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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 902

Sunday, September 14, 2014

Band complex to get the cobwebs out of my head I dreamed up a short band complex and tested it this morning. In testing it, I only did 5 reps per exercise and used only a mini band. It was not enough to work up a sweat, but enought to test the idea. Even with that, I think it shows promise. It went like this:

Band deadlifts: step on band, squat down and grab an end of the band with each hand and slowly stand up and slowly squat back
down to the starting position X 5;

Band lat pulldowns: grab band about 8 inches from each end, extend arms straight overhead and pull down either in front of head
or behind the neck. Pull down band slow and slowly let the band pull your arms back up to the starting position and repeat. Did
this for 5 slow reps;

Put band behind back grab each end with arms out to side like in a finish position of a lateral raise except your palms are facing
forward; then, with arms locked out straight, pull concentrating on pecs and pull the arms together in front of body until the hands
touch each other; did this for 5 slow reps both positive and negative;

Step on band with feet in your normal overhead pressing position; grab the other end of the band with your normal overhead pressing
grip and press the band overhead in a slow cadence [wasn't paying much attention to the count but did focus on the negative
aspect of each rep; did this for 5 slow reps;

Face pulls: grabbed band about 8 inches from each end and did dlow rep face pulls, again, focusing on the negative portion
of each rep; did 5 reps in this manner.

1/2 MAG-10 pulse.

This, in my opinion, has promise, and becomes another tool in my workout tool kit. What I will do in the future is rotate from one exercise using a specific band, to the next exercise using a different band, etc. For example, I would use a light band on the deadlifts and either a mini or monster-mini on subsequent exersises.

This, plus using different rep/cadence schemes--forinstance with a band with more resistence one could easily use regular rep cadence. This adds a lot of flexibility and also could add a lot of confusion so my body wouldn't readily adapt to a constant routine--at least that is my thinking at present. [Who knows, as I delve into this more and more, I might come up with a different conclusion. Time will tell]

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germanicus
Level 5

Join date: Apr 2007
Posts: 902

Monday, September 14, 2014

Short band get up to go to the bathroom routine:

Front squat--step in one end of the band, place the other end of the band across my shoulders and squat: mini band X 15;

High pulls step in one end loop of band, gab other end and pull up
and apart at top of the pull; mini X 15;

Lateral row; step on mini band in middle, grab each end of the band by slipping hand through loops on end and grabbing the band with
each hand, step back with foot not on the band like in the split jerk position, and row away: mini X 15;

Standing OHP: stand on one end of band loop, grab other loop end with both hands and press overhead; light band X 15;

Standing band face pulls: mini X 15;

Band front raises: mini X 15.

MAG-10 pulse.

This is a bit of a full body band workout where I used normal rep cadence without focusing on the negative aspect of each rep. On the overhead press lift, i jumped to a band resistence that I hadn't tried before--the light instead of the monster-mini. The tension was a lot greater. Another thing I didn't do is use wooden dowels or broomsticks for barbells. For focusing on the lats, I tried the lat row exercise I described above. The only problem I had with it was my back foot, which wasn't holding the band down had a tendency to want to slip. I was lifing barefooted on a hardwood floor, so maybe that had something to do with it. The advantage of this position was I didn't have to bend my back forward like in a barbell row, so there was no problem with excessive back strain.

On most of the exercises, I could use the monster-mini band as resistence which I'll probably do the next time I do this routine, but this was the first time I tried this sequence.

I hope to hit the gym later this morning for a weight-centered workout but if things happen that I can't make the gym, this workout is a lot better than none.

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germanicus
Level 5

Join date: Apr 2007
Posts: 902

Monday, September 15, 2014

Second workout of the day:

Klokov press: 75 X 5; 85 X 5; 95 X 5; 105 X 5; 115 X 5--82 percent of my 1 RM; then:
Dropped 10 percent; 105 X 7--goofed up, supposed to do 6 reps;;
Dropped 10 percent: 95 X 8--goofed up only supposed to do 7 reps;
Dropped 10 percent: 85 X 10.
My messed up version of CT's double progression.

Seated lat pulldowns, palms facing face and using a close grip, focused on negatives--5 count negative
per rep: 100 X 11--5 count negative per rep; 105 X 8--5 count negative per rep;

Seated incline BP in Hammer machine: 50 X 6; negative rep cadence 5 count down;

Dumbell isometric holds:
15 at arms in the finish position: X 20 count isometric hold; short rest: arms in 45 degree position X 30 count hold;
20 at arms in the finish position: X 10 count hold; short rest: arms at 45 degree position X 20 count hold;

Captain of Crush gripper partial isometric holds:
Left hand-----5 count;
Right hand---6 count.
My left hand is a lot weaker than my right. Spraining the wrist doing heavy snatch grip high pulls has really effected my
gripping power in my left hand, which wasn't that much to start with.

MAG-10 pulse.
:

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germanicus
Level 5

Join date: Apr 2007
Posts: 902

Tuesday, September 16, 2014

Short band workout, normal rep cadence for all reps in all exercises:

Band high pulls with monster-mini band X 8;

Band bentover rows with monster-mini band X 8;

Band standing OHP with monster-mini band X 8;

Band shrugs with monster-mini band X 8;

Band front raises with moonster-mini band X 8;

Band face pulls with monster-mini band X 8.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 902

Tuesady, September 16, 2014

Second workout of day--an isometric hold workout using the same exercises as in the earlier band routine; sort of a wake up session if you please; it went like this:

Monster-mini band high pull hold at highest point of pull X 8 count isometric hold;
Monster-mini bent over lat row hold at high point of row pull X 8 count isometric hold;
Monster-mini standing overhead press hold at 3 inches below lockout X 8 count isometric hold;
Monster-mini band shrug hold at top of shrug X 8 count isometric hold;
Monster-mini front raise hold at top position X 8 count hold;
Monster-mini face pull hold X 8 count isometric hold

The hold count corresponded with the number of reps I did per exercise in my earlir quick workout. The rest between each exercise hold was between 15 and 30 seconds--a quick routine that will wake one up.

Eill have a MAG-10 pulse after posting this.

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