22/09/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my warm-up & 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Deadlift Bottom Position; Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Zercher Squat Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Shoulder/Over Head Press Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80%
23/09/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my warm-up & 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Deadlift Bottom Position; Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Zercher Squat Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Shoulder/Over Head Press Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80%
24/09/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my warm-up & 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Deadlift Bottom Position; Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Zercher Squat Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Shoulder/Over Head Press Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% Feel like shot today as I pmod 3 times today & it caused me to be lazy as watching YouTube before exercising and drinking huel Shakes instead of my regular breakfast smoothie and nearly being late for work, which has been becoming more of a regular habit which I want to stop.
25/09/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my warm-up & 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Deadlift Bottom Position; Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Zercher Squat Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Shoulder/Over Head Press Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% Did the same but only 2 times.
60 push ups 45 kettle bell swings 15 chin ups 10 pull ups And the first four exercises in this ab work out.
26/09/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before and my warm-up & 2 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Deadlift Bottom Position; Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Zercher Squat Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Shoulder/Over Head Press Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% No PMOING. Sorry this was late, I was busy on the 26th.
27/09/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my warm-up & 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 Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Deadlift Bottom Position; Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Zercher Squat Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Shoulder/Over Head Press Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80%
28/09/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times after my workout. Forgot to do some before. Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Using the Iso-flo; https://www.bullworker.com/product/iso-flo/ Doing my own version of this routine Which are; Deadlift Bottom Position; Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Zercher Squat Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Shoulder/Over Head Press Bottom Position: Strength: 6 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 30 secs Doing the tension like this; Max strength 3 secs 100% Strength/Hypertrophy 6 secs 90% Hypertrophy 20-45 secs 60-80% Not feeling too great as of last night as going through a stressful day of work with going through a mental breakdown before finishing work & going to bed at 4am, because getting back at 2am I spent a lot of time looking at my phone and tablet looking at YouTube and Manga to calm myself down before bed. Didn't do too bad, as my fitbit showed my usual active minutes of over 60 minutes, but felt a bit off today.
