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The G.U.T.S./Spartan Challenge
 
 
Greg Newton Greg Newton is offline
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01-31-2014, 07:48 PM
 
1-31-2014

Afternoon after work

55 Atlas Pushusp
75 Atlas Situps
55 Atlas Pushups
400 Stepups 8.5 inch box
55 Atlas Pushups
75 Atlas Situps
55 Atlas Pushups

23 mintues

17 minutes of FMT exercise mostly limb against limb

40 minutes total
 
 
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02-01-2014, 10:02 AM
 
2-1-2014

100 Tiger Stretch Pushups
100 Tiger Bend Squats
3 minutes Shoulder Bridge

13:25

The Crunch Routine from PYTP - 25 reps each
The Squatting Pull Apart X 8
Short Range Leg Extensions X 10 each side
Liederman Leg Pressout X 6 each side
Hamstring and Lower Back Resistance X 8

18:35 minutes

32 minutes total
 
 
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02-02-2014, 04:55 PM
 
2-2-2014

PM
50 Atlas III pushups
100 Atlas Situps
50 Atlas III pushups
300 Half Squats
50 Atlas III pushups
100 Atlas Situps
50 Atlas III Pushups

24:40

*Note - I took time to check my heart rate with a heart monitor between exercises. My heart rate was elevated between 117 and 164 today. It spiked the highest after the 3rd set of pushups. It leveled off some with the situps. My resting pulse rate is in the 53 -58 range.

Trained another 18 minutes on self resistance exercises

42 Minutes total

Another 12 minutes of isometric Power Flexing with Lori
 
 
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02-07-2014, 05:52 PM
 
2-6-2014

I skipped recording a few workouts, but it is time to scale back and start over with something slightly different. I've peaked out on G.U.T.S. for the time being.

P.M.
50 military pushups
75 Atlas Situps
100 Half Squats

I did this three circuits - 24:33

Once again, I used a heart monitor. After the first circuit I got into the 120 range. With the second set of pushups my heart rate was 141. After the third set it was 171. During the situps the heart rate goes back down into the 120 range, and then elevates with the squats to the 130 range.

Afterwards I did 22 minutes of self-resistance exercise for the whole body.
 
 
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02-08-2014, 05:19 PM
 
2/8/2014

PM

60 Atlas I pushups on 8.5 inch Boxes
75 Atlas Situps
134 stepups on 8.5 inch boxes

I did 3 circuits of this - 29 minutes

*note - I need to speed up the stepups

Afterwards I did 15 minutes of limb against limb exercises focusing on the upper back, neck and arms.

*note - I also did 10 minutes of isometric powerflexing with Lori
 
 
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02-09-2014, 09:28 PM
 
2-9-2014

PM

Tried something different. I did 12 different FMR (DSR) exercises for three sets each - 10 reps medium tension, 8 medium high tension and 6 medium tension. It took 39 minutes.I missed doing the bodyweight exercises, so I added this:

pushups X 50, ninety degree leg raises X 100, Atlas Situps X 100, pushups X 50, and Half Squats X 100. This took 15 minutes.

What I am probably going to do is to alternate my FMR workouts to keep them at 20 minutes. Chest and back one day and biceps and triceps the other.
 
 
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02-11-2014, 05:50 AM
 
2-11-2014

A.M.

50 Atlas III's - 12 inch height differential
75 Atlas Situps
100 Half Squats

3 circuits - 25 minutes

*Note - a little slow, but I've noticed when I do half squats with arms raising forward and straight; I don't do them as quilckly as when I do the rowing motion from Hindu Squats.

20 minutes of FMR "limb against limb exercises." One neck, one trapezius, four biceps and forearms and two triceps. Each one was done for 10 reps moderate, 8 reps moderately intense and 6 reps intense with an isometric hold on the last rep.
 
 
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02-12-2014, 09:32 AM
 
2-13-2014

A.M.

50 Atlas pushups - 5.5 inch blocks
75 Ninety Degree Leg Raises
100 Steps on an 8.5 inch step

3 circuits - 20:30

25 minutes of FMR exercises - 2 chest, 1 shoulder, 3 back, 1 neck and one trap. The sets were 10, 8, and 6.

Supposedly I burned 673 calories which was more than yesterday. My heart rate stayed up in the 120-125 range throughout the FMRs. With the chest and back more muscles are being used. Last workout with the triceps and biceps I might not have generated as much intensity and my heartrate was lower.
 
 
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02-13-2014, 01:39 PM
 
2/13/2014

A.M.

50 Atlas III pushups
75 Atlas Situps
100 Half Squats

Three circuits - 23:30

19 minutes of FMR exercise: one neck, one trap, three biceps, and two triceps done for 3 sets of 10 reps, 8 reps and 6 reps.

*Note - I kept my resting heart rate on the FMR exercises between 120 and 135. Supposedly I also burned 700 calories during this workout.
 
 
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02-14-2014, 11:40 AM
 
12-14-2014

AM

Atlas II X 50
Jack Knife Situp X 50
Front Lunge X 50

3 circuits - 22 minutes

*Note - The Jack Knives are harder than Atlas Siutps and require more coordination. The same with the alternating lunges.

23 minutes of FMR exercises - one neck, one trap and four shoulder exercises. Each one was done 10 reps, 8 reps, and 6 reps each side.
 
 
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