12/02/2021 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 Kickbacks 1 set of 60 Reps 1 set of 20 Push-ups Spoiler: 3DO Day 2 BP 3DO Day 2 BP Front Squats 3 sets of 30 Secs Calf Raises 3 sets of 30 Secs Deadlift 3 sets of 30 Secs I've decided to add deadbugs to the end of my Isometric routine which I do; 3 Sets of 30 Then I did 15 Hindu Push-ups & 30 Hindu-Squats.
12/02/2022 100 push ups 13/02/2022 1.6 km row 20 rounds of 5 pull ups, 10 push ups, 15 squats 1.6 km row 14/02/2022 30cal cardio 40 DB Snatches 30 DB Box step overs 20 Toes to Ring 30 DB Box Step overs 40 DB Snatches today 100 push ups I‘m feeling great.
13/02/2021 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 Secs Shrug 3 sets of 30 Secs Tricep Kickback 3 sets of 30 Secs Deadbug; 3 Sets of 30 Woke up late & was in a rush so I didn't do my full routine.
15/02/2021 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 Secs Front Raises 3 sets of 30 Secs Bicep Curls 3 sets of 30 Secs Deadbug; 3 Sets of 30 Struggling to get myself organised to do more of my regular routine, as getting distracted by YouTube, when I have plenty of time to do the whole routine.
16/02/2021 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 Day 2 BP 3DO Day 2 BP Front Squats 3 sets of 30 Secs Calf Raises 3 sets of 30 Secs Deadlift 3 sets of 30 Secs Deadbug; 3 Sets of 30
17/02/2021 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 Secs Shrug 3 sets of 30 Secs Tricep Kickback 3 sets of 30 Secs Deadbug; 3 Sets of 30
18/02/2021 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 Secs Front Raises 3 sets of 30 Secs Bicep Curls 3 sets of 30 Secs Deadbug; 3 Sets of 30
19/02/2021 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 Day 2 BP 3DO Day 2 BP Front Squats 3 sets of 30 Secs Calf Raises 3 sets of 30 Secs Deadlift 3 sets of 30 Secs Deadbug; 3 Sets of 30 Also tried exercises from this video woth my Iso-Bow The 7 exercise their app recommended to me other 3 sets of 10 reps. It was a lot harder than I thought