[stingray]

Are you doing the 250 TBS in one set? I continually seem to overdo these and make myself sore for days. I don't have GUTS but have put myself through the workout and always get hung up on squats. Any recommendations?

[Greg Newton]

Hey Ray,

Start off with 100. Do that for a couple of months until it gets into a groove. Then add ten reps every other workout or so. Once you get to 200, back down to 150 and start the climb again. Do this a few times and you'll get to 250. Right now I am in the process of working back up to 300. There is always mental tricks, but the main thing is to look forward a few reps at a time and don't look at the end number of reps from the beginning. That'll kill your motivation quicker than any thing else. 100 is usually easy. after 150 it starts to get hard mentally. I work at it 25 reps at a time. If I can get to 175 I can get to 200 and if I can get to 200 I can get to 225 and so on. I hope this helps.

Greg

7-2--2010
Did G.U.T.S. outside again.

Close grip pullups 2, 4, 6, 8, 6, 4, 2

15 minutes

Incline Perfect Pushups X 21
Atlas Situps X 75
Incline Perfect Pushups X 21
Stepups on 9 inch box x 400
Incline Perfect Pushups X 20
Atlas Situps X 75

24 minutes

Atlas DSR's and Swoboda DVR's

24 minutes

[Greg Newton]

7-21-2010

A.M.
Swoboda Set

20 mintues

P.M.

R.I.T.E. Sprint program - I did Hill Sprints today so I cut each group to 10

40 minutes

Isometric PowerBelt mixed with Swoboda exercises

Donkey Calf Raises - 2 sets of 20 - Ha, talk about an exercise from the Ghost of Venice Beach Past!

25 minutes

[Greg Newton]

7-22-2010

A.M.
Swoboda exercises for 25 minutes

P.M.
G.U.T.S. outside again. The heat and sun slowed me down a bit.

Military Pushups X 30
Atlas Situps X 75
Military Pushups X 30
250 Tiger Bend Squats
Military Pushups X 30
Atlas Situps X 75
Military Pushups X 30

Around 26 minutes

Atlas DSR's and Swoboda DVR's
25 minutes

[Greg Newton]

7-22-2010

A.M.
Swoboda Exercises for 25 minutes

P.M.

21 Incline Perfect Pushups
75 Atlas situps
21 Incline Perfect Pushups
Stepups on nine inch step X 400
21 Incline Perfect Pushups
75 Atlas situps
21 Incline Perfect Pushups
Swoboda arm curl X 20

24 minutes

1 mile walk with Lori and Swoboda exercises for 10 minutes She took this picture for me today.

[Greg Newton]

7-23-2010

A.M.
Swoboda Exercises - 25 minutes

P.M.
Close Grip Pullups - 1, 3, 5, 7, 9, 7, 5, 3, 1

Warmed up with Atlas DSR's for the hips and back

John's R.I.T.E. program - except since I was sprinting inclines I scaled everything back to ten instead of twelve. It took me a little longer today, 45 minutes, but it was pretty hot. Lauren came out and said Dad, don't you know it is 100 degrees outside?

I followed it with 20 minutes of the Power Belt with a swoboda exercise following each Isometric series.

Tommorrow I'll either rest or do an easy workout.

[Greg Newton]

7-29-2010

I've been working out straight through, but haven't recorded any workouts. I've been doing crazy stuff, doing G.U.T.S. twice a day and then another workout on top of that. Too much.

Tonight it was back to a single G.U.T.S. workout with a few additions.

Military pushups - strict - 35 with elbows in
75 Atlas Situps
100 ninety degree leg raises
Military pushups - strict - 35 with elbows in
250 Tiger Bend Squats
Military pushups - strict - 35 with elbows out
75 Atlas situps
100 Alternate Toe Touches (50 each side)
Military pushups - strict - 35 with elbows out

29 mintues total

Atlas chest fly, Atlas pull apart, Atlas rope pull, Swoboda Curl (3 sets), Abdominal Vacuum. Table Press and Push Back, Atlas Lat Row, Atlas leg sqeeze, Standing Leg Extension, LIederman Leg Pressout

19 minutes

[Greg Newton]

7-30-2010

A.M.

22 Incline Perfect Pushups
75 Atlas situps
100 ninety degree leg raises
22 Incline Perfect Pushups
Stepups on nine inch step X 400
22 Incline Perfect Pushups
75 Atlas situps
100 Alternate Swinging Toe Touches (50 each side)
22 Incline Perfect Pushups

31 minutes

Atlas chest fly, Atlas pull apart, Atlas rope pull, Swoboda Curl (3 sets), Abdominal Vacuum. Table Press and Push Back, Atlas Lat Row, Atlas leg sqeeze, Standing Leg Extension, LIederman Leg Pressout

18 minutes

P.M.
Isometric Belt and Swoboda with Lori
30 minutes

*Note - Lori keeps asking me if we are going to do those Swamboli exercises!

[Greg Newton]

7-31-2010

Military pushups - strict - 35 with elbows in
75 Atlas Situps
100 ninety degree leg raises
Military pushups - strict - 35 with elbows in
250 Tiger Bend Squats
Military pushups - strict - 35 with elbows out
75 Atlas situps
100 Alternate Toe Touches (50 each side)
Military pushups - strict - 35 with elbows out

30 minutes

Atlas chest fly, Atlas pull apart, Atlas rope pull, Swoboda Curl (3 sets), Abdominal Vacuum. Table Press and Push Back, Atlas Lat Row, Atlas leg sqeeze, Standing Leg Extension, LIederman Leg Pressout

18 minutes

This evening I'll do both pullups and chinups as this - 1, 2, 3, 4, 5, 6, 7

Then I'll do the Swoboda exercises with Lori.

[Greg Newton]

8/6/2010

A.M.

Swoboda exercises - 20 minutes

P.M.

Isometrics with the Power Belt with Lori - 15 minutes

Perfect Pushups X 25
Atlas Situps X 100
Perfect Pushups X20
Tiger Bend Squats X 255
Perfect Pushups X 21
Atlas Situps X 100
Perfect Pushups X 20
The Milo 2X20X2

*Notes:
1. Isometrics were press, curl, chest press, row, deadlift and front squat
2. Squats were hard so I made myself do 5 more.
3. Ironically, I've become stronger in pushing up in the incline position than the floor position.
4. Situps I concentrated on exhaling and crunching in the stomach at the top position.
5. I've become a stickler for making all reps solid in form.
6. I haven't been recording my workouts here lately.