29/12/2021 Today I've only did The Burn Count Day 1 Top Position and warmed up with 1 kg Dumbbells doing each exercises & tricep kick backs I did The Burn Count Day 1 Deadlift Top Position; Hypertrophy: 2 sets of 30 secs Bicep Curls Top Position: Hypertrophy: 2 sets of 30 secs Shoulder/Over Head Press Top Position: Hypertrophy: 2 sets of 30 secs This cold is really a bummer where I just don't feel like doing much.
10 pushups today...but lacking consistency. Reminder to self: do some pushup Before work and After work.
30/12/2021 Today I've only did The Promethean Top Position and warmed up with 1 kg Dumbbells doing each exercises & tricep kick backs; Deadlift Top Position; Strength/Hypertrophy: 6 sets of 6 secs Bicep Curls Top Position: Strength/Hypertrophy: 6 sets of 6 secs Shoulder/Over Head Press Top Position: Strength/Hypertrophy: 6 sets of 6 secs
31/12/2021 Today I've only did The Burn Count Day 2 Top Position and warmed up with 1 kg Dumbbells doing each exercises & tricep kick backs; Front Squat Top Position; Hypertrophy: 2 sets of 30 secs Bent-Row Top Position: Hypertrophy: 2 sets of 30 secs Chest Press: Hypertrophy: 2 sets of 30 secs Today is the last day of my Promethean & Burn Count combo, as I'll be doing a new routine next week. Will take a short break from exercising and start my new routine next week. Happy New Year everyone.
04/01/2021 3 Days On Day 1 (Bottom Position) Warm up Spoiler: ILIT Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Spoiler: 3DO W.A.T.C.H With 2 KG Dumbbells I did; Shoulder Press: 1 set of 60 Reps Front Raises 1 set of 60 Reps Bicep Curls 1 set of 60 Reps Front Squats 1 set of 60 Reps Calf Raises 1 set of 60 Reps Deadlift 1 set of 60 Reps Bent Over Row 1 set of 60 Reps Shrug 1 set of 60 Reps Tricep Press 1 set of 60 Reps Then I did 10 Push-ups Spoiler: 3DO Day 1 BP 3DO Day 1 BP Shoulder Press 3 sets of 30-45 Secs Front Raises 3 sets of 30-45 Secs Bicep Curls 3 sets of 30-45 Secs Then I did 10 Hindu Push-ups Today is the start of my new routine from Paul Wade's Ultimate Isometrics Manual, the 3 Days On. This routine focuses more on muscle building, which I want to focus more on.
05/01/2021 3 Days On Day 2 (Bottom Position) Warm up Spoiler: ILIT Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Spoiler: 3DO W.A.T.C.H With 2 KG Dumbbells I did; Shoulder Press: 1 set of 60 Reps Front Raises 1 set of 60 Reps Bicep Curls 1 set of 60 Reps Front Squats 1 set of 60 Reps Calf Raises 1 set of 60 Reps Deadlift 1 set of 60 Reps Bent Over Row 1 set of 60 Reps Shrug 1 set of 60 Reps Tricep Press 1 set of 60 Reps Spoiler: 3DO Day 2 BP 3DO Day 2 BP Front Squats 3 sets of 30-45 Secs Calf Raises 3 sets of 30-45 Secs Deadlift 3 sets of 30-45 Secs Then I did 10 Push-ups (forgot to do them after the W.A.T.C.H warm up) Then I did 10 Hindu Squats
Guys! Question: How do I save a forum? I mean, I would like to save this forum somewhere - in this way when I want to write here, it will be easy to find
06/01/2021 3 Days On Day 3 (Bottom Position) Warm up Spoiler: ILIT Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Spoiler: 3DO Day 3 BP 3DO Day 3 BP Bent Over Row 3 sets of 30-45 Secs Shrug 3 sets of 30-45 Secs Tricep Press 3 sets of 30-45 Secs I didbt have enough time to do the 3DO W.A.T.C.H as I was in a rush, so I did it later on in the day. Spoiler: 3DO W.A.T.C.H With 2 KG Dumbbells I did; Shoulder Press: 1 set of 60 Reps Front Raises 1 set of 60 Reps Bicep Curls 1 set of 60 Reps Front Squats 1 set of 60 Reps Calf Raises 1 set of 60 Reps Deadlift 1 set of 60 Reps Bent Over Row 1 set of 60 Reps Shrug 1 set of 60 Reps Tricep Press 1 set of 60 Reps Then I did 10 Push-ups
15 for today. Keeping track of pushups I do is tough. I didn't reach my original goal of 25 this week. I'll do my best to continue pushups throughout the month.
07/01/2021 3 Days On Day 1 (Bottom Position) Warm up Spoiler: ILIT Did my ILIT: Impromptu Loadless Isometric Training 30 times before my workout & 30 afterwards Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Spoiler: 3DO Day 1 BP 3DO Day 1 BP Shoulder Press 3 sets of 30-45 Secs Front Raises 3 sets of 30-45 Secs Bicep Curls 3 sets of 30-45 Secs Then I did 10 Hindu Push-ups Spoiler: 3DO W.A.T.C.H With 2 KG Dumbbells I did; Shoulder Press: 1 set of 60 Reps Front Raises 1 set of 60 Reps Bicep Curls 1 set of 60 Reps Front Squats 1 set of 60 Reps Calf Raises 1 set of 60 Reps Deadlift 1 set of 60 Reps Bent Over Row 1 set of 60 Reps Shrug 1 set of 60 Reps Tricep Press 1 set of 60 Reps Then I did 10 Push-ups Again I didnt have enough time to do the full thing in one go, so I did my main thing first then my 3D0 W.A.T.C.H in the evening. Feel gutted that I'm causing issues with my time management because of my YouTube addiction.