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Greg Newton Greg Newton is offline
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11-04-2011, 07:00 PM
 
11-4-2011

I haven't run in months and probably only ran a handful of times this summer. I decided to go out to the track today. I did 3 miles in 32 minutes. Not bad for a 51 year old who hasn't been running in awhile, but not particularly good either. The best I've ever gotten was 28 minutes a couple of years ago. It is hard to get out to the track, but I'd like to get that time down.

Afterwards, Lori and I did this together:

Neck Isometric 6 positions
Atlas Shoulder Roll X 10
Atlas Curl and Press X 10
Barrell Squeeze X 10
Pulldown on Counter X 10
Atlas Curl and Press Variation X 10
The Herculizer X 10
F.R.Y. Tricep Exercise X10
Wrist DVR X 10
Stomach Roll X 10
Oblique Isometric 4 positions
Leg Extension X 10
Leg Curl X 10
Isometric Leg Rolls X 5 each side
Isometric Leg Roll Variation X 5 each side
Stiff legged Deadlift X 10
Toe Pushes X 20
 
 
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Greg Newton Greg Newton is offline
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11-05-2011, 08:35 PM
 
11-5-2011

a.m.

Isometric Power Belt

Neck - six positions
Military Press - three positions
Curl - three positions
One arm press - three positions each side
Reverse Curl - three positions
Chest Pull - three positions
Abdominal Vacuum X 10
Oblique Isometric
Zercher Squat - two positions
Sumo Squat - two positions


p.m.

Four circuits

Chinup X 12
Jack Knife Situp X 25
Warror Power Tee Pushups X 15 chin and nose to floor
Bulgarian Squats on the Jungle Gym XT X 12 each side
 
 
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Greg Newton Greg Newton is offline
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11-07-2011, 09:42 PM
 
11-7-2011

Sunday morning I did Isometrics with the Isometric Power Belt. This morning I did this:

Neck Isometric 6 positions
Atlas Shoulder Roll X 10
Atlas Curl and Press X 10
Barrell Squeeze X 10
Pulldown on Counter X 10
Atlas Curl and Press Variation X 10
The Herculizer X 10
F.R.Y. Tricep Exercise X10
Wrist DVR X 10
Stomach Roll X 10
Oblique Isometric 4 positions
Leg Extension X 10
Leg Curl X 10
Isometric Leg Rolls X 5 each side
Isometric Leg Roll Variation X 5 each side
Stiff legged Deadlift X 10
Toe Pushes X 20

30 minutes


p.m. workout

Military Pushups - nose, chin and chest to floor X 40
Atlas Situps X 100
Military Pushups - nose, chin and chest to floor X 40
500 stepups on a 10 inch box
Military Pushups - nose, chin and chest to floor X 40
Atlas Situps X 100
Military Pushups - nose, chin and chest to floor X 40
The Milo 2 X 20 each side

34 minutes
 
 
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Greg Newton Greg Newton is offline
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11-15-2011, 05:33 PM
 
I haven't much time to record workouts. However most have been a DVR workout in the a.m. I also went running Sunday afternoon for 3 miles.

Neck Isometric 6 positions
Atlas Shoulder Roll X 10
Atlas Curl and Press X 10
Barrell Squeeze X 10
Pulldown on Counter X 10
Atlas one leg row X 6 each side
Atlas Curl and Press Variation X 10
The Herculizer X 10
F.R.Y. Tricep Exercise X10
Stomach Roll X 10
Oblique Isometric 1 positions
Leg Extension X 10
Leg Curl X 10
Isometric Leg Rolls X 5 each side
Isometric Leg Roll Variation X 5 each side
Stiff legged Deadlift X 10
Toe Pushes X 20
I set of pullups X 10

p.m. today

Military pushups X 40
Atlas situps X 100
Military pushups X 40
Stepup on ten inch step X 500
Military pushups X 40
Atlas situps X 100
Military pushups X 40
The Milo 2 X 40

Repeat of a.m. workout with Lori
 
 
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michael michael is offline
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11-15-2011, 06:20 PM
 
Hey Greg,

Just curiuos how long does that am workout take you? Also what are Isometric leg rolls?

michael
 
 
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11-16-2011, 06:31 PM
 
Michael,

That particular a.m. workout takes about 30 minutes. The leg rolls are the powerflexes from IPR for the legs except, you are rolling them from side to side continuously similar to the way you do the McSweeney wrist twist. In other words, instead of doing three positions separate, you roll the leg under tension.

a.m.

Isometric Powerbelt

Neck - six positions
Military Press - three
Curl - three
Behind the Neck Press - three
R. Curl - three
Chest Pull - three
Oblique - one each side
Lunge - one position each side
Leg press - two each side
Sumo Deadlift - two
1 set of chins X 10
1 set of pullups x 10

p.m.

Warrior Power Tees nose and chin to floor - 10, 15, 20, 20, 20, 15, 10 supersetted with Jacknife situps X 25

Neck Rolls 10 each side
Curl and Press X 10
Barrell Squeeze X 10
Table Pulldown X 10
Atlas Lat Row X 6
R. Curl and Extension X 10
Ab roll X 10
Oblique - one position each side
F.R.Y. Squat X 10
Leg Roll X 6 each side
Toes Pointed Down Leg Roll X 6 each side
Stiff Legged Deadlift X 10
Toe Press X 20
 
 
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dynogoalie30 dynogoalie30 is offline
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11-17-2011, 06:54 PM
 
Greg, I have a question, when you do your military push-ups, do you lock out at the top? Last week I decided to lockout at the top of my military push-ups, the next day my shoulders were killing me, so I figured that by locking out, that maybe that caused the pain in my shoulders, so I was just curious how you preformed your military push-ups, thanks for any advice.
 
 
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Greg Newton Greg Newton is offline
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11-18-2011, 04:40 PM
 
Hey Dyno,

If locking out causes shoulder pain, there is no problem going 3/4/'s of the way. There are some advantages to doing this anyway. One being you are keeping constant tension on the triceps and pectorals. I had to do my pushups like that for a few years until a long standing rotator cuff injury healed up. Currently I lock out, but I am also careful not to push to failure.

11-18-2011

A.M.
Neck - six positions
Military Press - three
Curl - three
Behind the Neck Press - three
R. Curl - three
Chest Pull - three
Oblique - one each side
Lunge - one position each side
Leg press - two each side
Sumo Deadlift - two

P.M.

Ran 3 miles, 31.5 minutes, strode half a mile to cool down

Pullups 10, 8, 6, 4

*Note - took only a minute between sets

Neck DVRS 2 X 10
Atlas Shoulder Row X 10
Curl and Press X 10
Barrell Squeeze X 10
Counter Pulldown X 10
Atlas Lat Row X 10 each side
Abdominal Roll X 10
Oblique Isometric one position
Standing Leg Extension X 10
Leg Curl X 10
Leg Squeeze X 10
Stiff Legged Deadlift X 10
Trunk Rotations X 10
Toe Press X 25

Before bed I did 100 very strict balance squats just to see if I could still do them. I could and wasn't winded at all.

Last edited by Greg Newton; 11-19-2011 at 08:44 AM.
 
 
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11-20-2011, 08:18 AM
 
11-19-2011

Morning Workout with the Isometric Power Belt

Neck - six positions
Military Press - three positions
Curl - three positions
Behind the Neck Press - three positions
R. Curl - three positions
Pullup Isometric - one position
Chin Up isometric - one position
Tricep Pushdown - three positions
Oblique - one position each side
Ab Roll X 10
Standing Leg Press - 2 positions each side
Front Squat - 1 position
Dumbbell deadlift - 1 position
Lying scissors - 2 positions each side

Afternoon workout

2 X 12 Chin Up

Military Pushup X 40
Atlas Situps X 100
Military Pushup X 40
Step Ups on a 10 inch box X 500
Military Pushup X 40
Atlas Situp X 100
Military Pushup X 40
The Milo 1 X 40 each side

35 minutes for the G.U.T.S. routine
 
 
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Greg Newton Greg Newton is offline
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11-21-2011, 06:15 PM
 
11-20-2011

Morning Workout with the Isometric Power Belt

Neck - six positions
Military Press - three positions
Curl - three positions
Behind the Neck Press - three positions
R. Curl - three positions
Pullup Isometric - one position
Chin Up isometric - one position
Tricep Pushdown - three positions
Oblique - one position each side
Ab Roll X 10
Standing Leg Press - 2 positions each side
Front Squat - 1 position
Dumbbell deadlift - 1 position
Lying scissors - 2 positions each side

This workout took 23 minutes


p.m.

Four circuits of Pullups X 10, Jackknives X 25, Balance Squats X 25

Followed by 3 supersets of strict Warrior Power Tee Pushups X 15 and Hanging Leg Raises X 10

Then a 20 minute DVR routine with Lori.
 
 
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