Thanks man! All those years of Mess Around- itis and doing all kinds of silly stuff are paying off now.
2 Likes
3-24 Traps/Biceps
Band Face Pull
Band No Money
Hold band like the bottom of military press and pull apart from there
3 rounds
Band “Facepull” with 2 Bands x 25 x 3 sets
2 Band “Rhomboid Row” x 25 x 3 sets
2 Band “Upright Row” x 25 x 3 sets
Rope Thru Handle if Kettlebell Upright Row x 20 x 3 sets
Band Uppercut x 35 x 3 sets
Band Incline Curl x 30 x 3 sets
Dumbbell Curl x 15 x 2 sets
Dumbbell Hammer Curl x 15 x 2 sets
Not super exciting. I did have a visible bicep vein in the mirror.
3 Likes
Thibadeau from his forum. Should people training for muscles use isometric, eccentic, concentric focused work like athletes?
"It is not as important. BUT there are benefits to emphasizing all three types of contractions.
The first one is simply the novelty of stimulus. Emphasizing the eccentric or isometric presents a different stress on the muscles which can help someone get “unstuck” when it comes to gaining size.
This is mostly true if someone has been training the same way for a long time. The body becomes really adapted to the motor task and as such there is no real need to further adapt. This is even more true when someone has reached a point where it’s hard to gradually add more weight to the bar. If you are adapted to the type of motor task and stress you are putting on your body and can no longer easily add weight to the bar, you can only change the type of stress or increase its magnitude (volume or frequency) if you want to progress.
Each type of contraction also has side benefits that might not be directly related to hypertrophy, but can help. For example eccentric actions will strengthen tendons and the part of the muscle closer to the tendons more than concentric actions. This can help reduce the risk of injury. It’s easier to train hard and grow if you are not injured.
Isometrics increase synergistic activation and stability. This also make you less likely to get injured while training. But by improving active stability you also improve performance. If you improve performance you can lift more weight which helps trigger more growth.
There are just a few examples. While you don’t have to put the same emphasis on the 3 types of contractions as an athlete, training them to some extent will certainly be benefitical."
1 Like
3-26 Legs
Stretch hams, glutes, adductors, hip flexors.
Laying Band Leg Curls x 35+
Peterson Step Ups x 12
3 rounds
Sled Drag
Power Walk Forward (glutes) x 100 feet x 4 trips
Walk Forward, Bend at waist (hamstrings) x 100 x 4 trips
Walk Sideways (hips/adductors) x 100 x 2 trips left, 2 trips right
Drag Backwards (quads) x 100 x 4 trips
Nice weather for draggin’ the tire. I tossed a kettlebell(35} and a DB(25) in the tire for weight. Just a little goes a long way to increase friction.
In the past sideways drag was kind of a shuffle, stepping forward with the lead leg then pulling the back leg up. It kinda sucked, uncomfortable and not really targeted. Today I went sideways by crossing the back leg over the front leg. First crossing over in the front of the lead leg, then behind the lead leg. It was way way better. It really burned my adductors without grinding my shit up. Never stop learning.
Also bending forward at the waist (not leaning entire body forward) really gets the hamstrings. Maybe just like 45 degrees or so. A few months back I tried bending all the way over, upper body parallel to the ground, and it pissed off my back a little.
3 Likes
3-28 Chest/Triceps
Stretch pec, bicep, lat, trap. Arm circles against band
Band Low to High Fly x 15 x 3 sets
Band High to Low Fly x 15+ x 3 sets
Feet Elevated Pushup x 12 x 3 sets
Pushup x 10 x 3 sets
Hands Elevated Pushup, Neutral Grip x 12 x 3 sets
Band Pushdown/ Band Extension x 15ish with Light Band x 3 each
Band pushdown/Extensions, 2 Mini bands x 20+ x 2 sets knuckles down, 2 sets neutral. Then 2 sets with hands looped through 1 band.
I had a tough time getting the band flying action working on the left side. They still worked to pre exhaust chest so I won’t complain too much.
I’ve been able to work a body part split with the outdoor workouts but I’m starting to think a more full body plan with more frequent sled work and a conditioning focus might be a better use of this time. Or maybe that’s just a great way to get more tired.
3 Likes
3-30 Lats and Biceps
Get loose
Half Kneeling Band Row/Pulldown x 20 x 3 sets
Pullups x 6 x 6 three each, shoulder width, underhand and wide grip
2 Band Seated Row x 20 x 3
Glass Row with Kettlebell x 20 x 3
Arnold Concentration Curl x 12ish x 3
Dumbbell Curl, slumped against porch rail to get incline curl action x 10ish x 3
Band Curl, band overhead, elbows high x 50
Band Hammer Curl, stand on band x 50
2 rounds
Chins were already better than last time. Still not great. Glass rows were a nice way to use less weight.
I’ve been taking a bunch of dog walks too. We live way back so there’s plenty of room and nobody is around. Yesterday I saw a group of 7 frogs, six were paired up, doin’ it froggie style. Spring is in the air.
3 Likes
Sled workout. Find max weight for 100 feet. Use that weight, only go 60-70 feet. Get ten trips in 15 minutes. Build quads, grip strength and the conditioning to “fight off 6 crackheads.” Bryant didn’t mention progression, maybe same work in less time next workout?
Stuff to do at home from Matt Webbing. Step Ups, planks, pushups holding DBs. At 2:30 a band RDL, stand on band then bend over and grab it. Why didn’t I think of that? At 5:00 band “facepull” that’s more like a row with elbows high vs a rehab kind of move.
2 Likes
Stealing this, thank you! God it sounds brutal though. 10 trips in 15 minutes is a lot
1 Like
I hope you like it. I just tried it out, it was a lot of fun. I’ve been doing so many straight sets with adequate rest, its like no pressure. It was interesting to race against the clock. I didn’t make.
4-1 Legs
Get loose
Tire drag sideways for adductors x 100 x 3 trips each side
1 arm, 1 leg RDL x 12, 12, 9, 8
Band RDL x 15 x 3 sets
Backward Tire Drag x 66 feet x 10 trips
I had like 1:40 left with 2 drags to go. Time expired before I finished the last one. I didn’t use max weights and it was still tough. Band RDLs with just a light band produced a lot of tension, I was surprised. This was a for real workout.
Works for rows too. Two minis feels similar to around 150-70 lbs on a barbell
1 Like
Haha, I thought that idea seemed familiar. 150-170? Definitely enough to get some work done! These rubber bands are pretty useful and versatile for just a few bucks.
1 Like
Mark Deadlift plan, stolen from Koestrizer’s log.
Week 1
DL, 5x5x60%
Good morning 3x10
Reverse hyper (no machine? Use a table or incline bench) 2x25
DB row 3x10
Lying leg raise 1x50
Week 2
DL 5x5x62.5%
Good morning off pins 2x12
Back extension, weighted 2x25
Pendlay row 3x8
Plank 3x1 minute
Week 3
DL 5x5x65%
Good morning against bands 50 AFSAP
Back extension 2x15
Barbell row 1x20
Lying leg raises 1x50
Week 4
DL 5x3x50%, 10 second rests between sets
Reverse hyper 1x50
DB row 1x20
Crunches 3x25
Week 5
DL 8x3x62.5%
Seated good morning 3x12
Penday row 4x6
Reverse hyper 1x50
Lying leg raises 1x50
Week 6
DL 8x3x65%
Good morning 2x15
Reverse hyper 3x20
Barbell row 2x10
Weighted situps on bench 3x15
Week 7
DL 8x3x67.5%
Good morning off pins 1x20
Back extension 1x50
DB row 2x25
Plank 3x1 minute
Week 8
DL 5x3x50%, 10 second rests
Back extension, weighted 2x15
Reverse hyper 1x50
Pendlay row 5x4
Crunches 1x50
By this time your lower back and abs should be stronger (although you may not feel this due to fatigue). Your technique should also be better, so we can start re-introducing some supplemental exercises as well as taking some measures to make you strain safely
Week 9
DL 5x2, 2x5x65%, 10 second rests between sets
DL without touching the floor 2x8x50%
Good morning against bands 1x50
DB row 2x15
Lying leg raises 1x50
Week 10
DL 9x3x67.5%
Rack pull at mid shin 2x10x55%
Back extension, weighted 3x15
Barbell row 3x12
Crunches 2x25
Week 11
DL 4x3, 1xAMRAPx70%
Dead stop DL (every rep you put the bar down, stand up and start again) 2x6x55%
Reverse hyper 3x20
Pendlay row 3x8
Plank 2x1.5 minutes
Week 12
DL 5x3x50%
Back extension 2x15
Inverted row 3x10
Lying leg raises 1x50
Week 13
DL 15x75% AFSAP
Romanian deadlift 4x6x50%
Barbell row 2x15
Back extension 3x20
Crunches 1x50
Week 14
DL 7x4x67.5%
DL without touching floor 2x10x55%
Good morning against bands 1x75
DB row 2x20
Weighted situp on bench 2x20
Week 15
DL 4x4x70%, 10 second rests between sets
DL to the knee 2x12x50%
Reverse hyper 3x20
Pendlay row 4x6
Plank 3x1 minute
Week 16
DL 5x3x50%
Good morning with empty bar 2x20
Barbell row 2x10
Standing crunches (you can use a band) 5x10
3 Likes
4-3 Shoulders and Triceps
Get loose, arm circles against bands, various pull aparts.
Rear Delts vs Band, grab 2 strands of band with hands close. Short ROM, high tension at “bottom” x 20 ish
Then rear Delts vs 1 strand of tiny band, longer ROM, tension at top x 10 ish
x 3 supersets
Lateral raise vs band, “bottom” ROM x 20ish
Y Riase vs band, “top” ROM x 10ish
x 3 supersets
1 arm kettlebell press x 6 reps x 6 sets with 35 'bell. Pushed out 10 for last set.
Band Front Raise x 20
Bradford Press with PVC x 20
x 3 supersets
Pushups to 2 boards, 10 close grip, 10 medium grip. Then to 3 boards. Then 4 boards. Repeat for 6 reps each way.
Overhead Band Tricep Extensions x 100 (25 reps with 4 grips) x twice
Band Pushdowns x 100 ( 25 each with 4 grips) x just once
Solid workout. I’m continuing to love the board press style pushups, they’re like all arms and no shoulders.
1 Like
4-5 Traps/Biceps
Stand on Band Rows (like t bar rows) x 15 x 4 sets
Band Facepull, Wenning Style x 20 x 4 sets
2 Band Upright Rows x 20
Behind Back Dumbbell Upright Row x 15ish
Rope Thru Kettlebell Upright Row x 10ish
3 rounds
Band Hammer Curl x 40
Band Uppercut x 40
Twice
Arnold Curls x 10 ish x 4 sets
DB Hammer Curls x 12+ x 4 sets
Band “incline” curl x 30
Band “preacher” curl x 30
Twice
Rows standing on bands are alright. There’s not much tension at the bottom so it’s really natural to squeeze traps instead of pulling with the arms to start.
I twisted my torso during the Arnold Curls to drop the working side lower than the non working side. Before I was keeping shoulders almost level. Getting it lower made the curl longer and smoother. Maybe Arnold Did know about biceps.
I’ve been Resistance Training every other day the last two weeks, maybe I’ll go 2 on and do some leg stuff tomorrow.
2 Likes
4-6 Legs
Get loose.
Sideways sled drag x 100 feet x 3 drags
Bulgarians x 10 x 3 sets
Step Ups x 10 x 3 sets
Sled Drag, alternate upright walks and leaning forward walks x 10 trips
Slightly more sideways dragging for adductors.
Bulgarian split squats were just bodyweight, it took like a set and a half to figure out how to get down to about parallel. I’m not used to lowering body with quads. We’ll see what the right hip thinks of these.
I was totally on pace to finish 10 trips in a little under 15 minutes. Then for some reason I lost focus, day dreamed and rested too long after the 9th drag. I was seconds too slow.
1 Like
Mountain Dog copying my band based back wokouts.
0:36 regular row 2:36 seated row 4:40 straight arm pulldown 6:40 romanian deadlift + row hybrid 8:40 deaflift 9:20 shrugs 10:30 hammer curls 12:40 ‘cable’ curls
4-7 Chest/Tris
Get loose
Band Low to High Fly x 20 x 3 sets
Pushups, 50 in 4 sets x 20, 11, 12, 7
DB Squeeze Floor Press x 20
Hands Elevated Decline Pushup x 10
3 rounds
4 Board Pushups x 10 x 3 sets
Floor Rolling DB Tricep, dumbbells rest on floor each rep x 20 x 3
Light Band Pushdowns, V kinda grip x 25 x 3 sets
Neutral Grip 2 band Pushdowns x 30+ x 2 sets
Hands Wrapped in Band Pushdowns x 30+ x 2 sets
Overhead Band Extensions, Knuckles Away x 25+ x 2 sets
Done- ski!
1 Like
That has tricep pump written all over it!
1 Like
Definitely. I’m getting good at hitting all the tricep parts. That little medial part, down low, right behind the elbow has been neglected forever so it really blows up.