## Isolation Exercises

**Moderator:** Dux

### Re: Isolation Exercises

05/06 gbc week 1 day 2

1. Yoga

2. kB warm up

3. Gbc

A1 reverse lunge 28kg x 3 x 15/15

A2 ring chins bw x 10,9,8

B1 ring dips bw x 3 x 10

B2 sandbag shouldering x 3 x 10

C1 bw rows 3 x 10

C2 sandbag bearhug squats x 3 x 12

D1 ring push ups 3 x 12

D2 kickstand deadlift 28kg x 3 x 10/10

E oacpp 28kg x 10 singles

Hard on the heart and lungs!

1. Yoga

2. kB warm up

3. Gbc

A1 reverse lunge 28kg x 3 x 15/15

A2 ring chins bw x 10,9,8

B1 ring dips bw x 3 x 10

B2 sandbag shouldering x 3 x 10

C1 bw rows 3 x 10

C2 sandbag bearhug squats x 3 x 12

D1 ring push ups 3 x 12

D2 kickstand deadlift 28kg x 3 x 10/10

E oacpp 28kg x 10 singles

Hard on the heart and lungs!

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

06/06

1. Conditioning:

4 x 4 min rounds of speed rope

3 x 4 min rounds of shadow boxing

Push ups and squats done during rest period

2. Yoga

1. Conditioning:

4 x 4 min rounds of speed rope

3 x 4 min rounds of shadow boxing

Push ups and squats done during rest period

2. Yoga

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

08/06

1. Yoga

2. Gbc week 2 day 1

A1 split squat 28kg x 3 x 15/15

A2 chin up x 10,10,9

B1 dips 10kg vest x 12,11,11

B2 sumo deadlift on bricks - 40kg x 3 x 15

C1 kB row 28kg x 12.10,10

C2 goblet squat (4 sec negative) 28kg x 15,14,12

D1 weighted push up on bars 10kg vest x 12,10,10

D2 kB swing - 32kg x 3 x 15

E farmers walks - 3 sets

1. Yoga

2. Gbc week 2 day 1

A1 split squat 28kg x 3 x 15/15

A2 chin up x 10,10,9

B1 dips 10kg vest x 12,11,11

B2 sumo deadlift on bricks - 40kg x 3 x 15

C1 kB row 28kg x 12.10,10

C2 goblet squat (4 sec negative) 28kg x 15,14,12

D1 weighted push up on bars 10kg vest x 12,10,10

D2 kB swing - 32kg x 3 x 15

E farmers walks - 3 sets

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

09/06

1. Yoga

2. 30 mins jump rope

10/06 gbc week 2 day 2

1. Yoga

2. McGill warm up

3. Gbc

A1 reverse lunge 32kg x 3 x 15/15

A2 ring chins x 10,10,9

B1 sandbag shouldering - heavy bag x 10,10,9

B2 ring dips x 10,10,8

C1 bearhug squat - heavy bag + 10kg x 12,12,10

C2 Feet elevated ring rows x 10,10,8

D1 kickstand deadlift 28kg x 12,11,10

D2 ring push ups 3 x 12

E oacpp 28kg x 12 quick singles

This was hard on the system

1. Yoga

2. 30 mins jump rope

10/06 gbc week 2 day 2

1. Yoga

2. McGill warm up

3. Gbc

A1 reverse lunge 32kg x 3 x 15/15

A2 ring chins x 10,10,9

B1 sandbag shouldering - heavy bag x 10,10,9

B2 ring dips x 10,10,8

C1 bearhug squat - heavy bag + 10kg x 12,12,10

C2 Feet elevated ring rows x 10,10,8

D1 kickstand deadlift 28kg x 12,11,10

D2 ring push ups 3 x 12

E oacpp 28kg x 12 quick singles

This was hard on the system

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

11/06

1. Yoga

2. Jump rope 25 mins

3. Gtg band stuff when i walk past the stairs

1. Yoga

2. Jump rope 25 mins

3. Gtg band stuff when i walk past the stairs

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

12/06

1. Yoga

2. Gbc week 2 day 3

A1 split squat 32kg x 3 x 12/12

A2 chins bw & 10kg vest x 10,8,6. Then removed vest and did reps to make up to 10 each time

B1 dips vest and purple band x 10,8,6 same deal as above

B2 sumo deadlift off bricks 44kg x 15/15/12

C1 kB row 32kg x 3 x 10

C2 goblet squat (slow) 32kg x 3 x 12

D1 weighted push up - 10kg & purple band x 3 x 10

D2 kB swing - 32kg x 3 x 16

E carries medley

1. Yoga

2. Gbc week 2 day 3

A1 split squat 32kg x 3 x 12/12

A2 chins bw & 10kg vest x 10,8,6. Then removed vest and did reps to make up to 10 each time

B1 dips vest and purple band x 10,8,6 same deal as above

B2 sumo deadlift off bricks 44kg x 15/15/12

C1 kB row 32kg x 3 x 10

C2 goblet squat (slow) 32kg x 3 x 12

D1 weighted push up - 10kg & purple band x 3 x 10

D2 kB swing - 32kg x 3 x 16

E carries medley

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

13/06

1. Yoga

2. Jump rope for 10 mins

3. Hill sprints - 3 long, 3 medium, 3 short

4. Stretch

1. Yoga

2. Jump rope for 10 mins

3. Hill sprints - 3 long, 3 medium, 3 short

4. Stretch

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

Won’t input everything I’ve been doing but I’ll start this up again

16/07

1. Yoga

2. Systema jogging, 30 mins

17/07

1. Yoga

2. Jump rope warm up

3. 12 mins of

Alt kB swing - 20kg x 20

Bw rows x 10

Hindu push ups x 10

4. Stretching

18/07

1. Yoga

2. Walk

19/07

1. Yoga

2. Walk

3. Sprints on watt bike - 10 mins easy with 4 x 10 secs pick ups then 4 x 15 secs hard, 45 sec recovery

20/07

1. Yoga

2. Walk

16/07

1. Yoga

2. Systema jogging, 30 mins

17/07

1. Yoga

2. Jump rope warm up

3. 12 mins of

Alt kB swing - 20kg x 20

Bw rows x 10

Hindu push ups x 10

4. Stretching

18/07

1. Yoga

2. Walk

19/07

1. Yoga

2. Walk

3. Sprints on watt bike - 10 mins easy with 4 x 10 secs pick ups then 4 x 15 secs hard, 45 sec recovery

20/07

1. Yoga

2. Walk

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

20/07

1. Yoga

2. Walk

3. Strength/power endurance workout

A1: chins - bw x 5, 16kg x 5, 20kg x 5, 28kg x 4 x 3

A2: dips - as above

C: 2h swings - 40kg x 12 x 5 otm

4. Walk

1. Yoga

2. Walk

3. Strength/power endurance workout

A1: chins - bw x 5, 16kg x 5, 20kg x 5, 28kg x 4 x 3

A2: dips - as above

C: 2h swings - 40kg x 12 x 5 otm

4. Walk

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

21/07

1. Yoga

2. Systema jogging 30 mins

22/07

1. Yoga

2. Walk

3. Qd 033, 32kg swings and dips, 10/10 x 5 rounds

4. Chin ladder: 5,4,3,2,1

5. Walk

1. Yoga

2. Systema jogging 30 mins

22/07

1. Yoga

2. Walk

3. Qd 033, 32kg swings and dips, 10/10 x 5 rounds

4. Chin ladder: 5,4,3,2,1

5. Walk

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

Well it’s been fun working out in my garden but the gyms are open again and it’s time to get swole. No training plan, instinctive training all the way bruv

27/07

1. Yoga

2. Mobility

3. Inc dB press - 24,30kg x 6, 36kg x 3 x 8

4. Seated dB press - 20kg x 8, 24kg x 2 x 8

5. Front squat - 60kg x 8, 70kg x 4 x 6

6. Cable crossovers rest pause set

7. Hlr 2 x 10

27/07

1. Yoga

2. Mobility

3. Inc dB press - 24,30kg x 6, 36kg x 3 x 8

4. Seated dB press - 20kg x 8, 24kg x 2 x 8

5. Front squat - 60kg x 8, 70kg x 4 x 6

6. Cable crossovers rest pause set

7. Hlr 2 x 10

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

28/07

1. Yoga

2. Bike - 30 mins steady state hr sub 140

1. Yoga

2. Bike - 30 mins steady state hr sub 140

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

29/07

1. Yoga

2. Mobility

3. Weighted chins - bw x 6, +10kg x 6, +15kg x 6, +20kg x 5,3,2 rest pause set

4. DB row - 32kg x 6, 36kg x 6, 40kg x 8

5. Preacher curls - 3 sets of 8,8,6

6. Rdl - 50kg x 10, 70kg x 10

7. Slam ball burpees with 15kg ball - 3 x 20

1. Yoga

2. Mobility

3. Weighted chins - bw x 6, +10kg x 6, +15kg x 6, +20kg x 5,3,2 rest pause set

4. DB row - 32kg x 6, 36kg x 6, 40kg x 8

5. Preacher curls - 3 sets of 8,8,6

6. Rdl - 50kg x 10, 70kg x 10

7. Slam ball burpees with 15kg ball - 3 x 20

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

31/07

1. Yoga

2. Mobility

3. DB press - 28,32,36 x 6, 42 x 7

4. Standing dB press - 20’s x 8, 22’s x 6

5. Cg Floor press - 60 x 8, 80 x 6

6. Leg press - pyramid up to a top set of 10 reps

7. Leg extension - rest pause set

1. Yoga

2. Mobility

3. DB press - 28,32,36 x 6, 42 x 7

4. Standing dB press - 20’s x 8, 22’s x 6

5. Cg Floor press - 60 x 8, 80 x 6

6. Leg press - pyramid up to a top set of 10 reps

7. Leg extension - rest pause set

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

01/08

1. Sumo deadlift 70, 90, 100,110kg x 5

2. Weighted pull ups - bw x 6, 10kg x 6, 15kg x 5

3. Dbl dB rows - worked up to 40kg’s x 8

4. Face pulls - 3 x 15

5. Hammer curls - 20kg x 7,2,2 rest pause

6. Powerbag complex x 3 sets

1. Sumo deadlift 70, 90, 100,110kg x 5

2. Weighted pull ups - bw x 6, 10kg x 6, 15kg x 5

3. Dbl dB rows - worked up to 40kg’s x 8

4. Face pulls - 3 x 15

5. Hammer curls - 20kg x 7,2,2 rest pause

6. Powerbag complex x 3 sets

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

02/08

1. Walk and mobility

03/08

1. Walk

2. Front squat - 2 warm up sets then a cluster set at 90kg

3. Cg bench - 2 warm up then a cluster set at 95kg

4. Inc dB press - 38kg x 9

5. Machine shoulder press - 50kg x 10+3+3+3+2 myo rep

6. Ab circuit x 2 sets

1. Walk and mobility

03/08

1. Walk

2. Front squat - 2 warm up sets then a cluster set at 90kg

3. Cg bench - 2 warm up then a cluster set at 95kg

4. Inc dB press - 38kg x 9

5. Machine shoulder press - 50kg x 10+3+3+3+2 myo rep

6. Ab circuit x 2 sets

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

04/08

1. Walk and mobility

2. Sn grip rdl - 100kg x 8, 90kg x 8

3. Weighted chin - 20kg x6, 10kg x 6, bw x 7

4. Machine row - 41kg x 10, 5, 5, 3, 3 myo reps

5. Ez curl 40kg x 6, 30kg x 7

6. Cross trainer to cool down for 10 mins

1. Walk and mobility

2. Sn grip rdl - 100kg x 8, 90kg x 8

3. Weighted chin - 20kg x6, 10kg x 6, bw x 7

4. Machine row - 41kg x 10, 5, 5, 3, 3 myo reps

5. Ez curl 40kg x 6, 30kg x 7

6. Cross trainer to cool down for 10 mins

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

14/08 push

1. DB press 42kg’s x 7, 38 x 8, 34 x 9

2. Bb military press 50kg x 6, 45 x 7, 40 x 9

3. Hack squat machine - 90kg x 10+4+3+2 rest pause

4. V bar push down - 32kg x 20, 6, 5, 5, 4, 3 myo reps

5. Slow motion lateral raise - 6kgs x 12 reps

1. DB press 42kg’s x 7, 38 x 8, 34 x 9

2. Bb military press 50kg x 6, 45 x 7, 40 x 9

3. Hack squat machine - 90kg x 10+4+3+2 rest pause

4. V bar push down - 32kg x 20, 6, 5, 5, 4, 3 myo reps

5. Slow motion lateral raise - 6kgs x 12 reps

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

15/08 pull

1. Weighted chins 30kg, 25kg, 15kg x 5

2. DB Rows - 40kg x 8,6

3. Reverse fly - 12kgs x 2 x 15

4. Hammer curl - 18kg x 8,7

5. Rdl - 70kg x 15,12

6. Leg curl - 2 sets to failure using 4/4 cadence

7. Swiss ball crunches 2 x 20

Also doing a load of walking and ad hoc mobility which I’m not logging

1. Weighted chins 30kg, 25kg, 15kg x 5

2. DB Rows - 40kg x 8,6

3. Reverse fly - 12kgs x 2 x 15

4. Hammer curl - 18kg x 8,7

5. Rdl - 70kg x 15,12

6. Leg curl - 2 sets to failure using 4/4 cadence

7. Swiss ball crunches 2 x 20

Also doing a load of walking and ad hoc mobility which I’m not logging

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

17/08

1. Walk

2. Inc dB press - 42 x 5, 38 x 7, 34 x 8

3. Cg bench on smith machine - 80kg x 9 + 3 + 2 + 2

4. Seated dB press - 24kg x 8, 22kg x 9

5. Single leg press - 40kg x 2 x 8/8

1. Walk

2. Inc dB press - 42 x 5, 38 x 7, 34 x 8

3. Cg bench on smith machine - 80kg x 9 + 3 + 2 + 2

4. Seated dB press - 24kg x 8, 22kg x 9

5. Single leg press - 40kg x 2 x 8/8

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

18/08

1. Walk

2. Hammer Pulldown - 150kg x 8+4+3+2 rest pause

3. Machine row - rest pause set

4. Leg curl - 3 drop sets

5. Ez curl - rest pause set

6. DB shrugs - 2 sets of 12,10

1. Walk

2. Hammer Pulldown - 150kg x 8+4+3+2 rest pause

3. Machine row - rest pause set

4. Leg curl - 3 drop sets

5. Ez curl - rest pause set

6. DB shrugs - 2 sets of 12,10

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

19/08

1. Walk and mobility

2. Weighted dip reverse pyramid - 30kg x 6, 20 x 6, 10 x 8

3. Split squat with 6 sec eccentric - 30kg best & 2 x 15kg dbs x 6, drop dbs and did 4 more reps per leg

4. Standing dB press rest pause set - 2x20kg x 7,2,2,1

5. Pec deck myo reps set

These are very different workouts to what I’ve ever done before.

1. Walk and mobility

2. Weighted dip reverse pyramid - 30kg x 6, 20 x 6, 10 x 8

3. Split squat with 6 sec eccentric - 30kg best & 2 x 15kg dbs x 6, drop dbs and did 4 more reps per leg

4. Standing dB press rest pause set - 2x20kg x 7,2,2,1

5. Pec deck myo reps set

These are very different workouts to what I’ve ever done before.

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

20/08

1. Walk and mobility

2. DB row reverse pyramid - 42kg’s x 8, 38 x 10, 34 x 11

3. Diverging pulldown rest pause - 79kg x 7, 3, 2, 2

4. Glute bridges - 90kg x 2 x 10

5. DB hammer curl drop set - 20kg x 7, 18kg x 3, 14kg x 4

Glute bridges seemed to sort my back right out

1. Walk and mobility

2. DB row reverse pyramid - 42kg’s x 8, 38 x 10, 34 x 11

3. Diverging pulldown rest pause - 79kg x 7, 3, 2, 2

4. Glute bridges - 90kg x 2 x 10

5. DB hammer curl drop set - 20kg x 7, 18kg x 3, 14kg x 4

Glute bridges seemed to sort my back right out

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

21/08

1. Walk

2. Military press reverse pyramid - 60kg x 4, 55kg x 5, 50kg x 6

3. Decline smith machine bench rest pause - 80kg x 10,4,3,2

4. Close grip smith machine rest pause - 70kg x 10, 4, 2, 2

5. Zercher squat - 80kg x 2 x 8

6. Hlr - 1 x 12

1. Walk

2. Military press reverse pyramid - 60kg x 4, 55kg x 5, 50kg x 6

3. Decline smith machine bench rest pause - 80kg x 10,4,3,2

4. Close grip smith machine rest pause - 70kg x 10, 4, 2, 2

5. Zercher squat - 80kg x 2 x 8

6. Hlr - 1 x 12

Don't try too hard, don't not try too hard

### Re: Isolation Exercises

22/08

1. Yoga

2. Weighted chin -30kg x 4, 28kg x 5, 24kg x 5

3. Kickstand dB deadlift - 2x25kg x 2 x 15

4. Pulley row myo reps - 40kg x 10, 5, 4, 3, 3

5. Cable curl myo reps - can’t remember

6. Alactic battle ropes - 6 x 10 secs with 80 sec recovery

Walk later on

1. Yoga

2. Weighted chin -30kg x 4, 28kg x 5, 24kg x 5

3. Kickstand dB deadlift - 2x25kg x 2 x 15

4. Pulley row myo reps - 40kg x 10, 5, 4, 3, 3

5. Cable curl myo reps - can’t remember

6. Alactic battle ropes - 6 x 10 secs with 80 sec recovery

Walk later on

Don't try too hard, don't not try too hard