Isolation Exercises

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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odin
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Re: Isolation Exercises

Post by odin » Fri Jun 05, 2020 7:48 pm

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

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Re: Isolation Exercises

Post by odin » Sat Jun 06, 2020 11:57 am

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

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Re: Isolation Exercises

Post by odin » Mon Jun 08, 2020 7:43 am

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
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Re: Isolation Exercises

Post by odin » Wed Jun 10, 2020 6:04 pm

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
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Re: Isolation Exercises

Post by odin » Thu Jun 11, 2020 5:51 pm

11/06

1. Yoga

2. Jump rope 25 mins

3. Gtg band stuff when i walk past the stairs
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Re: Isolation Exercises

Post by odin » Fri Jun 12, 2020 12:27 pm

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

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Re: Isolation Exercises

Post by odin » Sat Jun 13, 2020 2:32 pm

13/06

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

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Re: Isolation Exercises

Post by odin » Mon Jul 20, 2020 1:34 pm

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

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Re: Isolation Exercises

Post by odin » Mon Jul 20, 2020 5:52 pm

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
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Re: Isolation Exercises

Post by odin » Wed Jul 22, 2020 6:42 am

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

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Re: Isolation Exercises

Post by odin » Mon Jul 27, 2020 7:49 am

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

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Re: Isolation Exercises

Post by odin » Tue Jul 28, 2020 6:38 pm

28/07

1. Yoga

2. Bike - 30 mins steady state hr sub 140
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Wed Jul 29, 2020 6:38 pm

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

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Re: Isolation Exercises

Post by odin » Fri Jul 31, 2020 2:45 pm

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

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Re: Isolation Exercises

Post by odin » Sat Aug 01, 2020 10:44 am

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

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Re: Isolation Exercises

Post by odin » Mon Aug 03, 2020 8:34 pm

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

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Re: Isolation Exercises

Post by odin » Tue Aug 04, 2020 8:58 pm

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

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Re: Isolation Exercises

Post by odin » Fri Aug 14, 2020 8:46 am

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

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Re: Isolation Exercises

Post by odin » Sat Aug 15, 2020 9:51 am

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

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Re: Isolation Exercises

Post by odin » Mon Aug 17, 2020 10:54 am

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

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Re: Isolation Exercises

Post by odin » Tue Aug 18, 2020 11:59 am

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

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Re: Isolation Exercises

Post by odin » Wed Aug 19, 2020 11:59 am

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

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Re: Isolation Exercises

Post by odin » Thu Aug 20, 2020 12:28 pm

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

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odin
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Re: Isolation Exercises

Post by odin » Fri Aug 21, 2020 8:46 am

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

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odin
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Re: Isolation Exercises

Post by odin » Sat Aug 22, 2020 9:33 am

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

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