1x20 regular pushups 1x20 wide-grip pushups 1x20 diamond-pushups 1x10 incline-pushups 2x15 incline-pushups 1x20 decline-pushups 1x10 bodyweight-rows 1x20 decline-pushups 1x10 bodyweight-rows 1x16 decline + spiderman pushups 1x10 bodyweight-rows 1x20 decline + spiderman pushups 1x5 pullups with biceps 1x16 bench dip 1x5 pullups with biceps 1x20 bench dip 1x5 pullups with biceps 1x20 bench dip 1x15 db palm curl with 12 kg dumbbell 1x10 regular pullups with assisting foot 1x15 db palm curl with 15 kg dumbbell 1x10 regular pullups with assisting foot 1x18 db palm curl with 15 kg dumbbell 1x20 regular pullups with assisting feet 1x10 deep pushups 1x10 decline pushups 1x10 incline pushups Lower arms are hurting a bit. Last days much more. Any ideas?
06/07/2021 A Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Then the main 5 DRILLS (A) 1. SR pull (high) 5 sets of 6 secs Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Lats, triceps, grip 2. Door horizontal press 6 sets of 6 secs Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, shoulders, triceps, abdominals 3. SR pull (middle) 5 sets of 6 secs Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, triceps, grip 4. Door top press 5 sets of 6 secs Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally. Muscles trained: Shoulders, triceps 5. Wall squat 3 sets of 30 secs Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs. Muscles trained: Quads, glutes, hamstrings
07/07/2021 B Did my ILIT: Impromptu Loadless Isometric Training before my main routine Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds 5 DRILLS (B) 1. SR press (middle) 5 sets of 6 secs Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, biceps 2. Door horizontal row 5 sets of 6 secs Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, biceps, grip 3. Door lateral raise 5 sets of 6 secs Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders 4. SR abdominal press I 5 sets of 6 secs Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Abdominals, hip flexors, chest, triceps 5. SR thigh curl/press II 5 sets of 6 secs Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat. Muscles trained: Hamstrings (rear leg), quadriceps (front leg) Didn't do any Kettlbell swings today as I didn't have time & didn't do them yesterday as the night before I had a terrible night sleep and didn't feel like doing it.
08/07/2021 A Forgit to do my ILIT: Impromptu Loadless Isometric Training before my workout so I did it twice 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 the main 5 DRILLS (A) 1. SR pull (high) 5 sets of 6 secs Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Lats, triceps, grip 2. Door horizontal press 6 sets of 6 secs Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, shoulders, triceps, abdominals 3. SR pull (middle) 5 sets of 6 secs Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, triceps, grip 4. Door top press 5 sets of 6 secs Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally. Muscles trained: Shoulders, triceps 5. Wall squat 3 sets of 30 secs Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs. Muscles trained: Quads, glutes, hamstrings Didn't do my Kettlbell swings as I wasn't in the mood because of a terrible night sleep last night.
3 pull-ups X 7 = 21 1-2-3-4-5-4-3-2-1 push-up pyramids X 2 = 50 While listening to Manchester Orchestra's "I've Got Friends" on repeat for some reason. Protein shake and dinner then PT on the lower back for an hour while watching StarGate SG-1. I'm back in the game, get fukt universe!
09/07/2021 B Did my ILIT: Impromptu Loadless Isometric Training before my main routine Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds 5 DRILLS (B) 1. SR press (middle) 5 sets of 6 secs Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, biceps 2. Door horizontal row 5 sets of 6 secs Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, biceps, grip 3. Door lateral raise 5 sets of 6 secs Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders 4. SR abdominal press I 5 sets of 6 secs Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Abdominals, hip flexors, chest, triceps 5. SR thigh curl/press II 5 sets of 6 secs Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat. Muscles trained: Hamstrings (rear leg), quadriceps (front leg) Been getting lazy on my Kettlbell swings, got distracted by a game on my phone, where I feel I don't have enough time to do it. But I want to not get distracted by my game before or during my routine & play ot after I've done everything before.
10/07/2021 A Forgot to do my ILIT: Impromptu Loadless Isometric Training before my workout so I did it twice, one after my main routine & the other after my Kettlbell swings Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Then the main 5 DRILLS (A) 1. SR pull (high) 5 sets of 6 secs Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Lats, triceps, grip 2. Door horizontal press 6 sets of 6 secs Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, shoulders, triceps, abdominals 3. SR pull (middle) 5 sets of 6 secs Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, triceps, grip 4. Door top press 5 sets of 6 secs Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally. Muscles trained: Shoulders, triceps 5. Wall squat 3 sets of 30 secs Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs. Muscles trained: Quads, glutes, hamstrings Got back into doing 10 minutes of Kettlbell swings and boy was it tiring, did 215 reps within the time.
1x20 leg-raised pushups 1x22 diamond pushups 1x16 decline-pushups 1x10 pike-pushups 1x10 chest-dips 1x16 diamond + decline pushups 2x3 wide-grip pullups (WITHOUT HELP!! FINALLY) 1x16 incline pushups on backfeet 1x10 incline pushupsk 1x20 spiderman + staggered pushup (10 per arm) 1x10 decline + pike-pushups 1x20 pushup on one fist and 5 fingers of other hand (10 per side) 1x20 one-arm-pushup with assisting fingers of other hand (10 per arm) 1x20 pushups with one hand on bed (10 per arm) 1x10 spiderman pushups 1x10 staggered pushups 2x20 svend press (with 2,5 kg in total) 1x2 tucked lever pull-up (hard as hell but I could do it!!)
