Isolation Exercises

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odin
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Re: Isolation Exercises

Post by odin » Mon Aug 24, 2020 7:29 am

24/08

1. Yoga

2. kB warm up

3. Leg extension - myo rep set

4. Chest press - myo rep set

5. Cg push up rest pause - 30kg vest X 6, 3, 2

6. Seated dB press with 6 sec negative - 2 x 25kg x 9 reps

7. Watt bike alactic sprints - 4 x 10 secs/80 sec rest
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Tue Aug 25, 2020 8:15 pm

25/08

1. Yoga

2. DB row - 44kg x6, 40kg x 8

3. Hammer pulldown - rest pause - 150kg x 10, 4, 3, 2

4. Hammer curl - 20kg x 6, 18kg x 6

5. Rdl - 100kg x 6

6. Cross trainer - 15 mins


Need to keep tabs on indicator exercise. For pulls they’re chins, rows and Rdl’s. I won’t ever go heavy on tbdl or conventional dl as it aggravates my back but I can push medium reps on the rdl without pain.
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Wed Aug 26, 2020 7:08 am

26/08

1. Yoga

2. Bench press - 95kg x 6, 85 kg x 7

3. Hack squat machine with 6 sec negative - rest pause x 6, 3, 2, 1

4. Hammer shoulder press rest pause - 60kg x 8, 2, 2, 2

5. Cg smith machine rest pause - 80kg x 8, 3, 2, 2

6. Airdyne - 12 mins inc 6 x 20 sec hard effort with 40 sec recovery
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Thu Aug 27, 2020 4:23 pm

27/08

1. Yoga

2. Weighted chin - 30kg x6, 26kg x 5, bw x 9

3. Dbl dB row with 4 sec neg - 2x25kg x 10,5,4,3,3 myo reps

4. Lying leg curl - drop set of 6, 6, 8 reps

5. Seated dB curl - 15kg x 10, drop set with 10kgs

6. Swiss ball crunch - 2 x 20

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

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Re: Isolation Exercises

Post by odin » Fri Aug 28, 2020 4:25 pm

28/08

1. Yoga

2. Weighted dips - bw+20kg x 3 x 8

3. Reverse lunge - 2 x 25kg x 3 x 12/12

4. Seated dB press - 2 x 20kg x 3 x 10

5. Weighted push up - 30kg vest x 2 x 8

6. Leg extension - 2 x 12
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Tue Sep 01, 2020 11:47 am

Weekend away, missed training

01/09

1. Yoga

2. Weighted pull up - 16, 28, 24, 16kg x 6

3. kB row - 40kg x 8,6

4. 2h swings - 40kg x 5 x 10

5. Sledgehammer lever curls - 2 x 8

6. Windmills - 16kg x 2 x 8
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Thu Sep 10, 2020 6:25 pm

Trained last week but been sick this week and my necessary downtime has made me realise how much fucking about I’m doing in my training. So I’m simplifying. 3 days aerobic conditioning, 3 days basic weights, walking and mobility daily. Also need to tighten the diet up. I tend to use IF but of late it’s become an excuse to eat wtf I want during the window.

Today is day one:

10/09

1. Walk & mobility

2. Floor press - 4 x 5 waved between 80-85kg

3. Zercher squat - as above

4. Weighted chin - 12kg x 3 x 5

5. Inc dB fly - 20kg x 3 x 5

6. Hammer curl - 18kg x 3 x 5

Food:
Bacon joint with a big salad
Berries with cream cheese and honey post workout
Rest of the bacon joint and salad for dinner
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Fri Sep 11, 2020 12:27 pm

11/09

1. Walk with breathing ladders

2. Intu flow

3. Stair climber - 5 min warm up then 6 x 3 mins hard, 2 mins easy, 5 min cool down

4. Stretch


Don’t care what folk say about the functionality or not of the stair climber, it’s a decent bit of kit that allows you to push intensity without jarring your knees or back.
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Sat Sep 12, 2020 12:21 pm

12/09

1. Walk with breathing ladders

2. Mobility

3. Military press - 40, 50, 50, 55, 50 kg x 5

4. Stiff leg rack pull - 90, 110, 120, 125, 120kg x 5

5. DB row - 40kg x 4 x 5/5

6. Alt inc dB press - 34g x 3 x 5

7. Alt dB curl - 16kg x 3 x 5
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Mon Sep 14, 2020 9:02 pm

14/09

1. Walk and mobility

2. Floor press - 85kg x 4 x 5

3. Zercher squats - 85kg x 4 x 5

4. Chins - 16kg x 4 x 5

5. Inc dB fly - 22kg x 3 x 5

6. Hammer curl - 20kg x 3 x 5
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Tue Sep 15, 2020 12:47 pm

15/09

1. Walk & mobility

2. Cardio: 3 x 6 mins hard/4 mins easy on ski erg, 10 min cool down on cross trainer

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

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Re: Isolation Exercises

Post by odin » Wed Sep 16, 2020 7:03 am

16/09

1. Walk

2. Mobility

3. Military press - 40kg x 5, 55kg x 3 x 5, 50kg x 5

4. Stiff leg rack pull from mid shin - 90, 110, 130kg x 5

5. Split squat - 40, 50, 55, 60kg x 5/5

6. Alt dB press - 32kg x 3 x 5

7. Alt dB curl - 16kg x 3 x 5
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 » Thu Sep 17, 2020 8:30 pm

17/09

1. Walk with breathing ladders

2. Mobility

3. 30 mins jump rope and heavy bag
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Sat Sep 19, 2020 10:56 am

18/09

1. Walk with breathing ladders

2. Mobility

3. Zercher squat - 70kg x 5, 85kg x 4 x 5

4. Floor press - 90kg x 4 x 5

5. Weighted chin - 20kg x 3 x 5

6. Inc dB flys - 24kg x 3 x 5

7. Hammer curl - 20kg x 3 x 5



19/09

1. 30 min cardio circuit on machines keeping hr 130-150

2. Walk

3. Foam roll
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Mon Sep 21, 2020 6:53 am

20/09

1. Walk

2. Stretch


21/09

1. Walk with breathing ladders

2. Mobility

3. Military press - 40, 60, 50, 55kg x 5

4. Stiff legged rack pull - 60, 100, 120, 135kg x 5

5. Split squat - 60, 65, 70kg x 5/5

6. Alt dB press - 36kg x 3 x 5/5

7. Alt dB curl - 18kg x 3 x 5/5


First two exercises are starting to get grindy, I’ll drop reps to 3 and continue. Reflecting on this I think I then need to drop back to some weeks of higher rep stuff to keep the joints ok
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Tue Sep 22, 2020 5:32 pm

22/09

1. Walk with breathing ladders

2. Mobility

3. Jump rope - 30 mins
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Tue Sep 22, 2020 6:19 pm

Been adding some mini workouts past couple of days which I’m not listing. Band pull aparts, push ups and ab work
Don't try too hard, don't not try too hard

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Re: Isolation Exercises

Post by odin » Wed Sep 23, 2020 6:52 am

23/09


1. Walking with breathing ladders

2. Mobility

3. Zercher squat - 60,80kg x 5, 90kg x 3 x 5

4. Pin press - 60,80kg x 5, 90kg x 3 x 5

5. Weighted chin - bw x 5, 20kg x 3 x 5

6. Power shrug - 90kg x 3 x 5

7. Hammer curl - 20kg x 3 x 5

Subbed floor press with pin press as it’s quicker to set up and the floor press was pinching my elbows against the floor a bit.
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 » Thu Sep 24, 2020 12:43 pm

24/09

1. Walk

2. 30 mins cardio on various machines keeping hr 120-140
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 Sep 25, 2020 7:14 am

25/09

1. Walk with breathing ladders

2. Mobility

3. Military press 40,50,60,50,60kg x 5

4. Sl rack pull from shin 60,100,120,130,140kg x 5

5. Split squat 70kg x 3 x 5/5

6. Alt dB press 36kg x 3 x 5/5

7. Alt dB curl 18kg x 3 x 5/5
Don't try too hard, don't not try too hard

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