[gbjj]

So, I've been going pretty strong and consistent for around 4 weeks now, Atlas Routine, Running and various ISO work. I've been tracking my stats in excel ( we had a weight loss challenge at work, so I've got all sorts of things in the sheet); however, at this point I thought it would be appropriate to keep a log here for accountability purposes and maybe share ideas about base workouts...

I won't backlog my past 4 weeks I'll just sum up what I've been doing...


ATLAS ROUTINE: Currently 3 sets of 10, Monday through Friday

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 )
9. TORSO TWIST 2 ( ADVANCED TORSO CIRCLE )
10. ATLAS BICEP/TRICEP
11. MILO
12. ATLAS BALANCE SQUATS
13. ATLAS CALF RAISES
14. REVERSE ROMAN CHAIR
15. SISSY SQUATS, recent add this week

ATLAS FULL BODY ISO (3'S PER DAY): Recent addition to the routine

RUNNING 3-4 times per week Started slow, up to 15 -25 minute runs.

Scott Sonnon's FLOW FIT SESSIONS: Trying to incorporate this into my routine, not much luck yet

HIIT ROUTINE: Trying to incorporate this, not much luck yet.

Dietary modifications: No Wheat products or Sugar has been my primary change, trying to stay consistent, honestly not as consistent as I would like to be.

[gbjj]

WEEK 4: WEDNESDAY

MORNING WORKOUT
ATLAS ROUTINE:3 sets of 10

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 )
9. TORSO TWIST 2 ( ADVANCED TORSO CIRCLE )
10. ATLAS BICEP/TRICEP
11. MILO
12. ATLAS BALANCE SQUATS
13. ATLAS CALF RAISES
14. REVERSE ROMAN CHAIR
15. SISSY SQUATS, recent add this week

ATLAS FULL BODY ISO (MORNING, NOON, EVENING)

EVENING RUN: 25 MINUTES

[gbjj]

WEEK 4: THURSDAY

MORNING WORKOUT
ATLAS ROUTINE:3 sets of 10

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 )
9. TORSO TWIST 2 ( ADVANCED TORSO CIRCLE )
10. ATLAS BICEP/TRICEP
11. MILO
12. ATLAS BALANCE SQUATS
13. ATLAS CALF RAISES
14. REVERSE ROMAN CHAIR
15. SISSY SQUATS, recent add this week

ATLAS FULL BODY ISO (MORNING, NOON, EVENING)

[gbjj]

WEEK 4: FRIDAY

RUN: Good 2.25 mile run.


FLOW -FIT LEVEL 1 20 MINUTES
Surprisingly, even though this is level 1 for the program, I did this for 20 minutes solid perfecting the technique. I built up a good sweat doing it. Felt really good afterwards.

[gbjj]

week 4: Saturday

run, with some rebounding

atlas full body iso (morning, noon, evening)

[gbjj]

WEEK 4: SUNDAY

WALK/RUN:

Was planning on taking the day off totally from anything, Sunday's are busy with Church and small group ( and a nap :-)

With the new running shoes in the closet I had to at least go for a walk, ended up walking and then running for a total of 2 miles, mostly easy running and miscellaneous running drills.

Did a lot of stretching today.

I have been nursing a groin injury and aggravated it Saturday doing sprints.

[gbjj]

WEEK 5: MONDAY

MORNING WORKOUT
ATLAS ROUTINE:3 sets of 10

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 )
9. TORSO TWIST 2 ( ADVANCED TORSO CIRCLE )
10. ATLAS BICEP/TRICEP
11. MILO
12. ATLAS BALANCE SQUATS
13. ATLAS CALF RAISES
14. REVERSE ROMAN CHAIR
15. SISSY SQUATS, recent add this week

ATLAS FULL BODY ISO (MORNING)

Long workday, and too many things in the evening to do anything else....

[gbjj]

WEEK 5: TUESDAY

I've been battling a sinus infection, so I went to the doc, got some antibiotics, had a discussion about my fitness routine, he recommended I cease running and most exercises that cause significant respiration. At least for a week while I recover. Strength Training and ISO's he said will be great especially the ISO's which cause blood flow (His words). So I'm taking this opportunity to make the move to get closer to 5 sets of 20 on this routine by going to 20 reps.

Going from 10 to 20 Reps was a big change in the nature of the routine for me, much greater pump. I should have done this sooner.

MORNING WORKOUT
ATLAS ROUTINE:
2 sets of 20 ( first day increasing to 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 )
9. TORSO TWIST 2 ( ADVANCED TORSO CIRCLE )
10. ATLAS BICEP/TRICEP
11. MILO
12. ATLAS BALANCE SQUATS
13. ATLAS CALF RAISES
14. REVERSE ROMAN CHAIR ( I think these are called Donkey Kicks)
15. SISSY SQUATS, recent add this week

ATLAS FULL BODY ISO MORNING AND LUNCH *3

EVENING WORKOUT

N/A

[gbjj]

WEEK 5: WEDNESDAY

It's taking me around 45 minutes to warm up, and do 2 sets of 20 each on this. It's typically all I have during the day. Great workout, my goal was to get to 5 sets of 20. At this point it might seem impossible, but.... who knows. Even at 2 sets this is great for me at this point.

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
16. FULL BODY ISOMETRIC CONTRACTION

ATLAS FULL BODY ISO MORNING AND LUNCH *3

EVENING WORKOUT

N/A

[gbjj]

WEEK 5: FRIDAY

AFTERNOON 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
16. FULL BODY ISOMETRIC CONTRACTION

EVENING WORKOUT

RUN: 2.5 Miles