Isolation Exercises

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odin
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Isolation Exercises

Post by odin » Sat Mar 07, 2020 1:05 pm

Elbow flared up right after starting my last routine so I took a couple of weeks spinning my wheels. Starting again now.

Overview is a simplefit based workout 3 data a week and a swing or rowing based workout 3 days a week. Never crushing myself.

Goals are usual ill defined notions of health and aesthetics


07/03

1. Walk - 20 mins

2. 15 minutes practicing handstand, elbow lever and l sit on rings with my daughter

3. 2 h swings - 28kg x 10 otm for 12 minutes
Last edited by odin on Wed Mar 25, 2020 1:07 pm, edited 1 time in total.
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Re: Hotdogsicesmidlifecrisis

Post by JasonC » Sat Mar 07, 2020 8:23 pm

odin wrote:
Sat Mar 07, 2020 1:05 pm
3. 2 h swings - 28kg x 10 otm for 12 minutes
Imagevia Imgflip Meme Generator
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Re: Hotdogsicesmidlifecrisis

Post by odin » Sun Mar 08, 2020 9:16 pm

😂😂 I actually don’t hate qd or s and s.... but I did both for long enough to know they don’t add an inch to your penis
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Re: Isolation Exercises

Post by odin » Wed Mar 25, 2020 1:11 pm

Didn’t get very far with the above... we are now in lockdown. On the plus side my neighbour runs a pub so brought me a keg around and between his and my homegym stuff we are well equipped for the apocalypse


25/03

1. Walk - 45 mins (one form of offsite exercise allowed each day)

2. 3 sets of:
Amosov squats x 25
Hindu push ups x 12
Trx rows x 12


Lunchtime workout

1. Sandbag shouldering and squat - 12 mins of low rep sets

2. Kb oacpp - 28kg x 12 mins of triples

3. Weighted chins - 20kg x 12 mins of triples

4. Tgu - 32kg x 10 mins

5. 3 rounds of ring push ups, hlr and trx curls x 8
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Re: Isolation Exercises

Post by odin » Fri Mar 27, 2020 9:28 am

26/03

1. Walked for 90 mins

2. 2 sets of amosov squats, Hindu push ups and rows


27/03

1. Walk

2. Hindu squats, push ups and bw rows

3. Bent press - 28kg x 10 mins practice

4. Keg zercher squats - 10 mins, sets of 5

5. Kb snatches - 28kg x 10 mins, triples mostly

6. Kb rows - 32kg x 10 mins, sets of 5

7. 3 rounds of ring flys, trx reverse flys and kb crush curls

I’m feeling swole brah
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Re: Isolation Exercises

Post by odin » Sat Mar 28, 2020 6:32 pm

28/03

1. Breathwork and shit

2. Warm up then 7 rounds of:

Mountain climbers x 10/10
Squats x 10
Man makers x 10
Jumping lunge x 10
Knee to elbow plank x 10/10

3. Sledgehammer work - 3 sets
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Re: Isolation Exercises

Post by odin » Mon Mar 30, 2020 1:37 pm

29/03

Walk and mobility


30/03

1. Walk and joint mobility

2. Keg clean and push press - 8 x 1+3

3a: weighted dips - 16kg x 8 x 3

3b: weighted chins - 16kg x 8 x 3

4. Kb reverse lunge - 32kg x 6 x 5/5

5. 2h swings - 32kg x 8 x 10

6. Band wood chops - 3 x 10/10
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Re: Isolation Exercises

Post by odin » Wed Apr 01, 2020 12:57 pm

31/03

1. Walk

2. Mobility

3. Another walk. Don’t grass me up to da filth you cunts

01/04

1. Walk

2. Mobility

3. 45 mins of:

Sandbag shouldering and squat x 3/3
Kb cleans and push press 28kg x 3/3
Weighted chins 16kg x 3
Turkish get up 32 kg x 1/1

Did 7 or 8 rounds

4. Bodybuilding - 15 mins of ring push ups, trx curls, face pulls and abs
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Re: Isolation Exercises

Post by odin » Mon Apr 20, 2020 12:41 pm

Losing the plot under lockdown but will try and be more consistent

20/04

1. Morning Yoga

2. Flowfit warm up

3. Handstand and pike practice

4. L sit to tuck planche 5 x 3 reps

5. 4 rounds of:

Ring dips x 7
Ring flys x 8
Sliding pike push ups x 6
Trx skull crushers x 8

Go for a walk later on
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Re: Isolation Exercises

Post by JasonC » Mon Apr 20, 2020 3:41 pm

Keep plugging, my ninja.
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odin
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Re: Isolation Exercises

Post by odin » Tue Apr 21, 2020 3:14 pm

Cheers 👍 it’s an experiment into what daily training and daily alcohol can do to a 41 year old body

21/04

1. Walk and joint mobility

2. Intuflow warm up

3. Back lever and muscle up on rings practice , 15 mins

4. Skin the cats - 5 x 3

5. 4 rounds:

L sit chins on rings x 5
Banded lever pulls x 6
Body row x 8
Trx curls x 8

6. Kb swings - 32 kg x 5 x 10
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Re: Isolation Exercises

Post by odin » Wed Apr 22, 2020 12:23 pm

22/04

1. Walk and mobility

2. L sit on rings - 5 x 10 secs

3. Pistol off box - 5 x 5/5

4. 4 rounds with 10kg vest on:

X band squats x 20
Cossack squats x 20
Alternate reverse lunge x 20
Bent knee calf raise x 20

5. 30-10-30 squats x 3 sets (iso hold for 30, 10 fast squats, iso hold for 30)
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Re: Isolation Exercises

Post by odin » Thu Apr 23, 2020 1:04 pm

23/04

1. Walk and mobility

2. Warm up x 3 rounds:

Hollow holds
V ups
Pike raises
Planche leans

3. Skills x 5 rounds

Handstand
One arm elbow lever

4. 3 rounds at 4/4 cadence

Ring dips
Bar dips
Close grip push ups
Tuck planche

5. Trx skull crushers x 2 x 10


I’m getting fat.
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Re: Isolation Exercises

Post by odin » Fri Apr 24, 2020 2:34 pm

24/04

1. Yoga

2. Warm up x 2 rounds
Hollow rocks
V ups
Pike raises
Hyperextensions
Inverted hang
Ring hold

3. 15 mins practice:
Front lever
Back lever

4. 4 rounds of:
L sit ring chins x 5
Lever ups x 5
Tucked row x 5
Neutral grip chin x 5

5. Reverse fly and curls superset - 2 x 12

6. Kb swings - 28kg x 8 x 10
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Re: Isolation Exercises

Post by odin » Sat Apr 25, 2020 12:59 pm

25/04 - sprints

1. Yoga

2. Warm up:
Cat/cow
T spine mobility
Bird dogs
Mountain climbers
Groiners
Side lunge
High step up
Leg swings

3. Hill sprint - 8 repeats of 100 yards or so

I’m unfit. Too much dicking around with low impact exercises.
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Re: Isolation Exercises

Post by odin » Fri May 08, 2020 11:36 am

Much better training template now: a day of Bodyweight strength stuff, a met con and a dick about with gymnastic skills day.

Last few days:

06/05

1. Yoga

2. Animal crawls - 10 mins

3. Handstands - mostly against wall but a few freestanding ones

4. Straddle lever - 5 x 5 secs or so

5. Planche leans - 5 x 15-20 secs, feet in bands

6. L sit on rings - 5 x 5-10 secs

7. Tuck front lever - 5 x 10 secs

8. Weight vest bear crawls x 10


07/05

1. Yoga

2. Gimme 5 mobility warm up

3. Chin ups - 4/4 tempo, 8 reps

4. Pike push up, feet elevated - 4/4, 8 reps

5. Squat, 10kg vest, 6/6 tempo, 11 reps I think

6. Row, 4/4 x 9

7. Pseudo planche push ups, 4/4, x 9

8. Trunk bend (like a gh raise but pivot at hips), 6/6 x a bunch of reps

9. Maxwell crunch, 4/4 x 12

10. Heel raise with vest and 16kg belt, 4:4 x 16

11. Neck resistance against band

12. Towel squeeze

13. Jump rope 90 secs/30 secs rest x 12 mins


08/05

1. Yoga

2. Warm up x 2 rounds with 16kg kB:
Jump rope x 1 min
Oapp x 5/5
Goblet squats x 10
2h swings x 15

3. 3 rounds with 28kg kB
5 one arm push press
10 goblet squats
15 two hand swings
20 double unders

4. Jump rope x 2 mins


This was fucking hard
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Re: Isolation Exercises

Post by odin » Sat May 09, 2020 12:12 pm

09/05

1. Yoga

2. Skills day - about 5-6 sets of

Front lever x 10 secs - extending one leg to rear
Straddle back lever x 10 secs
L sit on rings x 10 secs
Planche with feet in medium band x 15 secs
L sit into straddle planche on bars x 5 singles
Headstand push up x 5 singles.... kept losing it to rear
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Re: Isolation Exercises

Post by odin » Mon May 11, 2020 1:13 pm

11/05

1. Yoga

2. Os resets

3. 4x3 met con workout with 10kg vest (upper at 4/4, lower at 6/6 cadence)

Dip
Chin
Ftw squat
Hollow position push up
Pull up
Sissy squat
Pike press
Row
Band anchor squat
Ab wheel
Hip bridge
Crunch

4. 12 mins of weighted bear crawls
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Re: Isolation Exercises

Post by odin » Mon May 25, 2020 12:24 pm

25/05

1. Yoga

2. Upper body & rope jumping

A1 one arm lever push up 3 sets of 8/8
A2 yewki with half legs 3 sets of 8
B1 off set band chin ups 3 sets of 6/6
B2 pseudo planche push up (feet in band) 3 sets of 8
C1 pike press up with straight leg 3 sets of 6
C2 skin the cats 3 sets of 3
D1 straight bar dips 3 sets of 6
D2 close grip tuck chin 3 sets of 6
E1 python push up 3 sets of 3
E2 suspended bar curl 3 sets of 5

3. Rope jumping practice 15 mins working crossovers
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Re: Isolation Exercises

Post by odin » Thu May 28, 2020 1:40 pm

26/05

1. Yoga

2. Lower body

A: floating step downs with 10kg vest 4 x 8/8
B1: deck squat 3 x 10
B2: hip thrust 3 x 15
C1: Hannibal squat 2 x 20
C2: bear squat 2 x 20
C3: Cossack squat 2 x 20
D: jump rope, 15 mins


27/05

1. Yoga

2. Skills
Handstands
Straddle front lever
Straight arm crow
Tuck back lever
L sit to planche

3. Jump rope 15 mins

28/05

1. Yoga

2. Upper body

A1: hspu on block 3 x 8
A2: inverted chin up 3 x 8
B1: tuck planche push ups 3 x 8,7,6
B2: ring chins 3 x 8,8,6
C1: rto ring dips 3 x 6,6,5
C2: neutral grip chins 3 x 6,6,5
D1: ring push ups 2 x 12
D2: bw rows 2 x 12
E1: cg push ups 2 x 10
E2: band curl 2 x 15

F: jump rope, 15 mins
Don't try too hard, don't not try too hard

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