Home Workout with Resistance Bands. Saturday, 9/4/10

Banded Pushups (with purples)
6 reps
8 reps
8 reps
8 reps

Banded Chest Press (with pauses)
3 x 8 reps

Close-Grip Perfect Pushups
2 x 12 reps

Banded Bent-Over Rows (with pauses, with purples)
4 x 5 reps

Banded "Simulated" Lat Pulldowns
4 x 5 reps

Banded Pullaparts
3 x 8 reps

Banded Tricep Extensions
2 x 12 reps

Bicep Curls
-> with 27lb dumbell??
7 reps each arm
6 reps each arm

Banded Tricep Extension Kickbacks
-> with mini-bands
2 x 15 reps

Banded Hammer Curls (with purples)
2 x 16 reps

BACK TO BENCH!! FEELING GOOD!! Wednesday, 6/2/10.

***** FIRST DAY BENCHING IN OVER A MONTH. I'M STARTING FAIRLY LIGHT TO PHASE BACK INTO THINGS. MY ELBOWS FELT GOOD TODAY. I'M VERY EXCITED. IT'S GOING TO BE A GREAT SUMMER. I LIFTED WEIGHTS TODAY AND IT WENT A LITTLE SOMETHING LIKE THIS:

Bench 3x8
-> all slow and controlled with pauses
95
95
95
-> feels good.

Incline Bench 3x8
-> all slow and controlled with pauses
75
75
75

Banded Bench (no weight) 3x8
-> all with 1 purple (doubled) and with tricep emphasis

Light Bicep Curls 3x8
-> Dean suggested these and I like them!!
-> only with 10 lbs in each hand, slow and controlled, always flexing the triceps at the bottom.
-> ELBOWS FEEL GOOD!!

Light Banded Tricep Work
3x8 pushdowns with 1 red (singled)
3x8 overhead spread-aparts with 1 red (singled)

**** STRETCHED AFTERWARDS ****

Banded Bench and Back, Saturday 5/15/10

Reverse Banded Supine Rows
5x5 with 1 purple (doubled) at Smith Machine
--> couldn't get chest to touch bar but band resistance was good
--> elbows feel good.

Banded Bench (no weight)
8 reps
10 reps
10 reps
12 reps
-> all at same resistance with 1 purple (doubled)

Banded Upright Row (Lower Back, Inner Lat)
-> with 1 purple (doubled) and close grip and body at 45 degree angle above parallel
5x8

Seated Front Raises (Banded)
5 reps
8 reps
8 reps
8 reps
-> all with 1 purple (singled) and bringing arms all the way up

Banded Pull Aparts
4x8
-> with 1 purple (doubled)

Banded Tricep Push-Downs
4x10 with 1 purple (singled)
-> pushing bands apart/out and down

Ultra-Wide Grip Pullups
3x8 body weight, slow and controlled
-> ELBOW FEELS GOOD!!

Banded Flys
3x10
-> standing with 1 purple (doubled) and wrapped around back

--> ELBOW FEELS SO-SO.

**** STRETCHING AFTER ****

This One's for The Haters - Banded Bench and Back Day 5/8/10

-> Since I experienced some elbow pain last week, I am going to do mostly the same workouts but with the resistance bands instead of the weights to not aggravate my very important elbow joints further.

-> great idea Dave for "Body by Ben" however somebody beat us to it haha (bodybyben.com -> I am not an official sponsor, please note that BodyByBen does not endorse this statement). However, this did not stop me from having an amazing day and coming up with some new exercises that use only resistance bands. The creativity is always flowing.

... SO WITHOUT FURTHER ADO, HERE IT IS ...

Banded Bench (no weight)
8 reps with 1 purple (doubled) and 1 red (doubled)
2 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)
4 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)
4 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)

Banded Incline Bench (no weight)
5 reps with 1 purple (doubled) and 1 red (doubled)
5 reps with 1 purple (doubled) and 1 red (doubled)
4 reps with 1 purple (doubled) and 1 red (doubled)
5 reps with 1 purple (doubled) and 1 red (doubled)

Banded Shoulder Press (no weight)
8 reps with 1 purple (singled - looped around me)
8 reps with 1 purple (singled - looped around me)
8 reps with 1 purple (singled - looped around me)

Banded One-Arm Rows (looped bands through handles on the 100lb plates)
7 reps each arm with 1 red (doubled)
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands

Banded Lateral Lat Pulldown (no weight)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Face Pulls (no weight)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Chest Flys (no weight, thumbs in)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Shrugs
8 reps while stepping on 1 red (doubled)
8 reps while stepping on 1 red (doubled) & holding 10lb plate looped through bands in each hand
10 reps while stepping on 1 red (doubled) & holding 10lb plate looped through bands in each hand

---->>> NO ELBOW PAIN TODAY!!!!

**** SOME STRETCHING AFTER ****