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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 965

Monday, October 19, 2014

Short intense band workout:

Standing overhead barbell--wooden dowel--press, pair of light bands resistence and rep cadence of 3 counts positive,
6 count negative per rep X 9;

Lifetime USA tubular band with handles lateral raises: rep cadence: 3 count positive, 3 count negative per rep X 9;

Lat pull downs to front, mini band: rep cadence 3 count positive, 5 count negative per rep X 10;

Curl and press: rep cadence 3 count positive, 3 count negative per rep X 8--stopped at 8 as weight was too light.

Too tired to make a batch of MAG-10, so I had a protein shake made with half and half instead.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Monday, October 20, 2014

Workout at gym; Klokov press; ramp up to day's 2 RM, then drop 70 percent of it and do a set of negative accentuated reps to momentarily muscular failure:

Klokov press Ramp: 75 X 5; 95 X 2; 105 X 2; 110 X 2; 115 X 2; 120 X 2; 125 X 2; 130 X 2--day's 2 RM [10 pounds less than mi PR];
Negative accentuated set with 70 persnt, rep cadence: 2 count positive, 4 count negative per rep: 90 X 5.

Seated Hammer isolateral pull downs, negative assisted: rep cadence; 2 count positive per rep, 5 count negative per rep: 50 X 15;

Thib's curl and press: 30 X 8.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Monday, October 20, 2014

Second workout of the day--a full body outdoor in a loclal park band workout; all reps were regular cadence:

Sissy squats with pair of mini bands X 20;

1 arm lat pull with light band X 12 with each arm;

Chest press with pair of monster-mini bands X 10, press with one foot forward in jerk manner, switch feet forward after 10 reps
for each foot forward;

Lean forward and do an incline OHP, press with one foot forward in jerk position, switch feet after 10 reps; resistence
a pair of min bands X 10 reps for each foot forward;

Chest fly's with pair of mini bands, do flys with one foot forward in jerk position, swithch feet after ten reps X 10;for each
foot forward;

Tricep press with mini band X 20;

Curls with pair of mini bands X 20;

Face pulls with mini band X 25.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Tuesday, October 21, 2014

Short start the day off right with a short quick band isometric workout using the Lifettime USA tubular band with handles:

Standing overhead press holds:
4 inches from lockout X 10 count isometric hold;
Top of head X 10 count isometric hold;
Nose level X 10 count isometric hold;
Laterals raise isometric hold X 10 count;
Front raise isometric hold X 10 count.

Ready to start the day!!

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Wednesday, October 22, 2014

Workout in the gym;

Standing overhead barbell press, ramp up to day's 2 RM:
95 X 5, 115 X 3, 125 X 2, 135 X 2, 140 X 2, 145 X 2;

Clean grip high pulls from the hang, ramp up to day's 3 RM:
135 X 3, 155 X 3, 185 X 3, 200 X 3;

Dumbell lateral raises--accessary lift: 17.5 X 12, 20 X 12;

Standing rope face pulls--accessary lift: 50 X 15.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Thursday, October 23, 2014

Main effort at the gym was a negative only Klokov press in Hammer Smith machine. I set the stop at the base of my neck, this would be where each negative rep would end. I took the positive aspect of each rep out by dipping my legs into about a half squat position and just stood up with my arms lockout in the overhead position ready to start each negative rep. Another added benefit was I got a bit of leg workout at the same time--a partial overhead squat, you might say; the weight used is plates weight on the bar only:
Klokov negative set, negative count per rep is 8: 80 X 9--to momentary muscle failure;

The rest of the workout ended up being all bands;

1 arm row with light band hooked to bar used in negative set X 10, 10, 10, for each arm, regular rep tempo;

Raised bar in Smith machine to where my hands were at shoulder heighth in each end of a looped over bar
light band; then I did a simulated dip movement; X 8,8, 8, 8, 8;. regular rep cadence;

Did a set of external rotation exercise with a mini band X 10;

Face pulls with mini band X 25;

MAG-10 pulse

I'm glad I could use the Smith machine in the manner I described as it enables me to do a negative workout without getting other gym members, who I don't know, to lift the weight up for me. My simulated dip exercise didn't impress me, so I probably won't do it again. All in all, it was a decent workout and in the future I can add weight to the negatives.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Thursday, October 23, 2014

Second workout of the day--a short whet my appetite band workout before going out for a small dinner:

Standing overhead press using Lifetime USA tubular band, rep cadence 2 count positive, 2 count negative X 15;

Lateral raises with same Lifetime USA tubular band, normal rep cadence X 15;

Band front raises with mini band, normal rep cadence X 15.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Friday, October 24, 2014

Quick back workout before going back to bed:

Kettlebell bent over rows: pair 26 pound Kb's X 10;

Band lat pulldowns behind the neck; monster-mini band X 10;

Band bent over rows; monster-mini band X 10;

Band upright row; monster-mini band X 10.

1/4 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Friday, October 24, 2014

Second workout of the day--negative accentuated reps plus regular reps:

Standing overhead press in Hammer Smith machine; weight is plates on bar only and the rep cadence is
2 count positive, 8 count negative per rep: 90 X 5 to momentary failure;

Seated chest press in Hammer isolateral chest press machine; rep cadence is 2 count positve, 6 count
negative per rep: 50 X 8 to monentary failure;

Curl and press [palms facing body om the press], regular rep cadence: 25 X 12;

Back off set to finish workout: Klokov press: regular rep cadence; 85 X 10.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Satyrday, October 25, 2014

Quick band pull complex; regular rep cadence. rest just long enough to rearrange or get a different band for the next exercise; my goal was not high resistence to failure, but to get a decent pump:

Band seated lat row: monster-mini band X 10, 10;
Band high pull with monster-mini band X 10, 10;
Lateral riaes with Lifetime USA tubular band with handles X 10, 10;
Bnad front raises with mini band X 10, 10;
Band face pulls with mini band X 10, 10.

Did one run through the complex, rested just long enough to sip some MAG-10, then did the circuit again; then more MAG-10.

1/2 MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Sunday, October 26, 2014

Short pre-bed Arthur Jones Nauilus-style band workout for shoulders. The exercises are carried to momentary musscular failure and rest between exercises is only long enough to get band and/or in position for the next exercise:

Standing barbell overhead press, wooden dowel barbel, pair of light bands resistence; rep cadence is 2 count positive,
8 count negative per rep X 10; drop this arrangement and go to:
Standing lateral raises, Lifetime USA tubular band with handles; rep cadence is 2 count positive,
8 count negative per rep X 8;--go immediately to:
Standing front raises with Lifetime USA band with handles; rep cadence is: 2 count positive ,
8 count negative per rep X 4;
Face pulls with mini band: rep cadence is 2 count positive , 8 count negative per rep X 3;

MAG-10 pulse.

By the time I got to the face pulls my shoulder girdle was fried and my reps were sloppy, so I stopped after 3 reps.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Monday, October 27, 2014

Band test workout:

I read that The Center for Exercise Science at the University of Florida conducted a study in which only 2 reps per exercise were performed. They were conducted, howeer, at a very slow rep cadence: for the first rep of the set, a 20 count positve , a 20 count isometric hold in the contrcated position, and a 20 count negative. The second rep which followed with no rest, the cadence was: a 10 count positive, 10 count isometric hold in the contracted position, and a 10 count negative. Those 2 reps would have a time under tension of 90 counts. I decided to try this:
Standing barbell overhead press, wooden dowel barbell, pair of monster-mini bands as resistence:
Rep # 1: 20 count positive, 20 count isometric hold 3 inches from lockout, 20 count negative;
Rep # 2: 10 count positive, 10 count isometric hold 3 inches from lockout, 10 count negative.
During the second rep, the body started shaking during the isometric hold and got worse and it really took a lot of effort to control
the negative for the full 10 count, but I managed.

Talk abount an intense very brief workout!! I'm going to have a MAG-10 pulse or a protein shake and hit the rack!

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Monday, October 27, 2014

Second workout:

I went to the gym and thought I'd do a complete body workout using the 2 rep set protocal from the University of Florida with the same rep cadence that I used on the earlier workout: 1st rep: 20 count positive, 20 count isometric hold, and 20 count negative; 2nd rep: 10 count positve, 10 count isometric hold, 10 count negative. It went like this:

Cybex seated leg press: 100 X 20 count positive, 20 count isometric hold, 20 count negative for first rep;
100 X 10 count positive,10 count isometric hold, 10 count negative for 2nd rep
Seated lat pull down: 50 X 20 count positive, 20 count isometric hold, 20 count negative for first rep.
50 X 10 count positive, 10 count isometric hold, 10 count negative for 2nd rep;
Hammer chest press: 30 X 20 count positive, 20 count isometric hold, 20 count negative for first rep;
30 X 10 count positive, 10 count isometric hold, 10 count negative for 2nd rep;
Cybex Smith high incline BP: 35 X 20 count positive, 20 count isometric hold, 20 count negative for first rep;
35 X 10 count positive, 10 count isometric hold, 10 count negative for 2nd rep;
Klokov press Hammer Smith machine: 35 X 20 count positive, 20 count isometric, 20 count negative for first rep;
35 X 10 count positive, 10 count isometric hold, 10 count negative for 2nd rep;
Seated lateral raise in Cybex shoulder machine: 30 X 20 count positive, 20 count isometric hold, 20 count negative for firts rep;
30 X 10 count positive, 10 count isometric hold, 10 count negative for 2nd rep.

MAG-10 pulse + high protein shake just before logging this.

Some of the weights I used were too light but one has to start some where and now I know which exercises to jump up the weight next time--leg press and lat pull downs for example. But even with the light weights I felt it in the muscles I was targeting. Arthur Jone was on to something.

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Wednesday, October 29, 2014

Standing barbell overhead press, rep cadence 2 positive, 2 negative count per rep--a little slower than normal:
95 X 5; 115 X 3; 125 X 2; 135 X 2; 140 X 2; tried 145 but it wouldn't go, I'm probably not fully recovered from my long
count Monday workout, because I got 145 for 2 last week;
Hammer isol-lateral seated pull downs: 40 X 12, 50 X 12, 60 X 10; 2 positive, 2 negative count per rep;
Hammer iso-incline BP: 40 X 12, 45 X 12, 50 X 10; regular rep cadence
Cybex leg extention wit constant tension on muscles: 70 X 17; 2 positvr, 2-3 negative count per rep
Hammer side delt machine: 40 X 12, 50 X 12, 65 X 10; regular rep count;

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 965

Thursday, October 30, 2014

Short, full body workout; main exercise was doing the Klokov press with negative reps only to momentary muscular failure. This was done in a Hammer Smith machine. I eliminated the positive rep by dipping my body into a partial squat position and lifting the weight up with my legs instead of a press with my amrs [one could do the same in a power rack but my gym doesn't have such a critter, so I improvised with a Smith machine.]:

Klokov press negative reps only, rep cadence 8 count negative per rep: 80 X 10;
Light band 1 arm rows, same rep number for each arm, normal rep cadednce X 10, 10, 10;
Leg extension keeping tension on quads throught rep range, 2 count positive, 2 count negative per rep: 80 X 18;
Chest press Cybex chest machine: 55 X 12, 70 X 12, 75 X 12;
Dumbell lateral raise keep constant tension on delts and regular rep cadence: 20 X 15;
Standing rope face pulls: 60 X 15.

MAG-10 pulse., pluse prtotein shake after I finish typing this.

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