The Push-Up Daily Challenge

Discussion in 'Fitness' started by Superman#, Apr 2, 2020.

  1. 03/11/2021

    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

    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 this

    The Promethean

    Deadlift Bottom Position;

    Strength/Hypertrophy: 6 sets of 6 secs

    Bicep Curls Bottom Position:

    Strength/Hypertrophy: 6 sets of 6 secs


    Shoulder/Over Head Press Bottom Position:

    Strength/Hypertrophy: 6 sets of 6 secs

    Then did 20 push-ups & jump roping with Dumbbells and shadow boxing.
     
    Talz, Buddhism Is True and palindromo like this.
  2. palindromo

    palindromo Fapstronaut

  3. Talz

    Talz Fapstronaut

    x50 Push-ups
    x50 Leg Raises
    x50 Squats
    x6 Pull-ups with a negative pull-up on the way down
     
  4. Buddhism Is True, palindromo and Talz like this.
  5. 05/11/2021

    Did my ILIT: Impromptu Loadless Isometric Training 50 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

    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 this

    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

    For the chest press I did a reverse grip & I think I've felt it more in my chest. Will experiment with it more to see.

    Then I did 20 push-ups and used my dumbbells like a jump rope and did invisible skipping as also Dumbbell swinging and shadow boxing.
     
  6. Talz

    Talz Fapstronaut

    x50 Push-ups
    x50 Leg Raises
    x50 Squats
    x6 Pull-ups with a negative pull-up on the way down
     
  7. 06/11/2021

    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

    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 this

    The Promethean

    Deadlift Bottom Position;

    Strength/Hypertrophy: 6 sets of 6 secs

    Bicep Curls Bottom Position:

    Strength/Hypertrophy: 6 sets of 6 secs


    Shoulder/Over Head Press Bottom Position:

    Strength/Hypertrophy: 6 sets of 6 secs

    Then did 20 push-ups, was in a rush today so I didn't do anything else
     
  8. palindromo

    palindromo Fapstronaut

  9. Talz

    Talz Fapstronaut

    x50 Push-ups
    x50 Leg Raises
    x50 Squats
    x6 Pull-ups with a negative pull-up on the way down
     
  10. 07/11/2021

    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

    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 this

    The Burn Count Day 1


    Deadlift Bottom Position;

    Hypertrophy: 2 sets of 30 secs

    Bicep Curls Bottom Position:

    Hypertrophy: 2 sets of 30 secs

    Shoulder/Over Head Press Bottom Position::

    Hypertrophy: 2 sets of 30 secs

    And after that I did 20 push-ups and some Dumbbell swinging, shadow boxing & jumprope with dumbbells.
     
    Last edited: Nov 24, 2021
    palindromo, Buddhism Is True and Talz like this.
  11. I'm debating on wherther to chang my routine after the 20/11/2021, which is suppose to be switching from Bottom Position to Middle Position of my Isometric exercises, to something else than what I am doing at the moment.

    The Promethean

    Deadlift;

    Strength/Hypertrophy: 6 sets of 6 secs

    Bicep Curls;

    Strength/Hypertrophy: 6 sets of 6 secs

    Shoulder/Over Head Press;

    Strength/Hypertrophy: 6 sets of 6 secs

    Then


    The Burn Count Day 1

    Deadlift;

    Hypertrophy: 2 sets of 30 secs

    Bicep Curls;

    Hypertrophy: 2 sets of 30 secs

    Shoulder/Over Head Press;

    Hypertrophy: 2 sets of 30 secs

    Then The Promethean again

    Then

    The Burn Count Day 2
    Front Squat;

    Hypertrophy: 2 sets of 30 secs

    Bent-Row;

    Hypertrophy: 2 sets of 30 secs

    Chest Press;

    Hypertrophy: 2 sets of 30 secs

    Repeat from there.

    This has been good so far, buy feel I want to focus more on muscle building.


    At first I was going to waiting to finish this from Bottom, middle & top position with doing each position in a 6 week interval. Then after the 12/02/2022 was thinking of doing The Promethean Mark 2 & the Burn Count on the same day which would go like this;


    The Promethean Mark 2 Day 1 &

    The Burn Count Day 1


    Deadlift;


    Strength/Hypertrophy: 6 Sets of 6


    Hypertrophy: 2 sets of 30 secs


    Bicep Curls;


    Strength/Hypertrophy: 6 Sets of 6


    Hypertrophy: 2 sets of 30 secs


    Shoulder/Over Head Press;


    Strength/Hypertrophy: 6 Sets of 6


    Hypertrophy: 2 sets of 30 secs


    Then


    The Promethean Mark 2 Day 2 &

    The Burn Count Day 2


    Front Squat;


    Strength/Hypertrophy: 6 Sets of 6


    Hypertrophy: 2 sets of 30 secs



    Bent-Row;


    Strength/Hypertrophy: 6 Sets of 6


    Hypertrophy: 2 sets of 30 secs



    Chest Press;


    Strength/Hypertrophy: 6 Sets of 6


    Hypertrophy: 2 sets of 30 secs


    For 6 days or just keep repeating with no days off. This was the plan at first, but then thinking more of just wanting to build more muscle & remembed this muscle building routine;

    3 Days On routine with it going like this;

    Day 1

    Shoulder Press

    Front Raises

    Bicep Curls


    Day 2

    Front Squats

    Calf Raises

    Deadlift

    Day 3


    Bent Over Row

    Shrug

    Tricep Press or Chest Press

    All for either 20-45 second holds

    Not going to use the Chest press and debating on whether to switch the Tricep press (Which is also a tricep extension) with the tricep kick back as when trying the Tricep Press it keeps hurting my elbows.

    From the book;


    "3 Days On is an isometric variation of the classic bodybuilding “split” workout. There are lots of exercises designed to cover the entire body; with upper-body on Days One and Three, and lower-body on Day Two. The program is also designed to be high intensity, with the athlete pushing to muscle failure over three timed periods of 20-45 seconds (this being the approximate time it takes to deplete the ATP-PC system so crucial for muscle growth: see page 272). Because this workout relies purely on perceived max effort, it works best if rotated with methods based on predetermined Target Loads. If this method is too difficult to recover from, either add rest days or perform the three days on Monday, Wednesday and Friday instead."

    I'm also going to be doing this afterwards as well;


    ISOMETRICS FOR BODYBUILDING SPECIALIZATION
    From the book;

    "Of all the bodybuilding writers who have taken bodybuilding seriously, Dr Chad Waterbury’s approach is one of the most intelligent. A bodybuilding coach at heart, Waterbury turned to isometrics as a means of boosting muscle growth after observing the calf musculature of ballet dancers. It’s a truism in bodybuilding that calves are notoriously difficult to develop, but Chad noticed that the dancers all had amazing, muscular calves: developed by isometrically standing en pointe for hours on end. Chad reasoned that he could apply the same principles to bodybuilding to generate explosive growth in lagging muscle groups—and his experiments payed off enormously. If you are a bodybuilder, you owe it to yourself to give Dr Waterbury’s specialization method a try: even if you have no intention of substituting your weights for isometrics anytime soon.

    Use 100% effort Rest 2-3 minutes between reps Use Feedback Mode and record average loads and times of each repetition These examples are inspired by Dr Waterbury’s approach and although only three samples are given, the exact same principles (5 sets of 10 seconds maximum contraction, 2-3 minutes between reps) can be applied to any lagging muscle. It’s probably best to specialize on just one muscle at a time, however. This program calls for the tightest contraction possible—perform all drills with the target muscles as close to full “squeeze” as you can. Chad advised bodybuilders to make progress by increasing the frequency of these mini-sessions. Begin with two specialization sessions per week (as well as your regular training routine), and add a mini-session every other week, until you reach 4-6 per week."


    What I plan to do for the specialisation is;

    Day 1

    Standing Chest Press from Reddeltaproject's Isometric book

    Day 2

    Calf Raises


    Day 3

    Something for the back that focuses on my lats.


    Also to still have a strength routine from the book as well for Strength, with either of the 2 of 1 inspired by Bruce Lee's isometric routine, 8 exercises of 1 sets of 6-12 secs or a dedicated weight lifting one of 12 exercises of 1 sets of 4 secs.

    So what do you guys think?
     
  12. Zephon

    Zephon Fapstronaut

    1x10 deep pushups with 2,5 kg weight plate (weight plate fell down after 10 reps)
    1x21 deep pushups
    1x10 regular pushups with 2,5 kg weight plate
    1x12 regular pushups with 2 kg weight plate
    1x20 diamond pushups
    2x12 decline pushups
    2x12 leg-raised + decline pushups
    2x14 spider-man + decline pushups
    1x12 tricep extensions (with 9 kg dumbell for each arm)
    1x12 tricep extension with tricep bar (15 kg + bar itself)
    1x12 hexpress with tricep bar (15 kg + bar itself)
     
  13. 08/11/2021

    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

    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 this

    The Promethean

    Deadlift Bottom Position;

    Strength/Hypertrophy: 6 sets of 6 secs

    Bicep Curls Bottom Position:

    Strength/Hypertrophy: 6 sets of 6 secs

    Shoulder/Over Head Press Bottom Position:

    Strength/Hypertrophy: 6 sets of 6 secs

    Then did 20 push-ups, was in a rush today so I didn't do anything else.
     
  14. Marshall 5

    Marshall 5 Fapstronaut

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  15. hewm

    hewm Fapstronaut

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  16. 09/11/2021

    Did my ILIT: Impromptu Loadless Isometric Training 50 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 did this

    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

    For the chest press I did a reverse grip & I think I've felt it more in my chest. Will experiment with it more to see.

    I was in a Rush today I only did the ILIT & main routine, but I did do them later on during the day.

    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 20 push-ups dumbbell swinging, used my dumbbells like a jump rope and did invisible skipping as also Dumbbell swinging and shadow boxing.
     
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  17. The right effort is never wasted.
     
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  18. palindromo

    palindromo Fapstronaut

    150 yesterday
     
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