Charlie Holliday's Workout Log

[Greg Newton]

11-11-2010

Charlie is a student of mine who is doing his senior project on becoming more physically fit. Charlie is taking a weight training class every other day. However, the days he has me, he spends 15-20 minutes after class doing our kind of stuff. Today was the third workout.

Charlie is pretty busted up from sports and weights. At 5-7 and a half, he weighs 187. He has shoulder mobility problems and bad knees.

Military Pushup X 35
Atlas situp X 60
Tiger Bend Squat X 100

Front pull with the Isometric Powerbelt - 2 positions
Curl with the Isometric Powerbelt - 2 positions
Sumo Deadlift with the Isometric Powerbelt - 1 position

Swoboda Phoenix - 6 repetions

[Spid_Amerzon]

Whats the "Swoboda Phoenix"?

[Greg Newton]

An enhanced version of one of Swoboda's exercises. I do them every day. They'll be featured in the book Gordon and I are working on about Swoboda's system.

Greg Newton

[Greg Newton]

11-17-2010

Military Pushups X 35
Atlas Situps X 75
Tiger Bend Squats X 100

The Swoboda Phoenix X 6

We ran out of time, so we didn't do anything with the isometric belt. Charlie also did this workout at home on 11-15-2010. This is what I am surprised at. Within just a few workouts, and I only see Charlie five days every two weeks, but there are already changes in his posture, in his musculature and in his shoulder mobility.

Now, Charlie does do a weight training class every other day doing crossfit stuff. However, he had been doing that since August with no change or difference. In fact, after the first couple of workouts doing the pushups and the isometric exercises for his shoulders, he reported his bench press had gone back up twenty pounds.

*Note - the Swoboda Phoenix is an alll around exercise for strengthening and improving the flexibility in the shoulders, lower back, and hamstrings. It is very simple, but it is in the execution of the movement that the results come.

*Note - we tested Charlie for Chin-ups when we first started and he could do five at 187 and 5-7 & 1/2 in height.

Greg Newton

[Greg Newton]

1-19-2011

Three circuits - Atlas Pushups - Atlas Situp - and Tiger Bend Squat 25 reps each

[Greg Newton]

1-21-2011

Today four circuits of 25. Added the Atlas Rope Pull for 1 X 10 each side. Had another student named Guner Rabey join in.

Greg

[Greg Newton]

1-27-2011

Circuits 4 X 25 - Atlas Pushup, Atlas situp, and Tiger Bend Squat

Added the rope pull afterwards

*Note - next workout - change to the Balance Squat. Also add one more classic DSR.

[Greg Newton]

1-31-2011

I changed Charlie to the Balance Squat. He is with me 2.5 hours every other day, so I started mixing things up on him to get more volume. Periodically throughout class I'll say, "Charlie buddy, remember the ole senior project? And then Charlie will have to do a circuit of Atlas Pushups, Atlas Situps, and Balance Squats. He did 4 X 25 today.

Charlie is a bit lazy and less than motivated unless someone is pushing him. But, I have to say we are finally getting some consistancy and getting him in a groove. Once the light bulb goes on, I won't have to push him.

At the end I had him do 1 X 10 in the chest pull apart and 1 X 10 in the Rope Pulldown.

[Greg Newton]

2-2-2011


Once the light bulb goes on, I won't have to push him.




Prophetic words. He and Gunter did their routine throughout class without prompting.

*Note - I need to test Gunter on his pullups, situps, and pushups.

[Greg Newton]

2-4-2011

Got back from the field trip early enough to catch Charlie by surprise. Guess what? It is fifteen minutes before the bell rings. Charlies did 3 circuits of 25, Atlas pushup, Atlas Situp, and Balance Squat followed by the Rope Pull and the Chest pull apart for ten repetitions. Gunter was MIA today.

[Greg Newton]

2-8-2011

Four cycles Atlas Pushups, Situps and Balance Squats X 25

The Rope Pull, the Chest Pull Apart and the Atlas Curl X 10

[Greg Newton]

2-10-2011

Gunter did the regular workout.

Charlie thought he was going to skate because I was busy with competition practice. Ha Ha

For Charlie it was 50 Tiger Stretch Pushups and 100 Tiger Bend Squats followed by a shoulder bridge of 3 minutes.

[Greg Newton]

2-14, 2-16, 2-18

Charile and Gunter Both did the 4 X 25 in the Atlas pushup, situp, and balance squat. They also did three of the Atlas DSR's.

[Greg Newton]

2-25-2011

The Charlie Holliday log is officially closed. I helped Charlie do his final test and set up his powerpoint with some pictures of Charles Atlas and explanations for the exercises. On test Charlie did 44 pushups, 100 Atlas Situps and 200 Tiger Bend Squats. With admittedly sporadic workouts Charlie increased his max in pushups by 9, his situps by 25 and his deep knee bends by 100.

What does it prove? Nothing much. Charlie by his own admission is unmotivated to train on his own. He is the kind of guy who keeps personal trainers in business. But we got his senior project in and hopefully I planted some seeds for the future. The knees and shoulders were much better than when he started, so that was a plus.

Greg Newton