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duff
03-16-2011, 12:08 AM
EDIT: I've changed my program entirely...again.
dynogoalie30
03-17-2011, 05:39 PM
Sounds like a great workout Duff, I have a question, how do you do the 1 leg deadlift? sounds very interesting to me, keep us posted on your progress.
duff
08-15-2011, 12:48 AM
Today I did 3 rounds of...

10 Atlas pushups
20 Atlas situps (hands overhead)
30 TBS

Then...

Chinups: 11, 10, 8

Later: Misc DVRs and VRTs.
duff
08-15-2011, 07:03 PM
Today I did 3 rounds of ...

12 Feet-elevated pushups
20 leg raises to 90 degrees
30 Atlas Balance Squats

...no rest, in under 10 minutes.

Then...

Chinups: 10, 10, 7
Pike pushups: 10, 7, 6

...in supersets with long rests between sets.

Later: misc. isometric power flexes at max contraction, DSRs.
duff
08-16-2011, 06:47 PM
Today I did 3 rounds of...

15 feet-elevated pushups
20 Atlas situps, arms overhead
30 Atlas Balance Squats

...some brief rests, completed in 11:36.

Then...

Neutral-grip pullups: 8, 7, 5
HSPU partials against wall: 4, 4, 4

...in supersets with long rests between sets.
duff
08-17-2011, 10:55 PM
AM - helped a friend move.

During the day - 4 sets of 15 feet elevated pushups.

PM workout:

Slow, controlled chinups, top range of motion only: 9, 8, 6, 5, 4
90 degree leg raises in one set: 35
Tiger stretch pushups in one set, chest scraping the ground: 35
KB swings in one set w/12kg (I know that's not part of Transformetrics, hope it's ok to report): 50
duff
08-18-2011, 08:57 PM
Today I did...

5 sets of 15 feet elevated pushups during the day.
Neck, shoulder, elbow, wrist joint mobility with light DVR during the day.

PM:

4 rounds of...

10 2-handed clubbell swipes with 25# club
15 feet elevated pushups
(short breaks between sets)

Then 2 rounds of...

10 gama casts with 25# club
20 TBS
(short breaks between sets with deep breathing)

Break for a few minutes, then...

Wide-grip pullups, controlled with slow negatives, full ROM: 5, 4
michael
08-19-2011, 05:42 PM
This is Great Duff,
Keep posting everyday if possible this helped me be consistent! Great workouts!
duff
08-19-2011, 11:31 PM
Thanks, Michael! Yea, I think posting just the basics of what I did is helping keep me honest and consistent. That and just doing something every day, even just doing something less if I don't feel up to a full on hardcore workout.

Today I did...

VRT workout with wooden dowel, 2 rounds:

Deadlifts
Forward Presses
Prisoner Squats
Reverse Bicep Curl + Overhead Press combo superset with Pull-down + Tricep Press combo

Then:
DVR/VRT Lateral raises (with 1lb dumbbells, just for fun)

Misc DVR/VRT/DSR.
duff
08-21-2011, 03:07 PM
Yesterday I did...

Intuitive DVR workout.

Today I did...

Slow, controlled, full ROM chinups: 7, 5


Later I did 3 rounds of...

15 feet elevated pushups
20 Atlas situps, hands overhead
30 Atlas balance squats, heels together

...with short rests and a slightly slower cadence than usual. Total time = 13:00
duff
08-22-2011, 10:11 PM
Today I did...

Feet elevated pushups (intuitive rests between sets): 20, 17, 16, 13

Felt tired today, so that's all.
duff
08-24-2011, 12:11 AM
Very tired again today so just doing maintaining levels.

Today I did...

Atlas I pushups, widely spaced, slow and controlled: 12, 11, 10, 10, 10

Also, re-reading PYTP for inspiration.

My chest has developed far more than when I started Transformetrics, but yet my numbers are still low in the Atlas pushups. I guess I still have a long way to go! Strangely I recently hit 50 reps in the TSPUs though---must have better leverage for these.
duff
08-24-2011, 09:01 PM
Much more energy today.

Today I did 4 rounds of...

* 10 Atlas Pushups (fast tempo)
* 20 Atlas Situps, arms overhead (1st round hands interlaced behind head)
* 30 Atlas Balance Squats, heels together

Total time = 15:50

I could have kept going but decided instead to keep some in the tank for tomorrow.
duff
08-29-2011, 09:04 PM
Today I did 4 rounds of ...

10 Atlas pushups
20 Atlas situps (some arms overhead, some hands by ears)
30 Atlas balance squats

Total time = 16:36 (somewhat slower than last time)

Later...

Chinups, full ROM: 7, 7, 5
Miracle 7 DVRs, 10 reps each
duff
08-30-2011, 11:43 PM
Today I did...

25 feet elevated pushups
VRT various movements with wooden dowel
duff
09-01-2011, 06:56 PM
Today I did...

Some DSRs at work.

After work, 3 rounds of:
* 10 Atlas I pushups
* 20 Atlas situps, hands at ears
* 30 Atlas balance squats, slow and controlled with light DVR tension

Total time = 15:42, kinda slow

Today the muscles were willing but the heart and lungs were not.
duff
09-25-2011, 08:43 PM
Chinups pyramid (full range): 2, 4, 6, 8, 6, 4, 2
Bodyweight rows (on rings): 12, 9, 8