Mike's Training Log

[Michael]

I'm going to do an Upper and Lower body split. I always start my workout weeks on Sundays. I have to start the week with lower body because I want my third lower body workout to fall on Thursday. Reason being is I want my legs to have one day rest before Saturdays because they really get used at my job that day. Lower body will be more on the endurance side. Upper body I'm experimenting with Yielding Isometrics. I'll just post the workouts once, then give updates of progress or challenges. I took some measurements with a tape measure. If there's any changes in them I'll write them down.  Here's what I did this morning:


Legs/ Abs/Neck Sun-Tues-Thur
Circuit 1

Squat Thrust 25,20,15,10
Jumping Jacks 50,40,30,20
Low Step Ups (each leg) 50,40,30,20
Lying Leg Raises 25,20,15,10

Circuit 2
Wall Calf Raises 25,25
Standing Leg Curls 10,10
Seated Leg Extension 10,10

Two Isometric exercises which I did 5 breaths each. 
Cable Crunch
Suitcase Deadlift

Neck Isos Forward, Backward and Turn 5 Breaths. These were done with the Sierra strap


 

Workout took about 30 minutes.  Couple of notes: What I call Squat Thrust are burpees without a push up or jump. I may alternate them with Mountain Climbers sometimes. Also the Low Step Up I will alternate with bench Step Ups.V-Ups will be an alternate for Leg Raises. On lower body day sometime in the evening I'll do neck iso's, forward, backward and turning with the Sierra strap for 5 breaths each. Finally I like the Stuart McGill exercises to safe guard the back.

[Bruce Tackett]

Sounds great, Jacko! We're counting on you to keep this program going and to keep us updated.

Two Isometric exercises which I did 5 breaths each.

You'll need to translate this into time for us who are not familiar with the Breathic system of measurements.

[Michael]

Oct 15, 2017 16:43:10 GMT Bruce Tackett said:

Sounds great, Jacko! We're counting on you to keep this program going and to keep us updated.

Two Isometric exercises which I did 5 breaths each.

You'll need to translate this into time for us who are not familiar with the Breathic system of measurements.

When doing Isometrics I don't count seconds because it takes away from my goal of concentrating on the muscles. Years ago when I first did Isometrics I tested one inhale and exhale to be about 10 seconds. This was just to give me a marker for about how long the holds were. For me personally concentrating on the muscle and breathing takes isometrics to a differant level. With my estimated time the holds are about 50 seconds. This hold time just feels right to me. 

[Michael]

Mon-Wed-Fri Upper Body- Yielding Isometrics 5 Breaths or 50 Seconds

Chest:
1) Chest Crush
2) Chest Fly
Back:
1) One Arm Wide Lat Pulldown
2) One Arm Cable Row
3) One Arm Straight Arm Pulldown
Shoulders:
1) Shoulder Press
2) Front Chest Pull
3) Side Laterals
Arms:
1) Bicep Curl
2) Tricep Press Out
3) Pulldown Curl
4)Reverse Tricep Pushdown
Forearms:
1) Hanging from a bar 60 secs X2 sets Supersetted with Fingertip Pushup Holds Top and Bottom
2) Reverse Wrist curls 50 Seconds
3) Wrist Curls 50 seconds


Some Notes: Forearms are done in the evening. I tested curls with a 20 lb dumbells but this was to light. I won't post the reps for this but I will right if there's a differant in reps at the end of this experiment. I tested the press with a 35lb KB and I will post if there's a differance at the end also. This will be the same with all the measurements I took.

[Michael]

Bruce asked,"How I was documenting my latest experiment with Yielding Isometrics?" Here are some thoughts. I originally wanted to experiment with long hold Yielding Isometrics because of another guy that said he had a certain kind of results with them. His life style is a little differant than mine being my job is probably much more physical.

My results with these so far have been an inch off my waist(didn't change my diet at all) and a quarter inch gain on my arms. The arm thing could be irrevalant because I was doing proggressive calisthenics before so there was no direct arm work. Honestly I looked at the long holds more as reducing my waist size(I know diet is what does this but I did not change anything) and to be more solid. I did not expect any size especially at this stage in the game.

Strength wise I tested with 20lb DB curls but this is way to light and I have nothing heavier. I haven't re- tested the KB press but will tomorrow. I have randomally tested my pull ups this week and I'm at the same max reps as when I started. So to be honest with myself, I don't think long holds are going to get me stronger. If I clean up my diet a little bit more I may lose a little bit more around the middle, this will give me a waist like a well known guru,. Anyhow, this is all I see happening with the longer Yielding Isometric holds. Where do I go from here, maybe try shorter holds?

[Michael]

Just a short write up on my thoughts. I tested the press with th 35lb KB and got one more rep with the right arm. The left arm I could only get the last rep half way up. So I guess I gained a little strength on the press. I have been doing yielding isometric presses with Bruce's cables. So I'm debating if which way I want to go with this. I'm so use to switching little things in my workouts every 4-6 weeks to keep things interesting so they don't become mental drudgery. So my options are:1) Keep it the same. 2) Just do 1 exercise per body part and do it everyday. This will shorten workout time down to 15 minutes or so probably. The guy that said he got great results from this did them everyday. But he from what he said he did them an hour everyday, which is crazy. I'm not doing that. 3) Or do shorter holds which could be done everyday with less exercises or every other day.

[Michael]

I'm going to give Bruce's Mega Arm Blasting Routine a go for four weeks. I'll do the Upper/Lower body split. I made a couple of exercise changes for the Upper body but no big deal. I will do abs, calves and legs on the lower body day. I took a measurement of my arm yesterday. I did the upper body workout today.

Upper Body
1. Wide Grip Pull ups
2. Pushups
3. Close Grip Chins
4. Suspension Trainer Rows
5. *Cross-over Shoulder Raises
6. *Chest Expansion
7. *Back Press

8. *Triceps Extensions
9. Hammer Curls with fat bar dumbbells.
10. *Triceps Curls
11. Curls with weighted curling bar and resistance bands - 20 reps.
12. *Underhand Triceps Pulldowns
13. Dumbbell Concentration Curls
14. Wall Triceps Extensions
15. Sierra Strap Curls- Put Your foot in the number 1 loop and the Hook in the number 4 loop. Lean back against the wall and curl using Your leg as resistance.
16. *Overhand Triceps Pushdown
17. *"Incline" Curls - Stand with your back facing the anchor at the bottom of a door. Step away until the bands attached to the anchor and the Hook handle are at about a 45 degree angle, and then curl, keeping your elbow back and bringing your fist up to your underarm. I recall Steve Reeves once saying that Incline Curls will add size to your biceps like nothing else.
18. *Blade-hand Triceps Pulldowns. Stand sideways bringing the handle down in front of your body.
19. *Seated One-arm Preacher Curls - sit on a chair 5-6 feet away from the anchor at the bottom of a door. With bands attached and Hook in hand, brace your elbow against the front of your knee and curl. You could also do this by getting down on one knee and using your other knee for the brace.
20. Underhand/Overhand Wrist Curls - Load The Handle up with bands attached to the anchor at the bottom of a door, step away from the door until the bands are somewhat taut, and with palm facing down, perform underhand and overhand wrist curls, back and forth, until your forearms burn.
21. Leverage Yielding Isos on a Bending Rod - Make your own. Go here and scroll halfway down the page to "Deluxe Isokinetic Bending Rod" I just used a wooden dowel for this.

[Michael]

Ok Bruce if Your reading this don't laugh. Before coming here I didn't worry to much about working my arms. I pretty much did a push in the horizontal and vertical plane. And the same for the pull. So I pretty much had my workouts formed around movements. So my arms shrunk from 15 inches to 13 an 3/4. This was two years of not working my arms directly. Now because of some work injuries my arm went down to 13 and 3/4 inches so that's what I started with before Bruce's Mega Arm Blasting routine. Most people may not believe this but I would say that's muscle memory.

Ok week 1 after the third workout my arm is at 14 1/2". I will also measure the day after to get a non- pump measurement. I know that's 3/4" of growth but remember that's after the pump. I've been pushing it pretty hard also. I'm not usually a train to failure guy so it could be the change of pace.

[Bruce Tackett]

Keep going, jackie!!

[Michael]

Staring measurement before starting Bruce's Mega Arm Blasting Routine: 13 3/4"
Week 1 after the third workout: 14 1/2"   Day after the third workout of Week 1: 14 1/4"
Week 2 after the third workout: 14 5/8"  Day after the third workout of Week 2: 14 1/4"
Week 3 after the third workout: 14 3/4   Day after the third workout of Week 3: 14 1/2"
Week 4 after the third workout: 15" ( it was a tiny bit over but I went with 15") Day after the third workout of Week 4: 14 3/4"





Week 1 Weight: 176lbs
Week 2: 170 lbs
Week 3: 170 lbs
Week 4: 170 lbs



Notes:

I know some may not believe a six lbs weight loss but when spring comes around I get busy. So I stick around 170. I actually tightened up my diet so that could have pushed it that fast. My arms were so pumped after the last workout of week 2. I was really suprised to see the non pumped measurement. Ok after the final week one inch of growth after just one month. This is the fastest my arms ever grew, not that they are impressive.

[Bruce Tackett]

Great! You're retaining it!

[Bruce Tackett]

Doin' great, Jocko! I hope that when you have completed the full four weeks you will post a thread on your experience and accomplishment in the Discussion forum.

[Michael]

Thanks Bruce! I will post something.

[Michael]

The Darden Big Arm Challenge

Chin-up, 1 repetition only, 20 seconds up and 20 seconds down, immediately followed by:
Standing biceps incline curl with cables, 8-12 reps, immediately followed by: slow double dumbell curls,8-12 reps,immediately followed by:
Very slow negative-only chin-up, 1 repetition only, 30 seconds down.
Darden recommends resting for 2 minutes. I rested long enough to set up my dip bars
Dip, 1 repetition only, 20 seconds up and 20 seconds down, immediately followed by:
Standing triceps extension with a kettlebell held in both hands, done very slow, 8-12 reps, immediately followed by: tricep curls with cables 8-12 reps,
immediately followed by:Very slow negative-only dip, 1 repetition only, 30-60 seconds down.
Goblet Squat, done very slow, 8-12 reps
One Leg Calf Raise with DB 8-12 reps
Side Laterals done slow 8-12 reps.
Bent Laterals 8-12 reps

Just so You know I used a gymboss and set the timer to beat every two seconds. This workout gives less of a pumped feel. My arms feel harder.I can definetly tell I did something as my arms have a slight tired feel. One challenge I'm having with this workout is only working out twice a week. I am well recovered almost to a point of boredom. I added two extra arm exercises and I'm pushing it pretty hard. My arms actually lost size, it's really weird. We'll see after the second week.

Week 1: Arms 14 1/4 after the second workout
Week 1: Weight 170 lbs

[Bruce Tackett]

Is it worth continuing? I mean you should have seen some sort of positive result today. You have plenty of room for more growth. I don't think this is the sort of thing that you give more time to see what happens. I don't want to influence you, but if it was me I'd drop it like a hot potato and switch to something I know will produce results. Life's short.