Bodyweight Chest Dips | Bands With Brandon

Bodyweight Chest Dips - Grab two, even, parallel bars in each hand that are positioned so that your hands are slightly wider than shoulder width. You want the bars far enough off the ground so that when you are in the bottom of the movement, with your legs crossed behind you, your knees will not touch the ground.
Press yourself off of the ground, with your arms fully extended, elbows slightly bent, legs bent at the knees and crossed at the ankles behind you. This is the starting position. Lean slightly forward with your chin tilted downward. This will emphasize more of the chest as you perform the exercise.
In a controlled manner, lower yourself until your upper arms are just beyond parallel to the ground. You should feel a stretch in your chest, but no pain in your shoulders. Then press back to the starting position while focusing on using your chest. Repeat for repetitions. You can perform this exercise for multiple sets, resting up to a minute between sets.
Be very careful. While this exercise is a very effective chest exercise, it also puts your shoulders in a very vulnerable position. If you have shoulder issues I do not recommend performing this exercise. Perform the exercise slow and controlled. Do not to go too deep. Try not to lock your elbows at the top of the movement.
This is an excellent exercise that you can perform at home or at a playground. You can use two side by side chairs, the 90 degree angled bars of any balcony or playground equipment. You could also purchase a power tower, door frame dip bar, dip stand station, or dip fitness bar. There are many very affordable options that take up very little space.

Overhead Squat | Bands with Brandon

DIRECTIONS:

Grab one end of the resistance band, allowing the other end to drop to your feet. Anchor the resistance band securely beneath both feet. Make sure you have a slightly wider than shoulder width stance. Grabbing the other end of the band with both hands, with a shoulder width grip, squat so that you can bring the band to shoulder level, with your palms facing the sky. Holding this position, return to the standing position.

Press the band overhead with both hands and hold it there. Keep your core tight and look straight ahead. Squat until your upper legs are just beyond parallel to the ground, pause for a brief moment, and return to the standing position. Do not lock out your knees at the top of the repetition. Repeat for repetitions.

Perform multiple sets of this exercise, resting up to a minute between sets.

Buffalo Chicken Bake

Buffalo Chicken Bake

Need a special game day meal or just a buffalo chicken meal that’s easy to make? Back when I did DSK, when I was craving buffalo wings, I would make something with buffalo sauce. It wasn’t the same thing but it helped ease the craving some.

I avoided wings as they are not very accurate for the fat and protein grams with tracking. 

What type of Chicken to Use

This recipe uses ground chicken breast. However, you can use whichever form is best for you and your macros. Using chicken thighs would provide more fat. Also, depending on how much work you want to put into this recipe, you can buy precooked chicken such as a rotisserie chicken. 

Cheese

I used blue cheese in this recipe, however, feel free to avoid it if you are not a fan. I was not always a blue cheese fan myself. I just choose blue cheese as I thought it paired well for the flavors of this dish.

INGREDIENTS:

  • 6 oz Ground Chicken Breast. I ground the chicken breast at home in my food processor

  • 2 T Butter

  • 2 oz Cream Cheese

  • 2 T Red Hot Sauce. I used Frank’s Redhot sauce

  • 14 g Blue Cheese

  • 5 g Crushed Pork Rinds

  • ¼ tsp salt. Add more if you wish and to your liking

DIRECTIONS:

  1. Set oven to 350 degrees.

  2. Cook the ground chicken in the butter and salt in a saucepan or cast iron pan of which you can put in the oven at the end.

  3. Once the chicken is cooked add the cream cheese and hot sauce.

  4. When these ingredients are mixed together add in about ¾ of the blue cheese.

  5. Transfer mixture to an oven safe dish.

  6. Sprinkle the rest of the blue cheese and pork rinds on top of the dish.

  7. Bake in the 350 degree oven for 10 minutes.

  8. After 10 minutes, broil for 2 minutes.

MACROS:

Chicken (1.8f, 39p)

Cream Cheese (20f, 1c, 4p)

Butter (22f)

Blue Cheese (6f, 1c, 5p)

Pork Rinds (2f, 2.8p)

Total Recipe 

Fat: 51.8 Carbs: 2 Protein: 50.8

Bands With Brandon | Wrap Around Most Muscular

Grab the resistance band, placing your hands on either side of the inside of the band, with palms facing out. Holding this position, bring the band overhead and behind your upper back. Position the band where it is wrapping around your back at just below shoulder level, just above your triceps.


Position yourself with a shoulder width stance where you feel most stable. Make a fist as you grab the loops of each end of the band. The beginning position is very similar to that of a traditional chest press with either weights or machines.


Press the band in front of you while rotating your hands at the same time. Your pinkie fingers will be touching each other at the fully extended position of the exercise, with your palms facing the sky. This will emphasize the contraction of the chest even more while performing the press. Hold the contraction for a brief moment before returning to the beginning position. Repeat for repetitions.


Keep your body upright and rigid as you perform the movement. Make sure you are focusing on using your chest to complete the pressing movement, not your arms.
This exercise is named after the Most Muscular pose that bodybuilders perform on stage during a competition.


Perform this exercise for multiple sets, resting up to a minute between sets.

Pull-Ups | Bands With Brandon

Standing beneath the pull-up bar, reach up and grab the bar with a slightly wider than shoulder width grip, palms facing forward. Keep a slight bend in the elbows so they are not fully locked out. Allow your body to hang, bending at the knees and crossing your legs behind you at the ankles (if necessary for your feet not to touch the floor).


Pull your chin towards the bar until it touches the bar, then slowly return to the hanging position, stopping just shy of lockout. As you perform the movement focus on pulling with your elbows. This will help you use your back muscles to complete the movement. Try not to pull with your biceps as you complete the exercise.


The key with pull-ups is that the more you do them, the stronger and better you get. I suggest performing as many repetitions as possible, then resting for approximately one minute, and repeat for multiple sets.


The back is a very large muscle group. You can effectively hit different areas of the back simply by changing your grip.
My favorite grips are as follows:
Wide Grip Pull-Ups - Described above
Neutral Grip Pull-Ups - Palms are facing each other (Your pull-up bar may not have this option)
Medium Grip Pull-Ups - Shoulder width, overhand grip
Chin-Up - Underhand grip, closer than shoulder width

Standing Tricep Kickback | Bands With Brandon

Tricep Kickback:
Grab one end of the resistance band and let the other end drop to the floor. Step on the band with one foot, anchoring the band under that foot. Split your stance with the foot that is anchoring the band in front and your opposite foot behind you.


Lean forward, keeping your chest upright, and look straight ahead. Grab the band with one of your hands, with an overhand grip. Bring that arm behind you, where your upper arm is parallel with the ground. Keep your upper arm in that position. Moving only at the elbow, extend your lower arm backward until your entire arm is parallel to the ground. Bend at the elbow and begin returning to were your lower arm is perpendicular to the ground. Stop short of losing tension in the band and begin your next rep (I find this is usually at around the halfway point). Repeat for repetitions.


Full range of motion is not as important with this movement. You want to keep constant tension on the tricep.


This exercise is an isolation movement, so going heavy isn’t the goal. Choose a resistance level that is challenging, but where you can perform the exercise with proper form.
After completing this exercise switch to the opposite arm, anchoring the band to the opposite foot, and repeat.


You do not need to rest between sets until you have completed a set for each arm. Then take no more than one 1 minute of rest. Repeat for multiple sets.

Standing Single-Arm Shoulder Press | Bands With Brandon

Single Arm Shoulder Press:


Stand with your feet shoulder width apart. Grab one end of the resistance band, allowing the other end to drop to the floor. Anchor the band under your right foot. Grab the opposite end of the band with your right hand. Bring your right hand up to shoulder level. The band should lay across your right palm with your palm facing forward. Position the band so that it is behind your arm. Place your left arm/hand at your side or on your left hip. Whatever position makes you feel most stable.


With your core tight, press your right hand straight overhead until your right arm is fully extended above your head. After a brief pause at full extension, slowly lower your right hand back to at least ear level. Repeat for repetitions.


Once your set is complete you can immediately transition to your left hand, anchoring the band under your left foot. Resting between these two sets is not necessary. Follow the same instructions above for your left hand.


After you complete a set for each arm, then you can rest for up to one minute. Repeat for multiple sets.

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

Standing Chest Press

Standing Chest Press

Standing Chest Press Description:
Stand with your feet shoulder width apart. Place your hands on the inside of the band, palms facing outward. Stretch the band out in front of you.


Bring the band over your head and behind your shoulders. Place the band where it is across your upper back. Wrap the band around just beneath your shoulders. Flare your elbows out and position your hands as though you are about to perform a bench press.


Press both arms out in front of you using your chest. As you do this, bring your hands closer together as you reach the fully extended position. At full extension your hands should touch. Keep your body upright as you perform the exercise. Return to the starting position and repeat for repetitions.


You can rest for up to one minute between sets. Repeat for multiple sets.

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

standing overhead tricep extension

Standing Overhead Tricep Extension

STANDING OVERHEAD TRICEP EXTENSION DESCRIPTION:

EXERCISE: Standing Overhead Tricep Extension

TARGET MUSCLE: Triceps

Grab one end of the resistance band and let the other end drop to the floor. Step on the band with your right foot, anchoring the band on this foot. Grab the other end of the loop with your right hand. Bring the band up to shoulder level and press straight overhead.

Bend at the elbow, bringing your lower arm behind your head, keeping your upper arm static and elbow facing to the sky. Bring your lower arm as far down as possible, and you should feel a deep stretch in your tricep. Pause for a moment, then extend your lower arm back to the starting position straight overhead. Repeat for repetitions.

Then switch to your other arm. Anchor the band under your left foot, grabbing the other end of the band with your left hand. Follow the same instructions.

You do not need to rest until you have completed a set for each arm. At that point I will typically rest for 30 seconds to a minute before beginning another set.

This movement is an excellent mass builder for the tricep. I like to perform this exercise at the beginning of my triceps workout.

Use a resistance that is challenging, but also lets you perform the exercise with proper form.

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

cross body concentration curls

Cross Body Concentration Curls | Bands With Brandon

CROSS BODY CONCENTRATION CURLS DESCRIPTION:

Exercise: Cross Body Concentration Curls

Target Muscle: Biceps

Description: 

Grab the band at one end, allowing the other end to drop to the floor in front of you. Anchor the band under your right foot. Pull all of the slack out of the band and grab it with your right hand. Standing upright, with your arm at your side, there should not be any slack in the band. Stand with your feet shoulder width apart.

Lean forward slightly and curl your right arm across your body bending only at your elbow. Supinate your hand as you complete the curl.

Return to the starting position and repeat for repetitions. Once you have completed this set you can immediately switch to the opposite arm, anchoring the band to the opposite foot. Follow the same instructions.

Do not rest between sets until you have completed a set for each arm. Then you can rest as needed for up to one minute. Repeat for multiple sets. 

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

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