The Push-Up Daily Challenge

30x push ups

 

29/11/2021

Spoiler: The Burn Count Day 2

Then I did The Burn Count Day 2

Front Squat Bottom Position;

Hypertrophy: 2 sets of 30 secs

Bent-Row Bottom Position:

Hypertrophy: 2 sets of 30 secs

Chest Press

Hypertrophy: 2 sets of 30 secs

Then I did 25 push-ups. I didn't do the other stuff I normally do before my main routine as I had to get out of the hotel I was staying at for my workshop, so I did it later on when I got back home. But I did spend part of the day with my GF before she had to do a afternoon to closing time shift.

Spoiler: The Body only isometrics

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 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

The doing my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

 

30/11/2021

Spoiler: The Promethean Middle Position

I did The Promethean

Deadlift Middle Position;

Strength/Hypertrophy: 6 sets of 6 secs

Bicep Curls Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Shoulder/Over Head Press Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Then I did 25 push-ups.
I was in a rush today so I did the same set out as yesterday with the main routine in the morning then the extras later on in the day.

Spoiler: Body Only Isometrics

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 20 afterwards

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 I dif my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

 

150 yesterday

 

01/11/2021

Spoiler: The Burn Count Day 1

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout

I did The Burn Count Day 1

Deadlift Middle Position;

Hypertrophy: 2 sets of 30 secs

Bicep Curls Middle Position:

Hypertrophy: 2 sets of 30 secs

Shoulder/Over Head Press Middle Position:

Hypertrophy: 2 sets of 30 secs

Then I did 25 push-ups.
Again, I was in a rush today so I did the same set out as yesterday with the main routine in the morning then the extras later on in the day.

Spoiler: Body Only Isometrics

Did my ILIT: Impromptu Loadless Isometric Training 30 times before 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 I dif my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

I want to get back to my regular routine as I feel doing the body only routine as I feel it helps prep me up with my main routine.

 

02/12/2021

Spoiler: The Promethean Middle Position

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards

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 I dif my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

Then I did The Promethean

Deadlift Middle Position;

Strength/Hypertrophy: 6 sets of 6 secs

Bicep Curls Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Shoulder/Over Head Press Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Then I did 25 push-ups.

Then later on during the day I was doing a lot of Dumbbell swinging of swim strokes, pretend sword & shield play & pretend skip roping.

Then after that I did the Heavy Hands Shadow Boxing and my regular shadow boxing;

 

150

 

GoldsFit: Hinge

 

03/12/2021

Spoiler: The Burn Count Day 2 Middle Position

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout then 30 times 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

The doing my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

Then I did The Burn Count Day 2

Front Squat Middle Position;

Hypertrophy: 2 sets of 30 secs

Bent-Row Middle Position:

Hypertrophy: 2 sets of 30 secs

Chest Press

Hypertrophy: 2 sets of 30 secs

Then I did 25 push-ups & Dumbbell swinging with shadow boxing pretend swimming and other movements.

 

04/12/2021

Spoiler: The Promethean Middle Position

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards

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 I dif my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

Then I did The Promethean

Deadlift Middle Position;

Strength/Hypertrophy: 6 sets of 6 secs

Bicep Curls Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Shoulder/Over Head Press Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Then I did 25 push-ups.

Then later on during the day I was doing a lot of Dumbbell swinging and shadow boxing.

 

150

 

05/12/2021

Spoiler: The Burn Count Day 1 Middle Position

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards

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

The doing my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

Then I did The Burn Count Day 1

Deadlift Middle Position;

Hypertrophy: 2 sets of 30 secs

Bicep Curls Middle Position:

Hypertrophy: 2 sets of 30 secs

Shoulder Overhead Press Middle Position:

Hypertrophy: 2 sets of 30 secs

And after I did 25 push-ups.

 

Bench press, chest flies, pushups.

 

06/12/2021

Spoiler: The Promethean Middle Position

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards

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 I dif my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

Then I did The Promethean

Deadlift Middle Position;

Strength/Hypertrophy: 6 sets of 6 secs

Bicep Curls Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Shoulder/Over Head Press Middle Position:

Strength/Hypertrophy: 6 sets of 6 secs

Then I did 25 push-ups and some Dumbbell swimming movements, shadow boxing, Dumbbell jump roping & other randome movements.

 

270 yesterday

 

150 today

 

07/12/2021

Spoiler: The Burn Count Day 2 Middle Position

Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout then 30 times 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

The doing my 1 set of 6 secs of Zero Tech Body only;

1.SR PRESS - HIGH 1 set of 6-8 secs

Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

2.SR PRESS - MIDDLE Hold 1 set of 6-8 secs

Holf 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

3.SR PRESS - LOW 1 set of 6-8 secs

Hold your hands interlinked below your navel. 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

4.SR PULL - HIGH 1 set of 6-8 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

5.SR PULL - MIDDLE 1 set of 6-8 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

6.SR PULL - LOW 1 set of 6-8 secs

Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

7.SR REAR PRESS 1 set of 6-8 secs

Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

8.CHEST ISOTENSION 1 set of 6-8 secs

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

9.BACK ISOTENSION 1 set of 6-8 secs

With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

10.SHOULDER ISOTENSION 1 set of 6-8 secs

With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

11.LAT ISOTENSION 1 set of 6-8 secs

With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

12.SR ARM CURL/PRESS 1 set of 6-8 secs

With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

13.BICEPS ISOTENSION 1 set of 6-8 secs

Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

14.TRICEPS ISOTENSION 1 set of 6-8 secs

Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

15.FOREARM ISOTENSION 1 set of 6-8 secs

Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms

16.SR ABDOMINAL PRESS I 1 set of 6-8 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

17.ABDOMINAL ISOTENSION 1 set of 6-8 secs

Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

18.SR ABDOMINAL PRESS II 1 set of 6-8 secs

Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward 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

19.SPINAL ISOTENSION 1 set of 6-8 secs

Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 20-45 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

20.SR THIGH CURL/PRESS I 1 set of 6-8 secs

Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up 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: Quadriceps (lower leg), hamstrings (upper leg)

21.SR THIGH CURL/PRESS II 1 set of 6-8 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)

22.QUADRICEPS ISOTENSION 1 set of 6-8 secs

Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

23.HAMSTRING ISOTENSION 1 set of 6-8 secs

Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

24.CALF ISOTENSION 6 sets of 6-8 secs

Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

25.SR NECK PRESS - REAR 6 sets of 6-8 secs

Standing up with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

26.SR NECK PRESS - FRONT 1 set of 6-8 secs

Standing up, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

27.SR NECK PRESS - LATERAL 1 set of 6-8 secs

Standing up and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck

Then I did The Burn Count Day 2

Front Squat Middle Position;

Hypertrophy: 2 sets of 30 secs

Bent-Row Middle Position:

Hypertrophy: 2 sets of 30 secs

Chest Press

Hypertrophy: 2 sets of 30 secs

Then I did 25 push-ups & Dumbbell swinging with shadow boxing pretend swimming movements, skiing and jump rope.

Also walking the family dog & playing tug of war with him. Boy otbwas a lot more exhausting than I thought.

 

150

 

GoldsFit: Push/Pull