T Nation

Bands, Machines, and Dumbbells, Oh My!

Placeholder for log for Transformation challege

Starting pics

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Since gyms are closed - started the year off a bands only leg work out.

I’m following the James Grage TA2 Undersun Resistance Band workouts - which is bro split with 4-6 exercises per muscle group. The goal is do hard sets as much as possible to hit the ground running when gyms open up.

I will also work the John Meadows - Work out with me Upper Lower days when time crunched.

  • Sunday: Off
  • Monday: Back
  • Tuesday: Chest
  • Wednesday: Off
  • Thursday: Arms
  • Friday: Shoulders
  • Saturday: Legs

Sets/Reps

All exercises use the follow rep and set structure.

  1. 20 reps (low-medium intensity. feel burn 12-14 reps in)
  2. 10 Reps (high intensity)
  3. 10 Reps (high intensity)
  4. 15 Reps (low-medium intensity. double rep speed and shorten ROM)

Legs was

  1. OVERHEAD SQUAT
  2. STIFF LEG DEADLIFT
  3. BULGARIAN SPlT SQUATS - stopped at 2 sets due bad knees - will work up to 4 sets
  4. SINGLE LEG CALF RAISE
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Good on ya for getting stuck in to it mate.
So no gyms open anywhere in your neck of the woods?

Yes … closed until Jan 24 minimum.

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Back at after a week off due to a full time course - we will call it a deload. Still kept up with 45 minutes of walking each day.

Did Chest today.

1* PUSH-UP w/ BAND
2* REVERSE GRIP FLYE
3* WRAPAROUND MOST MUSCULAR
4* WRAPAROUND PRESS

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Bands only Back day today.

  1. Standing anchored high rows
  2. Pull aparts - chest high
  3. Standing supinated grip low rows
  4. Archer pulls

All exercises use the follow rep and set structure.

  1. 20 reps (low-medium intensity. feel burn 15 reps in- do 5 more)
  2. 10 Reps (high intensity) - stronger band or more stretched band
  3. 10 Reps (high intensity) - stronger band or more stretched band
  4. 15 Reps (low-medium intensity. double rep speed and shorten ROM)
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Log for 2 days … bands only with the same rep structure as before:

Tuesday # Arms

  1. STANDING BICEPS CURLS
  2. SINGLE-ARM CONCENTRATION CURLS
  3. SINGLE-ARM OVERHEAD EXTENSIONS
  4. SINGLE-ARM KICKBACKS

Wednesday # Shoulders

  1. STANDING SINGLE-ARM PRESS
  2. SINGLE-ARM LATERAL RAISE
  3. HIGH PULL APARTS
  4. FRONT RAISES
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Legs day is always blah … arthritis and bad ankles and knees mean it is harder to find exercises that can be done and can be progressed - especially with only bands at home.

Did banded Romanian deadlifts, banded split squats and banded sissy squats and finished with single leg stair calf raises … fun stuff.

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