use them for launching pads to new goals!

What are your 1 month, 3 month, 6 month, 12 month goals?

[michael]

Tim my 1 month goal for the WPT'S is max at 25, 3 month goal is 35, 6 month 50. Atlas situps I can do 100 but not in 3 minutes.you have to go really fast for this.I hope to do 75 in 3 minutes by 6 months.I'm going to test my self on friday to see where I'm at.

[michael]

Thursday
WPT 5" 15
AS 60
WPT 5" 15
ATLAS SQUATS 100
WPT 5" 15
AS 60
WPT 5" 15
MILO 20/20


No PM workout tired from work. TEST DAY TOMMORROW .

[michael]

Test Day GUTS format
Friday
WPT 5" 25 1MIN
AS 56 3 MIN
TBS 300 10 MIN
AS 55 3 MIN
WPT 5" 23 1 MIN
MILO 20/15 3 MIN
21 MINUTES TOTAL

Felt real good. WPT pushups when done for 1 minute max really got me breathing heavy.I'm going to do one set of WPT in the evening with my feet raised to 12" to see how it feels.My 3 month goal is to get to 25 max reps with my feet raised to 20".

[michael]

I did 2 sets of WPT'S.One set was 2 hours after my test,with my feet 12 inches high.Idid 20 reps.Second set was done right before lunch, with my feet 20 inches high.I did 15 reps but could have did more.When I first tried to raise my feet to 12" I could not do 1 rep and that was 2 weeks ago.I think I'll do 17 reps on all my WPT with my feet 12' for 2 weeks to get use to it.

[Tim Allen]

Michael,
VERY agressive goals!
Are these numbers per set in G.U.T.S.?
If so, I would suggest 20, 25, 30-35. If you exceed these numbers, WONDERFUL!
Performing 100 ASU in 4 minutes is VERY respectable as is 75 in 3.

If you are open to it, consider the G.U.T.S. on-ramp method posted elsewhere on the forum to test yourself and progress. Of course, you will substitute elevated WPTs for MPUs or ASUs.

[michael]

Tim them goals were for my max on my test days every 2 weeks.I know your right,20,25,30,and 35 are much more sustainable in my regular workouts.I will look at the GUTS on ramp thread after this.
Saturday AM
WPT feet 12" 16
AS 70
WPT 12" 16
TBS 200
WPT 12" 16
AS 70
WPT 12" 16
MILO 20/20
24 MINUTES
Afternoon
PYRAMIDED close grip and close grip chins

[michael]

Sunday Am
WPT 12" 16
AS 70
WPT 12" 16
ATLAS SQUATS 55,55,55,55, 15 SECOND REST IN BETWEEN
WPT 12" 16
AS 70
WPT 12" 16
MILO 20/20

[michael]

Did the same workout on the other days I didn't post.
Tuesday AM
WPT 12" 16
AS 70
WPT 12" 16
TBS 200
WPT 12" 16
AS 70
WPT 12" 16
MILO 20/20
after every workout I do 24 knee rollouts 2 minute bridge

[michael]

Did the same workout on the other days I didn't post.
Tuesday AM
WPT 12" 16
AS 70
WPT 12" 16
TBS 200
WPT 12" 16
AS 70
WPT 12" 16
MILO 20/20
after every workout I do 24 knee rollouts 2 minute bridge

[michael]

Wednsday AM
WPT 12" 16
AS 70
WPT 12" 16
TBS 200
WPT 12" 16
AS 70
WPT 12" 16
MILO 20/20
PM
closegrip pullups 1,2,3,4,3,2,1
close grip chins 1,2,3,4,3,2,1

[michael]

Thursday AM
WPT 12" 16
AS 70
WPT 12" 16
TBS 200
WPT 12" 16
AS 70
WPT 12" 16
MILO 20/20

PM
HANDSTAND PUSHUPS 5,5,5,5

ALSO GTG WPT WITH FEET 20" HIGH 4 SETS OF 12 REPS

[michael]

Friday AM
WPT 12" 16
AS 70
WPT 12" 16
TBS 200
WPT 12" 16
AS 70
WPT 12" 16
MILO 20/20


FIT WPT WITH FEET20" 3 SETS 13 REPS

[michael]

Saturday AM
WPT 12" 16
AS 70
WPT 12" 16
TBS 200
WPT 12" 16
AS 70
WPT 12" 17
MILO 20/20
25 ROLL OUTS ON KNEES
PM
PYRAMIDS: CLOSE GRIP PULLUPS 1,2,3,4,3,2,1 CLOSE GRIP CHINS 1,2,3,4,3,2,1
WPT with feet 20" high 2 sets of 15 reps. 1 set with feet 28" of 10 reps.I do 1 set in the morning ,1 in afternoon ,and 1 in the evening.

[michael]

Sunday AM
WPT 12" 17
AS 70
WPT 12" 17
ATLAS SQUATS 42,42,42,42 with 15 second rest in between
WPT 12" 17
AS 70
WPT 12" 17
MILO 20/20

PM
handstand pushups 4 sets of 5 reps

[michael]

Monday AM
WPT 12" 17
AS 70
WPT 12" 17
TBS 200
WPT 12" 17
AS 70
WPT 12" 17
MILO 20/20

PM
close grip pullups 1,2,3,4,3,2,1 close grip chins 1,2,3,4,3,2,1

morning, 4:00 pm, night ; wpt 20" 2 sets of 16 reps, 1 set of 10 with feet at 20"

[michael]

Tuesday AM
WPT 12" 17
AS 70
WPT 12" 17
TBS 200
WPT 12" 17
AS 70
WPT 12" 17
MILO 20/20

PM
handstand pushups 3 1/4 of inch from floor: 4 sets of 5 reps

wpt feet raised 20" 2 sets of 16 and 1 set with feet raised 28" of 10 reps

[michael]

Wednsday AM
WPT 12" 17
AS 70
WPT 12" 17
TBS 200
WPT 12" 17
AS 70
WPT 12" 17
MILO 12/12
PM
close grip pullups 1,2,3,4,3,2,1 close grip chins 1,2,3,4,3,2,1
Felt tired from work so I laid off the extra WPT pushups

[michael]

Thursday AM
WPT 12" 17
AS 70
WPT 12" 17
ATLAS SQUATS 42,42,42,42 10 SECONDS IN BETWEEN
WPT 12" 17
AS 70
WPT 12" 17
MILO 20/20

PM
handstand pushups 3 1/2" from floor 3 sets of 5 reps

Friday is test day. Will be doing GUTS format.

[michael]

Friday test day GUTS format
WPT 12" 27 1MINUTE
AS 57 3 MINUTES
TBS 350 12 MINUTES
AS 57 3 MINUTES
WPT with feet 20" 26 1 MINUTE These were pretty hard around the last 2 reps
MILO 20/15 3 MINUTES
Total time 23 minutes

That's a 2 rep gain with the WPT at 12".I thought I was going to make it to 30 reps but was humbled by the WPT.I will start saturday with my feet at 20" high at 17 reps.I think this is the perfect hight for me.I know I will reach my goals no matter how long it takes.
My assesment after 4 weeks using the WPT'S :They have made me more dense then I have ever been,my strenght has increased,hands and elbows feel indestructable,and endurance has improved.

[michael]

Saturday AM
WPT feet 20" high 17
AS 75
WPT 20" 17
TBS 200
WPT 20" 17
AS 75
WPT 20" 17
MILO 20/20
Legs were sore from Tbs yesterday.I did 25 rollouts on the knees and plan on doing 25 more in the evening to keep up with Tim's challenge.Even though I'm doing them from the knees I know there is going to be improvement in my abs.
PM
close grip pullups 1,2,3,4,5,4,3,2,1 close grip chins 1,2,3,4,5,4,3,2,1

[michael]

Sunday AM
WPT 20" 17
AS 75
WPT 20" 17
ATLAS SQUATS 42,42,42,42
WPT 20" 17
AS 75
WPT 20" 17
MILO 12/12
25 MINUTES 25 WHEEL ROLLOUTS ON KNEES 2 SETS

PM
handstand pushups 5,5,5,5

[michael]

Monday AM
WPT 20" 17
AS 70
WPT 20"
TBS 200
WPT 20" 17
AS 70
WPT 20" 17
MILO 10/10
23 MINUTES 25 Wheel rollouts on knees

PM 25 Wheel rollouts on knees
close grip pullups 1,2,3,4,3,2,1 close grip chins 1,2,3,4,3,2,1 standard pullups 1,2,3,2,1

[michael]

No work today so I woke up to do GUTS and my 7 year old came down the basement.He wanted to exercise so he did this : 5 Atlas pushups,5 Atlas situps,10 squats 3 times each.
Tuesday AM
WPT 20" 17
AS 75
WPT 20" 17
ATLAS SQUATS 125
WPT 20" 17
AS 75
WPT 20" 17
MILO 8/8 25 WHEEL ROLLOUTS ON KNEES

PM
HANDSTAND PUSHUPS 5,5,5,5 25 WHEEL ROLLOUTS ON KNEES
I'LL DO THIS AT 5 PM

[michael]

Wensday AM
WPT 20" 17
AS 75
WPT 20" 17
TBS 200
WPT 20" 17
AS 75
WPT 20" 17
MILO 20/20
25 WHEEL ROLLOUTS ON KNEES
PM
25 WHEEL ROLLOUTS ON KNEES
STANDARD PULLUPS 8 , CLOSE GRIP PULLUPS 7, CLOSE GRIP CHINS 9

[michael]

Thursday AM
wpt 20" 17
as 75
wpt 20" 17
tbs 200
wpt 20" 17
as 75
wpt 20" 17
milo 20/20
25 wheel rollouts on knees

Pm
handstand pushups 5,5,5 25 wheel rollouts on knees

[michael]

Saturday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25Wheelrollouts on knees

PM
Standard pullups 1,2,3,4,5,4,3,2,1 25 wheel rollouts on knees
I did workout Friday but forgot to post.

[michael]

Sunday AM
WPT 20" 18
AS 75
WPT 20" 18
ATLAS SQUATS 125
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES

Afternoon
Handstand pushups 5,5,5,5 25 wheel rollouts on knees

[michael]

monday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25WHEEL ROLLOUTS ON KNEES

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
25 WHEEL ROLLOUTS ON KNEES

[michael]

Tuesday AM
WPT 20" 18
AS 75
WPT 20" 18
ATLAS SQUATS 125
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25Wheel rollouts on knees

PM
Handstand pushups 6,6,6,5 25 wheel rollouts on knees

[michael]

Wednsday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200
WPT 20" 18
AS 75
WPT 20" 18
MILO 6/6 25 rollouts on knees

PM
25 rollouts on knees
Felt like doing one set of max standard pullups. 12 reps

[michael]

Thursday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 ROLLOUTS ON KNEES

AM
HANDSTAND PUSHUPS 6,6,6 AND 4 BOTTOMS UP 25 WHEEL ROLLOUTS ON KNEES
Tommorrow is GUTS test day.

[Tim Allen]

Michael,
I look forward to seeing your progress tomorrow!

[michael]

Friday AM TEST DAY GUTS
WPT 20" 28 1 MINUTE
AS 56 3 MINUTES
TBS 350 12 MINUTES
AS 56 3 MINUTES
WPT 20" 26 1 MINUTE
MILO 20/15 3 MINUTES
23 MINUTES TOTAL TIME
25 WHEEL ROLLOUTS ON KNEES

PM 25 ROLLOUTS ON KNEES

My first set of wpt's felt good.Second set I definitly reached failure.I'm going to stay with 18 reps on my workouts and test 2 weeks from now.Tim I'm seeing great results from the T;'s.

[michael]

Did Tim's 10 set curcuit today.I think I'm going to do it every Saturday if I don't work.
Saturday AM
10 X
WPT 20" 15 Total 140 last set was10 reps with the hardest grip for me,all fingers to back of T's
AS 20 Total 200
TBS 30 Total 300 5 sets feet 1 inch apart 5 sets normal
MILO 10/10
38 MINUTES
25 wheel rollouts on knees

Afternoon
standard pullups 5,5,5 25 wheel rollouts on knees

I changed hand placement and position every set of WPT,s.I just did 15 reps on each set even though I could have done more.Great workout.

[michael]

Sunday AM
WPT 20" 18
AS 75
WPT 20" 18
ATLAS SQUATS 125
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES

PM
handstand pushups 6,6,6 4 reps bottoms up
25 rollouts on knees

[michael]

Monday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES

PM
Standard pullups 5,5,5
isometric pullups in 3 positions; bottom,middle,and top. 3 sets,5,10,15 seconds
25 rollouts on knees

[michael]

Tuesday AM
WPT 20" 18
AS 75
WPT 20" 18
ATLAS SQUATS 125
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES

PM
HANSTAND PUSHUPS 6,6 2 SETS BOTTOMS UP 5,5
25 WHEEL ROLLOUTS ON KNEES
I measured my waist today,lost another inch.So I went from a 37 inch waist to a 34 inch waist today.That's 3 inches since last winter.I also went from 198lbs to current wieght 177lbs.That's 21lbs I lost.I don't want to be lighter than 175lbs because at 5' 11" I think I'll look kind of lanky.I would like to get my waist down to 32 inches but that might not be possible without losing more wieght.I f anybody reads this I would like some insight.Thanks

[michael]

Wednsday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 ROLLOUTS ON KNEES

PM
STANDARD PULLUPS 5,5,5 Isometrics pullups bottom,middle,top 10 seconds each position,20 sec,30 sec
25 rollouts on knees

[michael]

Had to miss Thursdays workout woke up supper late for work.
Friday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES

I will be playing touch football on thanksgiving day with old friends and family.I've done this for 26 years,it's a fun time.The only thing that isn't fun about it is the soreness the next 3 days.So I ran some sprints today,8 50yard sprints after a warm up.I,m going to try to run sprints on saturday,sunday and monday.Iknow this is not the best way to do this but want to get my legs use to running in a short period of time.

[Tim Allen]

Michael,
Changing hand placement on the Ts will build your hands, wrists and forearms like nothing else I have experienced.

FEEL THE BURN!

[michael]

Saturday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 210
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES

AFTERNOON
HANDSTAND PUSHUPS 6,6 2 SETS BOTTOM UP 4 REPS
25 WHEEL ROLLOUTS ON KNEES

I ran one mile at a medium pace in the morning.No soreness from yesterdays sprints.

[michael]

Sunday AM
10 SET CURCUIT
WPT 20"
AS 20 REPS
TBS AND ATLAS SQUATS 30 REPS
For the WPT's I did 4 sets of 18 reps,4 sets of 15 reps,and 2 sets of 12 reps.This is a total of 156 reps.Ichanged grips every set.The 2 sets I did for 12 reps was the hardest grip for me,all fingers to the back.I should have tried for 16 reps on each set instead of 18.This curcuit took me 38 minutes.I alternated TBS and Atlas squats for a total of 300,a 150 each.I didn't run today because I want to see if I can recover in one day,with the soreness I have from running yesterday.
MILO 10/10
25 WHEEL ROLLOUTS ON KNEES

AFTERNOON
25 ROLLOUTS ON KNEES

[michael]

Monday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 200 ZISHA SQUATS 20
WPT 20" 18
AS 75
WPT 20" 18
MILO 20/20
23 MINUTES 25 WHEEL ROLLOUTS ON KNEES
2 high tension sets,5 reps of DVR pullups

DIDN'T DO ANYTHING THIS EVENING BECAUSE WAS TIRED AND SORE FROM YESTERDAY.THE ONLY THING I DID WAS 25 WHEEL ROLLOUTS ON KNEES.

[michael]

Tuesday AM
WPT 20" 18
AS 75
WPT 20" 18
ATLAS SQUATS 150 ZISHA SQUATS 20
WPT 20" 18
AS 75
WPT 20" 18
MILO 5/5
25 MINUTES 25 WHEEL ROLLOUTS ON KNEES

PM
DVR PULLUPS 5 REPS OF 2 SETS HIGH TENSION
25 WHEEL ROLLOUTS ON KNEES

[michael]

Wednsday AM
WPT 20" 18
AS 75
WPT 20" 18
TBS 210
WPT 20" 18
AS 75
WPT 20" 18
MILO 5/5 22 MINUTES
25 WHEEL ROLLOUTS ON KNEES 2 SETS OF 5 REPS DVR PULLUPS AND 2 SETS OF 5 REPS OF C.A.T

PM
STANDARD PULLUPS 6,6,6

[michael]

Thursday AM
WPT 20'' 18
AS 75
WPT 20'' 18
TBS 25 ABS 25 ZISHA SQUATS 25
WPT 20'' 18
AS 75
WPT 20'' 18
MILO 5/5 25 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5/5 C.A.T 5/5

PM
STANDARD PULLUPS 6,6

Even though I'm testing tommorrow I stayed light on the TBS because I played football this morning.I don't feel to sore right now,so hopefully I can get back to the TBS tommorrow.

[michael]

TEST DAY
Friday AM
WPT 20" 26 1 MINUTE
AS 52 3 MINUTES
TBS 250 9 MINUTES
AS 55 3 MINUTES
WPT 20" 26 1 MINUTE
MILO 20/15 3 MINUTES
20 MINUTES TOTAL
25 WHEEL ROLLOUTS ON KNEES

AFTERNOON
STANDARD PULLUPS 6,6,6
DVR PULLUPS 5,5
C.A.T 5,5 25 ROLLOUTS ON KNEES
I pretty much got the same numbers on the WPT's.I don't think being sore from playing football or eating all that good food yesterday had anything to do with it.Although my AS # suffered from the food.I didn't not do as many TBS because my glutes,hips,and back muscles had some DOMS going on.

[michael]

Decide to use a variation that Greg Newton uses today.It was a great workout and I was sweating.
Saturday AM
WPT 20" 18
AS 75
PULLUPS 6
WPT 20'' 18
TBS 110
PULLUPS 6
WPT 20'' 18
AS 75
PULLUPS 6
WPT 20'' 18
TBS 110
PULLUPS 6
WPT 20'' 18 TOTAL TIME 27 MINUTES
AFTERNOON DVR PULLUPS 5,5 WHEEL ROLLOUTS ON KNEES 25,25 C.A.T 5,5

[michael]

Sunday AM
WPT 20'' 19
AS 75
WPT 20'' 19
ATLAS SQUATS 42,42,42,42 10 SECOND REST IN BETWEEN
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 5/5

AFTERNOON
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1 DVR PULLUPS 5,5
25 WHEEL ROLLOUTS ON KNEES

[michael]

Monday AM
WPT 20" 19
AS 75
WPT 20'' 19
TBS 220
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1 25 WHEEL ROLLOUTS ON KNEES
PYRAMID TIMERS WITH STANDARD PULLUPS

[michael]

Tuesday AM
WPT 20'' 19
AS 75
WPT 20'' 19
ATLAS SQUATS 42,42,42,42 10 SECOND REST IN BETWEEN
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 5/5 25 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

AFTERNOON
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
25 WHEEL ROLLOUTS ON KNEES

[michael]

Wednsday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 220
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 5/5 25 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
25 WHEEL ROLLOUTS ON KNEES

[michael]

Thursday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 220
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 5/5 25 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1

[michael]

Friday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 220
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20/20 25 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
PIKE UPS 6

[michael]

Saturday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 230
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20/20
FELT LIKE DO ATLAS III PUSHUPS SO I SUPERSETED THEM WITH DVR PULLUPS
APIII 18,14 DVR PULLUPS 5,5 WAS PRETTY TIRED FROM GUTS

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
25 WHEEL ROLLOUTS ON KNEES
6 PIKE UPS
3 FULL ROLLOUTS

[michael]

Sunday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 230
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20/20 26 WHEEL ROLLOUTS
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1 1,2,3,4,5,4,3,2,1
PIKE UPS 6

[michael]

Monday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 230
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20/20 26 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
RAFTER PULLUPS 1,2,3,4,5,4,3,2,1

[michael]

Tuesday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 230
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20/20 26 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
RAFTER PULLUPS 1,2,3,4,5,4,3,2,1

[michael]

Wednsday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 230
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20/20 26 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
ATLAS LEG RAISES TO 90 DEGREES 15,15

My chest was sore from rafter pullups so I skipped them today.This is the only pullup that I feel alot in my chest.

[michael]

Test Day tommorrow
Thursday AM
WPT 20'' 19
AS 75
WPT 20'' 19
TBS 230
WPT 20'' 19
AS 75
WPT 20'' 19
MILO 20,20 26 WHEEL ROLLOUT ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1 1,2,3,4,5,4,3,2,1

[michael]

Well I missed yesterdays test.I woke up to late and had a really busy and stressful day.So I tested today and happy that I did.
Saturday AM
WPT 20'' 30 1 MINUTE
AS 55 3 MINUTES
TBS 350 12 MINUTES
AS 55 3 MINUTES
WPT 20'' 29 1 MINUTE
MILO 20/15 2 MINUTES
TOTAL TIME 22MINUTES
26 WHEEL ROLLUTS
tHIS IS WHAT I WILL DO IN THE EVENING
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1 1,2,3,4,5,4,3,2,1
This is my 10 week of GUTS with WPT pushups.I believe I went from 20 max to 30max,that's 10 more reps.

[michael]

Sunday AM
WPT 20'' 20
AS 75
WPT 20'' 20
ABS&TBS 50,50,50,50,50
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20 26 WHEEL ROLLOUTS ON KNEES
DVR 5,5

AFTERNOON
BEHIND THE NECK 1,2,3,4
WIDE GRIP 1,2,3,4
STANDARD 1,2,3,4
CLOSE GRIP PULLUPS 1,2,3
CLOSE GRIP CHINS 1,2,3
COMMANDO 1,2

[michael]

Monday AM
WPT 20'' 20
AS 75
WPT 20'' 20
TBS 240
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20 26 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
BEHIND HEAD 1,2,3
WIDE GRIP 1,2,3,4
STANDARD 1,2,3,4,5
CLOSE GRIP 1,2,3
CLOSE GRIP CHINS 1,2,3
COMANDO 1,2,2

[michael]

Tuesday AM
WPT 20'' 20
AS 75
WPT 20'' 20
ABS & TBS 50,50,50,50,50
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20 26 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
BEHIND HEAD 1,2,3
WIDE GRIP1,2,3,4
STANDARD 1,2,3,4
CLOSE GRIP 1,2,3
CLOSE GRIP CHINS 1,2,3
COMANDO 1,2,3

[michael]

Wednsday AM
WPT 20'' 20
AS 75
WPT 20'' 20
TBS 240
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20 26 WHEEL ROLLOUTS ON KNEES

PM
BEHIND HEAD 1,2,3
WIDE GRIP 1,2,3,4
STANDARD 1,2,3,4
CLOSE GRIP 1,2,3
CLOSE GRIP CHINS 1,2,3
COMMANDO 1,2,3

[michael]

Saturday AM
WPT 20'' 20
AS 75
WPT 20'' 20
TBS 250
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20 27 WHEEL ROLLOUTS ON KNEES
DVR PULLUPS 5,5

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1 1,2,3,4,3,2,1

[michael]

Sunday AM
WPT 20'' 20
AS 75
WPT 20'' 20
ABS & TBS 50,50,50,50,50,50 ALTERNATING
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20
DVR PULLUPS 5,5
27 WHEEL ROLLOUTS ON KNEES

AFTERNOON
STANDARD1,2,3,4,5,4,3,2,1
WIDE GRIP 1,2,3,2,1
CLOSE GRIP CHINS 1,2,3,2,1

[michael]

Monday AM
WPT 20'' 20
AS 75
WPT 20'' 20
TBS 250
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20
DVR PULLUPS 5,5 27 ROLLOUTS ON KNEES

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1 1,2,3,4,5,4,3,2,1

[michael]

Tuesday AM
WPT 20'' 19
AS 75
WPT 20'' 20
ABS&TBS 50,50,50,50,50
WPT 20'' 20
AS 75
WPT 20'' 16
MILO 20/ 20

PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
CLOSE GRIP CHINUPS 1,2,3,4,3,2,1

I did a pushups test with my son at his karate school. I counted a total off 54 in 1 minute.They told me that I did 44 good ones.They said I didn't extend all the way and most were done to fast.I pretty much go more the 3/4 in the up position.This feels natural and doesn't hurt my elbows.Anyhow this test wore me out for my morning workout.

[michael]

Wednsday AM
WPT 20'' 20
AS 75
WPT 20'' 20
TBS 250
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20
DVR PULLUPS 5,5
ASSISSTED STANDING WHEEL ROLLOUTS 5 REPS
PM
STANDARD PULLUPS 1,2,3,4,5,4,3,2,1
CLOSE GRIP 1,2,3,2,1

I started doing standing wheel rollouts with assisstance of rubber tubing today.It gives you assistance on the way up.

[michael]

Thursday AM
WPT 20'' 20
AS75
WPT 20'' 20
TBS 250
WPT 20'' 20
AS 75
WPT 20'' 20
MILO 20/20
DVR PULLUPS 5,5
ASSISTED STANDING WHEEL ROLLOUTS 5

No evening workout today. I want to test my pullups tommorrow.Also it's test day and 3 months on GUTS on Friday.

[michael]

Today was my test day.The warrior power t max wasn't so good today.I think I'm at a stand still with my reps in WPTs.Hope somebody can give me some advice to move forward.

Friday AM
WPT 20'' 26 1 MINUTE
AS 57 3 MINUTES
TBS 360 12 MINUTES i COULD HAVE DONE ABOUT 20 MORE
AS 52 3 MINUTES
WPT 20'' 20 1 MINUTE
MILO 20/15 2MINUTES
22 MINUTES TOTAL

AFTERNOON
STANDARD PULLUPS 58
That's my total reps.
standing assited wheel rollouts 5

[michael]

Saturday AM
WPT 20'' 20
AS 75
WPT 20'' 16
ABS& TBS 50,50,50,50, ALTERNATING
WPT 20''19
AS 75
WPT 20'' 14
MILO 20/20

PM
STANDARD PULLUPS 58 REPS
STANDING ASSISSTED WHEEL ROLLOUTS 5

[michael]

Sunday AM
APIII 15
AS 75
APIII 15
TBS 250
APIII 15
AS 75
APIII 15
MILO 20/20

AFTERNOON
STANDARD PULLUPS 58
STANDING ASSISSTED WHEEL ROLLOUTS

HAVE BEEN FEELING A LITTLE BURNED OUT.I THINK THE WPT PUSHUPS ARE AT A STAND STILL .SO I SWITCHED TO APIII FOR TODAY.

[Tim Allen]

Michael,
You are doing well with the Ts.
Be patient with yourself.
If you are a reader, when reading a book, do 15-20 reps after each chapter.
If you watch tv, do 15-20 reps during every commercial.
Just to mix things up occasionally, do Tiger Stretch Push-ups on the Ts. This exercise will increase your mind/body connection exponentially.
Persistence produces POWER!

[michael]

Thanks Tim for the motivation really needed it.
Monday AM
WPT 20'' 20
AS 75
WPT 20'' 19
ABS &TBS 50,50,50,50,50, ALTERNATING
WPT 20'' 16
AS 75
WPT 20'' 15
MILO 5/5

NO PM WORKOUT TODAY HAD A FOOT OF SNOW THIS MORNING.BEEN SHOVELING SNOW ALL DAY, A LITTLE SORE IN MY BICEPS.

[michael]

Tuesday AM
WPT 20'' 20
AS 75
WPT 20'' 19
TBS 250
WPT 20'' 18
AS 75
WPT 20'' 16
MILO 10/10

PM
STANDARD PULLUPS 61 REPS
STANDING WHEEL ROLLOUTS ASSISTED 5

I DID HINDU PUSHUPS ON THE WARRIOR POWER T'S THROUGHOUT THE DAY.I DID 5 SETS OF 8 REPS.

[michael]

Wednsday AM
WPT 20'' 20
AS 75
WPT 20'' 19
ABS & TBS 50,50,50,50,50
WPT 20'' 18
AS 75
WPT 20'' 18
MILO 20/20
Changed hand position on all sets of WPT's.

PM
STANDARD PULLUPS 50
ASSISTED STANDING WHEEL ROLLOUTS 5

I GTG the WPT's through the day without my feet being raised.I did 4 sets of 15 reps with the T's in between differant fingers.

[michael]

Thursday
I woke up late today so I did WPT'S throughout the daywith differant hand positions.I did 12 sets of 15 reps.
I did 2 sets of AS OF 75 REPS and 250 TBS.

Standard pullups 71 reps

[michael]

I need to put a little variety in my routine.After get some advice from Tim this is what I'm going to do:I'm going to use a differant grip position on each set of warrior power t pushups in my GUTS routine.Also everyday I'll will switch hand positions.Throughout the day I'll will do WPT's with differant grip and hand positions.Every other day I'll throw in TBPU Throughout the day.
Friday AM
WPT 20'' 20 GRIP #1 HAND 3&9
AS 75
WPT 20'' 19 GRIP#2
TBS 250
WPT 20'' 10 GRIP #3
AS 75
WPT 20'' 16 GRIP #4
MILO 20/20

PM
STANDARD PULLUPS 30
WIDE GRIP PULLUPS 30
ASSISTED WHEEL ROLLOUTS STANDING 5

I DID NOT DO ANY WPT THROUGH THE DAY WILL START TOMMORROW.READY FOR THE PULLUP CHALLENGE.

[michael]

Saturday AM
WPT 20'' 20 45 DEGREE GRIP 5
AS 75
WPT 20'' 20 GRIP 3
ABS & TBS 50,50,50,50,50, ALTERNATING
WPT 20'' 20 GRIP 2
AS 75
WPT 20'' 20 GRIP 1
MILO 20/20

AFTERNOON
STANDARD PULLUPS 58
THE OTHER 37 REPS i SPLIT BETWEEN 5 OTHER PULLUP VARIATIONS

[michael]

Sunday AM
TBPU 20
AS 75
APUI 20
TBS 150
APUI 20
AS 75
APUI 20
ABS 150
APUI 20
MILO 20/20

PM
STANDARD PULLUPS 58
VARIOUS GRIP PULLUPS 39

[michael]

Monday AM 20 TBPU AND JOINT MOBILITY EXERCISES
WPT 20'' 14 GRIP #1 HAND POSITION 6&12 ON ALL SETS
AS 75
WPT 20'' 14 GRIP# 4
TBS 250
WPT 20'' 14 GRIP #3
AS 75
WPT 20'' 14 GRIP# 2
MILO 20/20

PM
STANDARD PULLUPS 3-8-3 =58 REPS
DIFFERANT GRIP PULLUPS 39 REPS

[michael]

Tuesday AM
TBP 20
AS 75
APUI 20
TBS 150
APUI 20
AS 75
APUI 20
ABS 150
APUI 20
MILO 20/20

PM
STANDARD PULLUPS 58
VARIOUS GRIP PULLUPS 39

[michael]

I think I might have the flu but I felt good enough to workout.
Wednsday PM
TBPU 20
AS 75
WPT 20'' 14 GRIP # 4
TBS 100
WPT 20'' 14 GRIP #2
AS 75
WPT 20'' 14 GRIP #1
TBS 100
WPT 20'' 14 GRIP #5
MILO 20/20

I have been doing my 58 pullups in my Guts like workout.The other 39 I do in the evening.
Tried a max set today and got 10 reps.I could have gotten more if I wasn't sick.

[michael]

Thursday AM
TBPU 20
AS 75
APUI 20
TBS 100
APUI 20
AS 75
APUI 20
ABS 100
APUI 20
MILO 20/20

58 STANDARD PULLUPS in my GUTS . 39 IN THE EVENING.

[michael]

Friday AM
TBPU 20
AS 75
WPT 20'' 14 GRIP #1 HAND POSITION 3&9 THIS IS THE HARDEST HAND POSITION FOR ME
TBS 130
WPT 20'' 14 GRIP #2
AS 75
WPT 20'' 14 GRIP# 3
TBS 130
WPT 20'' 14 GRIP#4
MILO 20/20

STANDARD PULLUPS 3-8-3=58 IN MY GUTS WORKOUT
39 IN THE EVENING

[michael]

Saturday AM
TBPU 20
AS 75
APUI 20
TBS 150
APUI 20
AS 75
APUI 20
ABS 150
APUI 20
AS 75
APUI 20
MILO 20/20

STANDARD PULLUPS PERFORMED IN MY AM ROUTINE 3-8-3=58
EVENING PULLUPS 39 VARIOUS GRIPS

My endurance was alittle off today because of being sick.Hopefully this is my last day of being sick.

[dynogoalie30]

Michael, your workout and your physique look great, your numbers with your pull-ups are also great, do you do the step-ups in you G.U.T.S. program? and do you do any cardio along with your workouts? keep up the great work with the handstand push-ups also. take care.

[michael]

Sunday AM
WPT TBPU 14
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 14
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 14
AS 75
WPT 20'' 15
MILO 20/20

Standard pullups 3-8-3=58 done in between my am wpt's.
39 more pullups in evening.

[michael]

Thanks dynogoalie30 for your kind words.The only cardio I do is my GUTS routine.To me GUTS is the complete package.I don't use step ups in my routine.I use TBS and Atlas Squats.I have also been using the Clarence Bass diet that John mentions in PYTP.

I have put Handstands on hold for the pullup challenge,but I'm going to get at it after.

[michael]

Monday AM
TBPU 20
AS 75
APUI 20
TBS 150
APUI 20
AS 75
APUI 20
ABS 150
APUI 20
MILO 20/20

STANDARD PULLUPS 3-8-3= 58 in AM routine
The other 39 in the evening

[michael]

Tuesday AM
TBPU 20
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 14
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 15
MILO 20/20

STANDARD PULLUPS 3-8-3=58 DONE IN AM WORKOUT
WIDE GRIP & CLOSE GRIP PULLUPS 3-7-3=43 DONE IN THE EVENING

[michael]

Wednsday AM
TBPU 20
AS 75
APUI 20
TBS 150
APUI 20
AS 75
APUI 20
ABS 100
APUI 20
MILO 20/20

STANDARD PULLUPS 3-8-3=58 DONE IN AM WORKOUT
WIDE GRIP & CLOSE GRIP PULLUPS 3-7-3 =43 DONE IN THE PM

[michael]

Thursday AM
TBPU 20
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 14
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 15
MILO 20/20

STANDARD PULLUPS 3-8-3=58 DONE IN AM ROUTINE
WIDE GRIP & CLOSE GRIP PULLUPS 3-7-3=43 DONE IN EVENING

[michael]

Friday AM
TBPU 20
AS 75
APUI 20
TBS & ABS 50,50,50
APUI 20
AS 75
APUI 20
ABS & TBS 50,50,50
APUI 20
MILO 20/20

STANDARD PULLUPS 3-8-3=58 DONE IN AM ROUTINE
WIDE GRIP & CLOSE GRIP PULLUPS 3-7-3=43 DONE IN PM

[michael]

Saturday AM
TBPU 20
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 14
AS 75
WPT 20'' 16
TBS 150
WPT 20'' 16
MILO 20/20

STANDARD PULLUPS 3-8-3=58 IN AM WORKOUT
WIDE GRIP & CLOSE GRIP PULLUPS 3-7-3=43 IN PM

[michael]

No pushups today because I wanted to test my pullup max.After I warmed up my max was 12 reps,new pyramid 4-9-4=69.
Sunday AM
PULLUPS 4
AS 75
PULLUPS 5
TBS 100
PULLUPS 6
AS 75
ABS 100
PULLUPS 7
AS 75
PULLUPS 8
TBS 100
PULLUPS 9
ABS 100
CLOSE CHIN 8
TBS 100
CLOSE CHIN 7
DEEP BREATH
CLOSE CHIN 6
DEEP BREATH
CLOSE CHIN 5
DEEP BREATH
CLOSE CHIN 4

[michael]

Monday AM
TBPU 20
AS 75
WPT 20'' 14
TBS 100
WPT 20'' 14
AS 75
WPT 20'' 16
TBS 100
WPT 20'' 16
MILO 20/20

STANDARD PULLUPS 4-9-4=69 IN AM WORKOUT
AFTERNOON
CLOSE GRIP CHINS & WIDE GRIP PULLUPS 3-8-3=58
LYING LEG RAISES 90% 3 SETS OF 10 REPS
V-UP HOLD 3 SETS OF 30 SECONDS
BACK BRIDGE 3 SETS OF 2 MINUTES ALL DONE IN BETWEEN MY PYRAMIDS

[michael]

Tuesday PM
TBPU 20
AS 75
APUI 20
ABS/TBS 100/50
APUI 20
AS 75
APUI 20
ABS/TBS 100/50
APUI 20
MILO 20/20

STANDARD PULLUPS 4-9-4=69 DONE IN AM WORKOUT

PM
CLOSE GRIP CHINS & WIDE GRIP 3-8-3=58

[michael]

Wednsday AM
TBPU 20
AS 75
WPT 20'' 14
TBS 100
WPT 20'' 14
AS 75
WPT 20'' 16
TBS 100
WPT 20'' 16
MILO 20/20

STANDARD PULLUPS 4-9-4=69 AM WORKOUT

PM
CLOSE GRIP CHINS & WIDE GRIP 3-8-3=58
DO IT AB COURSE BEGINER

[michael]

Thursday AM
TBPU 20
AS75
APUI 20
ABS/TBS 100/50
APUI 20
AS 75
APUI 20
ABS/TBS 100/50
APUI 20
MILO 20/20
STANDARD PULLUPS 4-9-4=69 DONE IN AM

PM
CLOSE GRIP CHINS & WIDE GRIP 3-8-3=58

Pullup challenge has been very suprising for me in the amount of pullups I'm doing a day.The only problem I have is I want to eat like a horse.I just have to becareful of what I eat.

[michael]

Friday am
tbpu 20
as 75
wpt 20'' 14
tbs 150
wpt 20'' 14
as 75
wpt 20'' 16
tbs 150
wpt 20'' 16
milo 20/20
standard pullups 4-9-4=69
pm
do it! Ab course level i
close grip chins & wide grip 3-8-3=58

[michael]

Saturday AM
TBPU 20
AS 75
APUI 20
ABS/TBS 100/50
APUI 20
AS 75
APUI 20
ABS/TBS 100/50
APUI 20
MILO 20/20
STANDARD PULLUPS 4-9-4=69

PM
CLOSE GRIP CHIN&WIDE GRIP 3-8-3=58

[michael]

Tested max pullups: 13 reps
sunday am
tbpu 20
as 75
wpt 20'' 14
tbs 125
wpt 20'' 16
as 75
wpt 20'' 16
tbs 125
wpt 20'' 16
milo 20/20
standard pullups 4-9-4=69

pm
close grip chins 3,4,5,6=18
DO IT AB COURSE LEVEL I

[michael]

Monday am
tbpu 20
as 75
apui 20
abs 100
apui 20
as 75
apui 20
abs 100
apui 20
milo 20/20
standard pullups 4-9-4=69

pm
close grip chins & wide grip 3-8-3=58

[michael]

Tuesday AM
TBPU 20
AS 75
WPT 20'' 14
TBS 150
WPT 20'' 16
AS 75
WPT 20'' 16
TBS 150
WPT 20'' 16
MILO 20/20
STANDARD PULLUPS 4-9-4=69

PM
DO IT AB COURSE
WIDE GRIP & CLOSE GRIP CHINS 3-8-3=58

[michael]

WEDNSDAY AM
TBPU 20
AS 75
APU 20
ABS/TBS 100/50
APU 20
AS 75
APU 20
ABS/TBS 100/50
APU 20
MILO 10/10
STANDARD PULLUPS 4-9-4=69

PM
WIDE GRIP 1,2,3,4,5,4,3,2,1=25 CLOSE GRIP CHINS 1,2,3,4,5,4,3,2,1=25

I'M planning on doing things a little differant after the pullup challenge.I really like the WPT'S ,but I think I might change to APU in March.I'm pretty sure I can maintain my max by doing 3 sets of the T's throughout the day.
I have a goal to be able to do a full handstand pushup so I'm going to work on that Monday,Wednsday,&Friday.Another goal is to be able to do 15 pullups,well I'll work on that 2 days a week.These 2 goals will be done in the PM workouts.Also I will be taking one day a week & do an active recover day.I was thinking about doing power flexes for this.

Things I never write here but do everyday,well sometimes I miss them.Back bridge after GUTS.I do DSR's for my neck . Fingers,wrist & forearms I do DSR's,DVR's &ISO's.I do these when I have free time.

[michael]

Thursday am
tbpu 20
as 75
wpt 20'' 14
tbs 100
wpt 20'' 16
as 75
wpt 20'' 16
tbs 100
wpt 20'' 16
milo 20/20
standard pullups 4-9-4=69
extra morning workout shoveling 15'' of snow for 3 hours.

Afternoon
wide grip 1-5-1=25 close grip chin 1-5-1=25
do it ab course

[michael]

Friday AM
TBPU 20
AS 75
APU 20
ABS & TBS 50,50,50
APU 20
AS 75
APU 20
ABS & TBS 50,50,50
APU 20
MILO 20/20
STANDARD PULLUPS 4-9-4=69

No PM workout because of soreness from shoveling snow.Tommorrow I will reach over 3000 pullups for the months.

[michael]

Saturday AM
TBPU 20
AS 75
WPT 20'' 16
TBS 150
WPT 20'' 16
AS 75
WPT 20'' 16
TBS 150
WPT 20'' 16
MILO 20/20
STANDARD PULLUPS 4-9-4=69

PM
WIDE GRIP 1-5-1=25 CLOSE GRIP CHINS 1-5-1=25

[michael]

SUNDAY AM
TBPU 20
AS 75
TBS 150
AS 75
TBS 150
STANDARD PULLUPS 4-9-4=69 max set 13

PM
DO IT AB COURSE LEVEL I
CLOSE GRIP CHINS 2-6-2=34 CLOSE GRIP PULLUPS 3

[michael]

My lower back is pretty sore from going to low on TBS so I was not able to do AS OR BRIDGES.So I did ABS TODAY.Hopefully I can get back to doing my normal routine within the next 2 or 3 days.
MONDAY AM
APU 20
ABS 100
APU 20
ABS 100
APU 20
APU 20
MILO 20/20
STANDARD PULLUPS 4-9-4=69

PM
CLOSE GRIP CHINS 1,2,3,4,5 WIDE GRIP 4,3,2,1

[michael]

I think it's better if I take a few days off because of my back and do the tiger moves from M-7.

[michael]

My lower back felt much better today.A spanish guy I worked with told me about snake oil in 2007.It's called snake oil but it's cod liver oil & mineral oil.Some brands do read snake oil as one of the ingrediants.The only places I can find this is in spanish stores.I massage it into my back morning,night and before I exercise.Usually within 2 to 3 days no pain.It does smell like fish but it works for me.

I'm going away from WPT's for awhile.I'm going to use APU and try to complete GUTS with them.Testing max on friday.Going to use Greg's method of adding reps,adding to each set every week.Maybe 1 or 2 reps at a time

Thursday AM
APU 20
AS 75
APU 20
ABS/TBS 50,50,50,50
APU 20
AS 75
APU 20
MILO 20/20

PM
PYTP CHEST LESSON EXERCISE 10 REPS EACH
tested max pullups 13

[michael]

Friday AM testing my max
APU 34 1MINUTE
AS 55 3 MINUTES
TBS 300 10 MINUTES
AS 55 3 MINUTES
APU 34 1 MINUTES
MILO 20/15 2 MINUTES
TOTAL TIME 20 MINUTES
PYTP CHEST LESSON 10 REPS EACH


PM
ASSISTED HANDSTAND PUSHUPS 5,5,5

[michael]

Saturday AM
TBPU 20
AS 75
TBPU HANDS & FEET TOGETHER 15
TBS 100
DIVE BOMBER 15
AS 75
TBPU HANDS TOGETHER 15
TBS 100
TBPU FEET TOGETHER 15
PYTP CHEST LESSON 10 REPS EACH

AFTERNOON
BRIDGE 5 MINUTES
NECK DSR 1-4
PYTP FOREARM

As long as I'm not working Saturdays will be variety day for pushups so I can keep it fresh.

[michael]

Sunday AM
TBPU 20
AS 75
APU 22
ABS 100
APU 22
AS 75
APU 22
ABS 100
APU 22
MILO 20/20
STANDARD PULLUPS 4,5,6,7,8,9

PM
DO IT AB COURSE LEVEL I
STANDARD PULLUPS 8,7,6,5,4 FOR A TOTAL OF 69
PYTP CHEST LESSON 10 REPS EACH

[michael]

Monday AM
APU 22
AS 75
APU 22
TBS 200
APU 22
AS 75
APU 22
MILO 20/20

PM
PYTP CHEST LESSON 10 REPS EACH
HANDSTAND PUSHUPS ASSISTED WITH RUBBER TUBING 5,5,5
FOREARM & NECK DSR

[michael]

Tuesday AM
APU 22
AS 75
APU 22
ABS 50,50,50,50 10 SEC IN BETWEEN
APU 22
AS 75
APU 22
MILO 20/20

PM
DO IT AB COURSE LEVEL I
PYTP CHEST LESSON 10 REPS
NECK & FOREARM DSR

[michael]

Wednsday AM
APU 22
AS 75
APU 22
TBS 200
APU 22
AS 75
APU 22
MILO 10/10
PYTP CHEST EXERCISES 3 THROUGH 7 AND 10,12 FOR 10 REPS

PM
ASSISTED HANDSTAND PUSHUPS 5,5,5
NECK & FOREARM DSR

[michael]

Woke up late today so I did PYTP CHEST exercises 3 through 7 & 10,12.Did GUTS in evening.

PM
APU 22
AS 75
APU 22
ABS 100
APU 22
AS 75
APU 22
MILO 10/10
STANDARD PULLUPS 4-9-4=69

[michael]

Friday AM
APU 22
AS 75
APU 22
TBS 200
APU 22
AS 75
APU 22
MILO 20/20
PYTP CHEST 3,4,5,6,7,12,10

PM
ASSISTED HANDSTAND PUSHUPS 5,5,5
NECK & FOREARM

[michael]

Variety today
Saturday AM
MILITARY PU 30
AS 75
FINGER TIP PU 20
ABS 100
LIEDERMAN 10
AS 75
WPT 20'' 15
ABS 100
APU 20
MILO 20/20
PYTP CHEST 3,4,5,6,7,12,10
FOREARMS

AFTERNOON I WILL DO SHOULDER DSR's FOR PYTP FOR THIS WEEK.ALSO I WILL START TO DO THE NECK DSR's EVERY OTHER DAY FOR 30 REPS INSTEAD OF 20 REPS.

[michael]

Sunday AM
APU 22
AS 75
APU 22
TBS 200
APU 22
AS 75
APU 24
MILO 20/20
STANDARD PULLUPS 4,5,6,7,8,9

AFTERNOON
STANDARD PULLUPS 8,7,6,5,4
PYTP CHEST 3,4,5,6,7,12,10

EVENING
DO IT UACR
PYTP SHOULDERS 4,5,6,7,9
I'm just doind DSR's.DSR #8 in the shoulders lesson didn't feel right so I'm going to exclude it.

[michael]

Tuesday AM
APU 22
AS 75
APU 22
TBS 200
APU 22
AS 75
APU 24
MILO 20/20

AFTERNOON
UACR IN DO IT
PYTP CHEST 3,4,5,6,7,12,10 SHOULDERS 4,5,6,7,9

[michael]

Wednsday AM
APU 22
AS 75
APU 22
ABS 50,50,50,50
APU 22
AS 75
APU 24
MILO 20/20
PYTP CHEST 3,4,5,6,7,12,10

PM
ASSISTED HANDSTAND PUSHUPS 5,5,5
PYTP SHOULDER 4,5,6,7,9
WRIST FOREARMS FINGERS

[michael]

Thursday AM
APU 22
AS 75
APU 22
TBS 200
APU 22
AS 75
APU 24
MILO
PYTP CHEST 3,4,5,6,7,12,10

PM
UACR IN DO IT
STANDARD PULLUPS 4,5,6,7,8,9,8,7,6,5,4=69
PYTP SHOULDERS 4,5,6,7,9
NECK DSR 30 REPS

[michael]

Friday AM TEST DAY
APU 40 1 MINUTE
AS 63 3 MINUTES
TBS 300 9 MINUTES
AS 56 3 MINUTES
APU 39 1MINUTE
MILO 20/15 2 MINUTES
TOTAL TIME 19 MINUTES
PYTP CHEST 3,4,5,6,7,10,12
PYTP SHOULDERS 4,5,6,7,9

[michael]

Saturday AM VARIETY DAY
TBPU 20
AS 100
TBPU 20
ABS 50,50,50,50 10 SECONDS IN BETWEEN
TBPU 20
AS 100
TBPU 20
MILO 10/10
PYTP CHEST 4,5,6,7,9,10,12

PM
PYTP BACK 1,2,3,6B
3 EXERCISES GB RECENTLY MENTION FOR THE BACK

[michael]

Sunday am
apu 22
as 75
apu 22
tbs 200
apu 26
as 75
apu 26
milo 20/20
standard pullups 4-9-4=69
pytp chest 4,5,6,7,9,10,12

afternoon
UACR IN DO IT
pytp back 1,2,3,6b,7,8,9

[michael]

Monday AM
APU 22
AS 75
APU 22
ABS 50,50,50,50
APU 26
AS 75
APU 26
MILO 20/20
PYTP CHEST 4,5,6,7,10,12

AFTERNOON
ASSISTED HANDSTAND PUSHUPS 5,5,5
PYTP BACK 1,2,3,6B AND OTHER EXERCISES GB MENTIONED

[michael]

Tuesday AM
APU 22
AS 75
APU 22
TBS 210
APU 26
AS 75
APU 26
MILO 20/20
PYTP CHEST 4,5,6,7

PM
PYTP BACK 1,2,3,6B,

[michael]

Wednsday AM
APU 22
AS 75
APU 22
ABS 50,50,50,50
APU 26
AS 75
APU 26
MILO 10/10
PYTP BACK 1,2,3,6B

PM
ASSISTED HANDSTAND PUSHUPS 6,6,6
PYTP CHEST 4,5,6,7,10,12

[michael]

FridayAM
APU 22
AS 75
APU 22
ABS 50,50,50,50
APU 26
AS 75
APU 26
MILO 10/10

PM
TRYING SOMETHING NEW FOR MY QUEST FOR DOING A FULL HANDSTAND PUSHUP.I'M GOING TO DROP THE PULLUPS FOR A WHILE AND CONCENTRATE ON HANDSTANDS AND DSR'S.
HANDSTAND HOLD 30 SECONDS
PIKE UP PUSHUPS FEET ON THE FLOOR 4 SETS OF 8 REPS
HANDSTAND HOLD 30 SECONDS
IN BETWEEN SETS DSR'S
PYTP CHEST 3, 4,5,6,7 BACK 1,2,3,6B,7,8,9,10

[michael]

Saturday am variety day
jack king pushups 40
as 75
jk pushups 40
tbs 250 after every 50 did iso power flex with legs
jk pushups 40
as 75
jk pushups 40
milo 20/20
pytp biceps 1,2,3,4,5,6,7 10 reps each

afternoon
pytp chest 3,4,5,6,7 back 1,2,3,6b

[michael]

Sunday AM
APU 22
AS 75
APU 26
ABS 100
APU 26
AS 75
APU 26
MILO 10/10

MID MORNING
PYTP CHEST 3,4,5,6,7
BACK 1,2,3,6B
BICEP 1,2,3,4,5,6,7

[michael]

Tuesday AM
APU 22
AS 75
APU 26
ABS 50,50,50,50
APU 26
AS 75
APU 26
MILO 10/10
PYTP CHEST 3,4,5,6,7
BACK 1,2,3,6B

PM
UACR IN DO IT
PYTP BICEPS 1,2,3,4,5,6,7

[michael]

Wednsday AM
APU 22
AS 75
APU 26
TBS 220
APU 26
AS 75
APU 26
MILO 20/20
PYTP CHEST 3,4,5,6,7 BICEPS 1,2,3,4,5,6,7

PM
HANDSTAND HOLD 30 SECONDS
ATLAS LAT ROW 10
PIKE UP PUSHUPS FEET ON FLOOR 10
PYTP BACK #2 10 REPS
PIKE UPS FEET FLOOR 10
PYTP #3 34,34,34 SECONDS
PIKE UP FEET FLOOR 10
PYTP #6B WALL WALK 6 REPS
PIKE UP FEET FLOOR 10

[michael]

Thursday AM
APU 22
AS 75
APU 26
ABS 100
APU 26
AS 75
APU 26
MILO 20/20
PYTP CHEST 3,4,5,6,7 BICEP 1,2,3,4,5,6,7

NO PM WORKOUT TIRED FROM WORK. ONLY UACR FROM DO IT

[michael]

Friday AM TEST DAY
APU 41 1 MINUTE
AS 55 3 MINUTES
TBS 360 12 MINUTES
AS 55 3 MINUTES
APU 41 1 MINUTES
MILO 20/15 2 MINUTES
TOTAL TIME 22 MINUTES
PYTP CHEST 3,4,5,6,7

PM
PYTP BICEPS 1,2,3,4,5,6.7 BACK 1,2,3,6B
UACR IN DO IT LEVEL 1

[michael]

SATURDAY AM VARIATY DAY
WPT 15
AS 75
WPT 15
ABS 50,50,50,50
WPT 15
AS 75
WPT 15
MILO 5/5
PYTP TRICEP DSR's

AFTERNOON
PYTP CHEST 3,4,5,6,7 BACK 1,2,3,6B

[michael]

Sunday AM
APU 23
AS 100
APU 23
TBS 230
APU 23
AS 100
APU 23
MILO 20/20

AFTERNOON
DSR's PYTP
NECK 1,2,3,4 30 REPS EACH
CHEST3,4,5,6,7
TRICEP ALL THE DSR's IN PYTP
PIKE UP PUSHUPS FEET ON FLOOR 5 SETS OF 10 REPS

[michael]

Monday AM
APU 23
AS 80
APU 23
ABS 50,50,50,50
APU 23
AS 80
APU 23
MILO 20/20
PYTP NECK 1,2,3,4 TRICEP DSR'S

PM
UACR IN DO IT LEVEL I
PYTP CHEST 3,4,5,6,7 BACK 1,2,3,6B

i'VE BEEN DOING 10 REPS ON ALL MY DSR'S EXCEPT FOR MY NECK.I do 30 reps,20 reps,10 reps on differant days.

[michael]

Tuesday AM
APU 23
AS 80
APU 23
TBS 100
APU 23
AS 80
APU 23
MILO 10/10

PM
PIKE UP PUSHUPS FEET FLOOR 3 SETS OF 10 REPS

[michael]

Wednsday AM
APU 23
AS 80
APU 23
ABS 50,50,50,50
APU 23
AS 80
APU 23
MILO 20/20
PYTP TRICEP DSR'S SUPERSETED WITH NECK & FOREARMS

PM
UACR IN DO IT LEVEL I
PYTP CHEST 3,4,5,6,7 BACK 1,2,3,6B

[michael]

Thursday AM
APU 23
AS 80
APU 23
TBS 230
APU 23
AS 80
APU 23
MILO 10/10
PYTP CHEST 3,4,5,6,7 NECK1,2,3,4

PM
PIKE UP PUSHUPS FEET FLOOR 4 SETS OF 10 REPS
PYTP BACK 1,2,3,6B TRICEP DSRS

[michael]

Friday AM
APU 23
AS 80
APU 23
ABS 50,50,50,50
APU 23
AS 80
APU 23
MILO 20/20
PYTP CHEST 3,4,5,6,7 TRICEPS DSR'S NECK 1,2,3,4

AFTERNOON
UACR IN DO IT
PYTP BACK 1,2,3,6B FOREARMS

[michael]

No GUTS on saturday because I started doing side work with the trees.Because of the economy I haven't done side work all fall and winter.So Saturday morning I did PYTP joint mobility like I do always before GUTS.I did nothing else.

Woke up today in pain from work yesterday.

Sunday AM
APU 23
AS 80
APU 23
TBS 240
APU 23
AS 80
APU 28
MILO 20/20
NECK ISOMETRICS WITH POWER BELT
PYTP SHOULDER DSR'S 20 REPS EACH

PM
PIKE UP PUSHUPS 5 SETS OF 10 REPS
PYTP CHEST ROPE PULL DOWN 20 REPS PULL APART 20 REPS
BACK 1,2,3,6B

[michael]

Monday AM
APU 23
AS 80
APU 23
TBS 200
APU 23
AS 80
APU 28
MILO 10/10
NECK ISOMETRICS

PM
PYTP BICEP DSR'S
CHEST 3,4,5,6,7
BACK 1,2,3,6B
UACR IN DO IT LEVEL I

[michael]

Tuesday AM
NECK & FOREARM ISOMETRICS
PYTP CHEST & SHOULDER DSR'S
PIKE UP PUSHUPS FEET FLOOR 3 SETS OF 10 REPS

PM
APU 23
AS 80
APU 23
ABS 150
APU 23
AS 80
APU 28
MILO 20/20

[michael]

Wednsday AM
APU 23
AS 80
APU 23
TBS 240
APU 23
AS 80
APU 28
MILO 20/20
NECK & FOREARM ISOMETRICS

PM
UACR IN DO IT LEVEL I
PYTP CHEST 3,4,5,6,7 BACK 1,2,3,6B
PYTP BICEP DSR'S

[michael]

Thursday AM
APU 23
AS 80
APU 23
ABS 50,50,50,50
APU 23
AS 80
APU 28
MILO 20/20
NECK & FOREARM ISOMETRICS

PM
PIKE UP PUSHUPS 4 SETS OF 10 REPS
PYTP SHOULDER DSR'S
CHEST 3,4,5,6,7
BACK 1,2,3,6B

[michael]

Friday AM TEST DAY
APU 39 1 MIN
AS 55 3 MINUTES
TBS 360 12 MINUTES
AS 55 3 MINUTES
APU 38 1 MIN
MILO 20/15 2 MINUTES
TOTAL 22 MINUTES
NECK & FOREARMS ISOMETRICS

My pushups numbers went down a little .I was tired from work the day before.

[michael]

Sunday AM
APU 23
AS 80
APU 23
TBS/PS 100/100, 100/60 12 MINUTES
APU 28
AS 80
APU 28
MILO 10/10
NECK & FOREARM ISOMETRICS

PM
PIKE UP PUSHUPS FEET FLOOR 5 SETS OF 12 REPS
ISO POWER BELT EXERCISES;
ONE ARM MILITARY PRESS
ARM DEPRESSOR
ONE ARM CURL
CHEST PULL
BENT OVER ROW

SATURDAYS ARE ONLY GOING TO BE JOINT MOBILITY AND THE UACR FROM DO IT.

NOW I'M GOING TO EXPERIMENT WITH THE ISO POWER BELT

[michael]

Monday AM
APU 23
AS 80
APU 23
ABS/PS 100/120
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM ISOMETRICS


PM
UACR IN DO IT LEVEL I
ISOMETRIC POWER BELT
ONE ARM MILITARY PRESS
ARM DEPRESSOR
ONE ARM CURL
CHEST PULL
BENT OVER ROW

[michael]

Tuesday AM
APU 23
AS 80
APU 23
TBS/PS 200/100
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM ISOMETRICS

PM
PIKE UP PUSHUPS FEET FLOOR 3 SETS OF 12 REPS
ISOMETRIC POWER BELT
ONE ARM MILITARY PRESS
ARM DEPRESSOR
ONE ARM CURL
CHEST PULL
BENT OVER ROW
SQUAT
10 TBS JUMPERS

[michael]

Wednsday AM
APU 23
AS 80
APU 23
ABS/PS 100/100
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM ISOMETRICS

PM
UACR IN DO IT LEVEL I
ISOMETRIC POWER BELT
ONE ARM MILITARY PRESS
ARM DEPRESSOR
ONE ARM CURL
CHEST PULL
BENT OVER ROW
SQUAT
10 BURPEES

[michael]

Thursday AM
APU 23
AS 80
APU 23
TBS/PS 200/100
APU 28
AS 80
APU 28
MILO 10/10
NECK & FOREARM ISOMETRICS

PM
PIKE UP PUSHUPS FEET FLOOR 4 SETS OF 12 REPS
POWER STEPS 100 REPS
ISOMETRIC POWER BELT
BEHIND NECK PRESS
ARM DEPRESSOR
BICEP CURL
CHEST PULL
BENT OVER ROW
3 POSITIONS 6 SECOND HOLD

[michael]

Sunday AM
APU 23
AS 80
APU 28
ABS 100/100
APU28
AS 80
APU 28
MILO 20/20

PM
PIKE UP PUSHUPS FEET ON CHAIR 5 SETS OF 5 REPS
IPR ISOMETRICS

[michael]

Monday AM
APU 23
AS 80
APU 28
TBS 240
APU 28
AS 80
APU 28
MILO 20/20
NECK DSR'S & FOREARM POWER FLEXES

PM
UACR IN DO IT LEVEL I
POWER FLEXES

[michael]

Tuesday AM
APU 23
AS 80
APU 28
ABS/PS 200/100
APU 28
AS 80
APU 28
MILO 10/10
NECK & FOREARM ISOMETRICS

PM
PIKE UP PUSHUPS WITH FEET ON CHAIR 3 SETS OF 5 REPS
IPR ISOMETRICS

[michael]

Wednsday PM
APU 23
AS 80
APU 28
TBS/PS 240/100
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM DSR'S

PM
UACR IN DO IT LEVEL I
ISO POWER FLEXES

[michael]

Thursday AM
APU 23
AS 80
APU 28
ABS/PS 200/100
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM ISOMETRICS

PM
PIKE UP PUSHUPS FEET FLOOR 4 SETS OF 6 REPS
IPR ISOMETRICS

[michael]

Friday AM TEST DAY GUTS
APU 46 1 MIN
AS 55 3 MINUTES
TBS 360 12 MINUTES
AS 55 3 MINUTES
APU 45 1 MIN
MILO 20/15 2 MINUTES
TOTAL 22 MINUTES

PM
UACR IN DO IT LEVEL I
ISO POWER FLEXES IN IPR

I FELT REALLY GOOD TODAY .ONLY FOUR MORE REPS TO GET TO 50 REPS ON THE PUSHUPS IN ONE MINUTE.

[michael]

Sunday AM
APU 28
AS 80
APU 28
ABS/PS 200/100
APU 28
AS 80
APU 28
MILO 10/10
IPR ISOMETRICS

AFTERNOON
PIKE UP PUSHUPS ON CHAIR 5 SETS OF 7 REPS

[michael]

Monday AM
APU 28
AS 80
APU 28
TBS 200
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM DSR'S

PM
UACR IN DO IT LEVEL I
ISO POWER FLEXES IN IPR

[Tim Allen]

Michael,
Try substituting UACR7 for ASU in your G.U.T.S. workout.
Performing the 7 exercises (25 reps each) takes about 7 minutes.
Enjoy!

[michael]

Thanks Tim,do you do this everyday?Or every other day?
Tuesday AM
APU 28
AS 80
APU 28
ABS 50,50,50,50
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM ISOMETRICS

PM
PIKE UP PUSHUPS FEET ON CHAIR 3 SETS OF 8 REPS
ISOMETRICS IN IPR

[Tim Allen]

Depending on time, I did this routine every day for the Ab portion of G.U.T.S.:

50 ASU
25 UACR7
50 ASU

Today, I did something different in place of ASU:

25 UACR7 X2 (this is level 2, as you know)

I talked with John today. He has modified the UACR to only include 5 exercises, so I will add ASU and make it 6. I may perform 25 reps of ASU, then 25 UACR5, then 25 ASU. Should take about 12 minutes.

[michael]

Wednsday AM
APU 28
AS 50
UACR5 20
APU 28
TBS 250
APU 28
AS 50
UACR5 20
APU 28
MILO 20/20
NECK & FOREARM DSR'S

PM
ISOMETRIC POWER FLEXES IN IPR

[michael]

Friday AM
APU 28
AS 80
APU 28
TBS 200
APU 28
AS 80
APU 28
MILO 20/20
NECK & FOREARM DSR'S

PM
ISOMETRIC POWER FLEXES IN IPR
UACR IN DO IT

[michael]

Sunday Am
APU 28
AS 80
APU 28
ABS 50,50,50=150
TBS 50,50,50=150
APU 28
AS 80
APU 33
MILO 20/20
NECK & FOREARM ISOMETRICS

AFTERNOON
HANDSTAND PUSHUP NEGATIVES 5 SETS OF 3 REPS
ISOMETRICS FROM IPR

[michael]

Monday AM
APU 28
AS 80
APU 28
TBS 250
APU 28
AS 80
APU 33
MILO 10/10
NECK & FOREARM DSR'S

PM
UACR 2 SETS OF 20
ISOMETRIC POWER FLEXES

[michael]

Hopefully not a major set back but my back got hurt at work.This happened on Monday and I had a pretty bad couple of days.I can not do my usaul routine to get my back feeling good.This has been the longest I've been out of comishion.Wednsday was pretty intense because I tried to work.I thought going to the hospital was inevitable.

[michael]

First workout since Monday 4-12-11.I feel much better and the pain is gone.I just need to get myflexiblity back.

Friday AM
APU 28
AS 70
APU 28
ABS/PS 100/100
APU 33
AS 60
APU 33
MILO 20/20
NECK & FOREARM DSR'S

PM
ISOMETRIC POWER FLEXES

THE ATLAS SITUPS I COULD ONLY GO TO A NINETY DEGREE ANGLE AND NOT AS MANY.
UACR WAS DEFINETLY OUT BECAUSE I HAVE NO POWER IN MY HIP FLEXORS OR LOWER BACK RIGHT NOW.

[michael]

Saturday AM
APU 28
AS 70
APU 28
TBS/PS 200/100
APU 33
AS 70
APU 33
MILO 10/10
NECK & FOREARM DSR'S

AFTERNOON
SINKRAM ARM EXERCISES

ATLAS SITUPS & TBS WAS NOT FULL RANGE BUT IT'S GETTING BETTER.ALSO I DID THE SINKRAM EXERCISES BEFORE BUT COULDN'T DO CURTAIN ONES BECAUSE OF MY BACK.ALL I GOT TO SAY IS WHAT A PUMP.

[michael]

Sunday AM
APU 28
AS 75
APU 28
ABS/PS 200/100
APU 33
AS 75
APU 33
MILO 20/20
ISOMETRICS

AFTERNOON
PIKE UP PUSHUPS ON THE WARRIOR POWER T's 5 SETS OF 5 REPS
NECK ISOMETRICS,FOREARM ISO'S, FEET AND CALVE WORK IN BETWEEN SETS

[michael]

Monday AM
APU 28
AS 75
APU 28
TBS 220
APU 33
AS 75
APU 33
MILO 20/20
NECK & FOREARM DSR'S

PM
POWER FLEXES
UNABLE TO DO UACR BECAUSE BACK STILL HAS A LITTLE SORENESS

[michael]

Tuesday AM
APU 28
AS 75
APU 28
ABS 100/100
APU 33
AS 75
APU 33
MILO 20/20
ISOMETRICS

NO EVENING WORKOUT BECAUSE TIME LIMITED

[michael]

Wednsday AM
APU 28
AS 75
APU 28
TBS/PS 240/100
APU 33
AS 75
APU 33
MILO 20/20
NECK & FOREARM DSR'S

PM
ISO POWER FLEXES
UACR IN DO IT 2 SETS OF 20 REPS
BACK BRIDGE 2 MINUTES

FIRST TIME TODAY I WAS ABLE TO DO THE UACR AND THE BRIDGE.

[michael]

Thursday AM
APU 28
AS 75
APU 28
ABS 100/100
APU 33
AS 75
APU 33
MILO 20/20
ISOMETRICS FROM IPR

PM
PIKE UP PUSHUPS ON WPT 5 SETS OF 5 REPS
BACK BRIDGE 2 MINUTES

[michael]

Friday AM
APU 28
AS 75
APU 28
PS 300
APU 33
AS 75
APU 33
MILO 20/20

PM
POWER FLEXES
UACR IN DO IT LEVEL I

[michael]

Sunday AM
APU 28
AS 80
APU 33
TBS 300
APU 33
AS 80
APU 33
MILO 20/20
ISOMETRICS FROM IPR

AFTERNOON
PIKE UP PUSHUPS WITH WPT 5 SETS OF 6 REPS
AB ROUTINE FROM PYTP

[michael]

Monday AM
APU 28
AS 80
APU 33
ABS 50,50,50,50
APU 33
AS 80
APU 33
MILO 20/20
NECK & FOREARM DSR'S

PM
POWER FLEXES
UACR LEVEL I

[michael]

Tuesday AM
APU 24
AS 80
APU 24
TBS 220
APU 24
AS 80
APU 24
MILO 20/20
ISOMETRICS IPR

PM
HANDSTAND PUSHUPS 3 INCHES FROM GROUND 3 SETS OF 6 REPS
PYTP ABS ROUNTINE

[michael]

Wednsday AM
APU 28
AS 80
APU 33
ABS/PS 100/200
APU 33
AS 80
APU 33
MILO 10/10
POWER FLEXES

PM
UACR LEVEL I
NECK & FOREARM DSR'S

[workout warrior]

Hey Michael
It is inspiring how your consistent with your routines, keep it up!
May I ask you what is UACR?

Thanks

-Ahmed

[michael]

Thanks Ahmed,Transformetrics and the forum has inspired me to be consistent.

UACR(ULTIMITE AB CARVING ROUTINE) is an ab routine that is in one of John's upcoming books.Level 4 or the advance is 5 exercises done for 25 reps for 4 circuits.I'm almost at the end of level I and it has really help with my goal to have a 32 inch waist.

[michael]

Friday AM TEST DAY
APU 50 1MINUTE
AS 72 4 MINUTES
TBS 360 11 MINUTES
AS 71 4 MINUTES
APU 50 1 MINUTE
MILO 20/20 2 MINUTES
TOTAL TIME 23 MINUTES
POWER FLEXES

PM
UACR LEVEL I

[michael]

Warm up workout before a hard days work.
Saturday AM
LIEDERMAN PUSHUP 20
AS 70
LIEDERMAN PUSHUP 20
ABS 100
LIEDERMAN PUSHUP 20
AS 70
LIEDERMAN PUSHUP 20
MILO 10/10

[michael]

Sunday AM
APUIII 23 1MINUTE
AS 80
TBS 500 16 MINUTES
AS 80
APUIII 20 1 MINUTE
MILO 20/20

PM
HANDSTAND PUSHUPS 3 INCHES FROM FLOOR 5 SETS OF 6 REPS
STANDARD PULLUPS 5 SETS OF 5 REPS

Decided to test myself on the APUIII because I want to start to do them 1 or 2 times a week.Also I decided to do 500 TBS and see how long it would take me.For handstand training I have come to the conclusion that I should do handstand pushups.I can't get my head to the floor but with the use of books I can measure my progress.Right now I'm at 3 inches from the floor.I'm also thinking about using the power flexes all week in stead of switching to isometrics.I might add muscle control to my workouts.

[michael]

Monday AM
APU 33
AS 80
APU 33
ABS/PS 100/100
APU 33
AS 80
APU 33
MILO 10/10
POWER FLEXES

PM
UACR LEVEL I
NECK & FOREARM DSR'S

[michael]

Tuesday AM
APU 33
AS 80
APU 33
TBS 250
APU 33
AS 80
APU 33
MILO 20/20
POWER FLEXES UPPER BODY

PM
HANDSTAND PUSHUPS 3 INCHES FROM FLOOR 3 SETS OF 6 REPS
STANDARD PULLUPS 3 SETS OF 5 REPS
POWER FLEXES LOWER BODY

[michael]

Dynogoalie30 if you read this I left you a PM.
Wednsday AM
APU 33
AS 80
APU 33
ABS 100/100
APU 33
AS 80
APU 33
MILO 20/20
MUSCLE CONTROL 15 MINUTES

PM
UACR 2 CIRCUITS OF 22 REPS EACH EXERCISE
NECK & FOREARM DSR'S

[michael]

Thursday AM
APU 33
AS 80
APU 33
TBS 250
APU 33
AS 80
APU 33
MILO 10/10
ISOMETRIC POWER FLEXES

PM
HANSTAND PUSHUP 3 INCHES OFF FLOOR 4 SETS OF 6 REPS
PULLUPS 4 SETS OF 5 REPS

[michael]

Friday AM
APU 24
AS 80
APU 24
ABS 200
APU 24
AS 80
APU 24
MILO 20/20
MUSCLE CONTROL 10 MINUTES

THIS MUSCLE CONTROL IS A EXPERIMENT

PM
UACR LEVEL I
NECK DSR'S
FOREARMS,FINGERS, &WRIST ISO'S & DSR'S

[michael]

No work today so I felt like a little variety.This is a form of Benny's 300 workout with a differant pushup variation.

Saturday AM
APUIII 10 REPS OF 10 SETS. IN BETWEEN I DID THESE EXERCISES FOR 30 REPS EACH:

CROSSOVER PRESS DOWN
ROPE PULL DOWN
CH-5 DSR
PULL APART,UP & DOWN
LIEDERMAN PECTORAL CONTRACTION
ATLAS LAT ROW
LIEDERMAN BACK CONTRACTION
MILO
THE C.A.T.
MCSWEENY HIGH REACH

AFTER I DID ;
AS 100
PS 498 12 MINUTES
AS 100

PM
NECK & FOREARM DSR'S

[michael]

Sunday AM
APU 24
AS 80
APU 24
ABS/TBS 50,50/100
APU 24
AS 80
APU 24
MILO 20/20
ISOMETRIC POWER BELT FOR 20 MINUTES HELD EACH POSITION FOR A MINUTE

AFTERNOON
HANDSTAND PUSHUPS 3 INCHES OFF THE FLOOR 2,3,4,5,6
PULLUPS 3,4,5,6,7
NECK,FINGER,FOREARM & WRIST ISOMETRICS

[michael]

Monday AM
APU 24
AS 80
APU 24
TBS 270
APU 24
AS 80
APU 24
MILO 20/20
NECK.WRIST,FOREARM,AND FINGER ISOMETRICS

PM
UACR LEVEL I 2 SETS OF 23 REPS
ISOMETRICS

[michael]

Tuesday AM
APU 24
AS 80
APU 24
ABS/PS 150/100
APU 24
AS 80
APU 24
MILO 20/20
POWER FLEXES

PM
HANDSTAND PUSHUPS 3 INCHESOFF FLOOR 2,3,4,5,6
PULLUPS 2,3,4,5,6

[michael]

Wednsday AM
APU 24
AS 80
APU 24
TBS 270
APU 24
AS 80
APU 24
MILO 10/10
ISOMETRIC POWER BELT USED LIKE A CHEST EXPANDER FOR 10 MINUTES

PM
UACR LEVEL I I AT 24 REPS
SHOULDER DSR'S
NECK & FOREAM ISO'S

[michael]

Thursday AM
APU 24
AS 80
APU 24
ABS 200
APU 24
AS 80
APU 24
MILO 20/20

ISOMETRIC POWER FLEXES FOR 15 MINUTES

PM
HANDSTAND PUSHUPS 3 '' FROM FLOOR 2,3,4,5,6
PULLUPS 2,3,4,5,6
NECK & FOREARM DSR'S 30 REPS EACH EXERCISE

[michael]

Took the day off yesterday.
Saturday AM NO WORK VARIETY DAY
TBPU 20
AS 80
APUIII 13
TBS 150
APUIII 13
AS 80
APUIII 13
ABS 150
APUIII 13
MILO 5/5

AFTERNOON
BACK BRIDGE 3 MINUTES
FRONT BRIDGE 45 SECONDS
GYMNASTIC BRIDGE 50 SECONDS
WALL SQUAT ON TOES 1 MINUTE
FINGERTIP PUSHUP 1 MINUTE
HANDSTAND HOLD 1 MINUTE
HANG FROM BAR 1 MINUTE

This is the first time I reach the 3 minute mark in the back bridge.

[michael]

Sunday AM
APU 24
AS 80
APU 24
TBS 150
APU 24
AS 80
APU24
TBS 150
APU 29
MILO 20/20
SHOULDER LESSON IN PYTP 15 REPS EACH ARM

AFTER SHOWER
PULL APART 15 REPS
LIEDERMAN CHEST CONTRACTION 15 REPS
ATLAS LAT ROW 15 REPS PER SIDE
LIEDERMAN BACK CONTRACTION 15 REPS

AFTERNOON
HANSTAND PUSHUPS 3 INCHES FROM FLOOR 5 REPS 5 SETS
PULLUPS WITH TOWEL AROUND BAR 5 REPS 5 SETS
NECK & FOREARM WORK IN BETWEEN SETS


THROUGH OUT THE DAY I DID THIS:
2 BICEP ,2 TRICEP EXERCISES THROUGH OUT THE DAY
AN HOUR BEFORE BED I'M GOING TO DO THIS:
LIEDERMAN PRESS OUT (LEG)
CALF RAISES 50 REPS
SHIN/TOE PRESS 3 SETS OF 25


SOUNDS LIKE ALOT. BUT IF YOU DO WHAT JOHN SAYS IN PYTP,DOING THE EXRCISES THROUGH OUT THE DAY IT'S NOT.

[michael]

Monday AM
APU 24
AS 80
APU 24
ABS 100,100
APU 24
AS 80
APU 29
MILO 10/10
SHOULDER LESSON IN PYTP 15 REPS EACH ARM

I DID THE SAME THING THAT I DID YESTERDAY.I DID 2 EXERCISES PER BODY PART THROUGHOUT THE DAY.

PM
UACR LEVEL 2 25 REP SETS THE FORM IS NOT PERFECT

[michael]

Wednsday AM
APU 24
AS 80
APU 24
ABS 200
APU 24
AS 80
APU 29
MILO 20/20
SHOULDER LESSON IN PYTP 15 REPS EACH ARM

THROUGHOUT THE DAY
PULLUP APART
LIEDERMAN CHEST CONTRACTION
ATLAS LAT ROW
LIEDERMAN BACK CONTRACTION
2 BICEP,2 TRICEP
LIEDERMAN LEG PRESS
CALF RAISES 50
SHIN/TOE PRESS 50

PM
UACR LEVEL 2

[michael]

TEST DAY
Friday AM
APU 50 1 MINUTE
AS 51 3 MINUTES
ABS 300 9 MINUTES
AS 54 3 MINUTES
APU 50 1 MINUTE
MILO 20/15 2 MINUTES
19 TOTAL MINUTES
FOREARM & NECK DSR'S 30 REPS

[michael]

Saturday AM
APUIII 13
AS 80
APUIII 13
PS 260
APUIII 13
AS 80
APUIII 13
MILO 20/20


PM
NECK & FOREARM DSR'S
CALF RAISES 50
SHIN/TOE PRESS 50

[michael]

Sunday AM
APU 24
AS 100
APU 24
TBS 300
APU 29
AS 100
APU 29
MILO 20/20
PYTP CHEST LESSON:
CROSSOVER PREES DOWN 20
ROPE PULL DOWN 20 EACH SIDE
PULL APART 20
CH-5(DSR) 20 EACH SIDE

I DO NECK ,FOREARM,FINGER,AND WRIST WORK EVERYDAY

AFTERNOON
HANDSTAND PUSHUPS 3 SETS OF 5 REPS
HANDSTAND HOLD 30 SECONDS
KNEE/ELBOW STAND 30 SECONDS
HEADSTAND 100 COUNT


PYTP SHOULDER LESSON:
SH-5 (DSR) 30
SH-6(DSR) 30
SH-7(DSR) 30
SH-9(DSR) 30

[michael]

Monday AM
APU 24
AS 100
APU 24
ABS 100,100
APU 29
AS 100
APU 29
MILO 20/20
CROSS OVER PRESS DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20 EACH SIDE

2 SETS OF 5 REPS 3 TIMES A DAY -HANDSTAND PUSHUPS,PULLUPS

PM
PYTP BICEP & TRICEP:
BI-1(DSR) 30
BI-3 30
BI-4 30
BI-7 30
TR-2 (DVR) 30
TR-5(DSR) 30
TR-7(DSR) 30
TR-8(DVR) 30

[tomman]

looks like a great routine. the pypt exercises are great. I think its a gem that I for one overlook at times. I use the ab program alot, as well as the bicep and tricep.

Keep up the good work!

Tomman

[michael]

Thanks Tomman,

PYTP is a gem.I'm using it to work my shoulders and arms more.

Tuesday AM
APU 24
AS 80
APU 24
TBS 200 LEGS WERE TIRED FROM PLAYING BALL WITH MY SON ALL DAY
APU 29
AS 80
APU 29
MILO 20/20
CHEST PYTP:
CROSSOVER PRESS DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5 (DSR) 20 EACH SIDE


2 SETS OF 5 REPS 3 TIMES A DAY ;HANDSTAND PUSHUPS AND PULLUPS

PM
SH-5(DSR) 30
SH-6 30
SH-7 30
SH-9 30

[michael]

Wednsday AM
APU 24
AS 80
APU 24
ABS 200
APU 29
AS 80
APU 29
MILO 20/20
CHEST PYTP:
CROSSOVER PRESS DOWN 20
ROPE PULL DOWN 20 EACH SIDE
PULL APART 20
CH-5(DSR) 20 EACH SIDE

2 SETS OF 5 REPS 3 TIMES A DAY;HANDSTAND PUSHUPS,PULLUPS

PM
UACR LEVEL 2
PYTP 30 REPS EACH
B-1,3,4,7
TR-2,5,7,8

[michael]

Thursday AM
APU 24
AS 80
APU 24
TBS 280
APU 29
AS 80
APU 29
MILO 20/20
CHEST PYTP;
CROSSOVER PRESS DOWN 20
ROPE PULLDOWN 20
PULL APART 20
CH-5(DSR) 20 EACH SIDE

2 SETS OF 5 REPS 3 TIMES A DAY;HANDSTAND PUSHUPS,PULLUPS

PM
SH-5,6,7,9 30 REPS

[michael]

Friday AM
APU 24
AS 80
APU 24
ABS 200
APU 29
AS 80
APU 29
MILO 20/20
PYTP CHEST;
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20


PM
UACR LEVEL 2
PYTP:
BI-1,2,3,7 30 REPS EACH
TR-1,2,3,4 30 REPS EACH

[michael]

Saturday AM
WPTPU 10
AS 80
WPTPU 10
ABS 100
WPTPU 10
AS 80
WPTPU 10
MILO 20/20

NECK,FOREARM,FINGERS DSR'S & DVR'S

i HAVE WORK TODAY SO IT'S A LITE WORKOUT

[michael]

Sunday AM
APU 24
AS 80
APU 29
TBS/PS 200/200
APU 29
AS 80
APU 29
MILO 20/20
PYTP ENTIRE CHEST LESSON FOR 20 REPS EACH

2 SETS OF 5 REPS 3 TIMES A DAY OF HANSTAND PUSHUPS AND PULLUPS

AFTERNOON
ENTIRE SHOULDER LESSON IN PYTP FOR 30 REPS EACH

[michael]

Monday AM
WPTPU 22'' 12
AS 80
WPTPU 22'' 12
ABS 200
WPTPU 22'' 12
AS 80
WPTPU 22'' 12
MILO 20/20
PYTP CHEST:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

2 SETS OF 5 REPS 3 TIMES A DAY OF HANDSTAND PUSHUPS AND PULLUPS

PM
UACR LEVEL 2
BI-1,2,3,4 30 REPS
TR-1,2,3,4 30 REPS

[michael]

Tuesday AM
APU 24
AS 80
APU 29
TBS 250
APU 29
AS 80
APU 29
MILO 20/20
PYTP CHEST:
CROSS OVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

2 SETS OF 5 REPS 3 TIMES A DAY OF HANDSTAND PUSHUPS AND PULLUPS

PM
PYTP SHOULDER:
SH-5,6,7,9 30 REPS EACH

[michael]

Wednsday AM
WPTPU 22'' 12
AS 80
WPTPU 22'' 12
ABS 200
WPTPU 22'' 12
AS 80
WPTPU 22'' 12
MILO 20/20
CHEST PYTP:
CROSSVER PUSH DOWN 20
ROPE PULL DOWN 10
PULL APART 10
CH-5(DSR) 10
LIEDERMAN CHEST CONTRACTION 10

2 SETS OF 5 REPS 3 TIMES ADAY OF HANDSTAND PUSHUPS AND PULLUPS

PM
UACR LEVEL 2
PYTP SHOULDER:
SH-5,6,7,9-30 REPS

[michael]

Thursday AM
APU 24
AS 80
APU 29
TBS 250
APU 29
AS 80
APU 29
MILO 20/20
PYTP CHEST:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

2 SETS OF 5 REPS 3 TIMES A DAY OF HANDSTAND PUSHUPS AND PULLUPS

PM
BI-1,2,3,7 30 REPS
TR-1,2,3,4 30 REPS

[michael]

Friday AM
WPT 22'' 12
AS 80
WPT 22'' 12
ABS 200
WPT 22'' 12
AS 80
WPT 22'' 12
MILO `10/10
PYTP CHEST:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

2 SETS OF 5 REPS 3 TIMES A DAY OF HANDSTAND PUSHUPS AND PULLUPS

PM
UACR LEVEL 2
PYTP SHOULDER LESSON

[michael]

Saturday AM
APU 50 1 MINUTE
AS 72 4 MINUTES
PS 380 10 MINUTES
ATLAS SQUAT LUNGE 12
AS 72 4 MINUTES
APU 50 1 MINUTE
MILO 20/15 1 MINUTE 30 SEC
TOTAL TIME 22 MINUTES
PYTP CHEST:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

2 SETS OF 5 REPS 3 TIMES A DAY OF HANDSTAND PUSHUPS AND PULLUPS

AFTERNOON
DIPS 5 SETS OF 7 REPS SUPERSETED WITH LATERAL BICEP CURL 5 SETS OF 5 REPS
JUST WANTED TO EXPERIMENT WITH THIS TODAY

[michael]

Sunday AM
WPT 22'' 12
AS 80
WPT 22'' 12
ABS 200
WPT 22'' 12
AS 80
WPT 22'' 14
MILO 20/20
PYTP CHEST:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

(F.I.T FOR HANDSTAND AND PULL UPS

AFTERNOON
PYTP SHOULDER LESSON 30 EACH

[michael]

Monday AM
APU 29
AS 80
APU 29
TBS 250
APU 29
AS 80
APU 29
MILO 20/20
PYTP CHEST:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T. HANDSTAND PUSHUPS AND PULLUPS

PM
UACR LEVEL 2
DIPS SUPERSETED WITH LATERAL BICEP CURL 6 SETS OF 8 REPS

[michael]

Tuesday AM
WPT 22'' 12
AS 80
WPT 22'' 12
ABS 100/100
WPT 22'' 12
AS 80
WPT 22'' 14
MILO 20/20
CHEST PYTP:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T. HANDSTAND PUSHUPS AND PULLUPS

PM
PYTP SHOULDERS:
SH-5,6,7,9 30 REPS
F.R.Y. SHOULDER PRESS 12 REPS OF 3 SETS
PENNER CALF RAISE 3 SETS OF 25 REPS
SHIN/TOES PRESS 3 SETS OF 25 REPS

[michael]

Wednsday AM
APU 29
AS 80
APU 29
TBS 260
APU 29
AS 80
APU 29
MILO 20/20
CHEST PYTP:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T. HANDSTAND PUSHUPS AND PULLUPS

PM
UACR LEVEL 2
DIPS SUPERSETTED WITH F.R.Y. LATERAL BICEP CURL(JOPLIN) 6 SETS OF 8 REPS

[michael]

Thursday AM
TBPU 30
AS 80
ABS FEET 6 INCHES APART 50,50,50,50
AS 80
TBPU 26
MILO 20/20
PYTP CHEST:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T. HANDSTAND PUSHUPS AND PULLUPS

PM
PYTP SHOULDERS:
SH-5,6,7,9 30 REPS

[michael]

Friday AM
FEET RAISED 22'' PUSHUPS 24
AS 80
TBS 200
AS 80
FEET RAISED 22'' PUSHUPS 24
MILO 20/20
PYTP CHEST;
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T. HANDSTAND PUSHUPS AND PULLUPS

PM
DSR'S FOR BICEPS AND TRICEPS

FELT TIRED TODAY SO I TOOK IT EASY IN THE EVENING.I'VE BEEN TESTING DIFFERANT PUSHUPS BECAUSE I'M GOING TO COSTA RICA JUNE 27.I MAY NOT HAVE ACCESS TO CHAIRS FOR ATLAS PUSHUPS AND I DON'T WANT TO TAKE A CHANCE OF BRINGING THE POWER WARRIOR T'S.SO MY PLAN IS TBPU,JACK KING PUSHUPS OR MILITARY PUSHUPS FOR THE 3 WEEKS THAT I'M THERE.

[michael]

Saturday AM
APU 29
ATLAS ONE LEGGED BALANCE LUNGE SQUATS 6
AS 80
APU 29
AOLBLS 6
ABS 50,50,50,50 ALTERNATED HEEL TOGETHER AND 6 INCHES APART
APU 29
AOLBLS 6
AS 80
APU 34
AOLBLS 6
MILO 20/20
CHEST PYTP:
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T. HANDSTAND PUSHUPS AND PULLUPS

AFTERNOON
UACR LEVEL 2
DIPS SUPERSETED WITH LATERAL BICEP CURLS 6 SETS OF 10 REPS

[dynogoalie30]

Michael, could you explain how to do the Atlas Squat/Lunge combo, It sounds like a great 2 in 1 exercise.

[michael]

Im sorry dynogoalie, it's called, the atlas one legged balance lunge squat.also know as bulgarian split squat.john wrote a post called,''the most important must do exercises and i ask him how to do it on that post.i believe you posted on it and the instructions are on that post.

Sunday am
apu 29
as 80
apu 29
tbs 300
apu 29
as 80
apu 34
milo 20/20
pytp chest;
crossover push down 20
rope pull down 20
pull apart 20
ch-5(dsr) 20

f.i.t for handstand pushups and pullups

afternoon
pytp shoulders
sh-5,6,7,9 30 reps

[gbjj]

Michael,


f.i.t for handstand pushups and pullups


Can you explain what that is???

[michael]

Joe Justice's term for GTG.(Fitness Interval Training)Doing an exercise or 2 throughout the day.I pretty much half my max.

Monday AM
WPT 22'' 12
AS 80
WPT 22'' 12
ABS 200
WPT 22'' 14
AS 80
WPT 22'' 14
MILO 20/20
PYTP CHEST
CROSSOVER PUSH DOWN 10
ROPE PULL DOWN 10
PULL APART 10
CH-5(DSR) 10

F.I.T. HANDSTAND PUSHUPS AND PULLUPS

PM
CLOSE GRIP PUSHUPS SUPPERSETTED WITH THE LATERAL BICEP CURL 6 SETS OF 10 REPS
UACR LEVEL 2

[dynogoalie30]

Michael, thanks for reminding me of the post about the squat/lunge. I tried Atlas ballet squats yesterday, wow what a lower body workout, thanks again.

[michael]

Your right Dynogoalie30 ABS are a great lower body workout.Iusually put my heels together when I do them, but after I heard Greg does them with his feet wider I tried them.For me the heels together works more of my hamstrings.Feet about 6 inches apart really opens up my hips.Since I know I can do 500 TBS and 400 ABS when ever I want. I think it's better to switch them every day to work my legs differantly and it helps me to prevent burnout.

Tuesday AM
APU 29
AS 80
APU 29
TBS 270
APU 29
AS 80
APU 34
MILO 20/20
CHEST PYTP
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T HANDSTAND PUSHUP AND PULLUPS

PM
SHOULDER PYTP
SH-5,6,7,9 30
F.R.Y SHOULDER EXERCISE 3 SETS OF 10

[michael]

Wedsnday Am
WPT 22'' 12
AS 80
WPT 22'' 12
ABS 200
WPT 22'' 14
AS 80
WPT 22'' 14
MILO 20/20
PYTP CHEST
CROSSOVER PUSH DOWN 10
ROPE PULL DOWN 10
PULL APART 10
CH-5(DSR) 10

F.I.T HANDSTAND PUSHUPS AND PULLUPS

PM
UACR LEVEL 2
PYTP TRICEP LESSON EXERCISES 1-6 SUPERSETED WITH LATERAL BICEP CURLS
I DID 6 SETS OF 10 REPS
DIPS AND CLOSE GRIP PUSHUPS JUST DON'T AGREE WITH MY ELBOW

[michael]

Thursday am
apu 29
as 80
apu 29
tbs 200
apu 29
as 80
apu 34
milo 20/20
pytp chest
cross over push down 10
rope pull down 10
pull apart 10
ch-5(dsr) 10

f.i.t handstand pushups and pullups

pm
pytp shoulder
sh-5,6,7,9 30 reps

[michael]

Friday AM
WPT 22'' 12
AS 80
WPT 22'' 14
ABS 50,5050,50
WPT 22'' 14
AS 80
WPT 22'' 14
MILO 20/20
PYTP CHEST
CROSSOVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T HANDSTAND PUSHUPS AND PULLUPS

PM
UACR LEVEL 2
DID THE ARMS CHAPTER IN POWER FLEX

[michael]

Saturday AM
APU 29
AS 80
APU 29
TBS 270
APU 34
AS 80
APU 34
MILO 20/20
PYTP CHEST
CROSS OVER PUSH DOWN 20
ROPE PULL DOWN 20
PULL APART 20
CH-5(DSR) 20

F.I.T HANDSTAND PUSHUPS AND PULL UPS

PM
THE SHOULDER CHAPTER IN POWER FLEX

THIS IS MY LAST POST UNTIL JULY 17TH BECAUSE I'LL BE IN COSTA RICA.