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 ****

Banded Back and Bench, Tuesday 5/11/10

Banded Bent-Over Rows (no weight) 5x5
-> with 1 purple (doubled), thumbless grip
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Chest Flys (on flat bench, no weight) 5x5
-> with 1 red (doubled) and palms facing up
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Shrugs (no weight) 4x8
-> with 1 purple (doubled), thumbless grip, last 2 sets with pauses
8 reps
8 reps
8 reps
8 reps

Banded Tricep Pushdowns (no weight) 4x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps
8 reps

Banded Standing Pullovers (no weight) 4x8
-> with 1 purple (singled), and palms facing down, and bringing arms all the way up with hands directly above head to finish every rep
8 reps
8 reps
8 reps
8 reps

Banded Front Raises 4x8
-> with 1 red (singled), and thumbs pointing up
8 reps
8 reps
8 reps
8 reps

Banded Overhead Tricep Extensions (no weight) 3x8
-> with 1 red (singled), arms close together, with pauses
8 reps
8 reps
8 reps
-> I THINK THESE MIGHT HAVE AGGRAVATED MY ELBOWS SLIGHTLY.

Banded Inner Grip Hammer Curls (no weight) 3x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps

-> TODAY DIDN'T QUITE GO AS I WANTED IT TO. DURING THE WORKOUT I DID NOT HAVE ANY SERIOUS ELBOW PAIN LIKE I WAS FEELING ON SOME DAYS LAST WEEK, HOWEVER AS I'M POSTING THIS A FEW HOURS AFTER THE WORKOUT MY ELBOWS AREN'T QUITE FEELING 100%.

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 ****