19/08/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & before my breakfast 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Zercher Squat Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Deadlift Bottom Position; Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Shoulder/Over Head Press Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% Still feeling a bit off and I didn't exercise till later on in the day, but felt I've done alright today.
Getting back on my pushup challenge. Aiming for 100 pushups every morning. 4 x 25 pushups. First set are always brutal as I literally plop on the floor right after I get out of bed.
23/08/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Zercher Squat Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Deadlift Bottom Position; Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Shoulder/Over Head Press Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% After that I did 20 push-ups. I was at a festival and I didn't do any exercising outside from a lot of walking from the 20th-22nd, as I didn't bring my equipment as I wasn't sure of it would get nicked or not and was too exhausted to try and do anything else.
24/08/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Zercher Squat Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Deadlift Bottom Position; Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Shoulder/Over Head Press Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% After that I did 20 push-ups.
25/08/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Zercher Squat Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Deadlift Bottom Position; Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Shoulder/Over Head Press Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% After that I did 20 push-ups. Felt the session was good despite the lack of sleep.
26/08/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Zercher Squat Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Deadlift Bottom Position; Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Shoulder/Over Head Press Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% After that I did 20 push-ups.
