Hello,
@watchnerd
- Did you try with squats as far as legs are concerned ?
Kind regards,
Pet'
Try to do lunges/bulgarian split squats... I think they may work better than goblet squats. I just got this idea now.
Round 2:
Arm Bands:
Started with regressed upper bodyweight exercises, since they say you're supposed to do 20-30% of 1 RM.
Super Set Routine:
Incline Push Up / Inverted Row : 30 reps -> 15 reps -> 15 reps -> 15 reps
30 seconds rest between sets.
Notes:
- Cinched the bands tighter than in first experiment. Still probably not quite tight enough since no redness appeared until I started exercising.
- Systemic fatigue: light, but more than I would have had with no bands
- Local fatigue: modest at first, I thought...until later (see end notes)
Leg Bands
Started with super light suitcase carry, then proceeded to bodyweight leg work.
20kg Suitcase Carry:
Notes:
- Down the driveway and back (one side each way)
- Barely felt anything, thought bands weren't doing anything
Bodyweight Squats:
Since the suitcase carry didn't appear to do anything, I thought I'd do some vanilla bodyweight squats to warm up, before proceeding on to split squats, lunges, or goblet squats.
Bodyweight squats: 30 reps -> 15 reps -> 15 reps -> AMRAP
30 seconds rest between sets.
Notes:
- Holy crap, this got real at the end
- AMAP became 19 reps --- I started getting valgus knee caving which *never* happens to me on any kind of normal training weight with a barbell squat. I have to be doing a hard triple at >90% RM for it to even remotely happen once in a blue moon if I don't concentrate.
- Systemic fatigue: intense -- head / face turning red, body heating up, sweating, slightly light headed, breathing like I had done a fast and heavy 10x10 timed Simple swings, or heavy BB squats.
- Abandoned the idea of doing split squats and goblet squats this time, since I was feeling a little light headed
- Local fatigue: "the shakes" in my thighs, glutes were swole
End Notes:
- Attempted to move on to my planned KB C&P workout, to at least salvage something from this experiment. Normally, on a light day, this would be 3x8@24, but I figured I would drop the weight down to 16 kg because I was so pre-fatigued. FAIL -- my clean was pathetic because my hamstrings were dead. My press was slow and noodle armed. I bailed after 3 ugly reps of I weight I could normally do for 20+ reps.
- Okay, after that fail, how about some EZ bar curls? Maybe if I drop the weight waaaay down to 20 kg and just rep it out? After 5 reps my biceps were like "eff you, we're smoked".
- Moving on to cool down, I could barely do bird dogs. Just lifting my leg behind me had my glutes crying and lifting my arm in front of me had my shoulders moaning.
- All in all, the short experimental workout only lasted about 30-40 min, but my body afterwards like I had worked out hard for 90 min
- Post workout goat milk kefir -- holding the glass was a little twitchy in the arms
- Arms and shoulder are tender, slightly sore, 3 hours later. I usually get DOMS 48 hours later, so that's weird for me.
- Arms and shoulders are *pumped*. I can't see my glutes and thighs well enough to see if they're swole, but my briefs are tighter.
- Elevated body temperature afterwards (still having it), like an EPOC type reaction.
- 90 minutes after finishing dinner (850 cal), got hungry again. Ate 3 tablespoons of peanut butter (285 cal) before bed.
In a nutshell, metabolically, I felt a little like I had a HIIT session (but without the glycolitic angle)....but I didn't.
Next time, I think I'll put the arm and leg bands on at the same time and try a KB complex (maybe clean / press / front squat?) to see what happens. Or maybe swings.
The leg bands were clearly the real metabolic killer.
