Reply
Share |
Thread Tools Display Modes
Core Routine Log
 
 
gbjj gbjj is offline
Legacy Member
gbjj's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Canton, Georgia
Posts: 557
09-03-2017, 07:46 AM
 
WEEK 5: SATURDAY

Tempo Run: 15 Minutes
__________________
-Jon
(S.D.G.)
 
 
Share |
 
 
gbjj gbjj is offline
Legacy Member
gbjj's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Canton, Georgia
Posts: 557
09-06-2017, 10:57 AM
 
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.
__________________
-Jon
(S.D.G.)

Last edited by gbjj; 09-07-2017 at 05:51 AM.
 
 
Share |
 
 
gbjj gbjj is offline
Legacy Member
gbjj's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Canton, Georgia
Posts: 557
09-07-2017, 11:09 AM
 
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
__________________
-Jon
(S.D.G.)

Last edited by gbjj; 09-08-2017 at 06:02 AM.
 
 
Share |
 
 
gbjj gbjj is offline
Legacy Member
gbjj's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Canton, Georgia
Posts: 557
09-17-2017, 06:44 PM
 
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..
__________________
-Jon
(S.D.G.)
 
 
Share |
 
 
gbjj gbjj is offline
Legacy Member
gbjj's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Canton, Georgia
Posts: 557
05-23-2018, 04:33 AM
 
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
__________________
-Jon
(S.D.G.)

Last edited by gbjj; 05-23-2018 at 08:00 AM.
 
 
Share |
 
 
gbjj gbjj is offline
Legacy Member
gbjj's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Canton, Georgia
Posts: 557
05-23-2018, 04:37 AM
 
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
__________________
-Jon
(S.D.G.)
 
 
Share |
 
 
gbjj gbjj is offline
Legacy Member
gbjj's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Canton, Georgia
Posts: 557
06-19-2018, 08:30 AM
 
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.
__________________
-Jon
(S.D.G.)
 
 
Share |
 
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 05:57 AM.
Powered by vBulletin® Version 3.7.3
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.


Bronze Bow Publishing Copyright © 2008 Bronze Bow Publishing. All Rights Reserved.