[gbjj]

WEEK 5: SATURDAY

Tempo Run: 15 Minutes

[gbjj]

WEEK 6: WEDNESDAY

Intermittent Fasting : Day 1
Tried the 5:2 a while back, didn't like it. I am very intrigued with John's posts about this and feel convinced of it's benefits. so... here we go...

MORNING WORKOUT
ATLAS ROUTINE:
2 sets of 20

1. ISO NECK ROLL
2. FULL RANGE SHOULDER SUPERMAN
3. ATLAS SHRUG
4. PUSH-UP
5. ATLAS SIT-UP
6. FULL SIT-UP
7. ROMAN CHAIR
8. TORSO TWIST 1 ( THE CRUCIBLE ) 10 each direction
9. TORSO TWIST 2 ( ADVANCED TORSO CIRCLE ) 10 each direction
10. ATLAS BICEP/TRICEP
11. MILO (10 each side)
12. ATLAS BALANCE SQUATS
13. ATLAS CALF RAISES
14. REVERSE ROMAN CHAIR ( I think these are called Donkey Kicks)
15. SISSY SQUATS

NECK:

Power Flex's ( all )
ISO's SolyTrain Method ( 5,6,7). All 3 Positions

EVENING WORKOUT

RUN: 22 Minutes

BICEPS/TRICEPS
Power Flex's et al.

[gbjj]

WEEK 6: WEDNESDAY

Week 6 down 4 % body fat from when I started this routine...

MORNING WORKOUT
ATLAS ROUTINE:
1 set due to time constraints...

1. ISO NECK ROLL
2. FULL RANGE SHOULDER SUPERMAN
3. ATLAS SHRUG
4. PUSH-UP
5. ATLAS SIT-UP
6. FULL SIT-UP
7. ROMAN CHAIR
8. TORSO TWIST 1 ( THE CRUCIBLE ) 10 each direction
9. TORSO TWIST 2 ( ADVANCED TORSO CIRCLE ) 10 each direction
10. ATLAS BICEP/TRICEP
11. MILO (10 each side)
12. ATLAS BALANCE SQUATS
13. ATLAS CALF RAISES
14. REVERSE ROMAN CHAIR ( I think these are called Donkey Kicks)
15. SISSY SQUATS

Full Body ISO Contractions ( 3 x's ) Morning, Noon...

EVENING WORKOUT

IPR Workout:

(Solytrain Method 5-6-7)
Power-flex Shoulder Routine (all)
Power-flex Chest Routine (all)
Full Body ISO

[gbjj]

On the road for a couple of weeks working long hours...
I've been changing things up a bit while I'm on the road,

Back to I.P.R. working Position A one day, B the Next, then C.
Running as well here and there ..
Will get back to posting when I have time..

[gbjj]

I've been far removed from a routine for quite a while and getting back this week.... Needing to get back to a solid core routine again ...Reviewing what I was doing that was working for me and thought I would put some links in here for my sources.. easier for me review later...

---- Post Edit---
Where I got my Previous Workout Ideas From
http://transformetrics.com/forum/showthread.php?t=17200
This is what I will return to starting Tonight (...5/23/2018 (after having just found the thread)
---- End Post Edit---


http://transformetrics.com/forum/showthread.php?t=17537

http://transformetrics.com/forum/showthread.php?t=17089

http://transformetrics.com/forum/showthread.php?t=17095

http://transformetrics.com/forum/showthread.php?t=17570

http://transformetrics.com/forum/showthread.php?t=16723

http://transformetrics.com/forum/showthread.php?t=16699

http://transformetrics.com/forum/showthread.php?t=16756

[gbjj]

WEEK 1 DAY 1 FITNESS RE-PATRIATION

Walk/Run 2 Miles

2 sets of the Daily Joint Healing routine

1) Full Range Neck Circles (Slow, Smooth and Precise) 10 in each direction
2) Maximum Amplitude Arm Circles (Full Shoulder Rotation) Forward and Reverse--10 in each direction
3) Circular Shoulder Shrugs--10 full Circles Forward 10 full circles in reverse( Smooth, Precise Movement)
4) Double Biceps Curl & Press ( standing arms extended horizontally: Curl arms-FLEX-then Press 20 reps
5) Barrel SqueezeTM-1( tension in both directions) 20 reps
6) Shoulder Roll TM-2 20 reps
7) Wrist Twist TM-3 20 reps
8) High Reach Tm-4 20 reps
9) Pull Down TM-5 20 reps
10) Full Body Sweeps 20 reps
11) Ab Roll & Flex TM-6 20 reps
12) Knee Bend TM-7 20 reps

Full Body ISO Contraction w/PowerBelt

[gbjj]

I've been busy working on getting this workout up to 3-5 Sets since posting this.

My Average time for each set has been 12 Minutes and at this point I've been getting this done 4-5 times per week @ 2-3 Sets.

I follow up with app 10 Minutes of misc things to include Leg work typically Slow Body Weight Squats

Atlas Style down to parallel
Balance Squats

Deep squats where my butt is all the way to the floor and only elevate up to the parallel position, these seem to be where I gain most of my leg pump.