View Full Version : 2011: the G.U.T.S. and Powerflex year
A new year, a new direction (is it really?).
I have been changing programmes more than enough. The break over the holiday season gave me a chance to reflect on what I have been doing during 2010 regarding bodyweight and self-resistance exercises. I decided to go for G.U.T.S. and Powerflex, two systems that gave me the most satisfying results up until now.
I plan to start as follows: determine maximum for the GUTS routine, and start doing 5 sets of 50% numbers, increasing one, two or three reps on the last set. I begin with the 50% numbers, because I found out that starting out with higher numbers is to high fetched for me. On Powerflex, I use Greg's approach of 50,75 and 100% tension in three consecutive sets.
Jan
Greg Newton
01-12-2011, 08:01 AM
Hey Jan,
You can't go wrong with that approach. In 2009 I spent six weeks doing the Powerflex exercises for the high numbers that Jim Forystek recommends. The results were spectacular and this is why. There is a synergism about combining high rep calisthenics like pushups with high rep DSR's. There is a lot of blood flow created and the muscles are being swelled with oxygenated blood from the deep breathing. Too, with DSR upper body movements you are pitting muscle against muscle. Even though you are working a specific area, the counter balancing limb is also flexing, tensing and relaxing. This produces a very different look from working both limbs together; very much like a Greek sculpture.
Combined with G.U.T.S. you have an ideal program. There is a lot of crossover on both sides, but with G.U.T.S. three times a week you have conditioning and strength building. With The Powerflex calisthenics and DSR's, done in high repetitions, you are strengthening and sculpting the musclature. It is an ideal combination. In fact John created G.U.T.S. with the idea that you could do bodypart speicalization afterwards. Although, I prefer doing a G.U.T.S. routine followed the next day by the exercises I use for shaping the muscles.
Good luck on your journey this year.
Greg
Thank's for the endorsement my friend :) My goal this year is to reach G.U.T.S.level 1.
I took a few pictures yesterday evening, will try to post them in the galery section tonight.
Tuesday, January 11th,
determining max numbers in G.U.T.S.:
APU I: 24
ASU: 15
TBS: 50
ASU: 16
APU I: 22
Thursday, January 13th
Half an hour work-out in the evening
Five Tibetans: 5 reps as warming-up
APU I: 12 - 12 - 12 - 12 - 13
ASU: 8 - 8 - 8 - 8 - 9
TBS: 25 - 25 - 25 - 25 - 28
ASU: 8 - 8 - 8 - 8 - 9
APU I: 11 - 11 - 11 - 11 - 12
Rest between sets up to the minute mark.
Totals: APU I: 117
ASU: 82
TBS: 128
Friday, January 14th p.m.
Warming up with five reps of the Five Tibetans
Determining max of Lesson 1 PYTP
Liederman chest press 9
Full range pectoral contraction 12
Cross over press down 8
Rope pull down 4
Hand push (CH 5) 10
Pull apart, up and over 6
C'mon at ya! (my old time favorite!) 8
Dips 8
Sunday, January 16th p.m.
Warming up with 5 reps of Five Tibetans
G.U.T.S.
APU I: 12 - 12 - 12 - 12 - 13
ASU 8 - 8 - 8 - 8 - 9
TBS 25 - 25 - 25 - 25 - 28
ASU 8 - 8 - 8 - 8 - 9
APU I: 12 - 12 - 12 - 12 - 13
Tuesday, January 18th p.m.
Warming up with 12 reps of the Magnificent 7
Determining max of Powerflex Chest lesson:
Panther flex I: 24 --> 3 x 18
Eagle flex I: 24 --> 3 x 18
Bear flex I: 9 --> 3 x 6
Gorilla flex I: 12 --> 3 x 9
Bull elk flex I: 16 --> 3 x 12
16 minutes total time.
Wednesday, January 19th p.m.
Warming up 12 reps of the Magnificent 7
G.U.T.S.
APU I: 12 - 12 - 12 - 12 - 12
ASU: 6 - 6 - 6 - 6 - 6
TBS: 19 - 19 - 19 - 19 - 19
ASU: 6 - 6 - 6 - 6 - 6
APU I: 11- 11 - 11 - 11 - 11
Milo: 8/4 - 8/4 - 8/4 - 8/4 - 8/4
Total time 30 minutes.
I decreased the numbers of ASU and TBS so they match the number of workouts for the APU I, reaching the 80% level. For APU I, that means 19 reps. With the number I start now, that makes a difference of 7 reps. For ASU, the 80% number is 13, so I start at 7. For TBS, 80ù of max is 40, increasing with 3 reps over 7 sets of 5 workouts gives you 21, so I start at 19 reps for TBS. Further, I was not quite satisfied with the form of the ASU. 6 reps to start with is a better number, excellent form.
Tuesday, January 25th p.m.
9 reps Five Tibetans
APU I: 12 - 12 - 12 - 12 - 13
Coffin SU 6 - 6 - 6 - 6 - 8
TBS 19 - 19 - 19 - 19 - 22
Coffin SU 6 - 6 - 6 - 6 - 8
APU I: 11 - 11 - 11 - 11 - 12
Milo 9/5
Tuesday, February 1st
I had lower back pain all of last week. Late hours in the evening and early rising (6 a.m.) really did not help in the overall energy level. Today's the first workout in a week.
Warming up with 11 reps of the Five Tibetans
APU I: 12 - 12 - 12 - 13 - 14
Coffin SU 6 - 6 - 6 - 8 - 10
TBS 19 - 19 - 19 - 22 - 25
Coffin SU 6 - 6 - 6 - 8 - 10
APU I: 11 - 11 - 11 - 12 - 13
Dolphin flex I: 15
Eel flex I: 10
Bull flex I: 5
Horse flex I: 10
Gorilla flex II: 20
Gorilla flex IV: 20
Wednesday, February 2nd p.m.
Five Tibetans 11 reps
Panther flex I: 1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1, 2 x 20 (with rest in between sets to the 1 minute mark)
Dolphin flex I to shoulder stand: 3 x 15 (rest between sets to 1' mark)
Eel flex I: 3 x 10 (rest between sets to 1' mark)
Bull flex I: 3 x 5 (increasing tension on consecutive sets)
Horse flex I: 3 x 10 (i.t.)
Frog flex I: 3 x 25 (i.t. + 1' mark)
Gorilla flex II: 3 x 20 (i.t.)
Gorilla flex IV: 3 x 20 (i.t.)
Friday, February 4th p.m.
Five Tibetans: 11 reps
APU I: 12 - 12 - 12 - 13 - 14
Coffin SU 6 - 6 - 6 - 8 - 10
TBS 19 - 19 - 19 - 22 - 25
Coffin SU 6 - 6 - 6 - 8 - 10
APU I: 11 - 11 - 11 - 12 - 13
Eagle flex I: 15
Dolphin flex II:12
Eel flex II: 5
Bull flex II: 5
Cobra 10
Frog flex II: 10
Gorilla flex III: 20
Lion flex I: 20
saturday, February 5th 21:52 - 22:11
Five Tibetans: 11 reps
TBPU 15
Bear flex I: 10
Shark flex I: 10
Alligator flex I: 15
Bull flex III: 10
Horse flex III: 5
Kangaroo flex I: 5
Rhino flex I: 20
Tiger flex I: 10
Sunday, February 6th 18:11 - 18:51
Five Tibetans: 11 reps
APU I: 12 - 12 - 12 - 13 - 14
Coffin SU: 6 - 6 - 6 - 8 - 10
TBS: 19 - 19 - 19 - 22 - 25
Coffin SU: 6 - 6 - 6 - 8 - 10
APU I: 11 - 11 - 11 - 12 - 13
Milo: 9 / 5
Tuesday, February 8th 22:44 - 23:01
Five Tibetans: 13 reps
TBPU: 16
Gorilla flex I: 10
Shark flex I: 20
Alligator flex II: 10
Giraffe flex I: 10
Horse flex IV: 5
Heel raise: 20
Cougar flex I: 20
Jaguar flex: 5
Wednesday, February 9th a.m.
The Commander Set: exercise 1 and 2
It has been a busy week again, with not much sleep.
Saturday, february 12th 14/56 - 15:21
APU I: 12 - 12 - 13 - 14 - 15
Coffin SU 6 - 6 - 8 - 10 - 12
TBS 19 - 19 - 22 - 25 - 28
Coffin SU 6 - 6 - 8 - 10 - 12
APU I: 11 - 11 - 12 - 13 - 14
Milo 10 / 6
Sunday, February 13th 21:54 - 22:13
Five Tibetans: 13 reps
Bull elk flex I: 10
V-ups: 25
Eel flex III: 10
Giraffe flex II: 10
Mule flex 5
Kangaroo flex II: 20
Cougar flex II: 20
Gorilla flex V: 5
Tuesday, February 15th 22:00 - 22:26
Five Tibetans 15 reps
Determining max in G.U.T.S.
APU I: 30
ASU 10
TBPU 24
ALR 16
ABSq 30
ALR 12
TBPU 20
ASU 8
APU I: 20
Wednesday, February 16th 21:49 - 22:06
Five Tibetans 15 reps
Panther flex I: 21
Dolphin flex I: 16
Eel flex I: 12
Bull flex I: 6
Horse flex I: 12
Frog flex I: 26
Gorilla flex II: 22
Gorilla flex IV: 24
Thursday, February 17th 22:30 - 22:56
APU I: 12 - 12 - 13 - 14 - 15
ASU: 6 - 6 - 7 - 8 - 9
TBS 19 - 19 - 22 - 25 - 28
ASU 6 - 6 - 7 - 8 - 9
APU I: 11 - 11 - 12 - 13 - 14
Milo 10 / 6
Sunday, February 20th 22:29 - 22:39
Eagle flex I: 16
Dolphin flex II: 26
Eel flex II: 6
Bull flex II: 6
Cobra 11
Frog flex II: 12
Gorilla flex III: 22
Lion flex I: 22
I took a break from G.U.T.S. and Powerflex as a result of my visits to the chiropractor, and following John's advice. Currently, I am on Pete Egoscue's system and M7. I have been doing the Egoscue exercises for the last couple of weeks, and they feel really good. Back feels much less stiff, and I must say my posture has improved. I plan to keep them in my exercise regime as a warming-up.
Saturday, March 12th
Arm circles 2 x 26
Elbow curls 1 x 13
Cats and dogs 1 x 15
Cruches 25 - 10
Foot circles / point flexes 26 / 7
Downward dog slow count 1000 - 1036
Runner's stretch slow count 1000 - 1020 both legs
1 x 10 M7
1 x 10 TBPU
Tuesday, March 15th 15:51 - 16:30
Arm Circles 2 x 27
Elbow curls 1 x 14
Cats & dogs 1 x 15
Crunchies 25 / 11
Foot circles / point flexes 20 / 10
Downward dog: slow count 1000 - 1030
Runner's stretch: slow count 1000 - 1020 / leg
Upper spinal floor twist: slow count 1000 - 1030 / arm
Cats & dogs 1 x 15
Air bench (= wall sit) slow count 1000 - 1020
Static back
Supine groin stretch: slow count 1000 - 1010 / leg
DVR programme (lesson 3) of PYTP 1 x 10 reps except Neck Rolls which was 3 reps each way.
TBPU 10
Atlas sit ups 5
Wednesday, March 16th 18:17 - 19:25
Did all 22 exercises of the D-lux routine of the Egoscue method. Sure takes a wile.
Arm circles 2 x 28
Elbow curls 1 x 15
Cats & dogs 1 x 15
Isolated Hip Flexor Lifts 3 x 5 each leg
Cats & dogs 1 x 15
Abdominals 2 x 25
Downward Dog: slow count 1000 - 1030
Triangle: slow count 1000 - 1020 both sides
Extended Lateral: slow count 1000 - 1020 both sides
Push-ups 12
Foot Circles / Point Flexes 20 / 10
Quadratus Lumborum Stretch: slow count 1000 - 1030 both sides
Runner's Stretch: slow count 1000 - 1030 each leg
Upper Spinal Floor Twist: slow count 1000 - 1030 each side
Cats & Dogs 1 x 15
Spread-Foot Forward Bend: slow count 1000 - 1030 each position
Hip Crossover: slow count 1000 - 1020 each side
Hip Lift: slow count 1000 - 1015 each leg
Air Bench: slow count 1000 - 1030
Frog: slow count 1000 - 1060
Static Back Press: slow count 1000 - 1030
Supine Groin Stretch: slow count 1000 - 1030 each leg
1 x 10 DVR programme (lesson 3 of PYTP)
1 x 10 TBPU
1 x 5 ASU
Thursday, March 17th 21:39 - 22:09
Arm Circles 2 x 30
Elbow curls 1 x 16
Cats & Dogs 1 x 15
Abdominals in Frog Position 2 x 25
Foot Circles / Point Flexes 20 / 10
Downward Dog: slow count 1000 - 1030
Runner's Stretch: slow count 1000 - 1030 each leg
Upper Spinal Floor Twist: slow count 1000 - 1030 each side
Cats & Dogs 1 x 15
Air Bench: slow count 1000 - 1025
Static Back Press: slow count 1000 - 1030
Supine Groin Stretch: slow count 1000 - 1030 each leg
PYTP lesson 3 (no neck): 1 x 10 reps
Marine PU 1 x 10
ASU 1 x 5
ABSq. 1 x 10
Sunday, March 20th p.m.
PYTP lesson 3 (no neck circles) 1 x 10
TBPU 1 x 10
ASU 1 x 6
TBS 1 x 20
Bridge with hands next to head: 10 deep breaths
Wednesday, March 23rd 22:35 - 22: 57
Five Tibetans: 3 reps
PYTP Lesson 3: 2 x 10
TBPU 2 x 10
ASU 2 x 7
TBS 2 x 25
Did this as a superset
Bridge with hands beside head: slow count 1000 - 1014
Thursday, March 24th
Before dinner: 3 reps of the Five Tibetans
p.m.: PYTP Lesson 3: 1 x 10
TBPU: 1 x 15
ASU: 1 x 8
TBS: 1 x 30
Bridge: 1000 - 1010
sunday, March 27th p.m.
PYTP Lesson 3: 2 x 10 reps
TBPU 2 x 10 reps
ASU 2 x 10 reps
TBS 2 x 25 reps
as supersets
Tuesday, March 29th 22:55 - 23:20
PYTP Lesson 3: 3 x 10 reps
Marine PU 6 x 6
ASU 6 x 6
TBS 6 x 6
Above three exercises as supersets
Wednesday, March 30th 21:43 - 22:13
PYTP Lesson 3: 3 x 10 reps
Tricepts PU 6 x 6
8-count abs: 6 x 6
ABS 6 x 6
Above three exercises as supersets
Monday, April 4th p.m.
PYTP Lesson 3: 1 x 10 reps
Atlas biceps flex and press: 12
TBPU 20
Did these exercises when I came home from zazen dojo. It was a bit late (past 11p.m.)
Tuesday, April 5th 22:38 - 23:02
TBPU (max): 10
Ab wheel roll-out on knees (max): 14
ABS (max): 30
PYTP Lesson 1: 12 reps each exercise
Thursday, April 7th 21:04 - 21:25
Magnificent 7 warming up: 6 reps
APU III (max): 16
ASU (max): 12
TBS (max): 40
PYTP Lesson 3: 1 x 10 reps
Friday, April 8th p.m.
The visit at the chiropractor this morning was ok. Since my last visit two weeks ago, only my deep back muscles close to the spine were slightly tensed. The neck was in good condition. Next visit is scheduled in one month time. I will slowly start increasing intensity of the exercises, do the joint and mobility exercises as warming up (feel really good doing them), and at the bridge to the work-out as well.
Joint and mobility exercises: 7 reps
TBPU 5 - 6 - 7 - 8 - 7 - 6 - 5
Ab wheel roll out on knees: 7 - 8 - 9- 7
ABS (12 min): 15 - 18 - 21 - 24 - 21 - 18 - 15 - 15 - 18 - 21 - 24
Ab wheel roll out on knees (3 minutes): 6 - 7 - 8 - 9
TBPU (1 minute): 5 - 6
PYTP Lesson 1: Liedermann chest press: 12 - 9
CH2: 8 - 8
CH3: 6 - 2
CH4: 4
stopped there, felt dead!
Milo 12 - 4
Bridge with hands next to head: 1000 - 1005 slow count.
Sunday, April 10th 21:37 - 22:15
Must have overdone it on Friday evening, every muscle ached this morning, especially the legs.
Joint & mobility exercises: 7 reps
APU III: 8 - 10 - 11 - 5
ASU 6 - 7 - 8 - 10 - 8 - 7 - 6
TBS (12'): 20 - 24 - 28 - 32 - 28 - 24 - 20 - 10 (superset with previous ASU)
ASU (3'): 6 - 7 - 8 - 10 - 8
APU III (1'): 10 - 11
Milo 13 / 6
Bridge with hands next to head: 1000 - 1005 slow count
Tuesday, April 12th
a.m.: joint & mobility exercises: 7 reps
p.m.: 22:09 - 22:49
joint & mobility exercises: 7 reps
TBPU: 5 - 6 - 7 - 8 - 7 - 6 - 5
Ab wheel roll-out on knees: 6 - 2 - 3 - 4 - 3 - 2 - 1
ABS: 15 - 18 - 21 - 24 - 21 - 18 - 15
Ab wheel roll-out on knees: 1 - 2 - 3 - 4 - 3 - 2 - 1
TBPU: 5 - 6 - 7 - 8 - 7 - 6 - 5
Milo: 13 / 6
Bridge with hands beside head: 1000 - 1005 slow count
Thursday, April 14th 21:41 - 22:00
Got sore throat, and feeling drained, already since yesteday.
APU III: 7 - 8 - 9 - 10 - 9 - 8 - 7
ASU: 6 - 7 - 8 - 10 - 8 - 7 - 6
TBS 20 - 24 - 28 - 32 - 17
Monday, April 18th 23:14 - 23:34
Been ill all through the week-end. I didn't have any energy what so ever, my head felt like a bail of cotton.
M7: 2 x 10 reps
Tuesday, April 19th 21:25 - 22:00
Joint & mobility exercises: 7 reps
Ab wheel roll out on knees: 2 - 3 - 4 - 5 - 4 - 3 - 2
TBPU: 5 - 6 - 7 - 8 - 7 - 6 - 5
ABS: 15 - 18 - 21 - 24 - 21 - 18 - 15
TBPU: 5 - 6 - 7 - 8 - 7 - 6 - 5
Ab wheel roll out on knees: 2 - 3 - 4 - 5 - 4 - 3 - 2
Milo: 10 / 5
Isometric Power Flex: Neck section
Thursday, April 21st
Found an old copy of Joe Weider's Bodybuilding System, and thought that the workout programs in the book could provide a basis for a VRT based workout.
C'mon At Ya! 8
Full Range Pectoral Contract 8
Cougar Flex I: 8
Behind Neck Press 8
Squat 8
Leg Extension 8
Leg Curl 8
Neck Exercises 8
Bent-over Barbell Row 8
Jaguar Flex I: 8
Lion Flex I: 8
Gorilla Flex IV: 8
ASU 12
Leg Raise 12
Calf Raise 8
Friday, April 22nd 16:27 - 17:10
Five Tibetans: 3 reps
APU III: 7 - 8 - 9 - 10 - 9 - 7 (50 reps)
ASU: 6 - 7 - 8 - 3 (24 reps)
TBS: 20 - 24 - 28 - 32 - 28 - 24 - 20 - 20 - 10 (206 reps)
APU III: 7 - 8 - 9 - 10 - 9 - 7 (50 reps)
ASU: 6 - 7 - 1 (14 reps)
Eagle Flex I: 15
Bear Flex I: 10
Gorilla Flex I: 10
Bull Elk Flex I: 10
Isometric Power Flex: Neck 1 - 4 + Bridge with hands next to head 1000 - 1010 slow count
Shoulder 1 - 4
Saturday, April 23rd 23:13 - 23:31
Five Tibetans 3 reps
Power Clean to Deltoid Raise 8
One-Arm Dumbell Row 8
Bear Flex I: 8
Military Press 8
Rhino Flex I: 8
Bent-Over Lateral Raise 8
Concentration Curl 8
Triceps Kickback 8
Wrist Curl 8
ASU 12
Calf Raise 8
Lunge 16 (8 each leg)
Monday, April 25th 18:40 - 19:07
Five Tibetans: 5 reps
Ab Wheel Roll-Out on Knees: 3 - 4 - 5 - 6 - 5 - 4 - 3 (30 reps)
TBPU: 5 - 6 - 7 - 8 - 9 - 8 - 7 (50 reps)
ABS: 15 - 18 - 21 - 23 - 21 - 18 - 15 - 7 (138 reps)
Tuesday, April 26th 18:45 - ?
Five Tibetans: 5 reps
Squat 8
Atlas Leg Extension 8
Leg Curl 8
Deadlift 8
Bent-Over Barbell Row 8
C'Mon At Ya! 8
Liederman Chest Press 16 (8 each way)
Behind Neck Press 8
Front Raise (DSR) 16 (8 each arm)
Lion Flex I: 8
Atlas Biceps Curl 8
Reverse Curl (DSR) 8
Bent-Over Lateral Raise 8
Calf Raise 8
ASU 12
Leg Raise 12
Thursday, April 28th 20:04 - 20:15
Five Tibetans: 5 reps
Max determination:
APU III: 18
ASU 12
TBS 42
Friday, April 29th 22:38 - 23:01
Five Tibetans: 5 reps
C'mon at ya! 8
Full Range Pectoral Contract: 8
Cougar Flex I: 8
Behind Neck Press: 8
Squat: 8
Leg Extension: 8
Leg Curl: 8
Neck Exercise: 4 x 8
Bent-Over Barbell Row: 8
Jaguar Flex I: 8
Lion Flex I: 8
Gorilla Flex IV: 8
ASU: 12
Leg Raise: 12
Calf Raise: 8
Sunday, May 1st
Five Tibetans: 5 reps
Max determination
TBPU: 26
Ab Wheel Roll Out on Knees: 22
ABS: 21
Wednesday, May 4th 21:39 - 22:12
Five Tibetans: 7 reps
BA 7 (DVR): 8
One Arm Dumbell Row: 8
Bear Flex I: 8
Military Press: 8
Rhino FlexI: 8
Bent-Over Lateral Raise: 8
Concentration Curl: 8
C.A.T. 8
Wrist Curl: 8
Reverse Wrist Curl: 8
ASU: 12
CV 1 & 2: 8
Lunge 8
Panther Flex I: 20
Eagle Flex I: 15
Bear Flex I: 10
Gorilla Flex I: 10
Bull Elk Flex I: 10
Thursday, May 5th
a.m.: Military PU: 20
TBS: 20
TBPU: 11
p.m. 21:40 - 22:34
Five Tibetans: 7 reps
APU III: 8 - 11 - 14 - 11 - 8
ASU: 6 - 8 - 10 - 8 - 6
TBS: 20 - 27 - 34 - 27 - 20
ASU: 6 - 8 - 10 - 8 - 6
APU III: 8 - 11 - 14 - 11 - 8
Panther Flex I: 20
Eagle Flex I: 15
Bear Flex I: 10
Gorilla Flex I: 10
Bull Elk Flex I: 10
Bridge with hands next to head: slow count 1000 - 1005
Sunday, May 8th p.m.
Five Tibetans: 7 reps
Sumo Squat: 8
Atlas Leg Extension: 8
Leg Curl: 8
Deadlift: 8
Bent-Over Barbell Row: 8
C'mon At Ya! 8
Liederman Chest Press: 8
Gorilla Flex III: 8
Front Raise (DSR): 8
Lion Flex I: 8
Atlas Biceps Curl: 8
Tiger Flex I: 8
Bent Over Lateral Raise: 8
Calf Raise: 8
ASU: 12
Leg Raise: 12
Tuesday, May 10th 21:20 - 22:19
Five Tibetans: 7 reps
TBPU: 13 - 17 - 21 - 17 - 13
Ab wheel roll out on knees: 11 - 14 - 17 - 14 - 11
ABS: 10 - 14 - 18 - 14 - 10
Ab wheel roll out on knees: 11 - 14 - 17 - 6 (lower back started giving in)
TBPU: 13 - 9
M7: 1 x 10 reps
I have to cut back on the frequency. Over the weekend, I had some time to reflect, and it occured to me that I have been overdoing it a bit lately. As Greg said, keep it simple. That's what I plan to do. I will stick to G.U.T.S. on alternate days, intersperced with the M7's to keep the blood flowing (and not appearing as a lazy bum, but that's my thinking :) )
Adding a full VRT in between the G.U.T.S. days is just too much for me at this stage.
Thursday, May 12th
Visit to the chiropractor yesterday. The back felt tight, especially after Tuesday's workout. The muscles were indeed tensed again, but less than in the beginning of the treatment. However, I am going to cut back on the intensity of the workouts. Here's what I did today (22:27 - 22:55):
Five Tibetans: 7 reps
Chinese Wand: warming-up / exercise 1 / finish
APU I: 20 - 20
ASU: 8 - 8
TBS: 26 - 26
did this in circuit
M7: 1 x 10 reps medium tension
Milo: 10 / 10
The G.U.T.S. workout is a combination of Greg's and Tim's ramp-up to the full sequence. Divided the max numbers in two and added five (except the ASU, where I divided max by 4 and added five).
Sunday, May 15th
Did Chinese Wand in the afternoon (warming-up, exercise 1 - 3, cool-down)
In the evening:
Five Tibetans: 7 reps
TBPU 18 - 18
Ab wheel roll-out on knees: 15 - 15
ABS: 16 - 16
Did these in circuit.
M7: 1 x 10
Seamm Jasani: Resting & Normal Position
Individual Projection of Energy
Tuesday, May 17th 21:31 - 21:54
Five Tibetans: 9 reps
Chinese Wand: warming-up / exercises 1 - 4 / cool-down
APU I: 20 - 20
ASU 8 - 8
TBS : 26 - 26
in circuit, no rest between sets and circuits
M7: 1 x 10
Lat rows: 1 x 10 (5 each leg)
Biceps flex and C.A.T. 1 x 10
Neck DSR (back and front): 1 x 10
DVR Toe Touch: 1 x 6
Wednesday, May 18th 21:52 - 22:16
Joint & mobility exercises: 7 reps
Five Tibetans: 9 reps
TBPU: 18 - 18
Ab wheel roll-out on knees: 15 - 15
ABS: 16 - 16
in circuit, no rest between sets
M7: 1 x 10
Lat row: 1 x 10
Gorilla flex I: 1 x 10
Milo: 10 / 10
Thursday, May 19th p.m.
Joint & mobility exercises: 7 reps
Five Tibetans: 9 reps
APU I: 20 - 20
ASU: 8 - 8
TBS: 26 - 26
in circuit, no rest between sets
Milo 10 / 10
M7: 1 x 10
Eagle flex I: 1 x 15
Bear flex I: 1 x 10
Gorilla flex: 1 x 10
Bull Elk Flex: 1 x 10
Friday, May 20th 21:38 - 22:00
Five Tibetans: 9 reps
TBPU: 18 - 18
Ab wheel roll-out on knees: 15 - 15
ABS: 16 - 16
in circuit, no rest between sets
Milo: 10 / 10
M7: 1 x 10
Eagle flex I: 1 x 15
Bear flex I: 1 x 10
Gorilla flex: 1 x 10
Bull Elk Flex: 1 x 10
C'mon at ya! 1 x 10
Monday, May 23rd
Military PU (did not have acces to chairs or boxes) 20 - 20
ASU 8 - 8
TBS: 26 - 26
in circuit, no rest between sets
M7: 1 x 10
Milo: 10 / 10
Eagle flex I: 1 x 15
Bear flex I: 1 x 10
Gorilla flex: 1 x 10
Bull Elk Flex: 1 x 10
C'mon at ya! 1 x 10
Tuesday, May 24th 18:00 - 18:22
Five Tibetans: 11 reps
TBPU: 18 - 18
Ab wheel roll-out on knees: 15 - 15
ABS: 16 - 16
in circuit, no rest between sets
Milo: 10 / 10
M7: 1 x 10
Eagle flex I: 1 x 15
Bear flex I: 1 x 10
Gorilla flex: 1 x 10
Bull Elk Flex: 1 x 10
C'mon at ya! 1 x 10
Wednesday, May 25th 18:26 - 18:45
Five Tibetans: 11 reps
Military PU: 20 - 20
ASU 8 - 8
TBS: 26 - 26
in circuit, no rest between sets
Milo: 10 / 10
M7: 1 x 10
Eagle flex I: 1 x 15
Bear flex I: 1 x 10
Gorilla flex: 1 x 10
Bull Elk Flex: 1 x 10
C'mon at ya! 1 x 10
Thursday, May 26th 16:54 - 17:24
Joint & mobility exercises: 7 reps
Five Tibetans: 11 reps
G.U.T.S. (in circuit, no rest between sets)
TBPU 2 x 18
Ab wheel roll out on knees: 2 x 15
ABS: 2 x 16
Milo 10 / 10
M7: 1 x 10
Eagle Flex I: 1 x 15
Bear Flex I: 1 x 10
Gorilla Flex: 1 x 10
Bull Elk Flex I: 1 x 10
C'mon at ya! 1 x 10
Monday, May 30th 17:12 - 17:49
Joint & mobility exercises: 7 reps
Five Tibetans: 13 reps
G.U.T.S. (in circuit, no rest between sets)
APU I: 3 x 20
ASU: 3 x 8
TBS: 3 x 26
Milo 11 / 11
M7: 2 x 10 (as circuit)
Eagle Flex I: 1 x 15
Bear Flex I: 1 x 10
Gorilla Flex: 1 x 10
Bull Elk Flex I: 1 x 10
C'mon at ya! 1 x 10
Dolphin flex I: 1 x 15
Shark Flex: 1 x 10
Shark Flex II: 1 x 20
V-Ups: 1 x 10
Thursday, June 2nd
G.U.T.S. (in circuit, no rest between sets)
TBPU 3 x 18
Ab wheel roll out on knees: 3 x 15
ABS: 3 x 16
M7: 2 x 10
Eagle Flex I: 1 x 15
Bear Flex I: 1 x 10
Gorilla Flex: 1 x 10
Bull Elk Flex I: 1 x 10
C'mon at ya! 1 x 10
Dolphin flex I: 1 x 15
Shark Flex: 1 x 10
Shark Flex II: 1 x 20
V-Ups: 1 x 10
Sunday, June 5th 21:45 - 22:32
Magnificent 7: 6 reps
G.U.T.S. (in circuit, no rest between sets)
APU I: 3 x 20
ASU: 3 x 8
TBS: 3 x 26
Milo 11 / 11
M7: 2 x 10 (as circuit)
C'mon at ya! 2 x 8
Eagle Flex I: 2 x 8
Cougar Flex I: 2 x 8
Gorilla Flex III: 2 x 8
Leg Extension: 2 x 8
Leg Curl: 2 x 8
Neck exercises all directions: 2 x 8
Horse flex I: 2 x 8
Jaguar Flex I: 2 x 8
Lion Flex I: 2 x 8
Atlas Biceps Curl: 2 x 8
Tuesday, June 7th 21:41 - 22:20
Magnificent 7: 6 reps
TBPU 3 x 18
Ab wheel roll out on knees: 3 x 15
ABS: 3 x 16
Milo 11 / 11
M7: 1 x 10
Mule Flex I: 2 x 8
Gorilla Flex IV: 2 x 8
Bear Flex I: 2 x 8
Gorilla Flex II: 2 x 8
Rhino Flex I: 2 x 8
Bent over full pectoral contract: 2 x 8
Concentration Curl: 2 x 8
Lion Flex I: 2 x 8
Frog FlexII: 2 x 8
Side Leg Raise: 1 x 8
Thursday, June 9th
Liederman Press OUt: 2 x 8
Leg Curl: 2 x 8
Horse Flex III: 2 x 8
Friday, June 10th
Magnificent 7: 7 reps
APU I: 3 x 20
ASU: 3 x 8
TBS: 3 x 26
Milo: 11 / 11
M7: 2 x 10
Sunday, June 12th 21:08 - 21:40
Magnificent 7: 7 reps
Liederman Press Out: 2 x 8
Leg Curl: 2 x 8
Horse Flex III: 1 x 16
Horse Flex I: 2 x 8
C'mon At Ya!: 1 x 16
Gorilla Flex I: 1 x 16
Cougar Flex II: 2 x 8
Cougar Flex I: 2 x 8
Lion Flex I: 2 x 8
Gorilla Flex V: 1 x 10
Tiger Flex I: 2 x 8
ASU: 15 - 6
ALR: 1 x 6
Tuesday, June 14th 18:03 - 18:48
Magnificent 7: 8 reps
in circuit:
TBPU 4 x 18
Ab wheel roll out on knees: 4 x 15
ABS: 4 x 16
Full range pectoral contraction: 11
Pull-over on chair: 6
Dolphin flex I: 15
Shark flex II: 16
Eel flex III: 16
Bull flex I: 6
Bull flex II: 6
Bull flex III: 6
Bent-over row: 10
Horse flex III: 6
Single arm pull-down: 22
Sumo squat: 11
Frog flex II: 9
Donkey calf raise: 11
Gorilla flex II: 20
Gorilla flex III: 10
Atlas biceps flex: 10
Tuesday, June 21st
Magnificent 7: 8 reps
Thursday, June 23rd
in the gym (what a waste!)
Stair master: 16 minutes
Military PU: 2 x 20
TBS: 2 x 26
Pull-ups: 3 x 5
Tuesday, June 28th 22:06 - 22:39
Magnificent 7: 9 reps
in circuit:
APU I: 4 x 20
ASU: 4 x 8
TBS: 4 x 26
Whisking arms: 8
Torso twist: 3
Finger exercise: 8
Crane hand: 5
Leg pull: 5
Squat: 8
Horses: 5
These are from the book "Dynamic Strength".
Wednesday, June 29th
Magnificent 7: 9 reps
C'mon at ya! 2 x 8 superset with
Eagle flex I: 2 x 8
Cougar flex I: 2 x 8
Gorilla flex III: 2 x 8
Sumo squat: 2 x 8
Atlas leg extension: 2 x 8
Leg curl: 2 x 8
Neck exercises (Bull Elk flex 1, 2, 3, Giraffe flex ): 2 x 8
Horse flex I: 2 x 8
Jaguar flex I: 2x 8
Lion flex I: 2 x 8
Atlas biceps curl: 2 x 8
ASU: 1 x 15
ALR: 1 x 10
Shark flex II: 1 x 5
Calf raise: 2 x 8
Thursday, June 30th 22:26 - 22:49
TBPU 4 x 18
Ab wheel roll out on knees: 4 x 15
ABS: 4 x 16
Whisking arms: 8
Torso twist: 3
Finger exercise: 8
Crane hand: 5
Leg pull: 5
Squat (sumo): 8
Horses: 5
Saturday, July 2nd
Magnificent 7: 9 reps
Mule flex I: 2 x 8
Gorilla flex IV: 2 x 8
Bear flex I: 2 x 8
Gorilla flex II: 2 x 8
Rhino flex I: 2 x 8
Bent-over pectoral full contract: 2 x 8
Concentration curl: 2 x 8
Lion flex I: 2 x 8
Wrist curl: 2 x 8
Shark flex II: 2 x 15
Lunges: 2 x 8
I have been feeling very tired the last couple of days, partly due I guess to the late hours I get to bed and the early rising, so not enough sleep. I also noted that I did not spend enough time in doing three sets of the GUTS program, befor moving onto 4 sets. So I will revert back to doing three sets for 14 practise days. I will also change the Powerflex program, going to full body workout each time, instead of split workout. I do believe that this method of training is much more suited for full body workouts (unless you go the HIT route). I will start with the full chest workout at level 1 number of reps, adding one exercise of the other bodyparts. Each Powerflex workout a different exercise, and add one rep for all five exercises of the chest section. After the fith workout I will then have cycled through all five exercises per bodypart. I will then start with all five exercises of the abs, adding one exercise in a cyclic manner of the other bodyparts, with the chest exercises done at the number of reps I stopped that section with when I did it in full.
If this does not work, and I keep feeling tired and worn out, I will have to drop the GUTS routine and stick with the Powerflex routine for a while, until my body can handle the amount of stress.
John and Greg, if you should read this, what do you think of this approach?
Wednesday, July 6th p.m.
Magnificent 7: 10 reps
Panther flexI: 25
Eagle flex I: 15
Bear flex I: 10
Gorilla flex I: 10
Bull Elk flex I: 10
Dolphin flex I: 15
Eel flex I: 10
Bull flex I: 5
Horse flex I: 10
Frog flex I: 25
Gorilla flex II: 20
Gorilla flex IV: 20
Friday, July 8th p.m.
APU I: 3 x 20
ASU: 3 x 8
TBS: 3 x 26
Sunday, July 10th 20:00 - 21:10
Ballroom dancing class slow walz
Monday, July 11th a.m.
Five Tibetans: 3 reps
Tuesday, July 12th 17:40 - 17:54
TBPU: 3 x 18
Ab wheel roll out on knees: 3 x 15
ABS: 3 x 16
Wednesday, July 13th 21:54 - 22:16
Magnificent 7: 10 reps
Panther flex I: 21
Eagle flex I: 16
Bear flex I: 11
Gorilla flex I: 11
Bull elk flex I: 12
Dolphin flex II: 15 - 10
Eel flex II: 5
Bull flex II: 5
Horse flex II: 10
Frog flex II: 10
Gorilla flex III: 20
Lion flex I: 20
Elk climb on chair: 5 reps (each starting leg)
Friday, July 15th
4 first exercises of Magnificent 7: 10 reps
APU I: 20 - 18 -12 = 50
ASU: 10 - 8 - 6 - 4 - 2 = 30
TBS 26 - 24 - 22 - 20 - 18 = 110
ASU: 10 - 8 - 6 - 4 - 2 = 30
APU I: 16 - 14 - 12 - 8 = 50
Milo 11 / 11
michael
07-20-2011, 06:48 PM
Great routine Jan.Stay consistant because DSR's really work.
Thanks Michael :), I plan to do that. It took a while to find the right protocol, but, as you say, this one really works fine for me.
Tuesday, July 19th 18:21 - 18:43
Magnificent 7: 10 reps
Panther flex I: 22
Eagle flex I: 17
Bear flex I: 12
Gorilla flex I: 12
Bull Elk flex I: 14
Shark flex I: 10
Alligator flex I: 15
Bull flex II: 10
Horse flex III: 5
Kangaroo flex I: 5
Rhino flex I: 20
Tiger flex I: 10
Grasshopper: 10
Wednesday, July 20th 18:00 - 18:16
TBPU: 18 - 16 - 14 - 12 - 10
Ab wheel roll out on knees: 15 - 13 - 11 - 9 - 7
ABS: 16 - 14 - 12 - 10 - 8
sets in circuit
Milo: 12 / 8
Thursday, July 21st 17:05 - 17:31
Magnificent 7: 11 reps
Panther flex I: 24
Eagle flex I: 19
Bear flex I: 14
Gorilla flex I: 14
Bull Elk flex I: 18
Shark flex II: 20
Alligator flex II: 10
Giraffe flex I: 10
Horse flex IV: 5
Frog flex III: 10
Cougar flex I: 20
Jaguar flex I: 5
Camel trot: 3 minutes
Friday, July 22nd 21:51 - 22:07
Five Tibetans: 3 reps
APU I: 20 - 20 - 16 - 14 - 12
ASU: 10 - 10 - 6 - 4 - 2
TBS: 26 - 26 - 22 - 20 - 18
ASU: 10
APU I: 10
sets in circuit
Milo: 13 / 11
Saturday, July 23rd
three and a half hour ballroom dancing
Sunday, July 24th 21:25 - 21:52
Magnificent 7: 11 reps
Panther flex I: 25
Eagle flex I: 20
Bear flex I: 15
Gorilla flex I: 15
Bull Elk flex I: 20
Dolphin flex III: 25
Eel flex III: 15
Giraffe flex II: 10
Mule flex I: 5
Kangaroo flex II: 20
Cougar flex II: 20
Gorilla flex V: 5
Tuesday, July 26th 22:25 - 22:42
TBPU: 18 - 18 - 14 - 12 - 10
Ab wheel roll out on knees: 15 - 15 - 11 - 9 - 7
ABS: 16 - 16 - 12 - 10 - 8
Milo 13 / 11
Wednesday, July 27th 21:53 - 22:09
Magnificent 7: 11 reps
Dolphin flex I: 15
Dolphin flex II: 13 - 12
Shark flex I: 10
Shark flex II: 20
Dolphin flex III: 25
Thursday, July 28th 17:26 - 17:42
M7: 12 reps low tension
APU I: 20 - 20 - 18 - 14 - 12
ASU: 10 - 10 - 8 - 4 - 2
TBS: 26 - 26 - 24 - 20 - 18
Milo: 13 / 11
Friday, July 29th 20:06 - 20:34
Magnificent 7: 12 reps
Panther flex I: 26
Dolphin flex I: 16
Dolphin flex II: 15 - 11
Shark flex I: 11
Shark flex II: 22
Cat (standing leg side raise): 22
Eel flex I: 11
Bull flex I: 6
Horse flex I: 12
Frog flex I: 26
Gorilla flex II: 22
Gorilla flex IV: 24
Cheetah flex I: 32
It has been a busy week, especially in the weekend, so training was at a minimum.
Tuesday, August 2nd
TBPU: 18 - 1 8 - 16 - 12 - 10
Ab wheel roll out on knees: 15 - 15 - 13 - 9 - 7
ABS: 16 - 16 - 14 - 10 - 8
Milo 14/11
Headstand 30 seconds
Thursday, August 4th 21:57 - 22:24
Magnificent 7: 12 reps
Eagle flex I: 20
Dolphin flex I: 17
Dolphin flex II: 16 - 11
Shark flex I: 12
Shark flex II: 24
Cat: 12
Eel flex II: 5
Bull flex II: 5
Cobra: 10
Frog flex II: 10
Gorilla flex III: 20
Lion flex I: 20
Elk climb (on chair): 6
Tuesday, August 9th 22:23 - 22:38
APU I: 20 - 20 - 20 - 14 - 12
ASU: 10 - 10 - 10 - 4 - 2
TBS: 26 - 26 - 26 - 20 - 18
Miilo 14/11
Headstand: 7 deep breaths
Did 10 reps of DVR series of PYTP at low tension this morning
Friday, August 12th 22:03 - 22:30
Magnificent 7: 12 reps
Bear flex I: 15
Dolphin flex I: 18
Dolphin flex II: 18 - 10
Shark flex I: 13
Shark flex II: 26
Cat: 26
Alligator flex I: 15
Bull flex III: 10
Horse flex III: 5
Kangaroo flex I: 5
Rhino flex I: 20
Tiger flex I: 10
Burpees: 5
Sunday, August 14th 22:30 - 23:05
Joint & mobility exercises: 7 reps
TBPU 18 - 18 - 18 - 12 - 10
Ab wheel roll out on knees: 15 - 15 - 15 - 9 - 7
ABS: 16 - 16 - 16 - 10 - 8
Milo 14/11
Yoga: 15 minutes
Monday, August 15th 21:44 - 22:25
Tiger Moves: 3 x 10 reps at medium tension for 10 minutes
Gorilla flex I: 15
Dolphin flex I: 19
Dolphin flex II: 21 - 8
Shark flex I: 14
Shark flex II: 28
Cat: 28
Alligator flex II: 10
Giraffe flex I: 10
Horse flex IV: 5
Frog flex III: 10
Cougar flex I: 20
Jaguar flex I: 5
Camel trot: 4 minutes (DVR walking with tension in legs and calfs)
Yoga: 8 minutes
Did 5 minutes yoga in the morning
Tuesday, August 16th
a.m.: Five Tibetans: 5 reps
Yoga: 5 minutes
p.m.: 21:45 - 22:14
Joint & mobility exercises: 7 reps
APU I: 20 - 20 - 20 - 16 - 12
ASU: 10 - 10 - 10 - 6 - 2
TBS: 26 - 26 - 26 - 22 - 18
Milo: 15 / 11
Yoga: 6 minutes
Wednesday, August 17th
a.m.: Five Tibetans: 5 reps
Yoga: 5 minutes
M7: 2 x 10
1h20minutes ballroom training in the evening
Thursday, August 18th
M7: 1 x 10 in the morning
Friday, August 19th 21:30 - 22:10
Magnificent 7: 12 reps
Elk flex I: 20
Dolphin flex I: 20
Dolphin flex II: 18 - 12
Shark flex I: 15
Shark flex II: 30
Cat: 30
Eel flex III: 15
Giraffe flex II: 10
Mule flex I: 5
Kangaroo flex II: 20
Cougar flex II: 20
Gorilla flex V: 5
Cheetah flex II: 6
Yoga: 6 minutes
Sunday, August 21st 21:42 - 22:12
TBPU 18
APU I: 20 - 20 - 20 - 18 - 112
ASU: 10 - 10 - 10 - 8 - 2
TBS: 26 - 26 - 26 - 24 - 18
Forearm burner: 50 - 50 - 50
Milo 15 / 11
M7: 1 x 5
I tried the ab wheel, but after 5 reps the pain in my lower abs started reappearing, so I decided to stop using the ab wheel for a while. I will substitute the side leg raise for the ab wheel until my core becomes stronger.
I have to admit that G.U.T.S. is too high fetched for me at this moment. I feel best with DVR's / DSR's. So I have decided to start with the original Atlas Course again, adding a few exercises from PYTP which I like. I will evolve into GUTS from the calistenic exercises which are in the A/C.
Tuesday, August 23rd 21:52 - 22:21
Magnificent 7: 12 reps
Eel flex I: 10
Eel flex II: 5
Alligator flex I: 15
Alligator flex II: 10
Eel flex III: 115
Yoga: 9 minutes
Friday, August 26th 18:23 - 18:34
Panther flex I: 25 - 10
Eagle flex I: 12 - 3
Bear flex I: 10 - 3
Gorilla flex I: 10 - 4
Elk flex I: 10 - 6
Liederman chest press: 10 - 8
C'mon at ya: 4 - 2
Saturday, August 27th
a.m.: TBPU: 15
TBS: 30
Military PU: 15
Sunday, August 28th p.m.
Neck rotations: 12 each way
Upper torso rotations: 12 each way
Shoulder rotation: 12 each way
Hip rotation: 12 each way
Knee rotation: 8 each way
Knee bends: 8 reps
Panther flex I: 20 - 5
Eagle flex I: 15 - 5
Bear flex I: 10 - 5
Gorilla flex I: 10 - 5
Elk flex I: 12
Liederman chest press: 10 - 8
C'mon at ya: 4 - 2
Monday, August 29th
a.m.: TBPU: 15
TBS: 30
Diamond PU: 15
p.m.: neck rotations: 12 each way
Panther flex I: 20 - 5
Eagle flex I: 15 - 5
Bear flex I: 10 - 5
Gorilla flex I: 10 - 5
Elk flex I: 12
Liederman chest press: 10 - 8
C'mon at ya: 4 - 2
Tuesday, August 30th
a.m.: TBPU: 16
TBS: 32
Fingertip PU: 16
p.m.: neck rotations: 12 reps each way
Upper torso rotation: 12 reps each way
Shoulder rotation: 12 reps each way
Hip rotation: 12 reps each way
Knee rotation: 8 reps each way
Knee bends: 8 reps
Panther flex I: 20 - 10
Eagle flex I: 15 - 8
Bear flex I: 10 - 6
Gorilla flex I: 10 - 6
Elk flex I: 12
Liederman chest press: 14 - 4
C'mon at ya: 5 - 3
Yoga: 6 minutes
Thursday, September 1st a.m.
Five Tibetans: 7 reps
Dynamic Three: 20 / 40 / 10
M7: 1 x 10
Friday, September 2nda.m.
Five Tibetans: 7 reps
Dynamic Three: 15 / 20 / 10
Sunday, September 4th 21:10 - 21:34
Neck rotations: 12 reps each way
Upper torso rotation: 12 reps each way
Shoulder rotation: 12 reps each way
Hip rotation: 12 reps each way
Knee rotation: 8 reps each way
Knee bends: 8 reps
Panther flex I: 10 - 10
Eagle flex I: 15 - 10
Bear flex I: 10 - 6
Gorilla flex I: 10 - 7
Elk flex I: 14
Liederman chest press: 10 - 6
C'mon at ya: 3 - 3
Full pectoral contraction: 4 - 3
Monday, September 5th
a.m.: Five Tibetans: 9 reps
TBPU: 9
TBS: 9
Diamond PU: 9
p.m.: APU I: 15
Eagle flex I: 21
APU I: 10
Bear flex I: 9
APU I: 10
Gorilla flex I: 12
APU I: 10
Sunday, September 11th
a.m.: Five Tibetans: 9 reps
TBS: 27
Liederman PU: 9
From here onwards: I replaced the 5th Rite by the TBPU.
p.m.: determining max:
APU I: 30
ASU I: 17
TBS: 40
Whisking arms: 8
Torso twisting: 3
Finger exercise: 10
Crane hand: 10
Leg pull: 10
Squats: 8
Horses: 10
These exercises are from "Dynamic Strength".
Monday, September 12th a.m.
Five Tibetans: 11 reps
ABS: 22
Liederman PU: 11
Tuesday, September 13th a.m.
Five Tibetans: 11
TBPU: 33
Liederman PU with hands in diamond: 11
Wednesday, September 14th p.m.
Neck rotation: 14 reps each way
Upper torso rotation: 14 reps each way
Shoulder rotation: 14 reps each way
Hip rotation: 14 reps each way
Knee rotation: 10 reps each way
Knee bends: 10 reps
Panther flex I: 20
Eagle flex I: 15
Bear flex I: 10
Gorilla flex I: 10
Bull elk flex I: 10
Dolphin flex I: 15
Eel flex I: 10
Bull flex I: 5
Horse flex I: 10
Frog flex I: 25
Gorilla flex II: 20
Gorilla flex IV: 20
Blade hand press out: 10
Wrist curl palm up: 10
CV1 (toe rise) 5
Cheetah flex I: 30
Saturday, September 17th a.m.
TBPU: 11
TBS: 22
Sunday, September 18th 18:09 - 18:44
Neck rotation: 14 reps each way
Upper torso rotation: 14 reps each way
Shoulder rotation: 14 reps each way
Hip rotation: 14 reps each way
Knee rotation: 10 reps each way
Knee bends: 10 reps
APU I: 5 x 15
ASU: 5 x 8
ABS: 5 x 11
in supersets
Whisking arms: 8 reps in each position
Torso twisting: 3 reps each way
Finger exercise: 8 reps each hand
Crane hand: 5 reps each hand
Leg pull: 10 reps (5 each leg)
Monday, September 19th
a.m.: Five Tibetans: 13
TBS; 13
Yogatone: 13
Tuesday, September 20th
a.m. Five Tibetans: 13
TBS: 13
Yogatone: 13
p.m.: Whisking arms: 8 reps each position
Torso twisting: 3 reps each way
Finger exercise: 8 reps each hand
Crane hand: 5 reps each hand
Leg pull: 10 reps (5 each leg)
Squats: 8 reps
Horses: 5 reps per leading leg
Thursday, September 22nd
a.m.: Five Tibetans: 13 reps
TBS: 39
Yogatone: 13
p.m. 22:13 - 22:30
APU I: 15 - 16 - 17 - 16 - 15
ASU: 8 - 9 - 10 - 9 - 8
ABS: 11 - 12 - 13 - 12 - 11
Saturday, September 24th 17:47 - 18:05
Neck rotations: 14 reps each way
Upper torso rotation: 14 reps each way
Shoulder rotation: 14 reps each way
Hip rotation: 14 reps each way
Knee rotation: 10 reps each way
Knee bends: 10 reps
Whisking arms: 10 reps in 3 positions
Torso twisting: 4 reps each way
Finger exercise: 10 reps each arm
Crane hand: 6 reps each hand
Leg pull: 12 reps (6/leg)
Sumo squat: 10 reps
Sunday, September 25th 19:17 - 19:35
APU I: 5 x 15
ASU: 5 x 8
TBS: 5 x 20
Tuesday, September 27th
a.m.
Five Tibetans: 15 reps
TBS: 45 reps
p.m.
Whisking arms: 10 reps in 3 positions
Torso Twisting: 4 reps
Finger exercise: 10 reps each hand
Crane hand: 6 reps each hand
Leg pull: 12 reps (6 each leg)
Sumo squat: 10 reps
Wednesday, September 28th 22:38 - 22:59
APU I: 24 - 22 - 20 - 18 - 11
ASU: 14 - 13 - 12 - 10 - 9
ABS: 18 - 16 - 14 - 12 - 10
Iso power flex neck 1 - 4
Tuesday, October 4th 22:07 - 22:40
Neck rotation: 7 reps each way
Upper torso rotation: 12 reps each way
Shoulder rotation: 12 reps each way
Hip rotation: 12 reps each way
Knee rotation: 12 reps each way
Vertical palm press: 3 reps high - middle - low position
Prayer press: 3 reps
Whisking arms: 8 reps each position
Torso twisting: 7 reps
Atlas curl: 2 x 5 reps each arm
Lion flexI: 5 reps each arm
Finger exercise: 11 reps each arm
Crane hand: 14 reps each hand
Leg pull: 6 reps
Hack squat: 11 reps
Neck exercise front & back: 5 reps
Saturday, October 8th
M7: 5 reps very high tension
Tuesday, October 11th
a.m.
Yogatone 1 rep
TBPU: 13
TBS: 12
Yogatone deep knee bend: 1 rep at high tension
Double curl: 2 reps
p.m.
APU I: 3 x 10 reps
ASU I: 3 x 10 reps
ABS: 3 x 10 reps
Wednesday, October 12th p.m.
M7: 2 x 10 reps at medium tension
Atlas biceps flex: 7 reps
Thursday, October 13th a.m.
Yogatone: 2 reps
TBPU: 10 reps at slow speed
TBS: 17 reps
V-ups: 10 reps
Friday, October 14th 21:57 - 22:26
Magnificent 7: 6 reps
Panther flexI: 3 x 10
Eagle flex I: 6 - 5 - 6
Bear flex I: 5 - 4
Gorilla flex I: 7 - 5
Bull elk flexI: 4 - 2 (pain when flexing the wrist of the downward arm)
Atlas leg raise: 3 x 5
Eel flex I: 10 - 14
Bull flex I 2 x 6
Horse flex I: 2 x 10
Frog flex I: 12 - 9
Gorilla flex II: 10 - 8
Atlas biceps flex:5 - 4
Tuesday, October 18th a.m.
TBPU 15
TBS 30
Sunday, October 23rd p.m.
Determining max:
APU I: 24
ASU: 18
ABS: 20
APU I: 13 - 16 - 19 - 16 - 13
ASU: 10 - 12 - 14 - 12 - 10
ABS: 10 - 13 - 16 - 13 - 10
Tuesday, October 25th p.m.
APU I: 15
NE - 2: 13
NE-1: 10
NE-3: 5 each side
ABS: 5
Thursday, October 27th
a.m.
TBPU: 17
TBS: 23
Diamond PU: 18
p.m. 22:05 - 22:30
APU I: 7 - 8 - 10 - 11 - 12 - 11 - 10 - 8 - 7 (total 84)
ASU: 5 - 6 - 7 - 8 - 9 - 8 - 7 - 6 - 5 (toatl 61)
ABS: 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 (total 70)
Muscles (especially the legs), ached for a whole week after doing this GUTS routine
Sunday, October 30th 22:28 - 22:46
Bull flex I: 8
Bull flex II: 7
Bull flex III: 5
Giraffe flex I: 5
Gorlla flex II: 10
Barrel squeeze: 10
Shoulder roll: 10
Wrist twist: 10
High reach: 10
One arm pull down: 10
Atlas biceps flex & press: 10
Frontal arm raise: 10
Dead lift: 10
Hack squat: 10
Monday, October 31st a.m.
TBPU: 13
TBS: 13
Tuesday, November 1st
a.m.
Joint & mobility exercises: 7 reps
p.m.
APU I: 16
ASU: 11
ABS: 13
Thursday, November 3rd
a.m.
M7: 10 reps
Atlas biceps flex & press: 6
Dead lift & [ress down: 6
Biceps curl & triceps press: 6
p.m. 18:39 - 18:59
APU I: 20 - 10 - 10
ASU: 15 - 15 - 10 - 10
TBS: 20 - 30 - 40 - 30 - 20 - 10
Sunday, November 6th 21:52 - 22:05
Liederman pu: 15
Diamond pu: 10
Maxick pu: 6
Military pu: 5
APU I: 6
total 42 pu
Eagle flex I: 12 - 8
Rope pull down: 6 - 4
Pull apart, up and over: 5 - 2
Bull elk flex I: 10
C'mon at ya! 4
Tuesday, November 8th a.m.
Military pu: 15
Eagle flex I: 10
Rope pull down: 10
Pull apart, up & over: 10
Bull elk flex I: 10
Barrel squeeze: 10
C'mon at ya! 10
Thursday, November 10th a.m.
M7: 10 reps
Friday, November 11th 21:56 - 22:29
APU I: 20 - 5 (25)
ASU: 10 - 12 - 14 - 9 - 5 (50)
TBS: 25 - 30 - 40 - 30 - 25 (150)
ASU: 10 - 12 - 14 - 9 - 5 (50)
APU I: 5 - 6 - 7 - 4 - 3 (25)
Eagle flex I: 12 - 9
Rope pull down: 7 - 4
Pull apart, up & over: 6 - 4
Barrel squeeze: 7 - 5
Barrel squeeze + C'mon at ya! 3
Saturday, November 12th a.m.
Five Tibetans: 3 reps
TBS: 9 reps
Sunday, November 13th 21:57 - 22:38
APU I: 10 - 16 (26)
ASU: 10 - 12 - 14 - 10 - 7 (53)
TBS: 28 - 31 - 34 - 31 - 28 (152)
ASU: 9 - 11 - 13 - 11 - 9 (53)
APU I: 5 - 6 - 7 - 6 - 5 (29)
Eagle flex I: 13 - 6
Rope pull down: 7 - 4
Pull apart, up & over: 5 - 4
Barrel squeeze + C'mon at ya! 5 - 2
Monday, November 14th a.m.
Push up fingers pointing 90° from body: 15
Eagle flex I: 10
Rope pull down: 10
Pull apart, up & over: 10
Bull elk flex I: 2 x 5
Barrel squeeze: 10
Shoulder roll: 10
no longer stif the day after a G.U.T.S. workout.
Wednesday, November 16th a.m.
TBPU: 15
Eagle Flex I: 10
Rope pull down: 10
Pull apart, up & over: 10
Bull elk flex I: 10
M7: 10
p.m.
Military pu: 15
Eagle flex 6 x 6 reps low - medium - high - very high - medium - low tension
Rope pull down 6 x 6 reps, tension as above
Thursday, November 17th a.m.
Wide pu: 16
Eagle flex I: 2 x 6 reps (low - medium tension)
Rope pull down: 2 x 6
Pull apart, up & over: 2 x 6
Bull elk flex : 2 x 6
Barrel squeeze: 2 x 6
C'mon at ya! 2 x 6
Standard military pu: 16
Friday, November 18th p.m.
APU I: 6 - 7 - 8 - 7 - 6 (34)
ASU: 10 - 12 - 14 - 12 - 10 (58)
TBS: 31 - 34 - 37 - 21 (123)
Sunday, November 20th 22:06 - 22:24
Military pu: 20
Eagle flex I: 15
Diamond pu: 10
Rope pull down: 11 - 4
Military pu: 10
Pull apart, up & over: 8 - 7
Diamond pu: 11
Liederman chest press: 10 - 5
Military pu: 7
Barrel squeeze: 15
Diamond pu: 5
Side bend on chair: 2 x 15
Lying knee pull-up: 7 - 2
Front knee touch: 2 x 10
total pu: 63
Monday, November 21st a.m.
TBPU: 15
TBS: 13
M7: 10
Atlas biceps flex & press: 6
Side bend: 2 x 5
Knee pull up: 2 x 3
Front toe touch: 2 x 5
Tuesday, November 22nd a.m.
M7: 15 reps
Atlas biceps flex & press: 8
Press down & pull overhead: 6
TBPU: 17
TBS: 34
Bridge
Wednesday, November 23rd
No training today, I felt extremely tired. Went to bed at 10:15p.m.
Thursday, November 24th a.m. Felt better this morning
M7: 12
Atlas biceps flex & press: 6
TBPU: 18
TBS: 16
p.m.
APU I: 15 - 15 - 10 - 10 (50)
Eagle flex I: 15 - 7
Rope pull down: 7 - 5
Pull apart, up & over: 6 - 4
Liederman chest press: 3
Intercostal isolation: 2 x 5
Friday, November 25th a.m.
Joint & mobility exercises: 7 reps
TBPU: 19
TBS: 38
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