Welp - here goes another regular guy workout from someone who is a journeyman trainer and who works around the clock, and has to squeeze in his training.

2/12/2018

8:30 pm

Rotating Handle Pushups - 24 to 2 (156 total)

Dumbbell Presses with 25 lb Dumbbells - 12 to 1 (78 reps)

Sit-ups - 2 to 24 (156 reps)

29:21 minutes

Isometrics for the neck, shoulders, triceps and biceps with the Isometric Power Belt

By humility [and] the fear of the LORD [are] riches, and honour, and life. Proverbs 22:4

Greg,

We all appreciate your regular guy workouts posts ancd videos and the time and effort you put into them.

Hi Gary - Right now I am back doing the 24 to 2 workouts. I started out with 13, 14, 15, 16, 15, 14, and 13. Eventually I'll get back to the 24 to 1, 300 countdown. That was one of the best conditioning programs I have ever done and was stupid for dropping that style of workout.

I've been working on a video for countdown workouts for step-ups and inverted rowing for the past two and a half weeks. I am probably going to have to switch to free hand squats for purposes of brevity. Step-ups besides taking twice as long just don't have the video drama that other free hand exercises have. I know that sounds goofy, but in presenting an exercise video you are still trying to tell a story of effort, aesthetics and work.

Congratulations on the re-cert, good job. Good job on the workouts also.

2/10/2018

8:00 am

Huh, what a week! But, I passed my EMT re-cert. Now on to some online coursework to renew my National Registry. I haven't recorded all of my workout this week or last. I've also had to eat on the go and that is always a struggle to eat healthy.

Tiger Moves and other tension exercises to warm-up

8:45 mintues

Countdowns with even count 24 to 2, 12 to 1 and 2 to 24

Rotating Handle Push-ups 24 to 2

Kneeling Dumbbell Presses 12 to 1 with 25 pound dumbbells

Sit-ups 2 to 24

30:15 minutes

Isometrics for the Neck, Shoulders, Biceps, and Triceps with the Isometric Power Belt

For thus saith the Lord GOD, the Holy One of Israel; In returning and rest shall ye be saved; in quietness and in confidence shall be your strength: and ye would not. Isaiah 30:15

I missed recording yesterday's workout which was inverted rowing and step-ups

2/2/2018

5:45

Tension exercises to warm-up - 7:48 minutes

13, 14, 15, 16, 15, 14 and 13 for rotating handle push-ups, sit-ups and leg raises

17:18 minutes

Isometrics for the neck, shoulders, and triceps

9:17 minutes

Wherewithal shall a young man cleanse his way? by taking heed thereto according to thy word.

10 With my whole heart have I sought thee: O let me not wander from thy commandments.

11 Thy word have I hid in mine heart, that I might not sin against thee. Psalm 119:9-10

1/30/2018

5:30 am

Tension exercises for a warm-up - 9 minutes

13. 14, 15, 16, 15, 14, and 13 reps for three exercises:

Feet elevated on a chair, rotating handle pushups

Sit-ups

Leg Raises

19:31 minutes

Isometrics for the neck, shoulders, triceps and abdominals

10 minutes

But now thus saith the Lord that created thee, O Jacob, and he that formed thee, O Israel, Fear not: for I have redeemed thee, I have called thee by thy name; thou art mine. When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee. Isaiah 43:1-2

1/29/2018

5:30 am

Tiger Moves - 8 minutes

Step-ups - 25 each side - 6 sets

alternated with pull-ups and chin-ups - 9, 8, 7, 6, 5, and 5

20:37 minutes

Calf Raises - 4 x 25

Isometrics for the back, biceps and hips and thighs

11 minutes

The Lord is my light and my salvation; whom shall I fear? the Lord is the strength of my life; of whom shall I be afraid?  When the wicked, even mine enemies and my foes, came upon me to eat up my flesh, they stumbled and fell. Though an host should encamp against me, my heart shall not fear: though war should rise against me, in this will I be confident. Psalm 27:1-3

1/28/2018

7:00 am

I did the 13, 14, 15, 16, 15 , and 13 workout with rotating handle push-ups, sit-ups and leg raises. Next workout I am going to start upping the reps. Finished with 10 minutes of isometrics for the neck, shoulders and triceps.

Yesterday I filmed a workout on the go for the thighs hips and back. I may re-shoot that one. I didn't like the camera angle.

1/26/2018

5:30 am

First workout of the week. It has been that hectic. Doing CPR training for a local fire department, going to classes my ownself, and spending hours in the ER after my wife broke her arm. Running after a grandbaby, she tripped and broke her arm below the wrist. Not a lot of sleep this week.

Warm-up - Tiger Moves

6:43 minutes

13, 14, 15, 16, 15, 14, and 13 reps each exercise

Rotating Push-up Handle Push-ups, Sit-ups and Leg Raises

18:03 minutes

Isometrics for the neck, triceps and shoulders

8 minutes

1/21/2018

9:00 am

Warm up with Tiger Moves and Tension exercises

7:33 minutes

Step-ups - 13 inch step - one leg at a time (soft touch style) 6 X 25 alternated with

Pull-ups and Chin-ups 8, 7, 6, 6, 5, 5 and 5

18:20 minutes

Isometrics for the back, biceps, hips and thighs

12:10 minutes

There is therefore now no condemnation to them which are in Christ Jesus, who walk not after the flesh, but after the Spirit.  For the law of the Spirit of life in Christ Jesus hath made me free from the law of sin and death. Romans 8:1-2

1/18/2018

8:00 am

Tiger Moves and Tension exercises as a warm-up

8:20 minutes

Hindu Push-ups and Jack Knife Sit-ups alternated

13, 14, 15, 16, 15, 14, and 13

14:40 minutes

Isometrics with the Isometric Power Belt for the neck, shoulders and abdomen

12 minutes

and be ye kind one to another, tenderhearted, forgiving one another, even as God for Christ’s sake hath forgiven you. Ephesians 4:32

1/17/2018

7:00 am

Tiger Moves and Tension Stretching

7:40 minutes

Super-sets - Tension Half Squats 6 X 25

Dead Hang Pull-ups - 6, 6, 6, 5, 5, and 6

16:40 minutes

Isometrics for the back, the biceps, the hips, thighs and calves

16:43

But fornication, and all uncleanness, or covetousness, let it not be once named among you, as becometh saints; Neither filthiness, nor foolish talking, nor jesting, which are not convenient: but rather giving of thanks. For this ye know, that no whoremonger, nor unclean person, nor covetous man, who is an idolater, hath any inheritance in the kingdom of Christ and of God. Ephesians 5:3-5

1/16/2018

5:43 am

Tiger Moves and Stretching

6:40 minutes

Feet Elevated Rotating Handle Push-ups - 13, 14, 15, 16, 15, 14, and 13 alternated with sit-ups same rep scheme

13:40 minutes

Isometrics for the Neck, Shoulders, Triceps and Abdominals

9 minutes

Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus. Philippians 4:6-7

1/14/2018

9:00 am

Tiger Moves and Stretching

7:46 minutes

Super-sets

Step-ups on a 13 inch step 6 X 25

Dead Hand Pull-ups and Chin-ups 6, 6, 6, 5, 5, and 5

16:40 minutes

Isometrics for the back, hips and thighs

8:40 minutes

*Tomorrow I am off for Martin Luther King day. I'll be using that time to practice the psychomotor skills for my EMT re-cert - patient assessment, oxygen delivery, airway adjunct etc. For many years as a police officer I worked shifts, weekends, holidays and was called in on my days off. I still can't shake working when others are taking off.

Come now, and let us reason together, saith the Lord: though your sins be as scarlet, they shall be as white as snow; though they be red like crimson, they shall be as wool. Isaiah 1:18

1/13/2018

7:oo am

Tiger Moves to warm-up

7:43 minutes

Countdown Workout - 24, 22, 20, 18, 16, 14, 12, 10, 8, 6, 4 and 2 doing push-ups with the Perfect Push-up Handles - started wide and moved into narrow hand spacing over the sets

Alternated with Sit-ups 1, 3, 5, 7, 9, 11, 13, 15, 17, 19, 21, and 23

22:40 minutes

Isometric for the biceps, triceps, and abdominal muscles

8 minutes

*Note - as I've moved up the volume with the countdowns, energy levels throughout the day have been high.

The thief cometh not, but for to steal, and to kill, and to destroy: I am come that they might have life, and that they might have it more abundantly. John 10:10

1/12/2018

5:00 am

Countdown Workout - Hindu Push-ups - 24, 22, 20, 18, 16, 14, 12, 10, 8, 6, 4 and 2 alternated with :

Jack Knife sit-ups and free squats - 1, 3, 5, 7, 9, 11, 13, 15, 17, 19, 21 and 23

33:44 minutes

8 minutes of isometrics with a belt for the neck and shoulders

But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint . Isaiah 40:31

1/11/2018

1:00 am

What do you do when you can't sleep? You workout!

Step-ups 13 inch step - 6 X 25 each side super-setted with dead hang pull-ups and chins - 6, 6, 6, 5, 5, and 5

19:05 minutes

Isometrics for the back, hips and thighs

10 minutes

Busy day today - start of a new semester and new students, night classes to renew my EMT certification, teaching American Heart CPR and First Aid for the first time, and family stuff as always, but 2018 with the Lord's guidance and help will be a great year.

But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed. Isaiah 53:5

1/9/2018

5:30 am

Tiger Moves and Tension exercises

8:45 minutes

Rotating Handle Push-ups, feet elevated super-setted with sit-ups

13, 14, 15, 16, 15, 14, and 13

14:38 minutes

Isometrics for the biceps, triceps and abdominal muscles

10 minutes

I will lift up mine eyes unto the hills, from whence cometh my help.

My help cometh from the LORD, which made heaven and earth. Psalm 121:1-2

1/8/2018

7:00 am

13, 14, 15, 16, 15, 14, and 13 Countdown

Hindu Push-ups, Jack-knife sit-ups, and Free Hand Squats

19:40 minutes

Isometrics for the neck and shoulders with the isometric Power Belt

10 minutes

Cooled down with some freehand isometrics for the whole body

For I am not ashamed of the gospel of Christ: for it is the power of God unto salvation to every one that believeth; to the Jew first, and also to the Greek.  For therein is the righteousness of God revealed from faith to faith: as it is written, The just shall live by faith. Romans 1:16-17

1/6/2018

9:00 am

Warm up with 8 minutes of Tiger Moves and Stretches

Saturday being a partial rest day - I thought I'd up the game with the half count Countdown workout starting at 24 and 1, and working down/up by twos to 2 and 23.

Rotating Push-up handle push-ups, feet elevated, moving from wide to narrow and sit-ups

156 Push-ups and 144 Sit-ups - 27:48 minutes

It has been awhile since I've done this one, so it was a little tough.

Brethren, I count not myself to have apprehended: but this one thing I do, forgetting those things which are behind, and reaching forth unto those things which are before, I press toward the mark for the prize of the high calling of God in Christ Jesus. Phillipians 3:13-14

1/4/2018

5:45

Hindu Push-ups, Jack Knife Sit-ups and Free Hand Squats done 13, 14, 15, 16, 15, 14, and 13

22 minutes

Isometrics for the Neck and Shoulders with the Isometric Power Belt

10 minutes

Servants, be obedient to them that are your masters according to the flesh, with fear and trembling, in singleness of your heart, as unto Christ; Not with eyeservice, as menpleasers; but as the servants of Christ, doing the will of God from the heart; With good will doing service, as to the Lord, and not to men: Knowing that whatsoever good thing any man doeth, the same shall he receive of the Lord, whether he be bond or free. Ephesians Chapter 6:5-8

1/3/2018

5:20 am

6 minutes of Tiger Moves

Dead Hang Pull-ups - 3, 4, 5, 6, 5, 5, and 5 super-setted with:

Step-ups - 13, 14, 15, 16, 15, 14, and 13 each leg - 13 inch step

17 minutes

10 minutes of Isometrics for the back, hip and thighs

Fear thou not; for I am with thee: be not dismayed; for I am thy God: I will strengthen thee; yea, I will help thee; yea, I will uphold thee with the right hand of my righteousness. Isaiah 41:10

1/2/2018 5:30 am

Tiger Moves - 6 minutes as a warm-up

Rotating Handle Push-ups - feet elevated - 13, 14, 15, 16, 15, 14, and 13 super-setted with sit-ups using the same rep scheme

14 minutes

Isometrics for the waist, the biceps and the triceps with the isometric power belt

12 minutes

Time to start the day - This is the day the Lord hath made, I will rejoice and be glad in it.

I think I will forgo the dumbbells for a couple of workouts to see how that effects them. I have been doing the step touch to warm up the first couple of sets. Probably, if I am going to use weight, even a light weight, the reps need to stay in the 8-12 range for each leg. The weights were to make them harder, and to keep the reps down, but I may need to look at some other solutions, such as reverting back to some free squats at least once a week, or raising my step past 13 inches.

Greg just to share an experience I noticed with my knees. Whenever I do step ups on a bench holding dumbbells my knees bother me for some reason. I experimented with this a couple times. Funny thing is I do Goblet squats or lunges with a KB no problems knee wise. And to boot I used more weight.

I have no problems with step ups on a bench without any weight at all. They feel really good like this. I would say two things. One 15 reps on each leg is plenty. Two, alternating legs for awhile will get the legs accustomed. Another thing you could try to make it harder without weight is keep your working leg and foot on the bench. Do all your reps on one side without removing that foot from the bench. I call this the step touch. Great for the knees and can be done on a small step also.

Hi Mike - the knees have felt O.K. for normal activities and I've mostly been doing step-ups holding a couple of dumbbells, but I noticed that in squatting down, and kneeling when doing work around the house and my lab at school, my knees were locking up and I was finding I was having a hard time standing up. Hence I wanted to try balance squats again. I had to be very careful though, squatting with the knees out to the side made it feel like the tendons were going to rip apart. LOL - and I used to knock out 100 of these at a stretch. I did some free squats today and changed the form up some. Definitely not as hard on my knees.

1/1/2018

First Workout of the Year!

13, 14, 15, 16, 15, 14, and 13 reps with a tri-set of Hindu push-ups, Jack-knife Sit-ups, and Free Hand Squats on the toes. But, I only squatted to parallel and minimized how far on my toes I went. I used to do these deeper in the 300-360 rep range, but I agree with Michael. The high consecutive reps can be hard on the knees. I worked more on form with all the exercises. The Hindu push-ups felt good on my shoulders.

21 minutes

Isometrics for the neck and shoulders with the Power Belt - 10 minutes

Finished with 6 minutes of the Tiger Moves

I think the countdown count is good for the Balance Squats. When You get into high reps I think that's where it would be a big problem eventually. Let me know how these are on Your knees.

12/31/2017

7:00 am

Last workout of the year. I decided to go back to Balance Squats for a few workouts to see how my knees hold up.

Warm-up - Tiger Moves -

6:35 minutes

Dead Hang Pull-ups - 3, 4, 5, 6, 6, 6, and 5 super-setted with

Balance Squats - 13, 14, 15, 16, 15, 14, and 13

17 minutes

Isometrics with the Isometric Power Belt for the back and for the hips and thighs

11:45 minutes

12/30/2017

10:00 am

Physically down today

Warm-up with Tiger Moves - 5 minutes

Rotating Handle Push-ups, feet elevated super-setted with Sit-ups - 13, 14, 15, 16, 15, 14, and 13

15 minutes

Isometrics with the Power Belt - Neck 6 positions, Press 3 positions, Fly 3 positions, Pull Apart 3 positions, Triceps 6 positions, Biceps 9 positions

15 minutes

12/28/2017

7:00 am

Dead Hand Pull-ups - different grips - 3, 4, 5, 6, 5, 5, and 5

Step-ups - 13 inch step - holding 25 lb dumbbells - 13, 14, 15, 16, 15, 14, and 13 each side

20 minutes

20 minutes of isometrics with a power belt for the neck, back, waist and thighs

*Note - I've been working out, but not recording workouts. The plan is to stay with the push-up/sit-up and pull-up/step-up templates with isometrics with the Bronze Bow Belt.

12/24/2017

7:00 am

Tri-sets

Dead Hang Pull-ups - 3, 4, 5, 6, 5, 4, and 4

I brought the grip in on each set and switched to chins for the last set

Squat Thrusts - 13, 14, 15, 16, 15, 14, 13

Leg Raises - 13,14, 15, 16, 15, 14, 13

14 minutes

*Note - I am trying to figure out the right combination of exercises for a back routine that will be intense, but take less than 15 minutes.

Afterwards I spent 22 minutes of isometrics for the whole body.

12/23/2017

It is time for a change. About November 2016, I got really burned out on isometrics. I've been doing a good bit of Tiger Moves and other tension exercises this past six weeks or so. It certainly makes a difference in balance and flexibility, but I've got a hankering to go back to isometrics at least twice a week.

7:00 am

I did all of the isometrics with 3-6 positions with the Bronze Bow Isometric Belt

Neck Front, Back, and Side

Incline Press

Overhead Press

Side Flies

Row/Leg Press

Incline Curl

Reverse Curl

Triceps Press

Abdominal exercises - side twist and crunch

Good Morning exercise

Leg Extension

45 minutes

As far as I know Bronze Bow still sells the isometric Power Belt. I am not much of a John Peterson fan, but you call a spade a spade, and the Power Belt is still a good product.

12/12/2017

4:13 am

I've been pressed for time here lately and have been extremely busy at work. I've been working out, but haven't recorded any workouts. You do what you can - when you can.

Tension exercises - 18 minutes - a combination of McSweeney, Swoboda and Frank Rudolph Young

13, 14, 15, 16, 15, 14, and 13 circuits - rotating handle push-ups and bent leg sit-ups - 15 minutes

12/4/2017 5:30 am

Yesterday I did three rounds of Tiger Moves and other tension exercises in the a.m.

Today

Countdown - Leg Raises and Step-ups on a twelve inch step with two 10 pound dumbbells

24-1 each side for the step-ups - 600 total

1-24 leg raises

37:34 minutes

Cooled down with a round of tension exercises

This afternoon I'll do some martial arts training

Hi Bob,

It depends. Sometimes I do sets. Sometimes I do single sets as a warmup or a cool down. Here lately I've been doing the Tension exercises everyday. Yesterday's workout was a fairly intense countdown, so the tension exercises were as a cool down.

12-2-2017

7:00 am

Three circuits of Tiger Moves and other tension exercises - 10, 8, and 6 - 28 minutes

Rotating handle pushups - 2 wide, 2 medium, and 2 narrow - 25, 20, 15, 15, 12 and 10

supersetted with dead hand pull-ups - 7, 6, 5, 5, and 4

20 minutes

I am heading out to the range today to work with an 1911 and a Bersa Thunder.

Greg,

Do you perform 1 set for each Tiger Move exercise? I prefer 3 sets for each tension/co-contraction exercise to get better results. Each set is performed till burning/pain in working muscles.

5:00 am 12/1/2017

Countdown Workout

Step-ups on a 12 inch step - two 10 pound dumbbells in hand - 48 to 2 - 300 total each side

Leg Raises - 1 to 24 - 300 total

40 minutes

Worked on exploding up from a dead stop on each step-up

Tiger Moves and other tension exercises for 10 reps each - 10 minutes

5:30 am 11/29/2017

Tiger Moves and other Tension exercises for 12 reps each exercise

Rotating handle Push-ups 25, 25, 20, 20, 15 and 15 super-setted with pull-ups 3 x 6, and then chins for 3 X 5

Tiger Moves and other Tension exercises for 6 reps each exercise

45 minutes

5:00 pm

stretch

1/2 mile run and then walk 1/2 a mile for three miles - 36:48 minutes today.

Tiger Stretch Push-ups X 20 followed by tension exercises and stretching

50 minutes total

11-28-2017

5:30 a.m.

Countdown workouts - Jumping Jacks 48 to 2 in increments of 2 - 600 total

with Squat Thrust or Thrusts (the bottom part of a burpee) 1 - 24 - 300 total

24 minutes

Followed by Tiger Moves and other tension exercises - one set of 12 each

16 minutes

This afternoon's training would be firearms. Not necessarily shooting, but practicing moving, drawing and acquiring target acquisition. However, I have a fire department training meeting tonight, so I might not be able to do so.

Countdowns are good way to go and also a good way to keep the heart healthy.

11/27/2017

4:30 am

I had to shorten the workout this morning.

Tiger Moves and other tension exercises 1 set of 12 each set of exercises

Pushups with rotating pushup handles 4 x 20 supersetted with pull-ups 4 x 6

30 minutes total

5:00 pm

Self-defense practice - basic blocks, strikes, kicks and combinations - worked on practicing technique flow

One cycle of the tension exercises I did this morning - 12 reps each exercise

Close grip pushups with the rotating handles 3 x 12 supersetted with chins 3 X 5

I haven't done the rotating push-up handles in awhile and wanted to work into them slow. Pull-ups and chins were dead hang and controlled.

Nice workout Greg. I'll be on duty the next 2 days - CountDown workouts.

I have to laugh Gary and you'll see why.

11/26/2017 pm

Countdowns 24 to 1

Step-ups on a 12 inch step, holding two 10 pound dumbbells, starting with 24 each side - 600 total

Reversed 1-24 with bent leg raises - 300 total

45 minutes

Tiger Moves and other tension exercises 10, 8 and 6 - 30 minutes.

Bob,

A stepper, a nordic track, a stationary bike, a rower, etc. are all viable means of cardiovascular fitness.

Looking forward to future workouts and ideas.

Good workout, Greg. I also try to combine my morning SR training with afternoon Xing-Yi Quan forms. I do not have a good place for running; therefore, I use a stepper (5-10 min daily).