the big 3

[keith james]

Hi Everyone

This is my new routine, it is basic but it hits all the major bodyparts.

If you are in between routines please give this on a try and let me know how it goes.

Atlas Squats: 3 sets 50, 45, 35 reps
Atlas Pushup III: 6 sets 35,25,45,30,30,31reps.
Close Grip Chinups: 5 sets 5,4,5,6,4 reps.

KEITH JAMES.

[keith james]

Hi Everyone

Well here is day 2 of my workout which i did yesterday but had no time to write it down.

Atlas Squats: 5 sets 30,35,30,35,35 reps.
Atlas Pushups III: 6 sets 25,30,30,24,35,30 reps.
Close Grip Chinups: On these i did 5 sets of 6 reps.

KEITH JAMES.

[keith james]

Well here is another day's training

Atlas Squats: 5 sets 35, 40,30,25,36 reps.
Atlas Pushup III: 6 sets 35,30,30,27,35,40 reps.
Close Grip Cinups: 1 set of 1,2,3,4,5,4,3,2,1 reps.

All the best.

KEITH JAMES.

[keith james]

Hi Everyone

Today's workout is as follows:

Atlas Squats: 1 set 105 reps.
Atlas Pushups: 6 sets 35,40,38,35,40,45 reps.
Close Grip Chinups: 5 sets 5 reps.

KEITH JAMES.

[keith james]

Only a quick workout today, i usually do not train 2 days in a row, but i thought that i just do a quick workout just to get the blood into the trained areas.

Atlas Squats: 1 set 86 rpes.
Atlas Pushup III: 1 set 42 reps.
Close Grip Chinups: 1 set 1,2,3,4,5,4,3,2,1 reps.

KEITH JAMES.

[keith james]

Hi Guys

Just finished a workout with my nephew, this how it went:

Military Pushups: 2,4,6,8,10,12,10,8,6,4,2 reps.
Wide Pushups: 2,4,6,8,10,8,6,4,2, reps.
Incline Pushups: 2,4,6,8,6,4,2 reps.
Crunches: 2 sets of 15 reps.
Classic Isometric Contractions for the chest.

That was it for today, worked up a bit of a sweat.

KEITH JAMES.

[keith james]

Finished this workout earlier:

Atlas Pushup III: 8 sets of 30,35,28,45,35,26,25,38 reps.
Atlas Squats: 1 set of 110 reps.
Close Grip Chinups: 5 sets 0f 6 reps.

It felt good today, plenty of energy.

KEITH JAMES.

[keith james]

Hi Everyone

Well back from my holiday and i managed to do some training whilst there:

Monday, before i went away i managed to train:
Atlas Pushup III : 300 reps.
Tricep Pushups: 100 reps.

That was it for then.

KEITH JAMES.

[keith james]

Tuesday was a rest day, for Wednesday it went like this: dsr & dvr training: taken from PYTP.

High Reach : 15 reps.
Full Range Pectoral Contraction: 15 rpes.
1 Arm Chin: 12 reps.
Atlas Bicep flex and Reach: 15 reps.

KEITH JAMES.

[keith james]

Thursday looked like this:

Liederman Pushups: 300 reps.
Tricep Pushups: 200 reps.
Liederman Pushup Variation: 100 reps.
The Milo: 2 sets of 5 reps ( warmup), 2 sets 0f 5 reps ( hard). Thanks Tim Allen.
A rest today and back training tomorrow.

All the best.

KEITH JAMES.

[keith james]

Hi Everyone

Had quite a rest, as i celebrated my birthday on Saturday, so a new week and a new start.

This has been my workout so far today:

Pushups (with a 3 inch raise under each arm, so a low Atlas Pushup I) 10 sets of 40 reps.
Flat footed squats: 30, 40, 40 reps.
Crunches: 20, 30, 25, 25 reps.

All the best.

KEITH JAMES.

[keith james]

Hi Gang

Missed a few threads about my workouts. this how's it's gone so far:

Wednesday's workout looked like this,

Military pushups: 10 sets of 40 reps.
Crunches: keep on goning until 100 reps are reached.
Incline pushups: 5 sets of 35 reps.

That's it for today, until next time.

KEITH JAMES.

[keith james]

Well Thursday workout went like so,

Atlas Squats: 5 sets of 45 reps.
Calf raises from the floor: 100 reps.
Neck resistance from the front, side, back and twisting the head ( as done in PYTP and Powerflex): 2 sets of 20 reps.

Rested on friday, start again after.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Just finished today's workout:

Military Pushups, fast paced: 500 reps.
Eagle flex 1: level 3.
Bear flex 1: level 3.
Gorilla flex 1: level 3.
Bull elk flex 1: level 3.
Military Pushups: 1 set 20 reps, super slow style.

The super slow style was done: 4 second raise and 8 second lower.

Even though i am not a big fan of full super slow training i thought it might be good for a last muscle pump, to get the blood pumping in the chest. It worked i am still sweating.

Until next time.

KEITH JAMES.

[keith james]

Hi Everyone

Changing the direction of my training, please read Viking Dan's 10,000 Pushup Challenge in One Month thread on Ask John Peterson Forum.

So i started today after reading the thread, so my workout looked like this today:
Military Pushups = 1000 REPS.
Crunches = 100 reps.

So that is it today, until next time.

KEITH JAMES.

[Viking Dan]

Holy smokes! How long did 1000 take you? How did you do it? 100 sets of 10? 10 sets of 100?

There was one guy on here awhile back who did 1200 a day, in an hour, as 60 sets of 20.

[keith james]

Hi Viking Dan

I did my workout as so, it took me under an hour to do the pushups, i usually do them as many as i can then take a few breaths and carry on like that until i reach 100 reps. Then between 30 seconds to a minute rest, but sometimes i carried on using deep breaths until i reached 200 - 300 reps then i would rest for about a minute, it depends on how i feel after each 100 reps.

Then the crunches i did when i could fit them in.

Once again thanks for an interesting thread, cheers.

KEITH JAMES.

[keith james]

Hi Gang

Just finished a quick workout:

Wide grip pullups; 25 reps.
Close grip chinups: 25 reps.
Calf raises, feet on the floor: 100 reps.

That was it for now, until next time.

KEITH JAMES.

[keith james]

Hi everyone

Just finished my workout:

Military Pushups / Wide (32 inches apart), using pushup stands:1000 REPS.
Reverse Crunches: 100 REPS.

I timed the first 500 reps and it took about 20 minutes to do, i know the first 300 reps took 11 minutes.

Really enjoying this new course.

All the best.

KEITH JAMES.

[keith james]

Just a quick workout this morning:

Alternate lunges: 100 reps per leg, changing every 20 reps.
Calf raises, feet on the floor: 100 reps.

All done for today.

KEITH JAMES.

[keith james]

No training for me yesterday, a rest day, very needed. Had a hard kickboxing training on thursday, very tired yesterday.

So today's workout looks like this:

Military Pushups: 1500 REPS.
The Milo: 1 set of 15 reps.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Just literally finished my workout and as i enjoyed the wide pushups last week i am going to aply the same width to different styles of pushups. My workout it went like this:

Atlas Pushup II: 500 REPS.
Military Pushups / Wide (32 inches apart), using pushup stands: 600 REPS.
Reverse Crunches: 50 reps.
Crunches: 50 reps.
Calf Raises, feet on the floor: 50 reps.
Wall Squat & hold: 2 minutes.

All done for today.

All the best.

KEITH JAMES.

[Mason Black]

This is awesome Keith! Thanks to you guys I'm going to shoot for 10,000 by the end of the month starting tomorrow.

Keep at 'em!

[keith james]

Hi Mason

Please keep us posted on how your workouts are going, as its always nice to see what people accomplish.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Just a quick workout today.

Close Grip Chinups: 30 reps.
Front, back, side and twisting of the head, neck resistance: 20 reps each way.

Well that is it for today.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

I trained last night and it went like this:

Panther flex I (atlas pushups): 1000 REPS.
Eagle flex I: level 3.
Bear flex I: level 3.
Gorilla flex I: level 3.
Bull elk flex I: level 3.

Feeling good so far.

All the best.

KEITH JAMES.

[keith james]

Hi folks, need to catch up. Missed a workout here.

Yesterday's workout was jus a quick workout:

Panther flex I: 900 REPS.
Eagle flex I: level3.
Bear flex I: level3.
Gorilla flex I: level 3.
Bull elk flex I: level3.

That's it for week 2, roll on week 3.

KEITH JAMES.

[keith james]

So my workout for the start of week 3 of the 10,000 REP PUSHUP CHALLENGE, wen tlike this:

Panther flex I: 5000 reps.
Eagle flex I: level 3.
Bear flex I: level 3.
Gorilla flex I: level 3.
Bull elk flex I: level 3.
Panther flex I: 500 reps.

My neck was trained from the Powerflex book all for Level 3.

I also did:

Frog flex I: level 3.

That is my workout for today.

KEITH JAMES.

[keith james]

Hi Folks

made a mistake on the previous thread, it was meant to say, 500 reps on both Panther flexes, sorry about that.

Another session today, this is it:

Panther flex I: 1500 REPS.
Eagle flex I: level 3.
Bear flex I: level 3.
Gorilla flex I: level 3.
Bull elk flex I: level 3.

That's it for today.

All the best.

KEITH JAMES.

[keith james]

Hi Everyone

Finished my training today and it went like this:

Panther flex I: 1500 REPS.
Eagle flex I: level 3.
Bear flex I: level 3.
Gorila flex I: level 3.
Bull elk flex I: level 3.

That's it for today.

All the best.

KEITH JAMES.

[keith james]

Hi Folks

Well a new week and a new start to a different routine, having just finished the 10,000 pushup challenge.

This is how it looks like today:

Military Pushup, using pushup handles, hands 32 inches apart: REPS = 70, 60, 60, 40, 60, 60, 70, 80. TOTAL REPS = 500 REPS.

Atlas Squats = 100 REPS.

Crunches = 100 reps.

First workout of a new routine, feeling good.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Yesterday's workout was a lower body workout, this is it:

Atlas Squats: 100 reps.
Lunges: 100 reps.
Calf Raises: 100 reps.
Crunches: 100 reps.
Leg raises: 100 reps.

All done, upper body in the next workout.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Need to catch up, yesterday's workout went like this:

Military pushups, wide grip, 32 inches apart: 500 reps.
Eagle flex I: level 3.
Bear flex I: level 3.
Gorilla flex I: level 3.
Bull elk flex I: level 3.

All done.

KEITH JAMES.

[keith james]

Saturday's workout went like this, sorry this is put on late.

Military Pushups, wide grip, 32 inches apart, with pushup stands. 1000 REPS.
Atlas situps: 100 reps.
Leg raises: 100 reps.

That was it for now.

All the best.

KEITH JAMES.

[keith james]

Right up to date with today's workout:

Jack King Pushups ( thanks Greg for the name): 100 reps.
Military Pushups, wide grip, 32 inches apart, with pushup handles: 500 reps.
Crunches: 100 reps.
Side crunches: 50 reps each side.

All done for today.

All the best.

KEITH JAMES.

[keith james]

Hi Gang

Tried a pullup workout, this is how it looked:

Close grip chinups, 90% lowering: 10, 8, 6, 6, 8, 10 reps.
Wide grip pullups, from dead hang: 3 sets of 5 reps.
Standard grip pullups, from dead hang: 3 sets of 5 reps.
Close grip pullups, 90% lowering: 8, 6, 6 reps.

TOTAL REPS = 100 REPS.

Military pushups, Pushup stands, 32 inches apart: 500 reps.

TOTAL WORKOUT TIME = 1 HOUR.

That's it for today.

All the best.

KEITH JAMES.

[Tim Allen]

Keith,
You are really progressing!
Let me know your max on reps on the standard pull-up and I will let you know the number of reps you will do in one set of sets.

[keith james]

Hi Tim

The next time i train on the pullups i will let you know.#

All the best.

KEITH JAMES.

[Viking Dan]

Close grip chinups, 90% lowering: 10, 8, 6, 6, 8, 10 reps.
Wide grip pullups, from dead hang: 3 sets of 5 reps.
Standard grip pullups, from dead hang: 3 sets of 5 reps.
Close grip pullups, 90% lowering: 8, 6, 6 reps.

TOTAL REPS = 100 REPS.

Not to split hairs, but I count 98. How long do you rest between sets?

[Greg Newton]

Keith,

You're a beast. Motivation for working out tonight was flagging. Your pithy posts have reinvigorated it.

Greg

[keith james]

Not to split hairs, but I count 98. How long do you rest between sets?

Hi Viking Dan

I must have made a mistake, sorry about that i will do 2 more on my next pullup workout :)

Hi Greg

Thanks for the post, if any of us on this forum can motivate each other, then we are doing our job. We are not like other forums where they put people down.

It's great to hear from the likes of you, as you and everyone on this forum motivate me, so thanks for that.

All the best.

KEITH JAMES.

[keith james]

Hi Viking Dan

I forgot to say that i never really count my rest times, it usually goes between 15 - 30 seconds between sets and maybe 30 seconds to a minute between exercises.

I must admit that it depends on how i feel on the day.

KEITH JAMES.

[Viking Dan]

Were you in the military, Keith?

[keith james]

Hi Viking Dan

Yes i was, i was in the First Battalion of the royal regiment of wales, Blenheim Platoon, i joined back in 1990.

Why do you ask?

All the best.

KEITH JAMES.

KEITH JAMES.

[keith james]

Hi Viking Dan

I forgot to WISH YOU A HAPPY BIRTHDAY.

Hope you have a good one.

KEITH JAMES.

[Viking Dan]

Hi Viking Dan

Yes i was, i was in the First Battalion of the royal regiment of wales, Blenheim Platoon, i joined back in 1990.

Why do you ask?

All the best.

KEITH JAMES.

KEITH JAMES.

I ask because you obviously have an insane level of conditioning.

Thanks for the birthday wish.

[keith james]

Hi Viking Dan

Thanks for the compliment :)

Hope you have a great day today.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Just to say that i have ahd a couple of days off training as i am feeling under the weather a bit.

A slight cold and an infection in my right eye, so taking some pain killers now and hoping to get back training as soon as i can.

All the best.

KEITH JAMES.

[keith james]

Hey Everyone

My first workout since i have been a little off, this is it:

Atlas Squats: 100 reps.
Calf Raises: 100 reps.
Front Neck Resist: 20 reps.
Rear Neck Resist: 20 reps.
Side Neck Resist: 20 reps.
Twist Neck Resist: 20 reps.
Military Pushups, wide grip, 32 inches apart, using pushup handles: 500 reps.

All done, good to be back on the trail.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

I forgot to put down my last workout, which was on saturday. Have not trained much over the last week or so.

I did a ful body workout, that went like this:

Dvr squats: 20 reps.
Pull apart up and over: 15 reps.
Liederman chest press: 15 reps.
Dvr high reach: 15 reps.
Dvr chinups: 15 reps.
Dvr bicep curls: 12 reps.
Back raises: 15 reps.
Crunches: 20 reps.

That is it, all the best.

KEITH JAMES.

[keith james]

Hi Everyone

Well yesterday's workout was lower body:

Atlas squats: 100 reps.
Calf raises: 100 reps.
Atlas situps: 100 reps.
Leg raises: 100 reps.
Crunches: 50 reps.

A nice brief but a well paced workout.

All the best.

KEITH JAMES.

[keith james]

Well hit the shoulders, biceps and neck, this is how it went:

dsr front raises: 2 sets of 20 reps.
dsr side raises: 2 sets of 20 reps.
dsr shrugs: 2 sets of 20 reps.

dsr bicep curls: 2 sets of 15 reps.
dsr seated bicep curls: 2 sets of 15 reps.
dsr high bicep curls: 2 sets of 15 reps.

front neck resist: 3 sets of 20 reps.
rear neck resist: 3 sets of 20 reps.

All done for today.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

I have been away from this forum for about a week or more i managed to train on Monday and i did 300 reps of Atlas pushup III and 100 Atlas Situps.

I am looking forward to the pullup challenge in 2011.

All the best.

KEITH JAMES.

[keith james]

Right guys

As reported on the Pullup challenge, these are my exercises for the rest of my body for this week:

Atlas pushup I: 500 reps.
Atlas squats: 200 reps.
Calf raises on a block: 100 reps.
Handstand pushups: 5 sets of max reps.
Neck, arms, abs: i choose 2 exercises from PYTP for each bodypart.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

My second week on the Pullup Challenge, i have reported on the Pullup Challenge forum about my back exercises and the rest of my exercises are written below:

Military Pushups: 500 reps.
Atlas Squats: 1 set of max reps.
Atlas Situps: 1 set of max reps.
Neck Bridge: 1 set of max holds.

I am going to concentrate on these main exercise for this week, trying to put on some mass.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Just finished my workout for today, this is how it went:

Panther flex I: 500 reps.
Eagle flex I: level 3.
Bear flex I: level 3.
Gorilla flex I: level 3.
Bull elk flex I: level 3.

Atlas situps: 150 reps.

All done for today.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Right then today's workout went like this:

Close grip chinups: 6 - 18 - 6 reps.

the arm exercises below were done in superset fashion, each exercise were done for 4 sets of 10 reps. All the arm exercises are done in dsr fashion.

Seated concentration curls + Blade hand pressout.
Standing bicep curl + Backfist down.
High peak curl + Tricep pushdowns.
Standing concentration curls + Tricep extentions.

All done for another day.

All the best.

KEITH JAMES.