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The G.U.T.S./Spartan Challenge
 
 
Greg Newton Greg Newton is offline
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Location: The Foothills of S.C.
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01-13-2014, 04:29 PM
 
1-14-2014

PM
50 Atlas I Pushups
75 Atlas Situps
50 Atlas 1 Pushups
500 Step ups
50 Atlas I Pushups
75 Atlas Situps
50 Atlas 1 Pushups

30 minutes

*Note - I do the pushups and the step-ups on 8 inch high steps I bought from Home Depot. Thanks Gary Bowes for telling me about these. They are light weight and sturdy. When I do the step-ups I put them side by side.

*Note - Time is fine on the pushups, but it takes me forever to do the step-ups. I checked today and it took 17 minutes to do 500 up both feet and down both feet. The Tiger Bend Squats and Half Squats I can get in under 12 minutes, but not the step-ups.

Afterwards I did 11 minutes of FMT
 
 
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Greg Newton Greg Newton is offline
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01-14-2014, 04:22 PM
 
1-14-2014

PM
50 Atlas III pushups
100 Crunches
30 Tiger Stretch Pushups
325 Half Squats
30 Tiger Stretch Pushups
100 Crunches
50 Atlas III pushups

21:55

FMT exercies for 13 minutes
 
 
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Greg Newton Greg Newton is offline
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01-16-2014, 05:59 PM
 
1-16-2014

PM
50 Atlas 1 pushups on 8 inch steps
75 Atlas Situps
50 Atlas 1 pushups on 8 inch steps
500 Stepups on a 6 inch block
50 Atlas 1 pushups on 8 inch steps
75 Atlas Situps
50 Atlas 1 pushups on 8 inch steps

25:18

16 minutes of FMT exercises - two neck, three shoulder, two chest, two back, three bicep and forearm, and two triceps.

*Note - I replaced the eight inch plastic steps with a solid six inch block for the stepups, so I could go harder on the steps and not worry about the steps collapsing.
 
 
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dynogoalie30 dynogoalie30 is offline
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01-17-2014, 06:15 AM
 
Greg, when I was doing G.U.T.S a few yrs. ago, I was in the best shape I had been in definition wise in yrs. my problem was two things, first,I went all out every workout, which I think is why I hit the wall, got kind of burned out, and second I did not mix the exercises up in every workout, I like the way you are doing your G.U.T.S. Style workouts, I'm thinking of starting G.U.T.S again, I when I do I will follow your approach, keep up the great work.
 
 
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Greg Newton Greg Newton is offline
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01-17-2014, 02:37 PM
 
I did the same thing Dyno. I went to the wall every workout and got hung up on always doing the same exercises; in particular the Tiger Bend Squats and the Atlas Situps. I would have gotten better results if I had been more moderate in how hard I pushed it and kept the workouts under 24-28 minutes.

That is then and this now, though. I really like the condition I am getting in with the approach I am doing now.
 
 
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Greg Newton Greg Newton is offline
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01-18-2014, 10:40 AM
 
1/18/2014

PM
I was on the go yesterday from 6:00 to 8:00 pm that evening and was very exhausted. So my workout was three rounds of FMT:

Neck
Atlas Shrug
Press
Row
Chest Squeeze
Shoulder Raise
Curl
The CAT
Ab Roll
Swoboda Side Bend
Half Squat
Stiff Legged Deadlift

21 minutes
 
 
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Greg Newton Greg Newton is offline
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01-18-2014, 02:03 PM
 
1-18-2014

Afternoon

50 Atlas III pushups
100 Crunches
35 Tiger Stretch Pushups
335 Half Squats
35 Tiger Stretch Pushups
100 Crunches
50 Atlas III Pushups

23 minutes

FMT exercises - 19 minutes
 
 
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michael michael is offline
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01-18-2014, 03:07 PM
 
Hey Greg,

With these GUTS style workouts are you taking any days off or are you playing it by ear?
 
 
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Greg Newton Greg Newton is offline
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01-18-2014, 04:46 PM
 
LOL - you certainly know how I do things.

Playing it by ear. I stop when I feel like I need a day off. Like yesterday I was on the go all day from early on, so I did a strictly FMT workout instead.

Too, I've been making myself keep my total workout time under 45 minutes a day, less if possible. The bodyweight exercises take no more than 30 minutes of that; the goal being no more than 24 minutes. I also don't go to the wall like I did when I did G.U.T.S. exclusively a few years ago. It also helps recovery that I don't do the exact same exercises daily. After G.U.T.S. I do 10-20 minutes of high tension FMT, mostly limb against limb.

I have to say it is working very well. I started this in December and am getting into very good condition. The key to G.U.T.S. is the 12 minutes of cardiovascular exercise done in the middle of pushups and situps (or crunches). I haven't tried it yet, but it could just as easily be 12 minutes of jumping rope; instead of free squats or step-ups. You do your sets of pushups and ab work on either side - and this sets you up for the cardio.

Greg
 
 
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michael michael is offline
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01-18-2014, 05:40 PM
 
Greg,

Your posts have been very timely for me.I have a goal to switch back and forth from the John's Pushup Program and the Power Curcuits ever 4 weeks until I can get 50 APUIII. I appreciate the your posts of G.U.T.S. because they will help me train smarter.
 
 
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