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germanicus
Level 100

Join date: Apr 2007
Posts: 1089

Thursday, Januay 29, 2015

Gym workout focused exercise was Klokov press negatives in Hammer Smith machine, weight is plates on bar only:

Klokov press negatives:
120 X 3, 7 count negative per rep; 130 X 2, 7 count negative per rep; 150 X 3, 7 count negative per rep;
160 X 3, 7 count negative per rep; 170 X 2, 7 count negative per rep. [two weeks ago this weight got me 1 rep, with nowhere
near a 7 count negative];

Seated Hammer machine horizontal row: 65 X 10, 70 X 10;

Light band 3/4 bent over row X 10;

Standing rope face pulls 75 X 12;

MAG-10 pulse.

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germanicus
Level 100

Join date: Apr 2007
Posts: 1089

Friday, January 30, 2015

Quick all band workout as I had to get up and go to the bathroom; used a normal rep cadence and little rest between exercises:

Clean grip high pulls with average band X 8;
Standing chest press with average band X 8;
Standing overhead press with Lifetime USA bands [2] with handles X 8;
Standing band lateral raises with same Lifetime uSA band with handles but only 1 band X 8;
Standing band front raises with same band set up as lateral raises X 8;
Standing band curls with Lifetime USA bands [2] with handles X 8;
Face pulls with mini band X 25.

1/2 MAG-10 pulse

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germanicus
Level 100

Join date: Apr 2007
Posts: 1089

Friday, January 30, 2015

Second workout of the day; a quick band wake-up routine consisting of four exercises done as two super-sets; rep
cadence is normal:

Lateral raises with Lifetime USA tubular band-one band-with handles X 8, 8
super setted with:
Face pulls with mini band X 16, 16;

Standing band OHP with Same Lifetime USA tubular band with handles but with 2 bands X 8, 8;
super setted with
Standing band curls with same band set up as OHP X 8, 8.

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germanicus
Level 100

Join date: Apr 2007
Posts: 1089

Saturday, January 31, 2015

Short intense band workout:

Standing OHP, wooden dowel barbell, pair light bands as resistance, rep cadence explosive positive per rep,
5 count negative per rep X 12;

Band lat pull down with monster-mini band; rep cadence normal X 10;

Lateral raises with Lifetime USA tubular band--1 band--with handles, rep cadence 2 count positive,
3 count negative per rep X 12;

Face pulls with mini band; rep cadence 2 count positive, 2 count isometric hold,
2 count negative per rep X 12.

1/2 MAG-10 pulse.

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germanicus
Level 100

Join date: Apr 2007
Posts: 1089

Saturday, January 31, 2015

Second workout of the day.

Quick band workout of three exercises. the rep cadence on the first two are super slow--10 count positive, 10 count negative per rep. The third exercise was using a normal rep cadence. I didn't go to failure on any of the three. My goal on the super slow sets were to get 60 counts total of time under tension for the super slow sets. I used the Lifeline USa tubular band with handles set up for all three exercises:

Standing overhead press; tubular band set up with 2 bands; 10 count positive, 10 count negative per rep X 3 total reps;

Bent over rear delt raises [crossed the handles] using 1 band; 10 count positive, 10 count negative per rep X 3 total reps;

Standing band curls; tubular band set up with2 bands X 10.

Although the rep totals were small, I got a good pump by virtue of the total time under tension.

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