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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 958

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: 958

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: 958

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: 958

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: 958

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: 958

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: 958

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: 958

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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