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 » Mon Oct 05, 2020 1:51 pm

04/10

1. Long walk


05/10 - deload week

1. Walk with breathing ladders

2. Mobility

3. Press - 60kg x 5 x 2

4. Rdl from pin - 60,109,120,140 x 2

5. Split squat - 70kg x 2 x 5

6. Alt dB press - 38 x 2 x 5

7. Alt dB curl - 18kg x 2 x 5

8. Another long walk.

9. Mini workout in evening
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 » Wed Oct 07, 2020 4:28 pm

06/10

1. Walk with breathing ladders

2. Mobility

3. 40 mins steady state cardio circuit using machines


07/10

1. Walk with breathing ladders

2. Mobility

3. Zercher squat - 95kg x 5 x 2

4. Pin press - 95kg x 5 x 2

5. Weighted chin - 25kg x 5 x 2

6. Power shrug - 95kg x 2 x 5

7. Hammer curl - 20kg x 2 x 5

8. Extra workout for upper body at lunch time - 15 mins
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 Oct 09, 2020 2:15 pm

08/10

1. Walk

2. Mobility

3. 45 mins of 2 min jump rope/1 min active rest

09/10

1. Walk

2. Mobility

3. Military press 60kg x 5 x 2

4. Rdl off pins - 100, 120, 130, 140kg x 2 (superset with hlr x 5)

5. Split squat - 70kg x 2 x 5/5

6. Alt dB press - 38kg x 2 x 5/5

7. Alt dB curl - 18kg x 2 x 5/5
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 » Mon Oct 12, 2020 6:54 am

11/10

1. Walk

2. 30 cardio using machines keeping hr 130-140


12/10

1. Walk

2. Mobility

3. Zercher squat - 70kg x 5, 90kg x 4 x 5

4. Pin press - 70kg x 5, 90kg x 4 x 5

5. Weighted chin - 20kg x 4 x 5, 15kg x 5

6. Power shrug - 90kg x 4 x 5

7. One arm dB press - 20kg x 4 x 5/5
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 » Mon Oct 12, 2020 4:49 pm

12/10 pm extra workout

1. Ab wheel 3 x 5
2. McGill crunches 3 x 10/10
3. Dead bugs 2 x 20
4. Pallof presses 2 x 10
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 » Tue Oct 13, 2020 2:19 pm

13/10

1. Walk

2. Easy cardio circuit using machines - 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 » Wed Oct 14, 2020 8:24 am

14/10

1. Walk

2. Mobility

3. Military press 40kg x 5, 55kg x 4 x 5

4. Rdl off pins 90, 120, 125, 130kg x 5. Superset hanging knee raise

5. Reverse lunge 60kg x 4 x 5/5

6. Alt dB press - 36kg x 4 x 5/5

7. Ez curl 30kg x 4 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 » Fri Oct 16, 2020 12:52 pm

15/10.

1. Walk

2. Easy cardio, 25 mins


16/10

1. Walk

2. Zercher squats 60kg x 5, 95kg x 4 x 5

3. Weighted chins 24kg x 4 x 5

4. Pin press 60kg x 5, 95kg x 4 x 5

5. Bb shrug 95kg x 4 x 5

6. One arm dB press 22kg x 4 x 5/5


Training going well, sadly gyms will probably shut in the next few days with zero underpinning science
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 » Mon Oct 19, 2020 8:50 am

17/10

Walking and mobility

18/10

Walk

19/10

1. Walk with breathing ladders

2. Mobility

3. Military press 50kg x 5, 60kg x 2 x 5, 55kg x 5

4. Sldl off pins - 70, 100, 120, 130, 135 kg x 5

5. Reverse lunge - 60kg x 5, 70kg x 2 x 5

6. Alt dB press - 38kg x 3 x 5/5

7. Ez curl 35kg x 3 x 5
Don't try too hard, don't not try too hard

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