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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Monday, February 23, 2015

Gym workout; focused exercise was Klokov press:

Klokov press:
75 X 5, rep cadence 1 count positive, 2 count iso-hold at lockout, 4 count negative, 2 count iso-hold at start per rep;
95 X 5; rep cadence: 1 count positive, 2 count iso-hold at lockout, 5 count negative, 2 count iso-hold at start per rep;
105 X 5, rep cadence: 1 count positive, 2 count iso-hold at lockout, 4 count negative, 2 count iso-hold at start per rep;
115 X 4, rep cadence: 1 count positive, 2 count iso-hold at lockout, 5 count negative, 2 count iso-hold at start per rep;
125 X 5; rep cadence: pure negative assistance of 5 count negative per rep.

Hammer machine iso-lateral pulldowns:
65 X 8; rep cadence 1 count positiive, 2 count iso-hold at bottom, 8 count negative, 2 count iso-hold at start per rep;
75 X 5; rep cadence; same as for prior set;

Hammer machine incline BP;
40 X 8; 1 count positive, 2 count iso-hold at lockout, 8 count negative, 2 count iso-hold at start per rep;

Leg extenions: 100 X 8; 1 count positive, 2 count iso-hold at top, 8 count negative, 2 count iso-hold at start per rep;

Leg curl: 70 X 8; 1 count positive, 2 count iso hold at contrated position, 8 count negative, 2 count iso-holg at start
per rep;

Hammer machine lateral delt raises ;
125 X 3; rep cadence; 1 count positive, 2 count iso-hold at top, 8 count negative, 2 count iso-hold at start per rep;
145 X 6; regular rep count

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Tuesday, February 24, 2015

Quick get up to go to the bathroom all band workout; various rep cadence as indicated:

Standing overhead press with Lifetime USA tubular band with handles--2 bands; rep cadence; 1 count positive, 2 count iso-hold
at loctout, 8 count negative, 2 count iso-hold at start, per rep X 12;

Band front raises with mini band, with a 1 count hold at top X 20;

Band face pulls with mini band, regular rep count X 30;

Band lateral raises with Lifetime USA tubular band with handles--one band, regular rep count per rep X 20

1/2 MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Wednesday, February 25, 2015

Gym workout; focused lift was partial standing overhead press in Hammer Smith machine; set pins at eye level. Since I plan to do negatives tomorrow, I did a normal rep cadence; weight is plates on bar only:

Partial OHP: 60 X 5, 80 X 5, 90 X 5, 100 X 5, 110 X 4, 120 X 2, 2, 2; backoff set: 90 X 8;

Dumbell rear delt raises on incline bench: 12.5 X 12, 15 X 12, 17.5 X 12, 20 X 12, 22.5 X 12;

Standing rope face pulls: 65 X 15.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Thursday, February 26, 2015

Gym workout; focused lift was Klokov press negatives in the Hammer Smith machine; weight is plates on bar only; after Klokov press negatives only, I experimented with my rep cadence by doing the iso-hold in the contracted position and then doing the negative with the same time under tension count as the iso-hold in the contracted position; it went like this:

Klokov press negatives; 70 X 5, 10 count negativ per rep; 120 X 3, 10 count negative per rep; 150 X 3, 8 count negative per rep;
210 X 2, 5 count negative per rep;

Hammer iso-lateral pull dons: 70 X 3, 1 count positve, 10 count iso-hold, 10 count negative, 2 count iso-hold per rep;
80 X 3, 1 count positive, 10 count iso-hold, 10 count negative, 2 count iso-hold per rep;

Hammer lateral delt raise machine: 110 X 3, 1 count positive, 10 count iso-hold at top, 10 count negative, 2 count
iso-hold at start per rep;

Seated rope face pull in seated cable row machine: normal rep cadence: 55 X 20.

MAG-10 pulse

Over time I notice my time under tension with a good weight is between 60-to 70 counts before fom starts going south. Since I'm not trying to go to failure, I normally stop the exercise to keep doing it in good form. That is why my reps might seem low on these exercises.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Friday, February 27, 2015

Quick mid-night had to get up trip to bathroom all band workout:

Standing overhead press with tubular bands--2--with handles X 8 an 8 count isometric hold at lockout;

Curls with same tubular band setup X 8 8 count isometric hold;

Lateral raise with tubular band-1-with handles X 8 = 8 count isometric hold at top;

Band face pulls with mini band x 20 20 count isometric hold.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Saturday, February 28, 2015

Quick get up to go to the bathroom band workout, various rep cadences:

Standing OHP, wooden dowell barbell, pair of light bands as resistence X 8, rep cadence: 1 positive, 2 iso-hold at
lockout, 5 count negative, 2 count iso-hold at start per rep;

Standing lat pull down to front with monster mini band, 1 count positive, 2 count iso-hold at extension, 3 count
negative, 2 count iso-hold at start per rep cadence X 8;

Standing band face pulls with mini band, regular rep cadence per rep X 30;

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Saturday, February 28, 2015

Second workout of the day; gym workout; various rep cadednce as noted:

Standing barbell overhead press; 75 X 5, 1 count positive, 2 count iso-hold at lockout, 5 count negative,
2 count iso-hold at start per rep; 95 X 3, same rep cadence as with 75 per rep; 110 X 3, same rep cadence
as with 95 per rep; 120 X 3, same rep cadence as with 110 per rep;

Seated lat pull down to front; normal rep cadence; 140 X 12;

Dumbell circuit; lateral raise folowed by pulling weight into front for finish position of front raise without the raise, row
dumbells back ito chest then push them back --both motions the dumbells ar held parallel to the floor, then
sweep the dumbells out to the side in the finish position of the lateral raise, then lower them to start position; this
counts as 1 rep using normal rep cadence: 10 X 8; 12.5 X 6, 15 X 5, 17.5 x 3, 3, 3, 3, 3;

Standing rope face pulls: 60 X 25.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Sunday, March 1, 2015

Quick semi-full body workout in gm--no arm work; regular normal rep cadence with moderate weights on mostly Lifefitness machines;

Leg extensions: 100 X 15;

Leg curls: 85 X 15;

Seated horizontal rows, on Lifetime[Hammer] machine: 100 X 15;

Seated lat pull downs Lifetime [Hammer] pull down machine: 100 X 15;

Seated Lifetime [Hammer] chest pess: 100 X 15;

Seated Lifetime [Hammer] shoulder press--neutral grip: 50 X 15;

Seated rope face pulls using a seated row machine: 55 X 15;

Dumbell rear delt raises on an incline bench--about 45 degrees; 12.5 X 15, 15 X 15, 17.5 x 15.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Monday, March 2, 2015

Quick all band workout ay home--ice storm renders traveling to gym too dicey.Regular rep cadence for all exercises:

Klokov press: broomstick for barbell with pair of monster-mini's for resistence X 12;

Lat pull down with monster-mini band X 12;

Standing chest press with light band as resistence X 12;

Band high pull with light band as resistence X 12;

Standing OHP with Lifetime USA tubular band----with handles X 12;

Lateral raise with tubular band--1 band--with handles X 12;

Front raises with mini band X 12;

Standing face pulls with mini band X 30.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Tuesday, March 3, 2015

Gym workout featured lifts were snatch grip high pulls and Klokov press.; rep cadence was normal:

SGHP: 95 X 3, 115 X 3, 135 X 3, 155 x 3, 165 X 3;

Klokov press: 75 X 5, 95 X 5, 105 X 5, 115 X 5, 120 X 5, 125 X 5, back off set: 100 X 15;

Hammer lateral delt riaes: 110 X 8, 125 X 8, 140 X 8;

Hammer rear delt raises: 90 X 8, 100 X 8, 120 X 5, 5.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1121

Tuesday, March 3, 2015

Second workout of day; quick pre-bed time band workout; regular rep cadence:

Lifetime USA tubular band with handles--2 bands--OHP X 8 8 count isometric hold on last rep;

One arm lateral raise with mini band;
Right arm X 8 8 count isometric hold after last rep;
Left arm X 8 8 count isometric hold after last rep;

Front raise with mini band X 8 isometric hold after last mrep;

Face pulls with mini band X 15 15 count isometric hold after last rep.

3/4 MAG-10 pulse.

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