Long time no pushups, but today I did: 1x22 regular pushups (warm-up) 1x20 diamond pushups (warm-up) 1x20 wide-grip pushups (warm-up) 1x16 raised leg-pushups 1x10 deep pushups 3x12 decline pushups 1x8 chest-dips 1x10 chest-dips 3x10 bodyweight rows on heels 1x20 diamond + decline pushups 1x16 diamond + decline pushups 1x20 pushups with one hand on bed (10 reps per arm) 1x10 decline + raised leg pushups 2x12 bodyweight rows on feet 1x10 bodyweight rows on feet 3x16 dumbbell press with 12 kg dumbbells 1x30 shoulder taps on pushup-plank 3x10 Inclined hex press with 12 kg dumbbells 3x10 tricep extensions 2x12 svend press (with 2,5 kg in total) 1x10 regular pushups
I appreciate it. There isn't anything you can do. Just keep posting. (Push-ups sets of 10) X 10 (Pull-ups sets of 1) X 10 PT for lower back.
02/07/2021 Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Then the main 5 DRILLS (A) 1. SR pull (high) 5 sets of 6 secs Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Lats, triceps, grip 2. Door horizontal press 6 sets of 6 secs Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, shoulders, triceps, abdominals 3. SR pull (middle) 5 sets of 6 secs Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, triceps, grip 4. Door top press 5 sets of 6 secs Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally. Muscles trained: Shoulders, triceps 5. Wall squat 3 sets of 30 secs Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs. Muscles trained: Quads, glutes, hamstrings
Day 2: 5 Push ups (1.25kg dumbbell) 25 reps, left arm 15 reps, right arm 20 reps, left arm 25 reps, right arm 20 reps, left arm Curiosity Stream - 5 mins (currently listening)
PT on my lower back for the better part of an hour. 25 push-ups X 2 5 chin-ups, supinated grip X 2 It's astonishing how week I feel after taking a few weeks off.
03/07/2021 B Did my ILIT: Impromptu Loadless Isometric Training before my main routine Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds 5 DRILLS (B) 1. SR press (middle) 5 sets of 6 secs Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, biceps 2. Door horizontal row 5 sets of 6 secs Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, biceps, grip 3. Door lateral raise 5 sets of 6 secs Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders 4. SR abdominal press I 5 sets of 6 secs Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Abdominals, hip flexors, chest, triceps 5. SR thigh curl/press II 5 sets of 6 secs Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat. Muscles trained: Hamstrings (rear leg), quadriceps (front leg)
Day 3: 15 reps, left arm 15 reps, right arm 20 reps, left arm 20 reps, right arm 5 push ups + 5 more (One Day Like This - Elbow, instead of curiosity stream today) (Feeling the burn )
04/07/2021 A Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Then the main 5 DRILLS (A) 1. SR pull (high) 5 sets of 6 secs Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Lats, triceps, grip 2. Door horizontal press 6 sets of 6 secs Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, shoulders, triceps, abdominals 3. SR pull (middle) 5 sets of 6 secs Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, triceps, grip 4. Door top press 5 sets of 6 secs Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally. Muscles trained: Shoulders, triceps 5. Wall squat 3 sets of 30 secs Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs. Muscles trained: Quads, glutes, hamstrings
Day 4: Push ups 5 15 reps, left 15 reps, right 20 reps, left 20 reps, right (Day of rest tomorrow and Saturdays, most likely Thursdays too )
05/07/2021 B Did my ILIT: Impromptu Loadless Isometric Training before my main routine Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds 5 DRILLS (B) 1. SR press (middle) 5 sets of 6 secs Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, biceps 2. Door horizontal row 5 sets of 6 secs Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, biceps, grip 3. Door lateral raise 5 sets of 6 secs Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders 4. SR abdominal press I 5 sets of 6 secs Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Abdominals, hip flexors, chest, triceps 5. SR thigh curl/press II 5 sets of 6 secs Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat. Muscles trained: Hamstrings (rear leg), quadriceps (front leg) Also got back into doing 10 minutes of Kettlbell swings which I've done 200 reps of