Thursday, June 14, 2018

Resistance Bands - How to Choose & Best Exercises!



Which Rubber bands to choose and with which purpose!



Elastic bands description (resistance and sizes):



20 lbs (9 kg) – Red;

33 lbs (15 kg) – Black;

55 lbs ( 25 kg) – Purple;

83 lbs (38 kg) – Green;

100 lbs (45 kg) – Blue;



Technical specifications:



Red: 208cm x 1.3cm x 0.45cm

Black: 208cm x 2.2cm x 0.45cm

Purple: 208cm x 3.2cm x 0.45cm

Green: 208cm x 4.5cm x 0.45cm

Blue: 208cm x 6.4cm x 0.45cm



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Sunday, June 3, 2018

June 2018 Workout Plan - Cardio Strength Focus with Tabata Style HIIT






Sample Workouts
One
Deadlift
Suspension Trainer Push-up

Two
Goblet Squat
Suspension Trainer Reverse Flyes

Three
Squat-Press
Jumping Jacks

Four
Battle Ropes
Jumping Jacks

Five
Sumo Squat
High Knees

Six
Deadlift-Curl-Squat-Press

Seven
Deadlift
Jumping Jack
Goblet Squat
High Knees


Arm Training
TRX Tricep/Bicep Superset
Strength Band Pressdown/Hammer Curl
Strength Band Kickback/ Behind the Back Curl
Dumbbell Curl/Lying Dumbbell Tricep Extension


Leg Pump - Blood Flow Restricted
Bodyweight Squat
Bodyweight Calf Raises




Sunday, May 27, 2018

Hard Iron Labs Max Energy Pre Workout Powder Energy Drink w/Nitric Oxide




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Thursday, May 24, 2018

May 2018 Workout Plan - The actual workouts












helpYOUgetGAINStracked Workout for 263 ptsMay 21, 2018
  • Walked up the stairs (in lieu of the elevator)
    • 5 floors 10
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 00:30:00 6
  • Yard Work
    • 01:00:00 | intense 177
  • Body Weight One-Leg Squat
    • 10 reps 35
    • 10 reps 35

    helpYOUgetGAINStracked Workout for 3,111 ptsMay 20, 2018
    • Stair Machine
      • 00:12:50 62
    • Body Weight Squat
      • 30 reps 46
      • 30 reps 46
    • Light Walking (secondary e.g. commute, on the job, etc)
      • 02:00:00 24
    • Band Pull Aparts
      • 10 reps | 1/2-inch band 6
      • 10 reps | 1-inch band 70
      • 10 reps | 1 and 3/4-inch band 70
    • One-Arm Dumbbell Floor Press
      • 10 lb x 15 reps 53
      • 10 lb x 15 reps 53
      • 15 lb x 15 reps 56
      • 15 lb x 25 reps 65
      • 25 lb x 15 reps 65
      • 25 lb x 25 reps 75
      • 50 lb x 9 reps 81
      • 50 lb x 15 reps 91
      • 50 lb x 7 reps 75
      • 50 lb x 17 reps (PR) 93
      • 50 lb x 6 reps 70
      • 50 lb x 8 reps 78
    • Suspension Trainer Reverse Flyes
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193
      • 16 reps 193

      helpYOUgetGAINStracked Workout for 1,107 ptsMay 20, 2018
      • Light Walking (secondary e.g. commute, on the job, etc)
        • 03:00:00 36
      • Band Kneeling One-Arm Lat Pulldown
        • 50 reps 60
        • 50 reps 60
        • 50 reps 60
        • 50 reps 60
      • Band Pull Aparts
        • 10 reps | 1-inch band 70
        • 5 reps | 1 and 3/4-inch band 68
      • Band Kneeling Straight Arm Lat Pulldown
        • 50 reps 76
      • Band Assisted Chin-Up
        • 10 reps 70
        • 10 reps 70
        • 10 reps 70
      • Stair Machine
        • 00:06:30 31
      • Suspension Trainer Reverse Flyes
        • 15 reps 183
        • 16 reps (PR) 193

        helpYOUgetGAINStracked Workout for 99 ptsMay 17, 2018
        • Walked up the stairs (in lieu of the elevator)
          • 5 floors 10
        • Light Walking (secondary e.g. commute, on the job, etc)
          • 01:30:00 18
        • Band Pull Aparts
          • 20 reps | 1/2-inch band 13
          • 20 reps | 1/2-inch band 13
          • 30 reps | 1/2-inch band 19
          • 40 reps | 1/2-inch band 26

          helpYOUgetGAINStracked Workout for 2,405 ptsMay 16, 2018
          • Walked up the stairs (in lieu of the elevator)
            • 5 floors 10
          • Band Pull Aparts
            • 5 reps | 1 and 3/4-inch band 68
            • 5 reps | 1 and 3/4-inch band 68
            • 5 reps | 1 and 3/4-inch band 68
            • 5 reps | 1 and 3/4-inch band 68
            • 5 reps | 1 and 3/4-inch band 68
          • Band Chest Press
            • 25 reps 50
            • 25 reps 50
          • Suspension Trainer Triceps Extension
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
            • 10 reps 124
          • Suspension Trainer Biceps Curl
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
            • 10 reps 16
          • Suspension Trainer Power Pull
            • 13 reps 138
            • 13 reps 138
            • 13 reps 138
            • 13 reps (PR) 138

            helpYOUgetGAINStracked Workout for 378 ptsMay 15, 2018
            • Walked up the stairs (in lieu of the elevator)
              • 5 floors 10
            • Light Walking (secondary e.g. commute, on the job, etc)
              • 01:30:00 18
            • Band Pull Aparts
              • 20 reps | 1-inch band 70
              • 20 reps | 1-inch band 70
              • 20 reps | 1-inch band 70
              • 30 reps | 1-inch band 70
              • 30 reps | 1-inch band 70

              helpYOUgetGAINStracked Workout for 1,596 ptsMay 15, 2018
              • Suspension Trainer Inverted Rows
                • 3 reps 5
                • 6 reps 9
                • 10 reps 16
              • Suspension Trainer Reverse Flyes
                • 3 reps 55
                • 6 reps 92
                • 10 reps 135
              • Suspension Trainer Power Pull
                • 10 reps 113
                • 10 reps 113
                • 10 reps 113
                • 10 reps 113
              • Suspension Trainer Biceps Curl
                • 25 reps 40
                • 30 reps (PR) 48
                • 20 reps 32
              • Suspension Trainer Triceps Extension
                • 15 reps 168
                • 20 reps (PR) 209
              • Bent Over Band Row
                • 80 reps (PR) 115
              • Battle Ropes
                • 00:00:20 | intense 32
                • 00:00:20 | intense 32
                • 00:00:20 | intense 32
                • 00:00:20 | intense 32
                • 00:00:20 | intense 32
                • 00:00:20 | intense 32
                • 00:00:20 | broke a sweat 18
              • Foam Rolling
                • 00:05:00 9

                helpYOUgetGAINStracked Workout for 403 ptsMay 13, 2018
                • Farmer's Walk
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                  • 100 ft | 20 lb 7
                • Band Pull Aparts
                  • 10 reps | 1/2-inch band 6
                  • 10 reps | 1/2-inch band 6
                • Band Chest Press
                  • 10 reps 20
                  • 10 reps 20
                  • 10 reps 20
                • Standing Band Shoulder Press
                  • 10 reps 15
                  • 10 reps 15
                  • 10 reps 15
                • Battle Ropes
                  • 00:00:20 | easy 13
                  • 00:00:20 | easy 13
                  • 00:00:20 | easy 13
                  • 00:00:20 | easy 13
                  • 00:00:20 | easy 13
                  • 00:00:20 | easy 13
                  • 00:00:20 | easy 13
                  • 00:00:20 | easy (PR) 13

                  helpYOUgetGAINStracked Workout for 3,029 ptsMay 13, 2018
                  • Yard Work
                    • 02:15:00 | intense 399
                  • Renegade Push-Up
                    • 50 lb x 4 reps 51
                    • 50 lb x 4 reps 51
                    • 50 lb x 4 reps 51
                  • One-Arm Dumbbell Floor Press
                    • 15 lb x 25 reps 65
                    • 15 lb x 25 reps 65
                    • 20 lb x 25 reps 70
                    • 20 lb x 25 reps 70
                    • 25 lb x 25 reps 75
                    • 25 lb x 25 reps 75
                    • 35 lb x 16 reps 75
                    • 35 lb x 16 reps 75
                  • Band Chest Press
                    • 50 reps 100
                    • 50 reps 100
                  • Suspension Trainer Reverse Flyes
                    • 15 reps 183
                    • 15 reps 183
                    • 15 reps 183
                    • 15 reps (PR) 183
                    • 10 reps 135
                    • 10 reps 135
                  • Suspension Trainer Power Pull
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                    • 5 reps 67
                  • Suspension Trainer Inverted Rows
                    • 10 reps 16
                    • 10 reps 16

                    helpYOUgetGAINStracked Workout for 1,189 ptsMay 12, 2018
                    • Renegade Push-Up
                      • 30 lb x 3 reps 39
                      • 30 lb x 4 reps 44
                      • 50 lb x 4 reps (PR) 51
                    • Suspension Trainer Power Pull
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                      • 3 reps 46
                    • Suspension Trainer Reverse Flyes
                      • 10 reps 135

                      helpYOUgetGAINStracked Workout for 24 ptsMay 11, 2018
                      • Light Walking (secondary e.g. commute, on the job, etc)
                        • 02:00:00 24

                        Hey :) Many thanks for the prop bomb! Hope all is well with your fitness goals

                          helpYOUgetGAINStracked Workout for 1,876 ptsMay 9, 2018
                          • Band Pull Aparts
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                            • 10 reps | 1/2-inch band 6
                          • Band Chest Press
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 10 reps 20
                            • 35 reps 70
                            • 20 reps 40
                            • 20 reps 40
                            • 20 reps 40
                          • One-Arm Dumbbell Bench Press
                            • 20 lb x 25 reps 74
                            • 20 lb x 25 reps 74
                            • 20 lb x 25 reps 74
                            • 20 lb x 25 reps 74
                          • Suspension Trainer Reverse Flyes
                            • 10 reps 135
                            • 10 reps 135
                            • 10 reps 135
                            • 10 reps 135
                          • Suspension Trainer Power Pull
                            • 8 reps 96
                            • 8 reps 96
                            • 8 reps 96
                            • 8 reps 96
                            • 8 reps 96
                            • 8 reps 96
                          • Light Walking (secondary e.g. commute, on the job, etc)
                            • 01:00:00 12

                            helpYOUgetGAINStracked Workout for 182 ptsMay 8, 2018
                            • Band Pull Aparts
                              • 30 reps | 1-inch band 70
                              • 25 reps 16
                            • Moving boxes
                              • 00:30:00 | moderate (PR) 96

                              helpYOUgetGAINStracked Workout for 681 ptsMay 6, 2018
                              • Cycling (stationary)
                                • 00:15:00 | 2.5 mi 33
                              • Barbell Deadlift
                                • 105 lb x 10 reps 63
                                • 195 lb x 5 reps 99
                                • 245 lb x 1 reps 76
                                • 295 lb x 1 reps 106
                              • Dumbbell Bicep Curl
                                • 10 lb x 30 reps 30
                                • 10 lb x 30 reps 30
                                • 20 lb x 10 reps 26
                                • 20 lb x 10 reps 26
                                • 30 lb x 10 reps 28
                                • 30 lb x 10 reps 28
                                • 40 lb x 10 reps 30
                                • 40 lb x 10 reps 30
                                • 50 lb x 10 reps 32
                                • 50 lb x 10 reps 32
                              • Foam Rolling
                                • 00:07:00 12

                                helpYOUgetGAINStracked Workout for 1,698 ptsMay 5, 2018
                                • Yard Work
                                  • 00:30:00 | the gods hate me! 120
                                  • 02:00:00 | easy 80
                                • Band Pull Aparts
                                  • 20 reps | 1-inch band 70
                                  • 20 reps | 1-inch band 70
                                • One-Arm Dumbbell Floor Press
                                  • 10 lb x 50 reps 82
                                  • 10 lb x 50 reps 82
                                  • 15 lb x 20 reps 61
                                  • 15 lb x 20 reps 61
                                • Dumbbell Floor Press
                                  • 10 lb x 10 reps 48
                                  • 20 lb x 35 reps 79
                                  • 30 lb x 15 reps 69
                                  • 40 lb x 10 reps 72
                                • Suspension Trainer Power Pull
                                  • 5 reps 67
                                  • 5 reps 67
                                  • 5 reps 67
                                  • 5 reps 67
                                  • 5 reps 67
                                  • 5 reps 67
                                • Suspension Trainer Reverse Flyes
                                  • 5 reps 80
                                  • 5 reps 80
                                  • 5 reps 80
                                  • 5 reps 80
                                  • 5 reps 80

                                  helpYOUgetGAINStracked Workout for 1,298 ptsMay 5, 2018
                                  • Band Kneeling One-Arm Lat Pulldown
                                    • 30 reps 36
                                    • 30 reps 36
                                    • 15 reps 18
                                    • 15 reps 18
                                  • Band Assisted Chin-Up
                                    • 20 reps 119
                                    • 20 reps 119
                                    • 20 reps 119
                                    • 20 reps 119
                                  • Suspension Trainer Power Pull
                                    • 5 reps 67
                                    • 5 reps 67
                                    • 5 reps 67
                                    • 5 reps 67
                                    • 5 reps 67
                                    • 5 reps 67
                                  • Suspension Trainer Reverse Flyes
                                    • 12 reps 156
                                    • 12 reps 156

                                    helpYOUgetGAINStracked Workout for 1,210 ptsMay 2, 2018
                                    • Single Leg Extension
                                      • 10 lb x 80 reps 36
                                      • 10 lb x 80 reps 36
                                      • 20 lb x 50 reps 31
                                      • 20 lb x 50 reps 31
                                      • 20 lb x 50 reps 31
                                      • 20 lb x 50 reps 31
                                      • 20 lb x 75 reps 37
                                      • 20 lb x 75 reps (PR) 37
                                    • Band Pull Aparts
                                      • 10 reps | 1-inch band 70
                                      • 10 reps | 1-inch band 70
                                      • 10 reps | 1-inch band 70
                                      • 10 reps | 1-inch band 70
                                      • 10 reps | 1-inch band 70
                                      • 10 reps | 1-inch band 70
                                      • 10 reps | 1-inch band 70
                                    • Band Kneeling One-Arm Lat Pulldown
                                      • 60 reps 72
                                      • 60 reps 72
                                    • Seated Band Row
                                      • 25 reps 36
                                      • 50 reps 72
                                      • 60 reps 86
                                      • 60 reps (PR) 86
                                    • One-Arm Face Pull
                                      • 15 lb x 30 reps 10
                                      • 15 lb x 30 reps 10


                                      helpYOUgetGAINStracked Workout for 2,752 ptsMay 1, 2018
                                      • Suspension Trainer Inverted Rows
                                        • 25 reps 40
                                        • 25 reps 40
                                      • Suspension Trainer Power Pull
                                        • 11 reps 121
                                        • 11 reps 121
                                        • 11 reps 121
                                        • 11 reps 121
                                        • 11 reps 121
                                        • 11 reps 121
                                      • Suspension Trainer Reverse Flyes
                                        • 12 reps 156
                                        • 12 reps 156
                                        • 12 reps 156
                                      • Band Assisted Chin-Up
                                        • 15 reps 96
                                        • 15 reps 96
                                        • 15 reps 96
                                      • One-Arm Dumbbell Row
                                        • 45 lb x 30 reps 49
                                        • 45 lb x 30 reps 49
                                      • Suspension Trainer Reverse Flyes
                                        • 12 reps 156
                                        • 12 reps 156
                                        • 12 reps 156
                                        • 12 reps 156
                                        • 12 reps 156
                                        • 12 reps 156
                                        • 12 reps (PR) 156