Monty's Workouts

[monty]

Saturday, 1/3/09

60 jumpin jacks
15 spider pushups
15 pullups
20 lunges
40 bw squats
60 sec side, front and back plank
5 burpee pushup jumps
50 high knees

X 4

Took about 25 minites and then added more pulls and dips to go another 10 minutes

Pretty sore today( Sun) in my hammies so maybe do a little M7 with the wife later.

Montyhttp://www.transformetrics.com/forum/images/smilies/drool.png

[monty]

5 mile run 39 min.
100 Atlas III pushups
M7

Still sore from killer circuit workout on Sat

Monty

[monty]

AM- Bike to work 10 miles

Noon- 100 various pull ups sets of 10 to 15 a set
5x20 dips

PM- Bike home 10 miles

DVRs with wife light to medieum tension

Monty

[monty]

Wed.

5 miles easy run

200 atlas III pu in 15-25 reps per set

100 various pushups in various sets through the day.

1 hour of Yoga


Monty

[monty]

Thursday

Bike to work 10 miles-AM

100 various Pull ups

5x20 dips Noon

1 x 10 of M7

Bike 10 miles Home PM

[monty]

Friday- 1/09/09


AM- 4x25 AtlasIII PU

Various sets and rep totalling 200 PU

30+minutes of yoga

PM-5 mile run with some hills

4x15 pulls/chins

[monty]

Saturday- AM-Biked 47 miles in 2h 35 min
1/10/09
PM-7x15 various pullups=105

PM-4x25 dips=100

Sunday- Chillaxing all day!!
1/11/09

Typical Week for me
I am 6' 0" 155lbs- 6-7% BF
50 yrs old
I know many will look at this and see I do the evil aerobic stuff, why? I enjoy getting outside and feelin the wind in my face, I also am planning on doing a Duathalon (run/bike/run) or two in a month or so.
I have done this for almost 40 years. I am not afarid to take time off if needed on the run and biking.
This is what I enjoy, I am also a PE teacher and coach, and no coach or PE teacher should be fat and should set the example, which I strive to do.

Later!!
Monty

[monty]

today AM
4x5 towel pull ups
1x10 pull ups 3 seconds in the down position for every rep
3x20 various pulls/chins

4x25 atlas pushups
4x25 2 second pushups

30 minutes yoga
PYTP DVR routine 1 set of 10 HIT each exercise.


PM
5 miles run total with 2x800 m -2:38- 4 min rest, 2:43 in between
light circuit of lunges, side, back, front plank 1 minute holds, squat thrusts,pushup, pull ups, bench dips, ankle rotations

[monty]

Sat, did 200 + various push ups on the perfect pushup, did some dive bombers on these things, whoa they were killers, gotta do more of them.

SUnday- AM 50 miles bike with a bunch of fellow geezers.


Monty

[monty]

Monday- 60 pulls, 60 dips, M7 HIT style- Yoga-40m, 200 various pushups

15 x 200 meters, 38-42 sec with 90 sec rest.

Tuesday-

60 towels pull and slow pullups, 60 dips, 200 Various pushups.
Bike to work and back 20 miles round trip

[monty]

Monday- 12/14-

AM- guts without squats
50AIII
70 A-s-ups
3x20 pullups
3x20dips
50 AIII
40ASitups

PM- 7 miles 7:20 pace

12/15
AM-30 miles Mtn Biking- epic trail of drops, rocks, climbs
15 minute- Monty Circuit- Squats, Lunges, side leg raises, ankle rotations, pu, etc.
PM- 60 various Pull ups
60 dips
60 A-situps


12/16
Guts with out squats sub in dips and pulls

7 miles @7:20 with 3x200s 42,43,40

[monty]

12/17
10 miles bike to work- am

10 mile bike home-pm

Guts- without squats subbed in Pulls and dips.
Also did 30 reps of Miracle 7
Monty

[monty]

Friday-12/18-ryn 7 miles with last mile in 5:46

Then did
Squat thrusts-6
Balance Toe reach 10 each leg
Push ups-60
Fast Squats 10
Jump squats-10
Planks leg raises- 30 seconds- 10 reps each leg- front-side-back.
Supermans25
8 count leg raises 10
side legf raises 30 each leg
Fire Hydrants 10 ea
lunge-10
Ankle rotations-egoscue style-75 each ankle
Dips-3x20
pullups 4x20
50 hindu pups

Sat, 12/19
run 8 miles @ 7:30 pace in 70 degrees, Lt hammy a bit twingy so did not got 10 like I planned
3x25 pull ups
2x50 atlas III PU
50 Atlas su
Milo 1x15 and
Chest compression x 15

[monty]

Been awhile since I have been on here



Mon-1/31/11
Am- 50 pu and 7x20 pull/chins

Pm
6 mile progression run.


Tuesday
2/1
Guts see Thurs

Wed-2/211
AM- 500 various pu and 7x20 pulls/chins

Pm- Circuit
800m run 5 BW exercises-800m run- 5 bw exercises- 800m run 1mi wup and cool down
800s in 2:59-3:03

Thurs. 2/3/11
GUTS- Hindu PU-30
Ab roll outs-30
60 various sq/lunges
x5
Milo-20/15
Then did 30 pull-ups to test myself- new PR

PM Spin bike Intervals- 5 min climb, easy spin then tabata, easy spin then 5 min climb easy spin- 30m total.


Fri-2/4/11
AM- 7x20 various pull/chins
pushups ladder of 60,50,40,30,20,10 , 70,60,50,40,30,20,20- 40 various pushups

PM- 6x400 m w 400 easy all in 83 last in 79s

Sat. 2/5/11 GUTS

35 ATlas III
30 Ab rollouts on knees
first set 100 Hindu Squats then every set after 60 various lunges and sq.
x5
Milo 20/15
then did Miracle 7 -15 reps
Ab twists with dumbbell 3x30


I have definitely improved from my last post a year ago especially in the squatting area and my legs feel great
Monty

[monty]

June 23rd 2011

Did GUTS this morn:

40 Atlas III
40 Ab roll outs form Knees
60 Hindu Sq

did 5 sets with ab roll outs and JAck knife situps also did bal squats and lunges.

June 22

I did the 800m circuit with 5 exercises x 3

then- 140 pull ups, sets of 15-20 and 500 push ups, standard pu

MOnty

[monty]

1/30/12-Monday
AM-
Since I have not been able to run since Sept. though do some cycling but not as much as a year ago.

I am now weighing in at 162 (6'0"tall)when running I was 155. I have put on muscle and my wife says I have more of a body builders physique.
Today I did

Gregs 4x30 Atl I 4x30 Atl II and 4x30 Atl III with DVR and ISO power belt inbetween with 4x50 diamond p.u.

6x15 pulls/chins-- 10- 1 sec up 1 sec down

8 standing ab roll outs

100 Atlas Sit ups.

Monty

[monty]

Hi All,

I have been changing things up a bit using some of Gregs workouts.
Today I did 500 various push ups with 100 of them the Power "T"s(sets of 15/20), the rest were various push ups of sets of 50. Inbetween I did 20 pull/chins, then the Iso Power Belt of various ISO holds.. Finished off with 10 standing AB wheel roll outs.

Monty

P.S. Yesterday did 100 bal squats, 100 lunges, 2x1 min wall sits, 4x50 Atlas Push ups, 100 Atlas Situps. Neck DVRs x50 and 5 exercises for the Iso Power Belt and 5 Standing Ab Wheel Roll outs.