The challenge

[Greg Newton]

New Direction - New Workout Log. I have a goal for April 1. I want to get through this next two months at work and to be in the best shape of my life at the end of it. This time of year I miss a lot of sleep, have to eat on the go and consume too much caffeine.

Nothing unrealistic here. It is not like I am starting from behind the eight ball. I stayed in good shape over the winter and especially over the holidays. Eat lean - be lean. Eat small - waist small. Eat raw - waist small. Three good mantras for anyone to remember.


Nonstop
100 Tiger Stretch Pushups
50 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
100 Balance Squats
50 Reverse Lunges
50 Alternate Toe Touches each side

40 minutes

John's 360 workout
4 X 30 Atlas I
4 X 30 Atlas II
4 X 25 Atlas III
supersetted with 12 DSR's X 15 each side

40 minutes

*Note - By the time I got to the Atlas III's, 360 became 340 instead

[keith james]

Great routine Greg, do you do the routine every day or every other day.

KEITH JAMES.

[Greg Newton]

Hi Keith,

The first part I usually do 4-5 times a week. The 360 routine was the first time I'd tried it, although I've been doing something similar, just not as many pushups. Usually it pans out that I run twice a week, jump rope once, do pushups and upper body five times a week, and the abdominal and leg exercises 4-5 times a week. It varies week to week and I often change things due to energy, time, and where I work out. I often workout in my classroom after work or on the weekends when I am there catching up with work. If I've no time or energy I do isometrics or DVRs.

Greg

[Greg Newton]

1-25-2012 Wednesday

Out to the track - 5 miles, 57 minutes - ran hard and I'm running at a faster clip overall, but I lost speed on the sprints.

Pullups 12, 10, 8, 6, 8 close grip, 8 chinups supersetted with Atlas III pushups 6 X 30

[Greg Newton]

1-26-2012

Nonstop
100 Tiger Stretch Pushups
50 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
100 Balance Squats
50 Reverse Lunges
50 Alternate Toe Touches each side

40 minutes

elevated Warrior Power Tee Pushups 4 X 15, Atlas Pushups on ten inch boxes 50, 40, 30, 20

Supersetted 12 different DSR's and DVR's in between the pushups; 15 reps each side

40 minutes

*Note - I tried on several pair of 32 jeans. They fit in the legs and hips but were baggy in the waist. I am getting where I want to be. The goal is a 30 inch waist. I haven't had that since I was in my early twenties and weighed 160 pounds. Currently I am at 185. I want to trim to about 180. Poor old busted up littlebruv of Merrie Ole England, spitting and spewing spite will just have to live with it. I feel sorry for the ole boy. You have to wonder why no one has ever seen a picture of him. Oh well, maybe one day he'll get it. :wink:



Who Me?

http://t3.gstatic.com/images?q=tbn:ANd9GcSRmr8dErjgk8TW-44IoNoxbfh558Q7gaLrfBv03WX3VynAgUzn

[Greg Newton]

1-28-2012

50 Tiger Stretch Pushups
25 Jack Knives
50 Ninety Degree Leg Raises
50 Atlas Situps
25 Cross Elbow to Knee Crunches each side
50 Tiger Stretch Squats
25 Reverse Lunges
25 Alternate Toe Touches each side

While I was waiting for Lori to get ready to go out to the track, I went ahead did my pullups and pushups.

Pullups 13, 11, 9, 7 Close Grips 2 X 8, Chinups 1 X 8 supersetted with Atlas III pushups 4 X 30 and Atlas pushups on ten inch boxes 3 X 30

I'll be running 5 miles at the track with sprints embedded in the run.

*Note - had a hard time keeping a pace today. I felt like I was running in mush. 58:36 for 5 miles. I did change my sprint pacings. I did 16 sixty yard sprints within my run.

[Greg Newton]

1-29-2012

Nonstop
100 Tiger Stretch Pushups
50 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
100 Balance Squats
50 Reverse Lunges each side
50 Alternate Toe Touches each side

35 minutes

Jump Rope 1000 times

12 minutes

John's 360 workout
4 X 30 Atlas III
4 X 30 Atlas II
4 X 25 Atlas I
supersetted with 12 DSR's X 15 each side
I also did some extra bicep and tricep DSR's

48 minutes

*Note - Hours of boring Transformetrics! Well, not really boring and not really hours. You have to put the work in. That is the bottom line. There are always ways to split your routine up throughout the day. Sometimes it is just easy for me to do it all in one shot. I really felt good afterwards this afternoon after I finished.

[Greg Newton]

1-31-2012 Tuesday

Took yesterday off. Today It was out to the track. Five miles 55:18.

Pullups 13, 11, 9, 7, Close Grips 8, 6, and Chins 8 supersetted with Atlas III pushups 7 X 30

Pullup, Close Grip, and Chin up Isometric done for one minute at midrange. In between I did F.R.Y. triceps 3 X 10

[blackbelt]

Hey Greg,

I was just reading your log, and something occurred to me.

A while back I remember reading that exercise that “focus” on the lower abdominals, also hit the upper abdominals, more so than vice versa.

Do you think that the Ninety Degree Leg Raises qualify as this type of lower abdominal exercises?

I ask because I’m pretty sure I can do more of those than say the Atlas Full Range Sit Up, which would translate into more activity and, as a result, more calorie burning.

[Greg Newton]

Hi Rob,

A lot depends on how you are put together. Both Mike Joplin and Jack King focused on this one exercise for abdominals. Both have a natural lean, broadshouldered build with narrow hips and not much in the way of gluteal development. With leg raises they got a quilted, full abdominal look.

I like 90 Degree Leg Raises, but this is one I have to be careful not to overdo, because with the way I am put together, with round hips and glutes, I tend to get too thick in the upper abdominal region, if this is the only abdominal exercise I do.

So, what I am saying is that if this something that suits your structure, and you like them, there is no reason not to practice this one exclusively.

Greg

[Greg Newton]

2-1-2012 Wednesday

Nonstop
100 Tiger Stretch Pushups
55 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
100 Balance Squats
50 Reverse Lunges each side
50 Alternate Toe Touches each side

*Note - I also did a couple of sets of the Forystek version of lunges, and the toe touch they call the Mule Flex. Both felt pretty good.

40 minutes total

Atlas III's on the Power Tees 4 X 15, Atlas II's 4 X 30, and Atlas I's 4 X 30

I supersetted these with 12 different DSR movements. Afterwards I did some more bicep and tricep DSR and DVR's

45 minutes

*Note - I really enjoy doing this kind of stuff. You really feel good afterwards.

[Greg Newton]

2-2-2012

Nonstop
100 Tiger Stretch Pushups
55 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
100 Balance Squats


Thati is all for tonight! I was going to take an easy workout anyway.

[Greg Newton]

2-3-2012

5 miles - 58:06 minutes - I didn't sprint tonight, but I tried to keep up my medium to 3/4's speed the whole way.

Afterwards I did 30 minutes of isometrics and DVR's.

[Greg Newton]

2/4/2012

Nonstop
100 Tiger Stretch Pushups
65 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
25 Atlas Combo Situps
100 Balance Squats
50 Reverse Lunges each side
25 Atlas Style Lunges each side
50 Alternate Toe Touches each side
15 of the Mule Flex

Pullups 4 X 10, Close Grips X 8, Chins X 8 supersetted with 6 X 25 Atlas III's on parallets

About an hour and a half total

[Greg Newton]

2-5-2012

Nonstop
100 Tiger Stretch Pushups
75 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
25 Atlas Combo Situps
100 Balance Squats
50 Reverse Lunges each side
25 Atlas Style Lunges each side
50 Alternate Toe Touches each side
25 of the Mule Flex

43 minutes

Skip rope 1000 times

12 minutes

4 X 25 Atlas III pushups 4 X 25 Atlas II Pushups supersetted with 16 different DSR and DVR's. I'd do two sets of a self-resistance exercise X 15 each side, in between sets of pushups

[jcwolnik]

Wow...Greg, good luck getting those abs of steel through the metal detectors at the air port. That's incredible work. I'd love to be able to hit those kinds of numbers with breaks, let alone non-stop. Truly inspiring.

[Greg Newton]

Hey JC,

Thanks buddy! We're working on it! It just takes time and persistance. A couple of months ago I was doing the situps between Tiger Stretch pushups and Tiger Squats. I started adding things gradually. I am pretty sure a discussion we had on the Lionquest forum was what gave me the idea to do this.

2-6-2012

A.M.

Neck DSR's 2 X 15 each side
Atlas I pushups on parallets 5 X 20 supersetted
with chest and back DSR's X 15 each side
Finished with the Atlas One Leg Row 1 X 10 each side and DSR curl 1 X 20 each side

20 minutes

Ran 5 miles - 56 minutes

[Greg Newton]

2-7-2012

Nonstop
100 Tiger Stretch Pushups
75 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
25 Atlas Combo Situps
100 Balance Squats
50 Reverse Lunges each side
25 Atlas Style Lunges each side
50 Alternate Toe Touches each side

Elevated Pushups on Parallets 5 X 20 supersetted with shoulder and bicep DSR's

1 hour total

[Greg Newton]

2-8-2012

A.M.

Pushups on Parallets 5 X 20 supersetted with chest and back DSRs

20 minutes


Nonstop
100 Tiger Stretch Pushups
65 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
50 Cross Elbow to Knee Crunches each side
25 Atlas Combo Situps
100 Balance Squats
50 Reverse Lunges each side
25 Atlas Style Lunges each side
50 Alternate Toe Touches each side

Isometric Curls with the Power Belt and Reverse Isometric Curls - 2 positions each supersetted with Atlas III pushups 4 X 25

50 minutes total time

[sbslider]

Hi Greg, I recall when you started your new workout thread you commented that you had little time this year to workout due to other commitments. It looks like you have made the time to do some great workouts. Great example!!!

Matt

[Greg Newton]

Hey Matt,

I teach at a Career and Technology Center for high school students. The world of Education is a crazy thing. Get it done right and get it done now, is the mantra. People would not believe the incredible pressures teachers have on them to perform. And good teachers put up with the B.S. and work long hours just so they can teach. In our case, our success is measured by getting students certified and getting our students in college or employed in a career field. Oh yeah, can you say end of course testing? My particular field is Law and Public Safety.

This is also the competition time of year. I am on the board of directors for SC SkillsUSA. Besides working behind the scenes to get our state conference going, I am also preparing students for various competitions. I've been very blessed to have had quite a few students win gold medals in state competition, everything from Job Interview to Fire Fighting. I've had the 2009 national Criminal Justice champion, and have had students break into the national top ten for Prepared Speech and CPR/First Aid, as well as Criminal Justice.

Stress is high and time is short, but I love being able to train Transformetrics style, because it keeps me sane when dealing with some of the goofy things I have to put up with. There are days I train hard and long just to get away from the stress of working with students, parents, administrators, fellow teachers, and the community. which in our area is at an all time high for being anti-education.

Anyway, so much for ranting. I do what I do because I believe in throwing your heart over the bar, no matter if you are digging a ditch or sitting in a corporate board room.

2-9-2012

A.M.

Pullups X 10, Close Grips X 8, Chins X 8, Iso Pullup 45 seconds, Iso Chin 45 seconds

I supersetted these with the DVR Counter Tricep Extension 5 X 10

Afterwards I did a couple of F.R.Y. exercises


P.M.

Pullups X 10, Close grips X 10, Chins X 10, Pullup Iso 45 seconds, Chinup Iso 45 seconds

Supersetted with 4 X 25 in elevated parallet pushups

*Note - Not too hard tonight

DVR and DSRs with Lori for about 15 minutes

[sbslider]

Hey Matt,
I do what I do because I believe in throwing your heart over the bar, no matter if you are digging a ditch or sitting in a corporate board room.


That, my friend, is what makes you a success in both your employment, in your training, and in your helping others on this forum. It gets noticed, trust me.

Matt

[Greg Newton]

Thanks Matt! A word of encouragement goes a long way.

2-10-2012

A.M.

Neck DSRS 3 X 15 each side

Parallet Pushups 4 X 25 supersetted with chest DSRs and the Bicep DSR

100 ninety degree leg raises
100 Atlas situps
2 X 25 Atlas lunges each side

F.R.Y. spine exercises

28 minutes

P.M.

100 Tiger Stretch Pushups
100 Jackknives
100 Alternate Elbow to Knee Crunch each side
100 Tiger Bend Squats
50 Reverse Lunges each side
50 Alternate toe touches each side

Skip Rope 1000 times

Pushups 4 X 25 supersetted with Isometirc Power Belt two positions each for curl and reverse curl

58 minutes

[Greg Newton]

2-11-2012

Praise the Lord I live and breath and am BLESSED!

A.M.

Neck DSRs 3 X 15 each side

Pullups X 10, Close Grip X 10, Chins X 10, Isometric Pullup 45 seconds, Isometric Chin 45 seconds
supersetted with Elevated Pushups on parallets 5 X 20

100 Ninety Degree Leg Raises
100 Atlas Situps
100 Balance Squats

34 minutes

P.M.

100 Tiger Stretch Pushups
100 Jack Knife Situps
100 Tiger Bend Squats
25 Atlas Lunges
50 Atlernate toe touches each side

21 minutes

Elevated Pushups on Parallets 5 X 20 supersetted with 10 different shoulder and arm DSR and DVRs X 15 each side

25 minutes

Followed by 15 minutes of DVRs with Lori

[Greg Newton]

2-12-2012

A.M.

DSR Neck 3 X 15 each side
Parallet Pushups 4 X 25 supersetted with chest DSRs X 15 each side
Atlas One Leg Row X 10 each side
Atlas Curl X 15 each side
100 Ninety Degree Leg Raises
100 Atlas Situps
100 Balance Squats

35 minutes

P.M.

Ran 5 miles 57:58 Ha, it was 40 degrees with a biting wind. I had on two sweat suits.

[Greg Newton]

2-13-2012

Neck DSRs X 15 each side

Nonstop
100 Tiger Stretch Pushups
100 Jack Knife Situps
100 Ninety Degree Leg Raises
100 Atlas Situps
100 Tiger Bend Squats
25 Atlas Lunges each side
50 Alternate Toe Touches each side

35 minutes

Pullups 1 X 10, Close Grips 1 X 10, Chins 1 X 10, Pullup 45 second Isometric, Cinups 45 second isometric

Supersetted with Atlas III pushups on parallets 25, 25, 20, 20, 20

25 minutes

[Greg Newton]

2-14-2012

Nonstop
100 Tiger Stretch Pushups
100 Jack Knife Situps
100 Ninety Degree Leg Raises
100 Atlas Situps
100 Tiger Bend Squats
25 Atlas Lunges each side
50 Alternate Toe Touches each side

Atlas I Pushups on Parallets 6 X 25 supersetted with the Atlas Chest DSRs

Lori and I did some Isometrics with the Power Belt afterwards

[keith james]

Hi Greg

Do you find that doing the ABS will build more mass than Hindu squats?

Many thanks

KEITH JAMES.

[Greg Newton]

Hi Keith,

Any squat willl put on size, but the Atlas Balance Squat if done slowly with tension will put it on in the right places, giving you the outside sweep and the inner teardrop. This one is tricky for me to keep the hips and glutes from taking over when I get tired, so I don't do more than 100 at a time. This is also the same squat as in Jim Forystek's Powerflex. In fact, in the video you see Jimmy doing them with about a shoulder width stance, instead of heels close together, which really works the quadriceps directly above the knees.

3-17-2012

Ran five miles - rather than striding tried to just keep putting my feet down faster. Also I keep increasing my sprint distances. 53:59. Fastest time yet. Walked a 1/2 mile afterwards to cool down and stretch my leg muscles out.

Went home and did Atlas II pushups on parallets 5 X 20. In between I did 8 different arm and shoulder DSRs for 15 reps each side. Afterwards I worked the Isometric Belt with my sweet girl.

[keith james]

Hi Greg

Cheers for the reply, i am going to try them with heels very close together and then try them with feet shoulder width apart, so i can ge the best of both worlds.

Many thanks.

KEITH JAMES.

[Greg Newton]

2-18-2012

Praise the Lord I live and breathe!

A.M.

Pushups on Parallets 5 X 20 supersetted with Chest DSRs and two DSRs for the back

P.M.

100 Tiger Stretch Pushups
100 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
100 Balance Squats
25 Atlas Lunges each side
50 Alternate Toe Touches each side

Pullups X 10, Close Grips X 10, Chins X 10, 45 second Isometric contraction for Pullups, 45 second Isometric contraction for Chinups, both done at midway
Supersetted with F.R.Y. style tricep extensions 5 X 10

[Greg Newton]

2/19/2012

Praise God my Rock and my Redeemer

A.M.

Pushups on Parallets 6 X 20 supersetted with Chest DSRs and two DSRs for the back

Noon

5 X 20 Perfect Pushup Handles supersetted with bicep DSR and DVRs

P.M.

100 Tiger Stretch Pushups
100 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
100 Balance Squats
25 Atlas Lunges each side
50 Alternate Toe Touches each side

Isometrics with Lori

[blackbelt]

Hi Greg,

I've been viewing your workouts from time to time, and I don’t recall you using the Warrior Power Tee’s much. I was wondering if there was a particular reason for that.

Personally, I keep going back and forth using them. I’ll think I want to do them to increase my ability to do chin/pull ups, as well as to improve my grip strength. Then, I’ll turn around and think I want/need to focus on those exercises, martial arts or otherwise, which I can perform higher reps.

Again, I was just curious as to why you don’t seem to use them much.

Hope you’re having a great day.

Rob

[Greg Newton]

Hi Rob,

I go through spurts where I use the Tees. A couple of years ago I tried to chase Tim Allen, and on the fifth set of 20 gutted out the last rep and injured my elbow tendon. Here lately I've been on a kick about fairly strict form on any kind of pushup and less repetitions. Rather than the Tees, I've been using parallets for safety sake, since I often do pushups in the A.M. I'll probably be back to the Tees sometime in April, although, the Tees are so concentrated I don't like to use them more than twice a week, especially if I am doing a lot of pullups.

2-20-2012

A.M.

Neck DSR's 3 X 15 each side
Atlas III Pushups on parallets 5 X 20 supersetted with shoulder DSR's X 15 each side

P.M.

Ran 5 miles 56:24. Came home and did Atlas Situp X 100, and Ninety Degree Leg Raise X 100, Atlernant Toe Touch X 25 each side.
Supersetted Atlas III pushups on parallets 5 X 20 with various chest DSRs X 15 each side
DSR Concentration Curl 1 X 15 each side

[Greg Newton]

2-21-2012

A.M.

Easy workout

4 X 25 Pushups on Parallets supersetted with various bicep DSR's

Atlas One Leg Row X 10 each side

DVR Toe Touch X 10

Some F.R.Y. exercises

*Note - I probably won't be working out tonight. I've got an event at school to attend.



To my friends Rob (blackbelt) and Steve Farr (Farrout) I want to wish you a extra special day today!

Greg

[blackbelt]

Thanks Greg.

I hope you are having a great day as well.

[Greg Newton]

7-23-2012

P.M.

100 Tiger Stretch Pushups
100 Jack knives
100 Ninety Degree Leg Raises
100 Atlas Situps
100 Balance Squats
25 Atlas Lunges each side
25 Bragg toe touches each side

30 minutes

Pullups X 11, Close Grip Pullups X 10, Chinups X 10, Isometric Pullup 1 minute, Isometric Chinup 1 minute

supersetted with Parallet Atlas IIIs 5 X 20

15 minutes

*Note - five minute rest in between the nonstop series and the pushup/pullup supersets

[Greg Newton]

2-24-2012

A.M.

DSR Neck 3 X 20 each side
Atlas Shoulder Roll X 15

Atlas Pushups on Parallets 5 X 20 supersetted with:
Atlas One Leg Row X 10 each side
Eagle Flex X 30
Chest Pull Apart X 30
Atlas Rope Pull X 15 each side
Leiderman Pectoral Squeeze 15 each side
DSR Concentration Curl X 15 each side
DVR Bicep Flex X 15 each side

Some F.R.Y. exercises for the lower back

24 minutes

P.M.

100 Tiger Stretch Pushups
100 Jack Knives
100 Ninety Degree Leg Raises
100 Atlas Situps
30 Atlas Combo situps
100 Tiger Bend Squats
25 Atlas Lunges each side X 2
50 Alternate Toe Touches each side

36 minutes

4 X 10 Hanging leg raises

5 X 20 Atlas II Pushups supersetted with:
John's DSR Side Fly X 15 each side
Sinkram Arm Pulldown X 15 each side
Cougar Flex X 15 each side
Sinkram Rear Deltoid and Lat X 15 each side
DSR Concentration Curl X 15 each side
DVR Curl X 15
One arm DVR Curl X 15 each side
Sinkram Prayer Hands DSR X 15 each side
John's Side Bicep Swing X 15 each side

About 25 minutes

*So what's with the names? I though maybe some may want to see what DSR's I do. Most are in PYTP. A couple are unique to the Sinkram course. A couple of the names I used from the Powerflex course.

By the way, I like the Powerflex course. You just have tweak it to your capabilities and goals. It is also a good foundational course. But, if you are an athlete and only stick to only 100 as your top number for your pushups, situps and deep knee bends, then that is all the results you will get.

Same thing with the Speed, Energy and Endurance drills. Those are great when you need to rehab, are first starting out and are in less than stellar condition or else you want to maintain a certain level of fitness, but eventually you will have to do more. But once again, it is what you make out of it. The exercises are great and the boys were great models for the book.

[Greg Newton]

2-25-2012

A.M.

DSR Neck X 20 each side
Shoulder Roll X 15
Atlas one leg row X 10 each side

Atlas III Pushups on Parallets 5 X 20
supersetted with Pullups X 10, Close Grips X 10, Chins X 10, Isometric Pullups, Isometric Chinups

P.M.

5 mile run 54:40 - Ran 16 sixty yard sprints throughout the run. To cool down, I jogged half a mile follwed by sprinting half a mile. I did this twice followed by a half mile walk. Total mileage - 7.5 .

Afterwards I did Hanging Leg Raises 4 X 10 supersetted with Raised Atlas Situps 4 X 15. Then did Isometrics with Lori

[Greg Newton]

2-26-2012

Praise God for life and strength

A.M.
Neck DVR X 50
DVR Shoulder Roll X 10
One Leg Row X 10 each side
DVR Toe Touch X 10

Pushups 5 X 20 on Parallets supersetted with Chest DSR''s
DSR and DVR curls 2 X 15 each side

F.R.Y. exercises for the lower back

About 26 minutes

P.M.

100 Tiger Stretch Pushups
5 X 20 Elevated Atlas Situps supersetted with Hanging Leg Raises 5 X 10
100 Tiger Bend Squats
25 Atlas Lunges each side
25 Leg Curl/Extension each side
50 Atlernate Toe Touches each side

35 minutes

Did Isometrics with the Power Belt with Lori - Neck, press, curl, pull apart, and leg press

Finished with 4 X 15 with the Tees supersetted with DSR shoulder exercises X 15 each side

[Greg Newton]

2-28-2012

A.M.

Neck DRV's 3 X 20
Atlas Shrug X 10
One Leg Row X 10 each side
DVR Toe Touch X 10

Atlas II Pushups Parallelts 4 X 25 supersetted with Atlas Chest DSRs, one set of close grips X 20

F.R.Y. exercises for the back

P.M.

Pullups X 12, Close Grip Pullups X 10, Chin ups X 10, Close Grip Chin Ups X 8, Isometric Pullup, Isometric Chinup

Supersetted with Atlas III Pushups 6 X 20

2 X 50 Elevated Atlas Situp

1 X 100 Tiger Bend Squat

[Greg Newton]

2-29-2012

A.M.

Neck DSR's 3 X 20
Atlas Shrug X 10
One Leg Row X 10 each side
Atlas I Pushups on Parallets 4 X 25 supersetted with Peterson style shoulder DSRs
One set of close grips on the parallets X 15 supersetted with DSR concentration curls
100 Atlas situps
25 Atlas lunges each side
25 DVR leg Curl extensions each side
DVR Toe Touch X 10

30 minutes

P.M.

100 Tiger stretch pushups
3 X 35 elevated Atlas situp
100 Balance Squats
50 Alternant Toe Touches each side

Atlas 1 pushups on parallets 4 X 25 supersetted with the Joplin 4 X 10 each side

40 minutes

[Greg Newton]

Had to get up early to take Lori to Greenville for a meeting. No A.M. today.

P.M.

I was actually going to take off today, but what the heck, keep on plugging.

Pullups X 12, Close Grip Pullups X 10, Chins X 10, Close Grip Chins X 8

Supersetted with Atlas III pushups on parallets 25, 25, 20, 20

Isometric Pullups and Chins 45 seconds each supersetted with close grips on the parallets 2 X 15

100 Ninety Degree Leg Raises
100 Atlas Situps
100 Tiger Bend Squats
50 Atlernate Toe Touches each side

Did some Isometrics with the Power Belt afterwards

[Greg Newton]

3-2-2012

A.M.

Neck DSRs 3 X 15
Atlas Shoulder Roll X 10
Atlas Lat Row X 10 each side
Atlas I Pushups on Parallets 5 X 25 supersetted with chest and bicep DSR's
100 Atlas Situps
25 Atlas Lunges both sides
25 Leg Extension/Curls both sides

*Note - this has been a heck of a week. I am pretty exhausted. So anyway, for the next few weeks my workouts are going to have to be shorter. I will be working around the clock. No problem with Transformetrics, though. You adapt and shorten things as you need.

[Greg Newton]

3-3-2012

A.M.

Spent 30 minutes on F.R.Y. exercises

P.M.

100 Tiger Stretch Pushups
4 X 25 Elevated Atlas Situps supersetted with Hanging Leg Raises 4 X 10
100 Tiger Bend Squats
50 Atlernate Toe Touches each side
4 X 25 Atlas I Pushups on paralllets supersetted with the Joplin 4 X 8
2 X 15 Close Grip Pushups on parallets supersetted with DSR concentration 2 X 15

Worked out with Lori for about 25 minutes doing DSRs and DVRs

*Note - Back to the F.R.Y. exercises in the A.M. I pushed the Jacknife situps too hard and twisted my lower back up.

*Note - My hanging leg raises are done with feet crossed so they don't touch the ground. By doing this you are forced to raise the hips up with the lower abdominals. This one is a good spinal de-compressor.

[Greg Newton]

3-4-2012

A.M.

Neck DVRs 3 X 20
F.R..Y. counter push X 20
F.R.Y. table extension X 20
F.R.Y. Counter row X 20
Atlas II pushups on parallets 5 X 20 supersetted with shoulder DSR's
Bicep DVR X 20
Bicept DVR Crucifix Curl X 12
Arm Herculizer X 12
F.R.Y. Squat X 10
F.R.Y. Doorhang Isometric
F.R.Y. Back extension X 10

Afternoon

Jungle Gym XT four circuits

Squats and row X 25, Rear Deltoid Fly X 10, Pushup X 25, Rear Lunge X 15, F.R.Y. Bicep X 10 and F.R.Y. Tricep X 10


P.M.

100 Tiger Stretch Pushups
4 X 25 Elevated Atlas Siitups
4 X 25 Jack Knife Situps
100 Bent leg Raises
100 Balance Squats
25 Atlas Lunges each side
50 Atlernate Toe Touches each side

DVR's with Lori - John's routine from PYTP only one set though - LOL the missus gets bored doing sets of exercises

*Note - you can do a lot of the F.R.Y. exercises with the Jungle Gym XT including the squat and row which is vritually the same as F.R.Y.'s hack squat.

*Note - This was a very stressful day and I spent all day working. The exercising made a great break to get my mind off things.

[Greg Newton]

3-7-2012

Between stress and overdoing the Jackknife situps, I twisted my hips up. I'm spending a couple of days getting chiropractic care and I am going to ease back into my workouts by starting with isometrics.

Lesson Learned - Sets of 100 are O.K. with straight forward exercises likeAtlas Situps and Ninety Degree Leg Raises. However, more complicated exercises like Jack Knives and the Atlas Combo necessitate reps in the 25 range to prevent overstraining and injury.

[Greg Newton]

3-7-2012

Train don't Strain LOL

Neck DSRS 3 X 20
Atlas Shoulder Roll Back
Pushups on Parallets 4 X 25 supersetted with Chest DSRS X 15 each side
Close grip Pushups on Parallets 2 X 25 supersetted with back and bicep DSR's
100 Atlas Situps
100 Ninety Degree Leg Raises
25 Eight Count Leg Raises
100 Bent Leg Raises
100 Frog Crunches
50 Alternate Knee to Elbow Crunches
100 Balance Squats
50 Toe Touches
25 Leg Lunges each side

[blackbelt]

Greg,

I’m curious about these exercises.


100 Ninety Degree Leg Raises
100 Bent Leg Raises
50 Toe Touches


Are the leg raises as simple as their names imply?

“Ninety Degree Leg Raises”- Raise legs to ninety degrees and then back down?

“Bent Leg Raises” – Pull legs up and into chest, while bending knees.

And, are your “Toe Touches” basically “wind-mills”?

[Greg Newton]

Hi Rob,

You are correct on the first two. No windmills for me though. On the toe touches I do them slow and controlled and tighten my abdomen when I straighten.

Your friend,

Greg

[Greg Newton]

3-8-2012

A.M.

Neck DSR's 3 X 15

Atlas II Pushups on Parallets 5 X 20 supersetted with Peterson/Atlas chest DSRs X 30

Did some different tension exercises for the thighs I found in an old Jowett course John let me borrow

Atlas One Leg Row X 12 each side
DVR Toe Touches X 10

F.R.Y. exercises for the lower back and hips

P.M.

Did something different with the Isometric Belt. I held the tension for a minute.

Neck 2 positions
Press 2 positions
Behind Back Press 2 positions
Curl 2 positions
R. Curl 2 positions
Lunge 1 position
Leg Press 1 position

[Greg Newton]

3-9-2012

I was beat this morning, so I did some DVR style exercises for the biceps, triceps and shoulders. Also for the leg biceps and the lower quadriceps.


P.M.

I hit the track after almost two weeks. I had a good pace and got 4 miles before a former student who saw my car flagged me down to tell me what he was up to. He is an EMT now and is working as a police dispatcher.

At home I did Pullups X 10, Medium Grip Pullups X 10, Close Grip Pullups X 8, Chins X 10, Close Grip Chins X 8
supersetted with Atlas II pushups on parallets 5 X 20

Elevated Atlas Situps 4 X 25

[Greg Newton]

3-10-2012

A.M.

Neck DSR's 4 X 20
Atlas Shoulder Roll 1 X 12
Atlas II Pushups on Parallets 4 X 25 supersetted with chest DSRs 4 X 40
Close Grip Pushups on Parallets 20, 15, 15 supersetted with back and biceps DSRs 3 X 30
Some light stretching and F.R.Y. type exercise for the lower back

While out at the Library in the parking lot waiting on Lori

20 Neck Rolls
40 toe touches
100 Balance Squats
25 Lunges each side
3 X 6 DVR Leg Extensions
50 Alternate Toe Touches each side

P.M.

Nonstop
100 Tiger Stretch Pushups
100 Atlas Situps
100 Ninety Degree Leg Raises
25 Eight Count Leg Raises
100 Bent Knee Leg Raises
100 Crunches
50 Cross Knee to Elbow Crunches each side

Isometrics with Lori for fifteen minutes

[Greg Newton]

3-11-2012

Praise God for life and strength

A.M. Workout

DSR Neck Exercises 4 X 20
Pushups on Parallets 4 X 25 supersetted with DSR Shoulder Exercises 4 X 40
Close Grip Pushups on Parallets 3 X 15 supersetted with back and biceps DSR's 3 X 15

Various twisting and turning movements 3 X 20 each
40 Toe Touches
50 Balance Squats
Leg Extension/Leg Curl 2 X 6
Leg Adduction 2 X 6
Pelvis Roll 2 X 6

Some F.R.Y. Isometrics to stretch out

[Greg Newton]

3-12-2012

Praise God From Whom all Blessings Flow

No A.M. workout this morning.

P.M.

Bending and stretching warmup

Pullups with various width grips 5 X 10 also one set of Isometric Pullups for 60 seconds
Supersetted with Atlas III Pushups on Paralllets 4 X 25 and Close Grips 2 X 16

Elevated Atlas Situps 4 X 25
Atlas Situps X 100
Ninety Degree Leg Raises X 100
Frog Crunches X 100
Bent Leg Raises X 100
Alternate Knee to Elbow Crunch X 50 each side

Balance Squats X 100
Atlas Lunges X 25 each side
Various Tension Type exercises for the thighs
Atlernate Toe Touching X 50 each side

[Greg Newton]

3-16-2012

Whew, it has been a rough, rough week at work. No energy or strength to train. I've got over 20 kids I am preparing for various competitions, plus managing, writing scoring rubrics and getting judges lined up for several of those contests. On top of those responsibilities I am handling registration and troubleshooting for 13 other teachers. One of these days I will learn to say NO.

A.M.

Twisting and bending - about 5 minutes

Pushups on Parallets 4 X 25 supersetted with Peterson/Atlas Chest DSRs X 40
Close Grip Pushups on Parallets 2 X 15 supersetted with One Leg Rows and Crucifix Curls X 12
Hip and Abdominal rotations 2 X 6
Balance Squats X 25

P.M.

100 Tiger Stretch Pushups - hard tonight - no energy
100 Atlas Situps
100 Ninety Degree Leg Raises
100 Frog Crunches
100 Bent Knee Leg Raises
100 Balance Squats
100 Alternate Toe Touches

Atlas III Pushups on Parallets 4 X 20 supersetted with DSR Shoulder exercises X 20
Concentration Curl X 30

Isometric Powerflexing with Lori for about 15 minutes

[michael]

Hey Greg,

I don't know how late your PM is but mine is 4 or 5pm.Do you ever have a problem recovering when you do certain exercises in the pm?I tend to burn my nerve force with TBPU and if I do more than a 100 free hand squats in the pm.I can do any other kind of pushups and not have a problem.I know you probally supplement more than me and use the creams.Has this helped you or what has helped you recover better on certain exercises?

michael

[Greg Newton]

Hi Michael,

I usually workout between 6 and 9. Normally I am stronger in the evenings, even if I have had a long day. Working out usually picks me up. I don't like to push myself in the a.m., because it tends to waste me for the day.

I don't do much supplementation other than the creams, and I use them in the morning and the evening. They tend to boost my energy overall. I do notice a difference when I am not using them regularly. I do take calcium before bedtime (another Bill Starr trick) and I take C and a multi. Other than that I don't supplement unless I have a specific problem like an illness or injury. I also drink a tablespoon of organic apple cider vineger with a glass of water every morning.

Greg

[Greg Newton]

3-17-2012

I can tell my stress level is high. I'm worn out. I spent all day working on the CRJ contest and training students. Then I took Lori to the Library and shopping at Walmart.

Twisting, Bending and Stretching - ten minutes

Pullups 4 X 10, Chinups 1 X 10
supersetted with Atlas III pushups 5 X 20
4 X 25 Elevated Atlas Situps
Balance Squat X 100
Lunges 4 X 10
Alternate Toe Touches X 100

10 minutes of isometric powerflexes with Lori

[michael]

I've been using the HGH cream and I do the Bragg's health drink 3 time a day.I notice a differance to if I don't do these regularly also.I've tried to get my wife to drink the Bragg's health drink but she can't stand the taste.I ask a question on your blog about my wife but you pretty much answered it with the recommendation of Bill Starr's book.Once again Thanks.

michael

[Greg Newton]

Hi Michael,

I responded over there about an old world type remedy if your wife is interested in trying it.

3-19-2012

I didn't record yesterday morning's workout. I strained my right bicep by sleeping wrong last week. I was holding my knee and was straining against it unconsiously all night. The pullup workout I did Saturday made this worse, so I am going to have to work around it for awhile.

Sunday morning I did pushups and DSRs. However, I had to limite my range of motion due to my bicep being inflamed.

Monday morning I did John's DVR workout from PYTP. This evening I did my regular lower body workout -

100 Tiger Stretch Pushups
100 Atlas Situps
100 Ninety Degree Leg Raises
100 Frog Crunches
30 Eight Count Leg Raises
100 Bent Leg Situps
100 Balance Squats
15 DVR Lunges each side
Alternate Toe Touch X 50 each side

I also did 4 X 25 Atlas III pushups supersetted with shoulder DSR's X 15

[Greg Newton]

2-22-2012, Thursday by the grace of God

Wednesday I did John's DVR routine morning and evening. Tuesday I did my pushup routine with DSRs, ab work and balance squats.

Today I didn't have it either. I am TIRED. So I cut back. A.M. was John's DVR routine for one round.

P.M.

Atlas III's on parallets 6 X 20 supersetted with:
DSR neck X 30
Rope Pulldown X 30
Shoulder Fly X 30
Reverse Eagles X 30
One Leg Rows X 20
DVR Concentration Curl X 10 each side

100 Atlas Situps
100 Balance Squats
100 Alternate Toe Touches

John's DVR routine again for one round with Lori

[Greg Newton]

3-23-2012 - Firday

Whew, one more week and it will all be over but the crying. I've got 19 students competing in 8 different contests. Ten are competing in teams and the rest are competing individually. Besides that I had to help organize many of the contests. I'll be working with a student on a job skill demo, and I'll be working with a three person crime scene team tommorrow.

A.M.

John's Tiger Move Plus Workout - one round

P.M.

100 Tiger Stretch Pushups
100 Atlas Situps
100 Ninety Degree Leg Raises
100 Alternate Knee to Elbow Crunches
100 Balance Squats
100 Alternant Toe Touches

Atlas III Pushups 5 X 20 supersetted with 5 X 6 three quarters chinups

I round of John's Tiger Moves Plus workout with Miss Lori

*Went easy on the chins. I don't want to twinge that tendon I strained in my elbow

[Greg Newton]

4/22/2012

Still working out. I am recording my workouts elsewhere. I see where I mentioned the students I trained. This is how it broke down at the S.C. SkillsUSA championships for my students:

CRJ - gold and silver
Fire Fighting - gold and silver
Prepared Speech - gold and silver
Job Skill Demo - gold
First Aid/CPR - gold
Opening and Closing Ceremony (seven students) - gold
Crime Scene (team of three) - bronze

All students I trained won a medal. All were from my program except for Opening and Closing where I had a student each from Cosmetology, Auto Tech, and Graphic Communications round out the team. Our school had 32 medals total and is sending 19 students to nationals, half being my students.

We are getting ready for June with the mindset of preparation and more preparation way in advance; to be the best at nationals. Last year we took ten students to nationals and six placed in the top ten in the nation. Three who broke the top ten had been trained by me. The other three were a Mechatronics team and a Masonry student from our school.

The days of just sending kids to Kansas City to get them out of S.C. are over. It costs too much money to send these kids to competition. As well, this year, students are responsible for raising at least $500 of their trip money. If they have skin in the game, they are more apt to take it serious.

I am putting in a lot of prayer for these young people to do their best. That is all I ask of them and that is to do their best. We'll see what happens June 27th.

Greg