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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 922

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: 922

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: 922

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: 922

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: 922

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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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Wednesday, September 17, 2014

Standing overhead barbell press--double progression:

Ramp 2 RM: 75 X 5; 95 X 5; 110 X 5; 125 X 3; 135 X 2; 140 X 2; 145 X 2 --day's 2 RM--85 percent of my 1 RM;
Dropped 20 percent: 130 X 3; dropped 10 percent: 120 X 4; dropped another 10 percent: 110 X 5; dropped 10 percent: 95 X 6
with a 5 count negative on each of the 6 reps;

High--70 degrees +--incline BP in Hammer Smith machine; weight is plates on bar only and rep cadence is 4 count positive, 5 count
negative:
50 X 6; 60 X 6; 70 X 5; 90 X4--changed the rep cadence on this set to 2 count positive, 5 count negative;

Dumbell lateral raises--regular cadence; 20 X 15; 22.5 X 12; 25 X 10; 27.5 X 10.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Thursday, September 18, 2014

Klokov press using CT's double progression for 2 RM daily max:

Ramp: 75 X 5; 95 X 5; 105 X 3; 115 X 2; 120 X 2; 125 X 2; 130 X 2--10 pounds less than my PR 1 RM;
Minus 10 percent; 115 X 3; minus 10 percent: 105 X 4; minus 10 percent: 95 X 5; minus 10 percent:
85 X 10 went past the 6 reps the progrssion called for and could have done more reps.

Seated 1 arm lateral rows in Hammer lat row machine; I held each rep in the contracted podition for a 3 count hold:
40 X 10; 50 X 10; 60 X 8;

Standing rope face pulls: 50 X 15; 60 X 15; 70 X 12; these felt great. Usually when I go above 60 pounds one of my calves start to cramp up--wierd, I know, but no sign of a cramp tonight. [And I use no body movement to bring the rope back, just move the arms pulling the rope handles out and into my forehead.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Friday, September 19, 2014

Short hit the bathroom workout:

Standing OHP/bands--pair of light bands, wooden dowel barbell; rep cadence: 2 positive count, 7 negative count X 8;

Bent over Kettlebell rows: 26 X 15, regular rep cadence ;

Band lateral raises/w Lifetime USA tubular band with handles X 12, regular rep cadence;

Band front raise: monster-mini X 12, regular rep cadence.

1/2 MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Friday, September 19, 2014

Second workout of the day in gym:

Standing barbell overhead press; ramp up to 85 percent of 1 RM, then do 10 sinlges with that weight:

75 X 5; 95 X 5; 115 X 3; 125 X 2; 135 X 1; 145 X 1 X 10;

Seated close grip lat puldowns, palms facing body: 120 X 12, 10;

Lifefitness lateral raise mahine; rep cadence emphasizing negative--10 count down per rep:
40 X 10--1-2 count positive, 10 count negative per rep X 10 reps + 10 count isometric hold after last rep.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Saturday, September 20, 2014

Quick band complex, regular rep cadence:

Front squat with monster-mini band X 12;
Bent over band rows with monster-mini band X 10;
Standing lateral raises with Lifetime USA tubular band with handles X 18;
Standing front raises with Lifetime USA tubular band with handles X 12;
Face pulls with mini band X 25.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

September 20, 2014

Second workout of the day--kettlebell and band short workout;

Alternate KB standing OHP--I press up with right hand KB, hold it at lockout, then press left hand KB up to lockout; while I hold the left
KB at lockout, I lower the right KB and press it back up to lockout, then lower the left KB and press it back up to lock, lowering
the right KB; I repeat this until I get my rep goal with each side KB: 26 X 10;

Bent over KB rows: 26 X 10;

1 arm KB lateral raises: 18 X 10 reps each arm;

Band exercises:

Standing upright row, emphasize the negative, wooden dowel barbell, pair of short deadlift light bands as resistence;
rep cadence: explosive pull up, 4 count negative down per rep X 10;

Standing overhead press, wooden dowel barbell, pair of light bands as resistence, emphasize the negative; rep
cadence: explosive press up, 5 count negative down per rep x 10;

Standing lateral raises with Lifetime USA tubular band with handles; emphasize the negative but only lower the hands down
to between 45 and 60 degress to keep the band tension on at all times X 10.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

September 21, 2014

Quick band wake-up complex: the rest while doing the complex was just long enough to get the band in position for the next exercise and after finishing the complex, I immediately started through it, and finished it, a second time. The rep cadence was a normal rep cadence with no emphasis on the negative aspect of the rep. The band used for all exercises was a mini band. It went like this:

Standing bnad high pull X 12, 12;
Bent over band row X 12, 12;
Standing band overhead press X 12, 12;
Standing band front raises X 12, 12;
Standing band face pulls X 12, 12.

MAG-10 pulse

This set of complexes certainly "woke me up" and I can see great possibilities , by running through the complex say four times without stopping, some cardio benefits as well even just using a mini band.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

September 21, 2014

Second workout of the day--another band circuit that I completed twice; rest was minimal--less than 15 seconds between exercises, just long enough to switch bands when necessary--and rep cadence was normal:

Band high pulls with monster-mini band X 12, 12;
Band standing lat pulldowns with mini band X 12, 12;
Band standing overhead press with Lifetime USA tubular band with handles X 12, 12;
Band lateral raises with same Lifetime USA tubular band with handles X 12, 12;
Band front raise with same Lifetime USA tubular band with handles X 12, 12;
Band face pulls with mini band X 12, 12.

MAG-10 pulse.

Upping the band resistence--the monster-mini and the tubular bands and adding another exercise [band lateral raises]--made these two circuits a bit more intense than the earlier circuits this morning.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Monday, September 22, 2014

Quick band, kettlebell, dumbell workout:

Standing OHP, dowel barbell, pair of light bands as resistence; one set done Dogg Crapp style:
OHP X 10, rep cadence; explosive positive count each rep, 5 count negative count each rep to momentarily failure;
12 deep breath rest, then: OHP X 6, same rep cadence as first set to momentarily failure;
12 deep breath rest, then: OHP X 4, same rep cadence as first & second sets to momentarily failure;

Bent over kettlebell rows, normal rep cadence: 26 X 10, 10, 10;

Dumbell lateral raises, kept constant tension by lowering Db's to a about 30 degree angle with leg:
Db constant tension lateral raise, 2 up 2 down rep cadence: 10 X 20, 20.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Tuesday, September 23, 2014

Standing barbell Klokov press:

Warm up sets; 75 X 5; 95 X 5; 105 X 5; 115 X 5;
Work sets 85 percent 1 RM: 120 X 3; 3; 3; 3;
Back off sets: drop 10 percnt and add a rep per set:
110 X 4;
100 X 5;
90 X 10; [added 4 extra reps]

Seated leg press; 110 X 15; 130 X 15; 150 X 15;

Standing barbell curl;: 45 X 25; these are tougher than it looks--goal is to get 100 reps without putting down the barbell. I got a long way to go.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Wednesday, September 24, 2014

Standing barbell overhead press; working sets 85 percent of 1 RM:

Warm ups/ramp: 75 X 5; 100 X 5; 115 X 5; 125 X 2; 135 X 2; 140 X 2;
Work sets: 145 X 2, 2, 2, 2, 2;
Drop sest:+ add a rep per set, on these I used weights that were a liitle higher than the true 10 percent drop:
Minus 10 percent: 130 X 3;
Minus 10 percent: 120 X 4;
Minus 10 percent: 110 X 5;
Minus 10 percent: 100 X 8;

Standing rope face pulls: 35 X 20; 50 X 20;

Bent over light band 1 arm lat rows X 8, 8, 8; felt these in my lower lats;

Dumbell lateral raise: 15 X 20;
Dumbell front raise: 12.5 X 20;

Captain of Crush # 3 partial isometric holds:
Left hand-----7 count;
Right hand---7 count;

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Thursday, September 25, 2014

Short band workout, regular rep cadence:

Bent over band rows: monster-mini X 10;
Standing band overhead press: monster-mini X 10;
Band front raises: mini X 10;
Face pulls: mini X 10.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Thursday, September 25, 2014

Second workout of the day--quick isometric wake up band workout:

Standing overhead isometric holds with wooden dowell barbell and a pair of average bands as resistence held at three positions:
1. 3 inches from lockout X 8 count isometric hold;
2. top of head X 8 count isometric hold;
3. chin level X 8 count isometric hold.

High pull hold to sternum with same dowel and a pair of light short deadlift bands as resistence X 10 count isometric hold;

Lateral raise hold at shoulder level with Lifetime USA tubular band X 10 count isometric hold;

Front raise hold at shoulder level with same Lifetime USA tubular band X 10 counnt isometric hold.

1/2 MAG-10 pulse.

The added resistence using the average bands made the three holds with them very tough and, thus, more effective in my opinion.. For sure, this short workout will certainly wake one up--it did me.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Friday, September 26, 2014

Very short "get up to take a piss" band workout complex:

Overhead press with LifetimeUSA tubular band with handles, rep cadence 2 count positive, 2 count negative X 12;
Lateral raises with same Lifetime USA tubular band X 10, regular rep cadence;
Lat pulldowns with monster-mini band X 12, regular rep cadence;
Front raises with monster-mini band X 10, regular rep cadence.

1/2 MAG-10 pulse.

For some reason the lateral rand front raises were a bit harder tonight than normal. Maybe my rest between exercises was too short--long enought to change bands or take a short couple of breathes.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

September 26, 2014

Second workoutof the day in gym:

Klokov press, work sets: 81 percent 1 RM:
Warm ups/ramp: 75 X 5; 95 X 5;
Work sets: 105 X 4, 4, 4, 4, 4;
Back off set: 90 X 10;

Seated lat pulldown , narrow plams facing face grip: 100 X 10; 110 X 10; 120 X 10;

Seated leg press: 110 X 15; 130 X 15; 150 X 17; 170 X 15;

Standing dumbell lateral raises: 17.5 X 10; 20 X 10; 22.5 X 10;

Standing rope face pulls: 60 X 20.

MAG-10 pulse.

Did this workout about 11 hours after the first one but just got to my computer to log it on.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Saturday, September 27, 2014

Middle of the night intense, short multi-rep isometric band workout. I would hold the isometric contraction for each exercise for a 10 count hold, rest for a 5 count rest period per rep then repeat the 10 count hold and the 5 count rest. I did this for 6 reps per exercise and used a mini band for all the exercises and holds:

Standing overhead band press holds X 6 holds & rest periods;
Standing front raise band holds X 6 holds & rest periods;
Standing chest presses band holds X 6 holds & rest periods. [On these I flipped the band behind my back with a hand on each loop of the band; pressed the band straight out to the front until my hands were 3 to 4 inches apart and held ech rep for the 10 count hold, etc.]

1/2 MAG-10 pulse.

This hold-rest scheme is a rep scheme one can use for a Tabata-type workout except, instead of doing a bunch of reps and 5 count rest periods per exercise for 6 to 8 circuits per exercise. I did isometric holds instead. I tinkered with this basic concept with a strength instead of cardio goal in mind.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Sunday, September 28, 2014

Short band "pump" workout. The "pump" comes as a result of only a five count/second rest between sets:

Standing overhead press; wooden dowell barbell; pair of monster-mini bands as resistence X 10, 10, 10;

Standing front raises with mini band X 10, 10, 10;

Standing band face pulls with mini band X 10, 10 10;

1/2 MAG-10 pulse.

Challenging and intense short workout and I can still feel it as I type this several minutes after finishing.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Monday, September 29, 2014

Short band workout as I had woken up to go to the bathroom. On my main focused exercise--standing overhead press--my rep cadence was; explosive positive and 5 count negative cadence per rep:

OHP; wooden dowel for barbell; pair of light bands as resistence X 10--explosive positive, 5 count negative count per rep;

Band high pull with monster-mini band regular rep cadence X 10;

Band lat pull down to front with monster-mini band regular rep cadence X 10;

Band front raises with monster-mini band regular rep cadence X 10.

1/2 MAG-10 pulse.

On the band OHP, my 10th rep was a couple before failure. The last two reps were not easy and a slower negative rep cadence--say 8 to 10 count--would have induced failure a bit before reaching 10 reps. [Will probably try a longer negative rep cadence the next time I do OHP's with light bands. But for now, this short workout induced a pretty good pump.} Intensity is the key.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Monday, September 29, 2014

Second workout of the day; pre-breakfast kettlebell workout;

Globlet squat: 18 X 15;

1 arm Kb lateral raise: 18 X 10 each arm;

Kb lateral raise, swing the bells to front raise position in center of body--arms straight and parallel to floor, swing them back
to finish lateral raise position--arms parallel to floor, lower bells to side; this process constitutes 1 rep: 10 X 10.

MAG-10 pulse;

Prtein shake as breakfast.

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germanicus
Level 5

Join date: Apr 2007
Posts: 922

Tuesday, September 30, 2014

Full body band workout, regular rep cadence:

Overhead squat with mini band X 10, 10, 10;

Lat pulldown behind the neck with monster-mini band X 10, 10, 10;

Lateral raises with Lifetime USA tubular band with handles X 10, 10, 10;

Standing chest press [BP type] with a hand in each loop end, flip band behind on back and press forward with
monster-mini band X 10, 10, 10;

Standing band high pulls with monster-mini band X 10, 10, 10;

Standing band front raises with monster-mini band X 10, 10, 10;

Standing band face pulls with mini band X 10, 10, 10.

MAG-10 pulse.

I did this longer than normal band workout in regular style. The rep cadence was normal and I didn't do a circuit workout. I did one exercise for 3 sets of 10 reps, then moved onto another exercise for the same 3 sets of ten reps until I finished the workout. On the exercises except the one using the tubular band with handles and the high pulls and front raises, I grip the band with a shoulder width grip which results in 7 to 10 inches of the band hanging loosely from each hand. On the front raises and high pulls the hands start at shoulder with apart on the loop of the band held in my hand and at the top of each exercise I pull the bands 2 to 4 inches apart setting the hand finishing position outside my shoulders, [I am standing on the other loop of the band with feet shoulder width apart.] In a future band workout I may try this same routine in a circuit fashion. That would up the intensity a bit.

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