Reply
Share |
Thread Tools Display Modes
The G.U.T.S./Spartan Challenge
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-24-2013, 08:15 PM
 
Next week I am hoping to talk with John about what direction to take the Spartan Challenge this coming Spring. However, I want to go ahead and get a jump on things. I've been doing G.U.T.S. with some slight adaptations and I wanted to go back to the Isometric Power Belt.

The main thing with G.U.T.S. is that I switched to 300 half squats with feet flat footed. This is much easier on my knees and the bottoms of my feet. If you do them at a slower cadence, feeling the movement and not just bouncing up and down, it is just as hard as the Tiger Bend Squats.

12-24-2013

A.M.
4 X 50 Atlas II alternated with 4 X 50 crunches
300 stepups
Side Lateral Rows 2 X 8 each side
One Leg Row X 10 each side
Push Down and Lift Up X 10
Arm Herculizer X 10
Tension Curl X 10
The C.A.T. X 10
Shrug X 10
Neck X 10

38 minutes total

P.M.
Atlas III X 50
Atlas Situp X 75
Half Squat X 300
Atlas Situp X 75
Atlas III X 50
The Milo 2 X 20 each side

24 minutes

With Lori - 15 minutes on the Isometric Power Belt

Last edited by Greg Newton; 12-25-2013 at 04:13 PM.
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-26-2013, 08:28 AM
 
12-25-2013

A.M.
50 Atlas Pushups
100 Crunches
300 stepups
100 Crunches
50 Atlas Pushups
Side Lateral Row 2 X 6 each side
One Leg Row X 10 each side
Pushdown and Pushout X 10
Arm Herculizer X 10
Tension Curls X 10
The C.A.T. X 10
Neck X 10
Counter Shrugs X 10

30 minutes

P.M.
50 Atlas III Pushups
75 Atlas Situps
300 Half Squats with Tension
75 Atlas Situps
50 Atlas III Pushups
The Milo 2 X 20 each side

25 minutes

Three Rounds of the Tiger Moves - 15 minutes
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-26-2013, 08:39 PM
 
12-26-2013

A.M.
50 Atlas Pushups
100 crunches
300 stepups
100 crunches
50 Atlas Pushups
Side Lateral row 2 X 8 each side
Pushdown and Raise Up X 10
One Leg Row X 10 each side
Arm Herculizer X 10
Tension Curl X 10
C.A.T. X 10
Neck 2 X 10

30 minutes

P.M.
50 Atlas III Pushups
75 Atlas Situps
300 Half Squats with Tension
75 Atlas Situps
50 Atlas Pushups
The Milo 2 X 20 each side

24 minutes

The Isometric Power Belt for 15 minutes with Lori
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-28-2013, 04:08 PM
 
12-27-2013

A.M.
Atlas I Pushup X 30
Crunch X 50
Atlas 1 Pushup X 30
Crunch X 50
Step-Ups X 300
Atlas I Pusups X 30
Crunch X 50
Atlas 1 Pushups X 50
Crunch X 50

Side Lateral Row X 10 each side
One Leg Row X 10 each side
Pushdown and Pullup X 10
Tension Curl X 10
C.A.T. X 10
Neck 2 X 10
Leg Isometric

31 minutes

P.M.
Atlas III Pushup X 30
Atlas Situps X 75
Atlas III Pushup X 30
Half Squats X 300
Atlas III Pushups X 30
Atlas Situps X 75
Atlas III Pushups X 30
The Milo 2 X 20 each side

25 minutes

3 rounds of the Tiger Moves
15 minutes
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-28-2013, 09:15 PM
 
12-28-2013

A.M.
30 Atlas I pushups
50 Crunches
30 Atlas 1 pushups
50 Crunches
300 Step Ups
30 Atlas I pushups
50 Crunches
30 Atlas 1 pushups
50 Crunches

Doorway Row X 10 each side
One Leg Row X 10 each side
Push Down and Pull Up X 10
Shoulder Raises 4 X 10
The Arm Herculizer X 10
Tension Curls X 10
The CAT X 10
Neck 2 X 10
Shrug X 10

31 minutes total

P.M.
30 Atlas III pushups
75 Situps
30 Atlas III pushups
300 Tiger Bend Squats
30 Atlas III pushups
75 Situps
The Milo 2 X 35

26:30 minutes

*Note - The Tiger Bend Squats moved slower than usual. I'd gotten so used to braking on half squats that I was putting too much tension into the deeper squats.

The Isometric Belt - Neck, Press, Curl, Upright Row, Chest Pull and Sumo Squat. I also did some self-resistance curls with the belt by putting my foot in the loop and curling it.

*Note - My total time for both these workouts was less than 70 minutes. Anyone can hack out two 25-30 minute exercise sessions during the day, or at least one 25 minute session.
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-31-2013, 12:08 AM
 
12-30-2013

A.M.
300 stepups
The PYTP crunch routine
Atlas I Pushups 5 X 30
Doorway Rowing X 10 each side
One Leg Row X 10 each side
Cross Body Row X 10 each side
Elbow Pushdown X 10 each side
Prayer Push X 10 each side
Chest Push X 10 each side
Amplified Arm Circles X 20
Tension Curl 2 X 10
The CAT X 10
Neck 2 X 10

35 minutes

P.M.
Atlas III Pushup X 30
Atlas Situps X 75
Atlas III Pushups X 30
Half Squats X 300
Atlas III Pushups X 30
Atlas Situps X 75
Atlas III Pushups X 30
The Milo X 35 each side

24 minutes

Shoulder Raise Side X 10 each side
Shoulder Raise Front X 10 each side
Tension Curl X 10
The CAT X 10

6 minutes
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-31-2013, 10:33 AM
 
12-31-2013 A.M.

35 Atlas I Pushups
75 Crunches
35 Atlas I Pushups
300 Stepups
35 Atlas I Pushups
75 Crunches
35 Atlas I Pushups

18:45 minutes

Amplified Arm Circles X 20
Side Chest Press X 6 each side
One Leg Row X 6 each side
Cross Body Row X 6 each sdie
Elbow Pushdown X 6 each side
Prayer Push X 6 each side
High Shoulder Pull X 6 each side
Shrug 2 X 6 each side
Neck 2 X 6

9:30 minutes

Total time - 28:15
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
12-31-2013, 07:57 PM
 
12-31-2013 p.m.

50 Atlas III Pushups
75 Atlas Situps
300 Tiger Bend Squats
75 Atlas Situps
50 Atlas III Pushups

23 minutes

Side Deltoid Raise 2 X 6 each side
Front Deltoid Raise 2 X 6 each side
Tension Curl 2 X 6
The CAT 2 X 6
Tension Flex for Bicep and Tricep 1 X 6
Neck 2 X 6

9 minutes - 32 minutes total
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
01-01-2014, 03:51 PM
 
1-1-2014
A.M.
50 Atlas I Pushups
75 Crunches
300 Step Ups
75 Crunches
50 Atlas I Pushups

18 minutes

Doorway Rows X 6 each side
One Leg Row X 6 each side
Amplified Arm Circles X 20
Side Chest Press X 6 each side
Cross Body Row X 6 each side
Elbow Push Down X 6 each side
Prayer Push X 6 each side
Pulldown X 6 each side
Shrug X 6 each side
Neck X 12

10 minutes
 
 
Share |
 
 
Greg Newton Greg Newton is offline
Legacy Member


Reply With Quote
 
Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 6,766
01-01-2014, 08:03 PM
 
1-1-2014
P.M.
50 Atlas III Pushups
75 Situps
300 Half Squats
75 Stiups
50 Atlas Pushups

20 minutes

Shoulder Raise 2 X 6 each side
Front Raise 2 X 6 each side
Tension Curl 2 x 6 each side
The CAT 2 X 6 each side
Neck X 12
Leg Isometric

9 minutes

The Isometric Powerflex set with Lori

10 minutes
 
 
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 03:29 PM.
Powered by vBulletin® Version 3.7.3
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.


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