base strength work

[sbslider]

So after a couple months of being involved in these forums, it is time to start a workout log. I keep a daily log off my computer, but I will log my general progress here and post some individual workouts as well. Presently I am focusing my main workout on pushups, situps and squats. Sort of built of some suggestions I have seen on the forum for getting up to the level of being able to do a GUTS workout.

I am starting my third week, and my plan is to increase reps each week as long as I keep progressing. My workout goes as follows:

12 Atlas pushups
11 Atlas situps, hands at my armpits
25 Tiger Bend squats

5 rounds. After rounds 2 and 4, 6 Milo reos each side, breath in up, breath out down.
After round 5, 6 Milo each side at higher intensity, Breath in and out twice going up, Breath in and out twice going down.

I will mix up the Atlas pushups with T-handle pushups from time to time, these work the forearms and grip a lot more than the Atlas pushups.

Also try to get some pull up work in several days a week in the evening. At some point I plan to work back in some M7 work as well, I'll play that one by feel.

Other exercise I get regularly is riding my bike to and from work (~6 miles each day), playing ultimate frisbee during work lunch hour when I can, and surfing when I can. i am also involved in my sons Boy Scout troop, and I participate in the monthly day hikes and backpacking trips when I can as well.

Past few days have been like this:

Friday, 7 rounds of 15 T-handle pushups, 15 Atlas situps, spread over a couple hours.
Saturday, went for a 5 mile walk in the morning with my wife, then after the drive home a short workout of 100 Atlas pushups in 10 minutes.
Today, Did my base workout, plus 3 rounds of 1 minute pull up holds, and a ten mile pleasure bike ride.
Added in 6x6 pullups while making tomorrows breakfast and lunch

[sbslider]

Today is a day where I got to do it all. Made me do my work out in the evening, but that's ok.

Before work, surf
Lunch time, Ultimate Frisbee
Evening, base strength workout from last post. Atlas situps felt really strong today, I did 15 in my last set. I know these numbers are small, but even from a mustard seed a large tree will grow.


:-)

[jan]

Doing great my man, keep it up. There's no competition here, you've got all the time in the world :)

Jan

[sbslider]

Thanks Jan, I will keep on keeping on until I can no longer.

[sbslider]

Speaking of keeping on, today was an interesting one. After surfing yesterday my left shoulder began aching. I have surfed several times in the past few months, and did not knowingly hurt it with a fall, awkward angle, etc.

Anyway, I did 60 military pushups in addition to my regular workout which has 60 Atlas pushups after surfing yesterday.

When I woke up today, my shoulder was very sore. When I first got up. I did 25 pushups and it felt a bit better, but not for long. Throughout the day, I did sets of 25 pushups, followed by 10 reps of the McSweeney high reach. Consistently after this work, my shoulder felt better. This evening I did my regular workout, with T-handle pushups instead of Atlas pushups. After my last Milo set, my shoulder feels almost all better. it will be interesting to see how tomorrow goes.

A side note, 245 pushups done on the day.

[sbslider]

12/2 I did 150 pushups and some more McSweeney high reach rounds. NO regular workout, it just did not work. My should er much better, not sure if the pushups did it or if I just healed, but I'll give the pushups credit. I like the habit of doing sets during the day as well, I'll try to keep that up.

Today 12/3, was an ultimate frisbee tournament. Played in four games, or team came in third place. I would say I held my own against the 20 and 30 year olds all in all. Ended up scoring the winning goal in the last game. I am beat now though . . . .

Back to it tomorrow with 5 round of 13 Atlas pushups, 12 Atlas situps, and 25 Tiger bend squats plus my Milo work. Hopefully gets some pulls in also.

[sbslider]

Inspired by John's recent workout: http://transformetrics.com/forum/showthread.php?t=9205
And needing to do some pull work, I did the following pyramid workout:
1-2-3-2-1 doing each rep count with narrow grip chins, neutral grip pull ups, and wide grip pull ups. So each set was 27 reps, 9 of each type. I did 3 sets in 22:40, 81 reps total. That was this evening.

In the morning, I did my base workout as described in the previous post, and also did 7 sets of 25 pushups spread out through the work day, 175 + 65 = 240 pushups today.

After reading John's pyramid post I was wondering if spreading reps throughout the day is as effective as the short term work. After trying both during the day, my guess is the pyramid work is more effective. I'll continue with sets of pushups throughout the work day, as that is less intrusive to my workday. Probably could do 175 in 20 min or maybe less, I'll have to consider that for a lunch break that I am actually not doing something else already.

[sbslider]

so I gave John's pyramid pushup workout a go today, or at least a variant of it. Details are here: http://transformetrics.com/forum/showthread.php?p=68218#post68218

I did my normal base workout today, but with T-handle pushups instead of atlas pushups, total of 65. At the end of my pyramid workout I did another 16 wide stance pushups just to get 400 in the workout. So total pushups for the day so far is 465. Realizing how close I am to 500, I'm doing the last 35 and make it a nice round day. 10 T-handle, 10 diamond, 10 tiger stretch and 5 clapping :smile:

[sbslider]

I have decided to mix up my base workout a bit. I love doing the Milo, and plan to keep it as an accessory movement, but i am removing it for now from my base work. In its place I am adding pull ups. I have also added a weight vest to my squats. So now my base workout looks like this:

14 Atlas pushups
12 Atlas sit ups
5 pull ups
25 tiger bend squats + 25# weight vest

The Atlas pushups are done sing a PVC frame I made that is about 8" off the ground. My feet are on the ground, and my chest touches the frame of the push up stand in the down position.

I have not increased my reps on situps as I don't feel like I am progressing here, so I'll keep this rep range for awhile until it gets easier.

I really like the extra weight on the squats, this adds more cardio to the workout. And I love the way the squats seem to refresh my arms for the pushups. I accidentally skipped the 4th round of squats (temporarily), and I noticed it when I did my last round of pushups.

I am also adding in consistent back stretching and bridging to my daily work.

[sbslider]

This has been a rough week. I have had a sore hip for a couple months now, off and on in terms of it affecting my life. Sunday (12/11) night it started acting up again, and I have not slept well this week. One consequence is I have not been getting up in time to do my normal workout. I have managed to get it in at lunch time twice this week, and have been getting in pushups every day, and pull ups almost every day. The biggest hole has been in squats and situps. Also, this week I have not continued the weight vest with squats, and I have not been home when I have gotten my workout in.

I noticed Greg posted a movement today for spine decompression that has helped an injured hip. I am planning on trying that out tonight and seeing if it will help my hip.

I have also added ab wheel rollouts to the mix, my goal is to achieve a standing ab wheel rollout by my 50th birthday in September.

Last day of work for the year, so I won't have any excuse to not get in daily work. At least not for the next week.

[sbslider]

I upped my workout numbers today to
15 T-handle pushups
13 Atlas situps
5 pull ups
30 tiger bend squats
5 rounds

I am happy with my progress this past month. Only bad thing is my hip is not improving. It has been basically good days and bad days. Went to the chiropractor again today and he suggested I really rest my hip. No bike riding, no ultimate frisbee, no surfing (:teeth:) no squats. Cut out the things that cause the hip flexor to to into flexion. So, I will relent and rest that part of my body. For starters, II will drop squats from my daily workout, and add planks. At least while I am off work the next couple weeks this should work fine. And it should be good for my quest for the standing roll out. I'll keep working those 5x5 partials each day unless I sense they are messing up my hip. Not sure about the siitups yet, I think I willl reduce the ROM and keep the hardest part of the movement.

I also have been making sure to add supplemental pushups to get at least 100 a day. For the next couple weeks I'm planning on increasing that to get a bit more cardio work through my arms.

[sbslider]

Started my hip friendly base workout today as outlined previously.
Did my 5x5 partial ab wheel rollouts as I have been supplementing daily for the past several days.
Also got in a great surf session with my son.
Needed to get in my last 25 pushups to get 100 for the day, decided to try do it in a single set with the T handles. Got to 19 and had to take a extra breath pause while holding at the top, did the same after reps 21, 23 and 24, but got all 25 reps in with good form. That is a PR for me, not bad especially after surfing. :smile-big:

[sbslider]

Made an interesting personal observation today. I am training toward an ab wheel rollout. I have read on this forum about several exercises that help in that regard. The one I experienced today is the T handle pushup. I was inspired by a post in the living strength forum by workout warrior in doing 120 military pushups plus 240 squats in less than 10 minutes. I decided to try 120 pushups in less than 10 minutes, but thougth I would make that easily with miliatary pushups. So I decided to try T handle pushups.

I planned to try 10 sets of 12 on the minute, so I would finish the last set before 10 minutes elapsed. During my first set I realized 10 sets of 12 would not be practical, so I down scoped to sets of 10. After 5 sets of 10, i knew I could not keep pace and hold form, so the last 5 sets were 7, 7, 7, 8, and 9 for 88 in around 9:30.

The interesting observation is the last 2-3 reps of the last set, I really felt a stress in my low back, much like when I really extend doing an ab wheel rollout. Not pain, just like the muscles were really having to work to hold form. I had planned on 10 reps in the last set, but with that strain I opted to hold off on the last rep and see how I feel tomorrow. All in all, 10 minutes well spent.

That workout was in addition to my base workout, a surf session, 5x5 partial ab wheel rollouts, and some DVR pullup work. I am really enjoying vacation at home.

[sbslider]

Been continuing my work this past week, although I did miss a couple days of doing my base workout. I have upped the pushup reps to 16 in my base workout. Also doing planks for 1 min with one of my arms off the floor, and keeping my torso parallel to the ground.

Today I did a pushup pyramid. I thought it would be much easier than it turned out to be. My pushup endurance is not to great yet, but I will keep on moving forward, one step at a time.

16, 18, 20, 22, 24, 22, 20, 18, 16, 176 reps total.

Later in the day I did 24 T handle pushups, 200 total reps for the day

[sbslider]

Just checking in again, no big changes lately other than missing more daily workouts than I would like. Life is full of choices, and sometimes the ones you think will work out don't Anyway, I am still at my base workout, which presently consists of

16 Atlas I-II pushups (hands about 8" above feet in up position, sort of between Atlas I and II)
16 Atlas modified situps (hands at waist for situps, not at head or chest) followed by isometric situp
6 pullups
1 min plank with one arm off the ground, last round 2 min plank with one leg off the ground 2x30sec
5 rounds

I have also added isometric work daily. I have been slacking on the DVR pullups, I am dropping them for now in favor of isometrics.

I have been at this for about 6 weeks now. My Atlas pushups are a bit plateaued, and my situps are not coming along as quickly as I would like. But, I am continuing on, and I'll work on tweaking things to bust through the plateaus. I suspect part of my pushup plateau may have to do with dropping squats (medical issue I am dealing with) and adding planks, which work the shoulders and reduce the rest I get for that body part. So be it for now, do what you can with what you have.

I have also been doing 5x5 standing ab wheel partials, these have felt very good. I am very pleased with my progress on this movement.

I did a second workout today as well, descending pyramid for T-Handle pushups and pullups
T-handles: 20, 18, 16, 14, 12, 10, 8, 8, 8, 8 122 reps
pullups 8, 7, 6, 5, 4, 4, 4, 4, 5, 5 52 reps

Also did a full body isometric workout today. I'm feeling like I am alive! ;0

[sbslider]

Today's workout:

16 Atlas Pushups hands 8" off ground
10 Atlas Situps hands low, focus on rolling up 1 vertebrae at a time, static holds on last negative
5 pull ups various grips
6 rounds
finish with 2 min plank, one arm and leg off ground 4x30 sec
ultimate frisbee at lunch
5x5 partial ab wheel rollouts

The work I did the past week:
Jan 9
100 tiger stretch push ups
5x5 partial ab wheel rollouts

Jan 10
base workout only 4 rounds
15 min isometrics
more situp work
16 20 t handle pu
7 pullups
last round of plank 2 min

Jan 11
tried a different approach to the workout and did not like it
30 DSR neck exercises
61 Atlas pushups
50 Atlas situps hands low
15 toe touches
in 30 minutes
isometrics
5x5 partial ab wheel rollouts

Jan 12
total rest

Jan 13
base work minus planks
skate ldp to from work
5 10 10 partial ab wheel rollouts
minor isometrics

Jan 14
backpacking

Jan 15
backpacking
pullups 8 6 5 ball 5 ball
T handle pu 18 16 14 14

[sbslider]

Jan 17
Slept in today, did not workout in the morning as usual
before I left for work I did 20 T handle pushups, 8 pullups.
During the day, I did some grease the groove isometric work. This is becoming a daily habit.
Evening, 5x5 partial standing ab wheel rollouts. Increased my range today to one full board(14") beyond where I started about 1 month ago. I have another 7-8" to go for a full rollout. I anticipate the the increases now will come slower, but I am very encouraged by the progress I have made thus far. The standing full rollout is my top goal for this year. When I achieve that, I will move on to becoming proficient at handstand pushups.

Daily workout
4 rounds of
14 T-handle pushups on 2" blocks
10 Atlas Situps hands low, focus on rolling up 1 vertebrae at a time, static holds on last negative
6 pullups various grips, except last set was 5 ball pullups
finished with 2 min plank, one arm and leg off ground 4x30 sec

Also got an xray of my hip today. My chiropractor's diagnosis is Physis with femoral acetabular impingement with secondary arthrosis. I'll visit him next week to find out more what that means, but it basically is a flat spot on my femur ball on the right side.

did another 24 pushups Tiger stretch style to get 100 for the day

[sbslider]

Jan 18
4 rounds
2x8 kneeling chest fly pushups 2x20 tiger stretch pu
10 Atlas situps hands low
5 pull ups various grips
ultimate at lunch
20 T handle pu
9x5 partial standing ab wheel rollouts

Jan 19
ultimate at lunch
1x10 Tiger moves

Jan 20
1x10 Tiger moves
30 TBPU
16 ASU
isometrics at work, upper body
2x25 T handle pu
evening, 1x5, 5x10 partial standing ab wheel rollouts
25 T handle pu
25 feet elavated push ups

[sbslider]

Jan 21

1x10 Tiger moves
2 hrs beach ultimate in a raging wind
1x5 standing partial ab wheel rollouts
8x12 T-handle pushups,with DSR movements between sets as follows, 10 each side:
rope pull, Liederman Chest preas, Seated Rows, Shoulder and Lat rows, Side arm raise, Neck and Biceps, Classic Bicep curl, Alternate Praying push. for me, and extreme upper body workout, I still feel it from my forearms to my shoulders and back.

after dinner, 5x5 standing partial ab wheel rollouts, 25 Tiger Pushups

[sbslider]

Jan 22
4x25 Tiger Bend Pushups
4x25 Atlas Situps hands low on bed
1 hr power walk with my wife
2 hr surf session
100 Atlas Balance Squats
5 rounds of
20 bent leg raises
10 toe touches each side
10 reverse lunges each side.
Can't do more than a couple straight leg raises to 90 degrees, so I did bent leg ones as far up as I could, which was always at least 90 if not more. Certainly less closer to 90 toward the end. The reverse lunge holds were hard too, 50 each side straight would be a challenge.
My back is a bit sore from the last two days of ab wheel rollouts. It actually feels fine now, but I'm taking the day off from them. Did plenty today as it is.

[sbslider]

Jan 23

8x13 perfect pushups,with DSR movements between sets as follows, 10 reps
Rope pull, Liederman Chest preas, Seated Rows, Shoulder and Lat rows, McSweeny High Reach, Full Pectoral Contraction, Classic Bicep curl, Alternate Praying push. for me, and extreme upper body workout
9 pullups

after dinner, 5x5 standing partial ab wheel rollouts

[sbslider]

Jan 24

4x25 Tiger Bend Pushups
4x25 Atlas Situps hands on chest for most reps
9 pull ups
100 Atlas squats at lunch

5x5 standing partial ab wheel rollouts
100 toe touches
50 bent knee raises done in 3 sets
50 reverse lunges done in 3 sets

Going beyond the pushups and situps during the week will be a challenge. I'll do what works. Today did not work for everything, but I got close.

[sbslider]

Jan 25

8x13 T handle pushups,with DSR movements between sets
7 pullups

100 ABS during a break on my ride to work These are really working my quads, at least that is where I feel it.

after dinner, 100 toe touches, some isometric work
pullups 8, 7, 6, 6, 7, 5, 6

[michael]

Sbslider these are some great workouts.Be patient and consistant you'll see the results.

michael

[sbslider]

Thank you for the compliment Michael. So long as my hip health does not get in the way I plan on doing 6 days a week of work, and a day rest. Today is that rest day, other than playing ultimate frisbee at lunch
100 ABS & 100 toe touches in the evening

Matt

[sbslider]

Jan 27
alternating sets of
tiger pushups 25, 25, 30, 30
Atlas sit ups on cushions 25, 25, 25, 30
100 toe touches
surf, dr. appt ,work, dr. appt, surf (sort of a palindrome day)
100 ABS

[sbslider]

8x13 Atlas pushups,with DSR movements between sets
8 pullups

100 toe touches
2 hour surf session - couple times today while I was paddling for waves I got a really good burn in my lats. Very fun session

3x8 standing partial ab wheel roll outs
100 ABS

[sbslider]

4x30 Tiger stretch pushups
25, 25, 30, 30 Atlas situps

100 toe touches
Circuit with 7 rounds, 14 reps of each except 15 the last two rounds
bent leg knee raises
reverse lunges with tension
cycled through the seven tiger moves

5x5 standing partial ab wheel rollouts
100 ABS

[sbslider]

8x13 T handle pushups,with DSR movements between sets - real quick one, only allowed myself 20 min.

100 toe touches
3x15 standing partial ab wheel roll outs
6, 7, 8 pull ups

[michael]

Hey Sbslider,

How's the Standing Superman Rollouts going?Are you close?My problem is coming up.

michael

[sbslider]

Hey Sbslider,

How's the Standing Superman Rollouts going?Are you close?My problem is coming up.

michael
Hi Michael, I feel like I am a few weeks if not a month or more away from achieving a standing rollout. I have not yet attempted to go to all the way rolled out. When I am at or near my max thus far, I really feel it in my low back. Lately I have been trying to get more reps in at a reduced ROM in hopes of conditioning my low back better for this movement. I have also been doing alternate touch touches daily. I don't think these will necessarily strengthen my low back, but it will bring fresh blood to the region to aid in recovery.

Maybe sometime before too long I'll try just the negative like I have seen you doing. Not quite mentally there yet though, it will probably be spur of the moment when I am feeling strong.

Matt

[michael]

Matt[/QUOTE]
When I am at or near my max thus far, I really feel it in my low back. Lately I have been trying to get more reps in at a reduced ROM in hopes of conditioning my low back better for this movement. I have also been doing alternate touch touches daily. I don't think these will necessarily strengthen my low back, but it will bring fresh blood to the region to aid in recovery.


I do this back routine every nite while I'm watching TV:
1)POWER FLEX SPINE CHAPTER
2)RELIF FOR AN ACHING BACK WHICH YOU CAN FIND IN THE FITNESS RELATED ARTICLES
3)GUT BUSTER, SEARCH THE FORUM
4)RESTING BACK ARCH,SEARCH THE FORUM
I have 3 herniated and 2 bulging disc in my lower back and I have no pain in my lower back.I'm just giving you an idea.This routine takes me about 10 minutes.

[sbslider]

Wow, you get to watch TV every night? Not sure when I last did that. Mostly because we don't have cable, just a decision my wife and I made eons ago.

I'll check out the resources, except I don't have the power flex book. Just to clarify, you do this back work daily and can do a full roll out and not feel anything more than tension in your back? I don't feel much pain, but it is noticeable and I don't want to push beyond pain. I am nearly 50 and have had back problems before.

thanks, Matt

[sbslider]

4x25 tiger stretch pushups
4x25 atlas situps on floor, arms forward

5 rounds of
20 bend leg raises
20 reverse lunges
20 toe touches
followed by 100 ABS

5, 6, ball pull ups

[sbslider]

I am taking Greg's advice about resting posted here: http://www.transformetrics.com/forum/showthread.php?p=69879#post69879
Went for a 25 min power walk, about 1.4 miles. Did DVR reverse lunges during the day, 3x10 each side. These seem to really help my hip. also tried some back exercises recommended by micheal. the Gut Buster was great, the Relief for Aching Back was also very good. The resting arch irritated my sore hip, so I'll wait for a day when I am in little to no pain to try that one again. I suspected that would happen.
Also played ultimate frisbee at lunch, and I've been riding my bike again to work this week, 3 straight days.

Planning on a structured DVR workout tomorrow and another walk.

[sbslider]

I walked and did DVR/isometrics the past two days. yesterday DVRs were mostly out of PYTP, which I am the proud owner of now :smile-big::smile-big:
Today DVR was the 7 tiger moves, 2x10. This takes me 25 minutes, not sure how anyone does 3x10 with any tension, but then I am still just learning . . . .
surfed for 1.5 hours this morning
I am itching to do another 500 pushup day after glancing through PYTP, but I will keep to my week of walking and DVR/isometrics.

[sbslider]

9 mile hike Not the same as power walking, but a nice alternative.
1 full round of PYTP DVR section, a second round with just the arm stuff. I really like #8, Deltoid raise. It is nice to learn some new DVR moves.
Also did some isometrics.

[sbslider]

Started out today with DVRs, then did an hour walk. Repeated the DVR session from PYTP Ch 3, took 27 minutes. Need to start experimenting with either faster movements, or fewer reps and get through the circuit multiple times in 30 minutes. Often towards the end of 10 reps my muscles can no longer provide the pump/tension they can earlier in the set.

also did some isometrics, then surfed for a few hours in the afternoon. Good times. :-)

[sbslider]

The surf bug bit me again today, I surfed instead of my normal workout. No walking today, no DVR work. I was busy tonight packing for an upcoming business trip. I'll have time tomorrow afternoon. to get in a walk and DVRs. I'm also beginning a 10 day Master Cleanse on Friday, so I am not sure yet what my workouts will look like during that 10 days. My cleanse is described here: http://themastercleanse.com/master-cleanse/

[sbslider]

No surf here in Louisiana, so getting my workout in was easy. :smile:
45 min power walk
45 min of DVRs, which was 2x through PYTP lesson 3, 5 reps per movement for the most part. Also did the FRY tricep exercise from the Spartan workout thread:
Place your hands on a counter or table top. The spacing can be from close together to shoulder width, depending on your preference. Your feet will be about two feet away from the edge and you will be standing on your tiptoes.

Slowly, under tension bend your elbows and touch your forehead to your hands. Extend your arms up as if doing a tricep extension, except you are extending away from the counter.

Also found this movement can work the biceps if you place your hands under the counter instead of on top. Did two sets of 6 of those as well.

[sbslider]

Nearly the same workout as yesterday. Same DVR work. Walking was just over 30 minutes, but on a treadmill. 15 degree angle, 3.6 mph pace. walked 2 miles.
Also did isometrics.
Today was the last day of no calisthenics/DSR work.

[sbslider]

Woke up at 2am west coast time to travel home.
Surfed in the afternoon 2 hrs
11x10 T handle pushups, DVRs after the last 10 rounds

Started my Master Cleanse with the evening tea. In the morning (2/10), I weighed myself to see my starting point: 170 pounds even, 15% fat. My numbers lately have been any where between 169 and 14% and 173 and 16%. I am doing this not for weight loss but in hopes to relieve/eliminate my hip pain. Going in it is pretty minimal, i think the biggest contributor to it is ultimate frisbee and walking downhill. I hope after the cleanse these activities don't aggravate it either.

[sbslider]

Day 1 master cleanse 170 pounds even, 15% fat.
Feeling fine so far, a bit hungry in the morning, but that passed. A bit cold also, that ended when I began my workout.

1 mile walk with my wife in the morning
after work,
4x25 Tiger stretch pushups
4x25 Atlas situps on bed, hands on chest

100 Atlas balance squats
9 pull ups
100 tiger bend squats
8 pull ups
100 toe touches

surf

Day 2 am weight 164.6, 14.5% BF

[michael]

Hey Matt you loss over 5 pounds in one day.What is this Master Cleanse?

[sbslider]

Hi Michael, You can read the original book here by Stanley Burroughs: http://ifayomi.com/assets/TheMasterCleanse.pdf

It is basically a water fast, but the focus is trying to cleanse/purge all the accumulated waste in your body, both your digestive track as well as everywhere else. The theory is since you are not digesting solid food your body has more energy to cleanse itself. The advantage over a strict water fast is you are getting significant calories, so you have energy to do your daily thing. You can see from yesterdays log I had a fairly active day. 2 hours surfing is a decent workout in itself.

A typical daily cycle is:
drink herbal laxative tea in the evening
drink 32oz of water with 2 tsp salt upon first waking
expect to spend time around the toilet the next hour
drink 6-12 glasses of Lemon-aide, and as much water as you want during the day
repeat 10 days minimum.

Lemon-aide
1oz fresh squeezed lemon juice
1oz grade B maple syrup
8 oz purified water (filtered, not tap)
1/10 tsp cayenne pepper

The book gets into the details of what each ingredient does, but obviously the syrup provides a decent amount of calories. 100 per glass, so 1000 a day with 10 glasses, which is typical for me.

I was pretty surprised to see I lost 5 pound in one day. I know that won't continue, and would not be surprised to see my weight go back up as well. I did weigh myself twice though, and got 164.6 twice.

if you were interested in doing this some time, all you really need is the pdf book I linked to above. There is another book I purchased which is interesting and answers alot of what if questions, "Lose Weight, Have More Energy & Be Happier in 10 Days" by Peter Glickman. It is definitely not required, but i am glad I have a copy.

[sbslider]

Day 2 am weight 164.6, 14.5% BF
8x15 perfect pushups,with DSR movements between sets as follows, 10 reps each side of
Rope pull, Liederman Chest preas, Seated Rows, Shoulder and Lat rows, Alternate Praying push, Milo, SH-8 from PYTP (shoulder Milo), BA-2 from PYTP (squatting pull on knees)
15 pushups was a bit much on the later rounds, needed to pause and breath at the top to be able to finish last 4 reps

100 toe touches
some ab wheel warm ups, including attempts at a full roll out - not there yet by far
5x5 partial ab wheel roll outs - these were all either past PR or 1" farther than past PR
Decided to do a set of Tiger stretch pushups to loosen up my back did 50 - another PR, previous was low 30s. Could have done more, but I'll save it for another day

pull ups 5x7

[sbslider]

Day 3 Master Cleanse, awaking weight 163.2

1 hour walk with my wife
2 hour surf
3x33 tiger stretch pushups
3x33 Atlas situps, first two sets on bed with arms on chest, last set on floor, arms on chest for 10 reps

Wanted to do more, but just too busy today

[sbslider]

Day 4 Master Cleanse 162.4
Today was the hardest day so far in terms of seeing food and really wanting to eat it. However, my energy level was higher today than any other.

100 toe touches
100 Atlas balance squats
in the evening
8x15 Atlas pushups supersetted with 8 DVR movements
5x5 standing partial ab wheel rollouts

[sbslider]

Day 5 Master Cleanse 162.0 #, 14% body fat
3x33 TSP
3x33 ASU

rode my bike to work for the first time in a while - low energy there
played ultimate at lunch - hip a bit sore afterward, not bad

in the evening
8 pull ups
100 toe touches
8 pull ups
100 Atlas balance squats
8 pull ups

a bit later, superset pullups and t handle pushups
pullups 4, 4, 5, 5, 6, 6, 5, 5, 4, 4 48 pullups
pushups 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 84 pushups

My son turns 13 on Sunday. We are taking him out for hibachi on Friday, making pizzas at home on Saturday, and then Sunday is birthday cake. Got a tough decision to make. Keep the cleanse up 10 days (or more) as planned, or cut it at seven days to enjoy the festivities. Hmmmm . . . . . .

[sbslider]

Day 6 Master Cleanse 161.6 #, 13.5% body fat - I have been feeling cold a lot lately, my body is certainly changing. I'll take a picture on the day I end my cleanse. My weight has decreased every day so far, I expect that to change at some point.

surfed in the morning, maybe only an hour, it was not great

ultimate frisbee at lunch, then 30 pushups

in the evening,
10x12 T handle pushups,with DSR movements between sets as follows, 10 reps each side of
Rope pull, Liederman Chest preas, Seated Rows, Shoulder and Lat rows, Alternate Praying push, Milo, SH-8 from PYTP (shoulder Milo), CH-5 from PYTP, pull apart up and over, triceps extensions. Last set of pushups, rep 11 was a fail, should have rested and breathed before the last two reps. Next time.
100 toe touches

[SteNellA]

This evening I did my regular workout, with T-handle pushups instead of Atlas pushups. After my last Milo set, my shoulder feels almost all better. it will be interesting to see how tomorrow goes. but Thanks Everyone for sharing...

[sbslider]

Feb 16

Day 7 Master Cleanse 160.8 #, 13% body fat - I have felt sort of yucky all day, I have heard day 7 tends to be the hardest day of the cleanse. This has been true for me.
I decided to make this a rest day from working out.
I did play ultimate at lunch, and rode my bike to work, so it is active rest at best.

I have decided to continue on for 10 -12 days on my cleanse, I suspect tomorrow going out to dinner will be the hardest part.

[sbslider]

Feb 17
Day 8 Master Cleanse 160.0 #, 12.5% body fat -

30 TBPU
30 Atlas Situps, 10 with arms on chest
Decided this just was not working, decided to do a pyramid workout based on 30 TBPU and 10 Atlas Situps on chest. Supersetted TBPU and Atlas situps with hands on chest

TBPU 18, 20, 22, 24, 24, 22, 20, 20 200 total
Atlas Situps 6, 7, 7, 8, 8, 7, 7, 6 66 total with hands on chest
skateboarded to work and home
I abruptly ended my cleanse in the afternoon. I again was feeling low energy, and really hungry. With my son's birthday dinner looming a few hours away, I decided to try a cliff bar. Then later a fig bar, and then an apple with almond butter. With no ill affects, I enjoyed dinner with my son and our family. No regrets

100 toe touches

[sbslider]

Feb 18
163.0 #, 12.5% body fat -

easy come, easy go. I am really happy about being 12.5% body fat instead of 15-16%
2x5 DVR from PYTP
surf
20 pushups to get warmed up after surfing
5 reps each of pushup varieties
diamond, liedrman, liedrman feet elevated, tider stretch, superman, tiger bend, Atlas 1
and chins
6 rounds

[sbslider]

Feb 19
between sleep over birthday parties, surfing, and home appliance problems no dedicated workout today.

Feb 20
100 TBPU in 3 sets
100 Atlas situps on floor in 3 sets - first set did 17 with arms on chest, 2nd & 3rd sets fewer reps with arms on chest

4x25 Liederman pushups during the morning.

4x15 Atlas 1 pushups in the afternoon

1x10 tiger moves + DVRs tricep push down, arm herculizer, and bicep/tricep one from PYTP

[sbslider]

Feb 21

short am workout, 25 rounds of 1 neutral grip pull up and 5 pushups

played ultimate at lunch

In the evening, did more pushups - 2x25 TBPU, 3x20 T handle PU, 235 pushups for the day

Kind of low energy today,still recovering from a late night on the 19th. Leaving early in the AM to travel to the east coast.

[sbslider]

Feb 22 - travelled cross country all day, watched basketball all night. No workout - Did do power walking in the SF airport for 35 mintues.
Feb 23 - Poor diet today, felt very poor this evening. Gott to do something, so 10 pushups every 5 minutes while watching more basketball.
Standard Liederman, feet elevated Leiderman, Tiger Stretch, Tiger Bend, Diamond, Atlas 1, Superman, Pike press,
3x10 of each type, 1x15 of Pike, Standard Liederman, feet elevated Leiderman, Tiger Stretch, 300 reps total
Felt much better afterward. Note to self: Avoid all you can eat sushi!!

[sbslider]

Feb 24
6 rounds of
10 pike pushups
10 Atlas situps, arms on chest
10 reverse lunges
50 Tiger Bend or Atlas Balance squats, alternating
10 rope pulls, seated rows, or shoulder and lat rows, alternating
Traveled back cross country, walked for an hour + at LAX

[sbslider]

Feb 25

10x10 T handle pushups superset with DVR 2-9 of PYTP and tricep/bicep arm herculizer

beach ultimate

surf

tired.

[sbslider]

Feb 26

1 hour walk with my wife

2 hour surf

also made a decision today to refrain from posting/viewing/killing time here on the forum. I plan to use this time during lent to reconnect with God. I will continue to work out, and I will post my workouts here, but no other forum activity. I am thinking this will free upwards of a half hour a day, which I can use to seek His face.

[sbslider]

Feb 27

missed my normal morning workout, did 6x20 pushups during the day of various types. Back at it tomorrow

[sbslider]

Feb 28

5 rounds of
10 diamond pushups
10 Atlas situps hands on shoulders
5 neutral grip pull ups
50 squats, either Tiger Bend or Atlas balance

[sbslider]

Feb 29

8x12 t handle pushups, superset with DSR
Liederman chest press, Milo, Sikram praying hands, Atlas lat pull, Shoulder/lat row, Bicep curl, side arm flex

leap day ultimate at lunch

[sbslider]

Mar 1

5 rounds of
7 pike press pushups on T-handles
15 Atlas situps, hands on chest - done on grass, much easier than on carpet at home
50 step ups

later in the day
5 rounds of
5 neutral grip pull ups
5 feet elevated depth pike pushups

[sbslider]

No transformetrics style workout, but workout I did
played ultimate for an hour, then rode my bike back to work 10 miles in 40 minutes

[sbslider]

Mar 3

6 rounds of
15 Atlas 2 pushups
25 Atlas situps, hands on chest, done on grass
6 pull ups
20 reverse lunges with tension

last round of above, did only 20 Atlas situps. Had never done that many before, especially with hands on chest, I was cooked

Continued sets of 15 Atlas 2 pushups 3 more rounds, than 2 x 25 Tiger stretch pushups

[sbslider]

Mar 4

10 push ups
3 pull ups
67 rounds spread over the day
670 pushups, Liederman standard and foot elevated, Tiger Stretch, Atlas 1, Altas 2, and superman
201 pullups various grips

[sbslider]

Mar 5

16 Atlas situps hands on chest
16 Atlas 2 pushps,
5 rounds

ultimate frisbee at lunch

[sbslider]

Mar 6

5 rounds of 17 T handle pushups supersetted with DVR movements

[sbslider]

Mar 7

isometric workout simulating several compound weightlifting movements. I have never been a weight lifter, but I have done this routine previously and have enjoyed it. Made me interested in giving the isometric power belt a try, or making my own version, so I don't need a bar. I use an old shovel handle for my bar.

ultimate frisbee at lunch

[sbslider]

Mar 8

ultimate at lunch time

5 rounds of
20 Atlas situps, hands on chest, 1/4" to 1/2" towel under my low back
25 tiger stretch pushups
10 reps of a DSR

Felt good and energized after this

[sbslider]

Mar 9

2 hours of ultimate, no other workout

Mar 10

3 days straight of ultimate was too much, my hip is very sore today.
Isometric workout
5x20 T-handle pushups with big breaks between sets

[sbslider]

Mar 11
early in the day LOTS of stretching and a 1 mile walk

afternoon,
5 rounds of
5 dips
6 horizontal rows

then 5 rounds of
5 pullups
16 t handle pushups

later
5 rounds of 30 second hangs with 30 second rests

Mar 12
isometric workout 9 compound movements

More stretching

[sbslider]

Mar 13

tiger moves 1x10
5 rounds of 30 second hangs, 30 second rest

Lunch time, some one arm pushup work and 4x100 Atlas balance squats

Evening, 25 Atlas sit ups and 10 pull ups

I think this is someones signature, and I have thought of it a few times today. Do a little or do a lot, but do something

[sbslider]

Mar 14

100 Atlas 2 pushups in 10 minutes 30 seconds

ultimate at lunch

4 rounds of chest DSRs
6 rounds of 6 pull/chin ups

[sbslider]

Mar 15

50 standing partial roll outs
6 pull ups
60 tiger pushups in one set, new PR. As when I did 50, I could have done more, but 60 felt right. I'll get 100 for sure when I'm ready.
6 pull ups

ultimate at lunch time

40 military pushups in the evening

[sbslider]

Mar 16

8x13 Atlas 2 pushups supersetted wtih DSR/DVR movements

100 Atlas balance squats

[sbslider]

Mar 17
walked 2-3 miles doing sets of DSR upper body movements. Was very exhilarating.

8 sets of
20 ASU
25 TBPU

Mar 18
3 hour surf session

[sbslider]

Mar 19
t handle pushups on the minute
17 rounds, 152 reps

ultimate firsbee at lunch time

[sbslider]

Missed my morning workout
on my way home from work did 5x20 elevated feet pushups. Red lights became my inspiration
also did 6x6 pullups when i got home

[sbslider]

Mar 21
4 rounds of
20 Atlas situps
25 Tiger Stretch pushups

ultimate frisbee at lunch time

[sbslider]

Mar 22

Upper body DVR work for 15 min

ultimate frisbee at lunch

Mar 23

DVR work in the morning

I'm organizing and preparing for a trip leading 40 people backpacking into Havasu Canyon in AZ. I'll be out of touch for the next several days.

[sbslider]

Mar 25 - 27, backpacking in Havasuapi, 30 miles hiking and backpacking.

Mar 28, 25 Atlas situps, 8 pullups, 50 Tiger Bend pushups during a break on the ride home.
then 2 hours surfing

[sbslider]

A quick pic of the family that went on the backpacking trip.

http://sphotos.xx.fbcdn.net/hphotos-ash3/s720x720/538752_3346002963314_1065965014_3259172_1317116787 _n.jpg

pictures never do the beauty of this place justice, you just have to go to see for yourself.

[sbslider]

Mar 29

11x13 T handle pushups with DVR movements in between

ultimate frisbee at

surf 2 hours -
pull, pull, pull, pull, pull, pull, pull, pull, push, hop, squat, torso twist, balance, squat, torso twist, squat hold, lie down and enjoy.
pull, pull, pull, pull, push, drop, balance, fall, splash, hold your breath for 5-10 seconds, swim, breath deep, pull, push, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, relax and wait.
Repeat until you just can't anymore.

Today was a top 5 day of surfing, big waves, not terribly big crowds, long rides, spectacular wipe outs.

[sbslider]

Mar 30
2 hour surf session in the morning, ultimate frisbee in the afternoon

[sbslider]

Mar 31
switched it up today
ulitmiate in the middle of the day, then surfing in the late afternoon

[Greg Newton]

Hey Matt,

Great looking family and fit looking Dad!

Greg

[sbslider]

Thanks Greg, I appreciate the compliment!

Matt

[sbslider]

April 1
6 hours surfing. Best surf session ever, no doubt

[sbslider]

April 2
surfed in the morning
in the evening, 23 Atlas situps no towel under back. Then 10 rounds of
10 Atlas Situps
15 military pushups
4 neutral grip pull ups

[sbslider]

April 3
AM, did the back workout from Miracle 7
PM, 5x20 T handle pushups

[sbslider]

April 4
3-8-3 pullup pyramid, two other singes for a total of 60
Hoped to workout in the evening, but my travells took hours longer than planned. :-(

[sbslider]

April 5
AM 4 rounds of
25 military pushups
50 TB squats
NOT feeling it thiis morning, cross country travel and an early wake up

PM, at DFW Yoga Center
4x25 TB pushups
3x20 Atlas situps - shorts cafed my bottow, dropped last set

[sbslider]

April 7
12 mile hike with my wife
3-8-3-7-3 pull up pyramid
2 hours hide and go seek tag with two 13 year olds.

[sbslider]

April 8
T-handle pyramid 6-16-6 superset with DVR movements
1 rope climb
1 mile walk

[sbslider]

April 9
4 rounds of
30 tiger stretch pushups
20 Atlas situps
ultimate frisbee at lunch
surfing after work

[sbslider]

Happy 50th Susan!!
1 rope climb
Pull up pyramid with mixed grips, 3-8-3

[sbslider]

April 11
Ultimate frisbee at lunch

April 12
Short intense DVR workout in AM
10 x 15 Atlas 2 pushups with light DVR between sets in PM

[sbslider]

April 13
3-8-3 pullup pyramid

[sbslider]

April 14
Am
7. X 15 feet elevated pushups
PM
100 toe touches
5 x20 Atlas situs and feet elevated pushups
100 Atlas balance squats

[sbslider]

Did not do a lot on the 15th or 16th, just a few rounds of feet elevated pushups and some DVR AND DSR work

April 17
Pyramid pull ups 3-8-3 in the AM
ultimate at lunch
PM, 1 rope climb
Partial HSPU Pyramid 3-8-3

[sbslider]

April 18
AM
5x10 feet elevated t handle pushups with DVRs in between sets
1 rope climb
Ultimate at lunch
PM
1 rope climb
2x8 t handle pushups with full body tension focus

[sbslider]

April 19
4 rounds of
30 Tiger stretch pushups
20 Atlas situps

In the evening
3-8-3 partial handstand pushup ladder

[sbslider]

April 20
Pull up pyramid 3-8-3 with isometrics between sets

April 21
Partial HSPU pyramid 3-8-3
1 hour bike ride
3 10 rep pull ups sets spaced over an hour or so

[sbslider]

April 22
My 50th birthday is approaching in roughly 5 months. I started bodyweight training a few years back, and I have gotten myself in respectable shape. Along the way, I have set several goals that I have not yet achieved. I have kept putting them aside and changing focus along the way. I have focused on strength, then conditioning, then one arm feats, etc. etc. A few months ago I decided to try and get the ab wheel roll out standing, then my hip started flaring up. Not sure that movement aggravated my hip, but I dropped it when I was in a rest mode.
There are two goals which seem doable in the next five months that I am going to go after. One is climbing the rope in my front yard with hands only. I have gotten within just a couple of feet previously, then I mysteriously stopped trying. Fear of failure I believe. This really should not be that hard to accomplish, got to just do it. Keep climbing daily or nearly daily, and doing pull ups.
The other is a free standing handstand pushup. This I think is really a stretch. Getting a 30 second free standing handstand would be a great accomplishment, and from there I would like to continue on to the HSPU. So that is what I will be working toward the next several months. I will certainly use DSR, DVR, isometrics, and all the other tools I have learned here in my quest. There will be obstacles I know, including several vacations which will distract from training. No complaining here though, just work when I can and see where this goes.

Today was a fair some basic hanstand work, Frog stands, headstands, handstands, tigerstands. These moves, pullups and such will be my primary workouts for some time now until I accomplish my goals. I will certainly supplement them with situps, DVR, DSR, and other pushups.

Focus, determination, prayer will get me there.

[sbslider]

April 23
towel pullups 1-5-1
between sets did 15 sec frog stands and 5 squats holding 2.5# in each hand straight overhead.
rode the bus to work, skated home in about 35 min.

[sbslider]

April 24
pullups 3-8-3 - These felt really strong today
between sets worked on wrist, shoulder stretching and hollow body holds, knees up, legs straight
hour bike ride at lunch
5x20 t-handle pushups,spread over the day, the last 3 sets with feet elevated on chair

[sbslider]

April 25
handstand flexibility and core work on the ground (hollow body leg extension 6x10 sec w/ 10 sec rests) , 5 15 sec frog stands
2 rope climbs
beach ultimate after work
partial handstand ladder, 3-8

[sbslider]

April 26
pullup pyramid 3-8-3
t handle pushups, 2x20 with feet at knee height, 4x15 with feet at mid thigh height (about 26")

[sbslider]

April 27
slept in today, just did 1 rope climb before going to work
Did 6x16 feet elevated 26" t handle pushups spread over the day
played ultimate for 1.5 hours after work, barefoot on grass fields. Legs are tired, hoping vitamin C will revive them by morning

[sbslider]

Surf in the morning 3 hours
Handstand work, hollow body holds 3 sets of 10 sec hold 20 sec rest
and handstand wall running 3 sets of 30 each side , or about 1 min ech

[sbslider]

April 29
1 hour beach run about six miles, Goleta beach Pierrot Hope Ranch beach and back. Beautiful day.
12 rounds of
5 or 6 chins
10 feet elevated T handle pushups
Last round of chins was 5 + 20#' these felt strong today

[sbslider]

April 30
Ultimate at lunch
ground based handstand work, including stretching, tuck jumps, and hollow body work

[sbslider]

May 2
Handstand work in the a.m.
ultimate at lunch

May 3
5 rounds of feet elevated t handle pushpus 10 reps, with hollow body holds between sets

May 4
15 min walk with 5 sets of 20 pushups, one each 1/5 mile

[sbslider]

May 5
2-7-2 towel pullup pyramid with isometrics between sets
7, 6, 6, 6, pullups
1.5 hour surfing
10 mile hike

[sbslider]

May 6
handstand work, 8x30 second handstand holds
2 hours surfing
3-8-3 partial handstand pushups

[sbslider]

May7
4-9-4 pullups 69 reps
6x12 feet elevated t handle pushups, sets spread over the day

[sbslider]

May 8
8 x 30 sec handstand holds facing wall feet at 90 degrees, last set handstand run for 60 paces
Rope climb - got five feet from the top no hands
Ultimate at lunch
10 x20 pushups spread over the day

[sbslider]

May 9
2-7-2 towel pullups with DVRs in between sets
ultimate at lunch
6 x 12 t handle pushups spread over the day

[sbslider]

May *10
8x30 sec handstand holds
8x30 sec full hollow body holds
60 pace handstand wall run

[sbslider]

4-9-4 pull up pyramid
3 x16 feet elevated t handle pushups

[sbslider]

May 12
Got my short section of rope, so I can practice holding it via rope pull ups. Brought it to San Diego, did sets of 4-6 during the day, 64 reps total

[sbslider]

May 13
4x20 feet elevated T handle pushups
3-8-3 partial Handstand Push up pyramid

[sbslider]

May 14
9x5 rope pullups every 2 minutes with DVRs between sets

[sbslider]

May 15
8x30 sec handstand holds, last set handstand wall run 30 each sid;e with 3 rope pullups between sets
ultimate at lunch

May 16
ultimate at lunch
4-9-4 pull up pyramid, rope pull ups from 7-4 on the way down, then 31 rope pullups in 4 sets to get 100 for the day

[sbslider]

May 17
8x30 sec handstand holds, toes pointed straight
ultimate at lunch
6x16 t handle pushups

[sbslider]

May 18
15 min DVR session
Later today going backpacking, 5 miles today, 11 tomorrow, 3 Sunday. I hope to fit in a workout session Sunday evening, or maybe just rest.

[sbslider]

May 20
4-10-4 chin up ladder, 88 reps. Felt really strong.