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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 1035

Thursday, December 18, 2014

Gym workout--mix of regular rep cadence exercises and negative assisted exercises:

Klokov press in Hammer Smith machine, weight is plates on bar only:
100 X 7, rep cadence 1 count positive, 8 count negative per rep; 100 X 5, same rep cadence as prior set;

Hammer machine seated iso-lateral lat pulldowns: rep cadence 2 count positive, 6 count negative per rep: 70 X 8;

Incline BP in Hammer Smith machine, regular rep cadence; weight is plates on bar only:
50 X 10, 70 X 10, 90 X 5, 100 X 5, 110 X 3, 3, 3, 3, 3;

Seated Hammer lateral delt raise machine, rep cadence 2 count positve, 6 count negative per rep: 110 X 6;

Strict standing barbell curl: 45 X 20;

Standing rope face pulls: 65 X 20;

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1035

Friday, December 19, 2014

Gym workout featured standing barbell overhead press, regular rep cadence. The presses were tough and perhaps I wasn't fully recovered from yesterday's workout:

OHP: 75 X 5. 95 X 5, 105 X 5, 115 X 3, 125 X 2, 135 X 2 [these were rough, so I dropped to 80 percent of this}:
115 X 5, 5, 5,;

Klokov press @ 70 percent for reps: 70 X 20;

Light snatch grip high pulls in Hammer Smith machine--It was next to the dumbell racks where I was going to finish off
with a pump tri-set for shoulders; weight on bar is plates only: 50 X 8, 8, 8;

Dumbell tri-sets for shouder finisher: Seated lateral raises, seated front raises, seated overhead press with the
same dumbell and no rest between exercises:
12.5 X 10 for each exercise in the tri-set;
15 X 8 for each exercise in the tri-set.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1035

Friday, December 19, 2014

Second workout of the day--light pump, main effort was supersetting Klokov press with regular OHP using 50 percent of 1 RM for weight. the rest on the supersets was just long enough to change the weight. started with the Klokov then did the straight OHP: On the non-supersetted exercises, I used 50 percent of my recent working weight for the exercise:

Klokov press: 70 X 8, 8, 8, 8, 8, 8;
OHP: 80 X 8, 8, 8, 8, 8, 8;

Seated Hammer machine bench press, 20 seconds rest between sets: 40 X 8, 8, 8, 8, 8, 8;

Seated Hammer lateral delt raises--15 seconds rest between sets: 55 X 8, 8, 8, 8, 8, 8;

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1035

Saturday, December 20, 2014

Short, light, but intense, band workout. I used lighter bands in this short workout but focused on smooth slow reps to take any momentum out of the equations. My rep cadence varied from 2 count positive, 3 count negative to 2 count positive, 2 count negative. It was a short workout but I did higher than normal reps:

Standing barbell--wooden dowel--overhead press with pair of monster mini bands,
rep cadence was 2 counts positive, 3 counts negative per rep X 15;

High pulls with light band, rep cadence 2 count positive, 2 count negative per rep X 15;

Front raise + slight band pull apart at top of raise--felt the partial pulls in my rear delts, terres minor, etc.,
with a mnin band, rep cadence 2 count positive, 1 count pull apart and 2 count negative per rep X 15.

1/2 MAG-10 pulse.

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