Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 21, 2024 14:27:53 GMT
A higher VO2 Max always made a difference & complemented whatever protocol I employed at any given time. Higher rep range, shorter rests & sweats usually made the difference. But isometrics performed before a dynamic exercise session ALWAYS made a difference. Ref: Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% - Build-Muscle buildmuscle234.50webs.com/7086.htmlFor some reason that website won't load, , dope. Maybe it's my internet. I don't do much isometrics but I am partially to PHA, Chain Reaction Training, circuits, complexes, etc..... This week I'm just doing a Jason Gallant bodybuilding 2 day split with high reps, 20 and above. Edit: , I appologize it finely loaded. Going to read over this.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 27, 2024 17:13:28 GMT
1-27-24:
Warm up: EMOM 10 minutes: Alt. each exercise every minute: 1) 32kg KB Two Hand Swings 10 2) Jumping Jacks 40
Legs: 1) Double DB Front Squats 4X10 2) One Legged Bench Squats 3X10 each leg 3) DB Romanian Deadlifts 4X10 4) Stability Ball Leg Curl 3X10 5) Standing DB Calf Raises 5X20
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 28, 2024 14:23:27 GMT
1-28-24:
Warmup: Step Ups on 8 inch step 500 reps 10 minutes
Chest: 1) DB Bench Press 4X8 2) DB Incline Bench 4X8 3) DB Flyes 3X10 Back: 1a) Pullups 5X8 1b) DB Bentover Rows 5X8 2) Chest Supported Band Rows 3X15
Notes: Seeing Benny do step ups got me wanting to do them as my warm up today. When I use to do JP's GUTS program I got really good at doing step ups. I did not think I could do the 500 in ten minutes but I surprised myself. I stayed with 25 reps per leg throughout. I got one of those step things where You can raise to three different heights. I used the 8 inch height to be of the safe side. A side note, because I have a torn meniscus in both knees, step ups on benches/chairs tend to bother my knees in the past when I added weight.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 29, 2024 21:17:03 GMT
1-29-24:
Shoulders: Tri-set 1a) Barbell Overhead Press 3X10 1b) DB Side Laterals 3X15 1c) DB Bentover Laterals 3X10 2) DB Side Lying Rotator Cuff Exercise 3X25 Biceps: Tri-Set 3a) Incline Curls 3X10 3b) Barbell Curls 3X10 3c) Band Curls 3X10 Triceps: Tri-Set 4a) Triceps Pushdowns 3X10 4B) DB Skull Crushers 3X10 4c) KB Close Grip Bench 3X10
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Post by ben542019 on Jan 29, 2024 21:59:31 GMT
1-28-24: Warmup: Step Ups on 8 inch step 500 reps 10 minutes Chest: 1) DB Bench Press 4X8 2) DB Incline Bench 4X8 3) DB Flyes 3X10 Back: 1a) Pullups 5X8 1b) DB Bentover Rows 5X8 2) Chest Supported Band Rows 3X15 Notes: Seeing Benny do step ups got me wanting to do them as my warm up today. When I use to do JP's GUTS program I got really good at doing step ups. I did not think I could do the 500 in ten minutes but I surprised myself. I stayed with 25 reps per leg throughout. I got one of those step things where You can raise to three different heights. I used the 8 inch height to be of the safe side. A side note, because I have a torn meniscus in both knees, step ups on benches/chairs tend to bother my knees in the past when I added weight. Nice work man. If 8 inches works for your knees and they give you a good workout that's awesome, keep at it. With my 12 1/2 inch stepper I get 500 within 20 min because of a countdown method I use but it works plenty. If you're up for it one of these days, do a step up workout with a deck of cards...each card is a number per leg.... 2-10 as is per leg Aces are 16 per leg Face Cards are 10 per leg Jokers are 50 per leg Round it out the grand total of the deck is 1000 reps. Start with what you can do, rest as needed and build up. If you can do the full deck with the only rest is flipping the cards you're golden. It's a hell of a conditioning workout.
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