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The G.U.T.S./Spartan Challenge
 
 
Greg Newton Greg Newton is offline
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07-26-2014, 11:01 AM
 
LOL - Mike it is a secret protocol. But, I'll send you a P.M.
 
 
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07-27-2014, 08:09 AM
 
7/27/2014

8:30 a.m.

Warrior Power Tees - 15, 16, 17, 18, 19, 20, 21, 20, 19, 18, 17, 16 supersetted with the following DSRs - Backwards Neck, Side Neck, High Shoulder Pull, One Arm Press, Front Deltoid Raise, Side Deltoid Raise, Sinkram Arm Circles, Sinkram Pullovers, Cross Body Pull, Chest Press Across, Cross Body Row, One Leg Row done for 30 reps.

This took 36 minutes

One Arm Curls, Tricep Extension, One Arm Reverse Curls, Counter Top Extensions X 15 each side

This took another 6 minutes

*Note - I alternated my grips as to where I positioned the Tees in my hands.
 
 
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07-29-2014, 11:31 AM
 
7-29-2014

I didn't record yesterday's workout, but I ran and did a few basic bodyweight exercises for the lower body.

7:00 a.m.

Warrior Power Tees - 15, 16, 17, 18, 19, 20, 21, 20, 19, 18, 17, 16

Between sets I would do 30 reps of a DSR exercise - two neck, four deltoid, three chest, and three back

Afterwards I did one set of Atlas Curls and Triceps Pushdowns

Total - 45 minutes

On the Tees I am using three different grips. It makes a difference in your gripping strength and a slight difference in how the chest and shoulders are affected by the exercise.
 
 
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07-30-2014, 05:02 PM
 
7/30/2014

Last night instead of using the Exer-Genie I did a pullup pyramid. I was sore in the biceps and forearm inserts.

Today - 5:00 p.m.

I went to a different 3 mile track. This one has a lot of hills including one about 100 yards. I was happy at how easily the inclines were to negotiate, but I was very careful going downhill so to not twist an ankle or wrench a knee. I did a minute better than a couple of years ago - 33:09 as opposed to 34 or more. I followed it with a half mile power walk.

I supersetted Ab vacuums 5 X 10 with these: F.R.Y. Leg Raises X 100, Atlas Crunch X 100, Half Squats X 100, Lunge Squats X 20 each side, Atlas Good mornings X 25


FMT Leg Curl, FMT Extension 1 X 3 each side

Toe Press 1 X 3

Calf Raise 2 X 25

63 minutes total
 
 
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07-31-2014, 05:08 PM
 
7/31/2014

I am a little stiff and beat up from the Tees and then doing a pullup workout on top of it. So I tried something else that would pump a lot of blood and help heal.

Atlas II Pushups 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25 supersetted with DSR's - two neck, two shoulder, three chest, three back, and two biceps for 15 reps each side. Total time - 34 minutes.

Afterwards I worked with the Exer-Genie for 12 minutes and then did Ton Jon Ho Hup breathing with Lori. Total workout time for everything - 55 minutes.
 
 
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08-02-2014, 05:33 AM
 
8/2/2014

6:00 a.m.

Warrior Power Tees - 15, 16, 17, 18, 19, 20, 21, 20, 19, 18, 17, 16

Between sets I would do 40 reps of a DSR exercise - two neck, two deltoid, three chest, three back, and two bicep

Afterwards I did one set of Triceps Pushdowns 40 reps each side.

Total - 47 minutes
 
 
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08-03-2014, 08:02 PM
 
8/3/2014

100 F.R.Y. Leg Raises, 100 Atlas Crunches, 100 Frog Crunches supersetted with Jack Knives 3 X 25

150 Half Squats, Lunge Squats 2 X 25 each side, Atlas Good Mornings X 50 - all with moderate tension and supersetted with Ab Vacuums

Did some Cossack Rolls and Splits

Leg Curl and Leg Extension - high tension X 3

Calf Raises 2 X 35

F.R.Y. Hip and Back 2 X 10

42 minutes total
 
 
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08-08-2014, 09:07 AM
 
8/08/2014

Praise God my Rock and Redeemer

I haven't been out to the track in a week. I am having to heal some aggravating sore spots on my left achilles tendon from shoe wear. I am not sure why I only get this on the left ankle.

Today was Warrior Power Tee Pushups on an 18 inch chair - 10, 11, 12, 13, 14, 15. After that I did them on the floor for 15, 16, 17, 18, 19, and 20. In between I did 12 DSR's for twenty reps each side.

I have also been doing the Isometric Power Belt every day for the last few days at 20 minutes or so. I will do it again this afternoon.
 
 
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08-09-2014, 08:09 AM
 
8/9/2014

Praise God My Strength and Mighty Fortress

Went back to the track this morning. I went for a stready stride and only did 3 miles in 34 minutes. I can tell I haven't run in over a week. But, I praise God that at almost 54 at least I can run 3 miles.

Afterwards I did a half mile power walk - I don't want to take this out - I believe this is important for cooling down and stretching the muscles out. I then did three circuits of ab exercises for 25 reps each: Atlas Situps, Bent Leg Raises, Jack Knives, Frog Crunches and 90 Degree Leg Raises.

After that it was two sets of lunge/squats X 25 each side and 2 X 25 Atlas Good Mornings.

Total time - 59 minutes for everything.

Last edited by Greg Newton; 08-09-2014 at 08:14 AM.
 
 
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