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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
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Posts: 866

Friday, August 1, 2014

Quick 'wake up" complex routine using bands, a pair of kettlebells and a pair of 10 pound dumbells with no more than a minute's rest between exercises in the complex:

Standing OHP using a wooden dowel as a barbell and a pair of light bands as resistence: X 15 reps;
Standing kettle bell upright rows using a pair of 26 pound kettlebells X 12 reps;
Standing dumbell lateral raises using a pair of 10 pound dumbells X 15;
Standing band front raises using a mini band X 15 reps;
Standing side bends using a mini band pressed and held overhead X 15 reps each side.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
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Posts: 866

Saturday, August 2, 2014

Marathon band workout on a rainy night. Rest between sets was between 20 and 30 seconds. Rest between sets long enought to sip some MAG-10 and set up the band arrangement for the next exercise. It went like this:

Standing lat pull down using a mini band X 12, 12, 12, 12;
Snatch grip high pulls; barbell = broomstick, resistence pair of Elite Fitness mini deadlift bands: X 12, 12, 12, 12;
Standing overhead press; barbell = wooden dowel, resistence pair of monster-mini bands X 12, 12, 12, 12;
Standing band front raises with a mini band for resistence X 12, 12, 12, 12;
Curls using a Lifetime tubular band with handles X 12, 12, 12, 12.

Since my left hand seems weaker than my right, I'll do grip squeezes with the left hand using the Ironmind Zephyr trainer gripper for a series of 12-rep closes--depends on how I feel--with the left hand only--so far I've done 3 sets of these while I type this, but will do more throughout the day.

MAG-10 pulse

Good, short but intense, band workout at home.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Monday, August 4, 2014

Full body all band workout where I tried upping the resistence either by going to the next higher pair of bands or adding another pair of bands to increase the resistence to the chosen exercise. It went like this:

1. Trapbar-style deadlifts using an average band + a pair of Shennandoah equipment J-hook type handles X 10;
2. Regular standing overhead press using a pair pf light + 1/2 mini bands and a wooden dowel barbel X 8;
3. "Elevator reps" OHP with pair of light bands and a wooden dowel barbel X 7 reps--the 7th rep was truly 1
rep shy of total failure;
4. Lat pull downs with a monster-mini band X 8;
5. Face pulls with a monster-mini band X 10;
6. Band front raise with a monster-mini band X 8;
7. Latural raise with Lifetime fitness tubular band X 10; super setted with:
8. Curls with same tubular band X 10;
9. Side bends with a mini band X 10 for each side;
10. Ironmind Zephyr Trainer gripper closes--Left hand only X 15. [trying to nuild up strength in my weakest hand]

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Monday, August 4, 2014

Second band workout of the day:

Was wondering if I could set the bands so I could do Klokov presses with bands and quickly found a way. I took my trusty broomstick as the barbell and set a mini band on the outside of each hand where I grip the broomstick in the snatch grip. I step, first to one side and get the down loop of the band under my foot; step to the other side and get the other band loop underfoot. With the bands under tension,--they aren't going anywhere along the broomstick unless I release the tension--I position my feet in my normal foor stance for overhead pressing. The bands are now on a bit of a diagonal from the outside of each hand down in to the feet, but still giving tension to the pressing movement. I get the set up in position by a wide grip front press, then lower it behind my neck to do sets of Klokov presses:

Klokov press with bands--pair of mini's X 15, 15, 15, 15;

Standing Saxon presses [start movement with palms facing face, at lockout palms face forward] using Lifetime tubular band with handles]:

Saxon presses with bands X 15, 15, 15, 15;

Standing dumbell lateral raises with a pair of 10 pound dumbells:

10 X 15, 15, 15, 15;

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Tuesday, August 5, 2013

Quick, intense kettlebell and band workout.

Squats: loop a pair of bands cross-buckle style [band on right shoulder is stepped on and held down by left foot; band on right shoulder is tepped on and helld down by left foot, both bands crossing the body; stand up and squat.] X 12;

Kettlebell one arm upright row ladder [pull up by right hand, lower switch to left hand and pull kb up, lower them switch to right hand and do 2 reps up and down before switching to left hand; do this progression until you've done 5 reps up with each hand; then reverse the process dropping a rep as you do the upright rows down the ladder] X 1 cycle which equals 29 reps total;

Band clean high pulls using a pair of Elite Fitness light deadlift small bands X 12;

Kettlebell standing overhead press using a pair of 26 pound kettlebells X 12;

Standing band barbell--wooden dowel-- overhead press using a pair of light bands focusing on the eccentric part of each rep[ four count down] X 12;

Standing dumbell lateral raise with a pair of 10 pound db's focusing on eliminating swinging the weight up X 12;

Standing gumbell front raises with a pair of 10 pound dumbells with same focus as lateral raises X 12.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Wednesday, August 6, 2014

Klokov press:

95 X 3; 110 X 1; 115 X 1; 120 X 1; 125 X 1; 130 X 1; 135 X 1 [tied my PR];140 X 1--new PR
I originally was going to do a Limit Strength Layer workout, but after setting the PR I opted to do a reverse ramp down and rep out
starting with 80 percent of my new 1 RM PR:

80 percent; 118 X 5;
70 percent: 104 X 8;
60 percent: 90 X 10;
50 percent: 70 X 20.
I had my set of micro weights with me so i could set up exact percentages weight.

Dumbell lateral raises: 15 10; 17.5 X 10; 20 X 10; 22.5 X 10; 25 X 10--finally able to use more than a pair of 10 pound dumbells.

Broke out the mini band and did band front raises X 25 reps;

Face pulls with mini band X 30 reps.

Captain of Crush partial isometric holds:
Left hand-----6 count;
Right hand---6 count;

MAG-10 pulse.

I broke my Klokov press PR, which I set a month ago--July 5th--by 5 pounds. Don't know how that happened but as I was ramping up the weights felt light, so I kept adding 5 pounds until I hit 140, which was hard but it went up. Maybe all the band work I've been doing had some effect. Whatever it was, I'll take it.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Thursday, August 7, 2014

This started out as a shitty workout because I misplaced one of my Eleiko neoprene wrist straps. They aren't cheap so I was upset but being at the gym, I decided to do something, so I did a pyramid of close grip standing overhead presses-grip at edge of smooth part in center of bar; It went like this:

Ramp up: 95 X 3; 110 X 1; 120 X 1; 125 X 1; 130 X 1; 135 X 1; 140 X 1;

Ramp down, I dropped 10 pounds to start and added reps for each five pound subsequent drop:
130 X 2;
125 X 3;
120 X 4;
115 X 5;
110 X 6;
105 X 7;
100 X 8.

Using a mini band, I did the following:
Side bends X 12 each side;
Standing in front of a clock I did a front raise isometric hold for 40 seconds.

MAD-10 pulse.

Hit the shower and found my missing wrist band. It had stuck via its velcro to my towel--the only place I didn't looke for it while I tore my gym bag inside out trying to find it.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Friday, August 8, 2014

Short, intense all band workout--explosive concentric reps slow 6 to 8 eccentric count for each rep:

Klokov press: broomstick for barbell; pair of monster mini's for resistence: X 10 reps with a 6 count eccentric for each rep;
stopped when form broke down a rep or two short of failure;

Snatch grip high pulls: broomstick for barbell, pair of Elite Eitness mini deadlifts bands for resistence X 8 reps with a
6 count eccentric for each rep;

Saxon press [start with palms facing body] with Lifetime tubular band X 8 reps with an 8 count eccentric for each rep;

Standing lateral raises with same band for Saxon press and done within a minute of finishing Saxon presses: X 6 reps
with a 8 count eccentric rep count.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

August 9, 2014

Quick band, kettlebell, and dumbell workout:

Kettlebell angled press: 8 X 10
Band lat pulldown: monster-mini X 10;
Band elevator reps OHP with pair of light bands, wooden dowel barbell and a 5 count isometric hold on each elevator stop X 3;
Kettle bell OHP, pair of Kb's: 26 X 10;
Dumbell lateral raises 10 X 20;
Band front raises; monster-mini X 10.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Saturday, August 9, 2014

Second workout of the day: dumbell complexes with a pair of 10 pound dumbells [only ones I have at home]; I go from one exercise to the next with no rest;

Db front raises and row backs to chest: 10 X 10;
Standing db OHP: 10 X 10;
Db snatches; 10 X 10;
Db lateral raises; 10 X 10;
Db upright rows: 10 X 10;
Db curls: 10 X 10.

Captain of Crush trainer gripper X 10 reps left hand only [weak hand];
Captain of Crush trainer gripper isometric hold X 10 count, left hand only [weak hand];

1/2 MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
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Posts: 866

Monday, August 11, 2014

Since I took Sunday off and was full of energy when starting the wokout, I decided to do a high volume band workout. It went like this:

Trapbar-type band deadlift;
Light band X 12 [grabbed the ends of the band I was standing on and did the lifts that way];
Average band X 10 [grabbing by the hands wasn't possible--couldn't budge it-- so I used Shennandoah J-hook handles
which put the starting position above my knee--in the hang position cooincidentally]

Standing lat pulldowns behind the neck with monster-mini band x 12, 12, 12;

Standing OHP with wooden dowel barbell and pair of light bands: X 12, 12, 12;

Standing lateral raises with Lifetime USA tubular band X 17, 18, 18, 18, 18, 18;

Standing band front raises with monster-mini band X 15, 17, 19;

Face pulls with mini band X 30, 30;

Curls with Lifetime USA tubular band X 25.

MAG-10 pulse.

Normally, I only do one set per exercise when using bands only because of their eccentric effect. It will be interesting to see how I feel when I wake up later this morning regarding DOMS. Right now I feel great and will have another sip of MAG-19 before hitting the sack.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Tuesday, Auguat 12, 2014

Short, but intense, "get up to take a pee in the middle of the night" workout:

Dumbell lateral raies: 10 X 30; 30; 30; 20; rest between sets time it took to walk to refrigerator and sip on some MAG-10;

Standing Saxon presses--start palms facing face---OHP with Lifetime USA tubular band eith handles X 15;

Standing curls with Lifetime USA tubular band with handles X 12.

Captain of Crush Zephyer trainer gripper X 15 --weak left hand only;

Captain of Crush Zephyer trainer gripper isometric hold X 12 count--weak left hand only.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Tuesday, August 12, 2014

Second workout in gym about 3 hours ago.

Klokov press:
75 X 5; 95 X 5; 115 X 4, 4, 4, 4, 4; dropped to 50 percent 1 RM: 70 X 20; The 5 working sets were 82 percent of my 1 RM.

Chest flys on Lifetime pec dec machine: 110 X 10; 120 X 10; 130 X 10; 140 X 10;

Seated cable rows for a quick finisher; 50 X 15;

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
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Posts: 866

Wednesday, August 13, 2013

Standing barbell overhead press;

Ramp; 70 X 5; 95 X 5; 120 X 4; 136 X 3; 150 X 2, 2,--88 percent of my 1 RM, low range max on Prilepin chart;

Standing dumbell lateral raises: 10 X 35; 12.5 X 25; 15 X 25; 17.5 X 15;--100 total reps;

Seated Hammer iso-lateral lat pull downs: 50 X 15; 60 X 15; 70 X 12;

Captain of Crush # 3 partial isometric holds:
Left hand-----5 count partial hold;
Right hand---6 count partial hold.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Thursday, August 14, 2014

Close grip standing barbell overhead press--grip on smooth center part of bar:

Ramp: 75 X 5; 95 X 5; 115 X 1; 125 X 1; 130 X 1; 135 X 1; 140 X 1; 145 X 1; 150 X 1; 155 X 1 [This is a new PR by 5 pounds].

Standing dumbell lateral raises: 12.5 X 30; 15 X 25; 17.5 X 20; 20 X 20; 22.5 X 15--105 total reps;

Standing barbell curls extremely strict--elbows tucked into sides; bar close to body during the movement: 45 X 10; 55 X 10;
I must admit that I hate curls!!

Got out the Captain of Crush gripper # 1 and attempted closing it with my left hand but could only get it to within a half an inch, so did these partials for 8 reps. I had no problem getting 8 full rep closure with the same gripper with my right hand. My left hand is definitely weaker. {After finishing typing the last sentence, I just picked up my Captain of Crush Zephyer trainer gripper and managed to bang out 15 complete closures with my left hand. I'll just keep on focusing on my left hand.]

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Friday, August 15, 2014

Quick mostly band "get up and hit the bathroom" exercise routine. My routine did not go stucture wise from large musle group to smaller muscle group. Instead my routine focuse on my shoulder girdle. It went like this:

Klokvo press using a pair of mini's for resistence and a wooden broomstick for a barbell super setted with dumbell lateral raises
using my pair of 10 pound dummbells. After the fist superset, I upped the band resistance to a pair of monster-mini bands but
kept the dumbell weight the same as they are the only dumbells I have at home:

Klokov press with mini bands X 12; supersetted with Db lateral raises: 10 X 35;
Klokov press with monster mini bands X 12, 12 supersetted with dumbell lateral raises: 10 X 30, 30
on second set of Klokov press with monster-mini band, I did a 12 count isometric hold at lockout position;
Did a fourth set of dumbell lateral raises; 10 X 25; total dumbell lateral raise reps were 125;

Front delt raises with monster-mini band X 10;

Standing lat pulldown behind the neck with monster-mini band X 15;

Face pulls with mini band X 30;

Got out my Captain of Crush Zephyer trainer gripper and did 20 closures with my weak left hand.


MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Saturday, August 16, 2014

Another band-dumbell superset workout:

1. Standing barbell--wooden dowel + pair of light bands--OHP using elevator reps--start to half way up, back down to start position,
back up to 3/4 way up, back down to start; back up to lock out, back down to start position; that is one rep;
Light band elevator reps X 7, supersetted with dumbell lateral raises: 10 X 25;
2. Band front raises with monster-mini X12, supersetted with dumbell lateral raises: 10 X 20;
3. Snatch grip high pulls--broomstick barbell, pair of Elite Fitness mini deadlift bands X 12,
supersetted with dumbell lateral raises: 10 X 25;
4. Dumbell hammer curls: 10 X 15, supersetted with dumbell lateral raises: 10 X 30;

Those 4 supersets ended the superset portion of the workout. In addition I did:
Standing lat pull downs to the front using a mini band X15. normally, I do these pulling behind my neck. Doing them in
front gave a different feel.

Grabbed the Captain of Cruah Zephyer trainer gripper and did a fully closed isometric hold for 20 seconds--timed it with my
wrist watch.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Monday, August 18, 2014

Band, kettlebell and dumbell workout:

Band and kettlebell hip thruster--I named this a hip thruster because it was the first one to come to mind. Basically I hooked a bnad arround the handle of the kettlebell and stood on the other loop of the band with a shoulder width feet placement. I grabed the handle of the kettlebell and bent over in a sort of second pull position with the Kb/band combo positioned between my thighs at about 4 inches above my knee; then , keeping a hold on the kb handles, I went further into the second pull by popping my hips forward and bringing the kb/band combo up to the crotch area with my hip pop. My kb/band combo was an 18 pound Kb with an average band hook up: 18 X 10;

Band over head press with elevator reps + a 5 count iso metric hold on eack "stop" of the elevator--1/2 way. 3/4 way and lockout--using a wooden dowel "barbell" and a pair of light bands for resistence: [I really feel these when I use and isometric hold longer than a three-count at each "stop" of the elevator rep.] : X 4 reps;

Dumbell lateral raises: 10 X 40, 30, 30--100 total reps;

Dumbell front raises: 10 X 20, 20, 20--60 total reps;

Band front raises isometric hold with monster-mini band X 20 count hold;

Band lat pulldown behind neck with a 5 count isometric hold at end of each rep: X 10;

Band face pulls with mini band + isometric hold at end of last rep: X 20 + 15 count isometric hold;

Captain of Crush Zephyer trainer gripper full closes with left hand only X 17 closes.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
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Posts: 866

Tuesday, August 19, 2014

Kettlebell and dumbell workout:

Kettlebell alternating 1 arm upright row ladder--do 1 rep with right arm, immediately switch kettle bell to left hand do 1 rep; immediately switch to right arm, do 2 reps; immediately switch to left arm, do 2 reps, etc switching back and forth until I'm doing 5 reps with each arm; then reverse the process going down in reps--4, 3, 3, 1-- for each arm in the same switching manner until I end up doing 1 rep per arm. I end up doing 25 non-stop reps with the kettlebell per arm: 26 X 25;

Kettlebell standing OHP with pair of 26 pound kettle bells X 12, 12, 12;

Dumbell lateral raises: 10 X 40; 40; 40;

Captain of Crush Zephyer trainer gripper X 20 closes left weak hand only; then a 20 second isometric hold on the left hand with the gripper.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 866

Wednesday, August 20, 2014

Klokov press:

Warm ups: 75 X 5; 95 X 5; 110 X 5;

Work sets:85 percent 1 RM: 120 X 3, 3, 3, 3, 3; the work sets were rough so I did the following:

Klokov lockout sets in Hammer Smith machine from a couple of inches above my head to lockout; the weight is plates on the bar only:

KP lockouts: 50 X 8; 70 X 8; 100 X 8; 120 X 5, 5, 5, 5, 5;

Standing dumbell lateral raises: 12.5 X 25; 25 X 25; 17.5 X 22; 20 X 21; 22.5 X 18; 25 X 15;

Captain of Crush # 3 gripper partial isometric holds:
Left hand------3 count hold;
Right hand----5 count isometric hold;

MAG-10 pulse.

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