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cliffa74 cliffa74 is offline
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12-22-2009, 09:50 PM
 
SOOOooooooo went back to Weight Watchers last night. My wife is the leader and there was a Christmas party afterward, so I figured I'd go and then enjoy the party afterward.

Yeah, the scale was bad. I knew it was going to be bad, but it was slightly worse than anticipated. 199.8#
I knew my were pants were getting tight again. I guess I can't blame the dryer anymore.

So, I'm getting really close to ready to jump fully back on the wagon.
But I'm not going to lie to myself or you guys and say I'm ready yet. I know Christmas and Christmas goodies are in a few days, and then wonderful leftovers. Lets face it, I'm going to eat too much, regret it, and keep going.
It's stupid, but I'm going to do it.

BUT, the difference is, I know exactly how to lose it. I've done it before. I can do it again. And I want to do it again.
I have to do it, because I don't want to be a fat daddy.

Christmas and New Year Survival Plan:
1. Do not stuff myself to misery and beyond.
2. Trinity Workouts daily.
3. Good sleep.
4. Relax and laugh alot.

It's a good plan, proud to be a part of it.
So in that vein
Tuesday 12/22/09
Trinity workout
100 pushups, 100 squats with 3 min bridge in 15 minutes.
(I still go 4x25, and I was too winded to do all Hindu pushups, so there was a smattering of everything)

Last edited by cliffa74; 12-22-2009 at 09:51 PM. Reason: Don't know what day it is
 
 
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cliffa74 cliffa74 is offline
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12-29-2009, 07:33 PM
 
Results of making quite Merry this Christmas= 201.8#

Workouts:
12/23/09 Cleaning house for 2 hours
12/24/09 100 PUs & Squats with Bridge in 15 mins
12/25/09 Atlas Perpetual Lesson x2
12/26/09 100 PUs and 100 Squats ~8 min

So the workouts probably staved off some bloat, and definitely kept the stress of constant family togetherness and fun down to a minimum.
But I am not really that worried. I know how to lose weight, and now I shall.

12/29/09 Monday
Atlas III PU 35
Atlas Situp 40
Tiger Stretch PU 20
Tiger Bend Squat 300
Tiger Stretch PU 20
Atlas Situp 27
Atlas III PU 25
The Milo 20 & 15 per arm in ~26 minutes

The thinking is that more pushups should lead to more pushups.
The Situp numbers are down because my form and muscle control have greatly improved. Some light bulb went off and I can really contract my abdominal muscles better than ever. Less momentum, better workout!!
 
 
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Greg Newton Greg Newton is offline
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12-29-2009, 09:04 PM
 
Hi Cliff,

Those were good numbers on the kettlebell swings. You've also good leg strength and stamina for the Tiger Bend Squats. Since you asked in a PM, In looking over your workout log, this is what I'd recommend, especially since you want to up the pushup numbers.

Do the Atlas I pushup in Rest/Pause fashion. In other words, when the going gets tough, take a few deep breaths in the up position, and then knock out a few more. You can go another 15 to 30 reps by doing this. Do a second, easier set to get the feel of the movement. The goal is to do 100 in the first set.

Follow this with the level three numbers on the bear flex and the gorilla flex. Then do the level three of the horseflex I and the horseflex III. On the horse flex I, make sure you flex the lats in the up position.

The last exercise I'd recommend is my own. Help me give it a name. Stand with the left leg forward and the body bladed. Hold the left arm over the head. With the right arm held straight, push down on the left until you move it to your side. Reverse after 10-15 reps. This is something like a stiff armed pulldown on a lat machine, except you have a longer range of motion. Finish with the classic Atlas curl.

Concentrate on your deep breathing and pull the stomach inward on exhales and flex the abdominals. Also, except for after the second set of pushups, don't rest between exercises,other than to catch your breath.

I think these would work well with what you are trying to achieve. But, these are just suggestions.

Good Luck,

Greg
 
 
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01-11-2010, 06:57 PM
 
Thanks Greg.
Such great advice. If only I was going to heed it.
Actually, I am incorporating it. In a sense.

I received Charles Atlas' Biography for Christmas. What a fun read. Got me pumped to train. Allowed my family to make fun of me, since I also got an old Atlas magazine ad, suitable for framing. (Which I will!! It will go nicely with my autographed poster of Jack Lalanne. It was a Physical Culture Christmas!)
So I was thinking, why not do the Atlas course as written? Besides the milk chewing, of course. Or large amounts of nudity, due to record cold here in the south. And probably not going for the monthly enema's from Lesson Three.

Thus, my plan is to complete The Atlas Course. However, instead of Lesson 13, The Perpetual Lesson, switch to GUTS at the end. I attempted this once before, but my fitness ADD kicked in and I switched. But I'm ready this time.

OK, record keeping time. Here are my last few GUTS workouts:

12/31/09 Wednesday

Atlas III PU 35
Atlas Situp 35
Tiger Bend Squat 300
Atlas Situp 40
Atlas III PU 35
The Milo 20 & 15 per arm with ISO

01/03/10 Saturday

Atlas PU 50
Atlas Situp 50
Tiger Bend Squat 300 + 40 Jumpers (thanks Powerhank for the idea!)
Atlas Situp 34
Atlas PU 30
The Milo 20 & 15 per arm with ISO

01/05/10 Tuesday No time limit
Military PU 40
Atlas SU 50
Military PU 40
TBS 300
Military PU 40
Atlas SU 50
Military PU 40
MILO 20& 15 with ISO

And then a period of mental burnout.

01/11/10 Monday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU......2x20 Am......3x20 PM
C-2 Eagle Flex...20 Am......20 PM
C-3 Rope Pulldown...20 Am......20 PM
C-4 FingerLock.........20 Am......20 PM
C-5 Elk Flex.......24 Am......40 PM
C-6 Shrug......20 Am......20 PM
C-7 Chairlift......6 Am......10 PM

I can't keep track using the original numbers. I identify better with names from Powerflex and Miracle Seven.
In the course, the first three weeks you only did this workout for three weeks. At least you did in the 1921version I have. I will cut that down to one week, then start adding in the other lessons as prescribed.

Excelsior!
 
 
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01-12-2010, 08:08 PM
 
01/12/10 Tuesday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU.............2x20 Am........3x20 PM
C-2 Eagle Flex...........20 Am............20 +Iso PM
C-3 Rope Pulldown...40 Am............20 +iso PM
C-4 FingerLock.........20 Am............20 +iso PM
C-5 Elk Flex...............20 Am............40 +iso PM
C-6 Shrug.................20 Am............20 + iso PM
C-7 Chairlift...............10 Am............10 +iso PM

I'm using the beginning of the week to gauge my need for recovery: soreness, weakness, fatigue, insomnia, etc.
So far, great. No problems. Feel a little bit like I'm "underdoing" it after each session. Not that I'm not giving good effort, but I could give a bit more. But I have to save something for tomorrow.
Train, don't Strain.
 
 
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01-14-2010, 07:12 PM
 
01/13/10 Wednesday
Atlas Lesson One=Am no Pm workout due to MD appointment. Still pregnant. Will probably go full term. That is both good and bad news. Anyone who has spent time with a pregnant woman in her ninth month will understand.
C-1 Atlas PU.............2x20 Am
C-2 Eagle Flex...........20 Am
C-3 Rope Pulldown...40 Am
C-4 FingerLock.........20 Am
C-5 Elk Flex...............20 Am
C-6 Shrug.................20 Am
C-7 Chairlift...............10 Am

01/14/10 Thursday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU.............2x20 Am........3x20 PM
C-2 Eagle Flex...........20 Am............20 +Iso PM
C-3 Rope Pulldown...20 Am............20 +iso PM
C-4 FingerLock.........20 Am............20 +iso PM
C-5 Elk Flex...............40 Am............40 +iso PM
C-6 Shrug.................20 Am............20 + iso PM
C-7 Chairlift...............10 Am............12 +iso PM
 
 
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01-17-2010, 05:48 PM
 
01/15/10 Friday
Atlas Lesson One=Am and PM workout
C-1 Atlas PU.............2x25Am..........2x25 PM
C-2 Eagle Flex...........20 Am............20 +Iso PM
C-3 Rope Pulldown...20 Am............20 +iso PM
C-4 FingerLock.........20 Am............20 +iso PM
C-5 Elk Flex...............40 Am............40 +iso PM
C-6 Shrug.................20 Am............20 + iso PM
C-7 Chairlift...............12 Am............10 +iso PM

01/16/10 Saturday
Atlas Lesson One=Am workout, no PM due to life
C-1 Atlas PU.............2x25Am
C-2 Eagle Flex...........20 Am
C-3 Rope Pulldown...30 Am
C-4 FingerLock.........20 Am
C-5 Elk Flex...............40 Am
C-6 Shrug.................20 Am
C-7 Chairlift...............20 Am

Today, rest.

Tomorrow we start Lesson Four!!
 
 
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01-19-2010, 07:06 PM
 
Lesson Four is the Ab exercises.
Have I mentioned I hate "doing your Abs"? Mr. Atlas stressed not overdoing it on the ab exercises, only two or three a day. I modified my layout, only performing the exercise once per day.

01/18/10 Monday AM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Dolphin Flex 1...........10
C-2 Eagle Flex...........20
C-3 Rope Pulldown...30
Shark Flex................20
C-4 FingerLock.........20
Exercise 8................10
C-5 Elk Flex...............40
C-6 Shrug.................20
Vacuum....................12 sec
C-7 Chairlift...............10

01/18/10 Monday PM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Atlas Sit Up...............15
C-2 Eagle Flex...........20
C-3 Rope Pulldown...30
Scissors...................15
C-4 FingerLock.........20
Atlas Hip Thrust........10
C-5 Elk Flex...............40
C-6 Shrug.................20
Atlas Bendy-Move....12
C-7 Chairlift...............10

01/19/10 Tuesday AM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Dolphin Flex 1...........10
C-2 Eagle Flex...........20
C-3 Rope Pulldown...20
Shark Flex................20
C-4 FingerLock.........20
Exercise 8................10
C-5 Elk Flex...............40
C-6 Shrug.................20
Vacuum....................15 sec
C-7 Chairlift...............12

01/19/10 Tuesday PM
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Atlas Sit Up...............20
C-2 Eagle Flex...........20
C-3 Rope Pulldown...24
Scissors...................15
C-4 FingerLock.........20
Atlas Hip Thrust........10
C-5 Elk Flex...............20
C-6 Shrug.................20
Atlas Bendy-Move....12
C-7 Chairlift...............10

Still not sore, still with fuel in the tank after each session. Pretty sure I can start easing the Pushup numbers up, the goal being 50 in one set. Eventual goal is 100 per set, per session.

Major complication that I can see is my wife is due to give birth sometime around the end of the month. That will complicate things, considerably.
 
 
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01-25-2010, 08:48 PM
 
Here, in a nutshell, is how all of my workouts last week went:

AM Workout
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Dolphin Flex 1...........10
C-2 Eagle Flex...........20
C-3 Rope Pulldown...20
Shark Flex................20
C-4 FingerLock.........20
Exercise 8................10
C-5 Elk Flex...............40
C-6 Shrug.................20
Vacuum....................15 sec
C-7 Chairlift...............12

PM Workout
Atlas Lesson One and Four
C-1 Atlas PU.............2x25
Atlas Sit Up...............20
C-2 Eagle Flex...........20
C-3 Rope Pulldown...24
Scissors...................15
C-4 FingerLock.........20
Atlas Hip Thrust........10
C-5 Elk Flex...............20
C-6 Shrug.................20
Atlas Bendy-Move....12
C-7 Chairlift...............10

I thought everyone would go blind reading the same numbers over and over. I know I would go crazy typing it. I missed Wednesday and Saturday night.

I have also wondered if I am doing The Atlas Course, or Powerflex?
I still think I am going with Atlas, since I am not worrying over the prescribed number of reps. And I am trying to do the extra exercises in The Atlas Course which have been streamlined out of Powerflex.

This week: Lesson One and Lesson Five! Spine, neck, kidneys and....face.
 
 
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01-28-2010, 04:58 PM
 
Here's what I've been up to for this week.

AM Workout
Atlas Lesson One and Five
C-1 Atlas PU.............2x30
C-2 Eagle Flex...........20
Eel Flex I....................15
Eel Flex II...................15
C-3 Rope Pulldown...20
Alligator Flex I............15
C-4 FingerLock..........20
Alligator Flex II...........15
C-5 Elk Flex...............20
Kidney Exercises......completed
C-6 Shrug.................20
Eel Flex III...................20
C-7 Chairlift...............12

PM Workout
Atlas Lesson One and Five
C-1 Atlas PU.............2x30
C-2 Eagle Flex...........20
Bull Flex I...................10
Bull Flex II..................10
C-3 Rope Pulldown...30
Bull Flex III.................10
C-4 FingerLock.........20
Giraffe Flex I.............10
C-5 Elk Flex...............20
C-6 Shrug.................20
Giraffe Flex II............10
C-7 Chairlift...............10

I had to change to ISO movements for the neck exercises. I was using too much tension or something. Stiff Neck the morning after. Mr Atlas warned against doing that, but I didn't listen. C'est la vie.
I'll continue with this routine till next week, then switch into lesson 6.

Unless my wife has the baby this weekend due to the full moon, which is also the day before our due date. That would be good.
 
 
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