Sorry if this article is hard to follow since it’s difficult to describe my routine and exercises mentioned without diagrams. I should use a camera and record it eventually, which I will do for form check on multiple exercises in the future.
There are no examples on Youtube of a true vertical force in a Bulgarian split squat on a cable machine. Many have the force at a 45 degree angle from the ground and directly in front the body. Example:
This is not what I want. The closest to a vertical force that simulates weight, is a goblet squat but with two cables, one from each side, held close together at the chest, which I will try today. Here’s an example of that but with a standard squat.
However, I want to use two cables and stand between the cables, not where this lady is a few inches in front of one. This one elicits at least some horizontal forward pull, which I want to avoid the most I can. In this single cable squat I think I could be happy if I simple move so I was standing with hands directly over the pulley. I may try it to see what I can do.
Another example not displayed but one I tried and succeeded is standing on the bench between the cables. It is tricky. Falling could happen especially going to failure, but it wouldn’t be a big fall, and the cables could simply be dropped if that happened; no risk of weight trauma. However, the goblet squat probably doesn’t require standing on that bench. The reason for standing on the bench is that the cables are slack in the lowered position when on the floor. This renders duplication of exercises requiring force at the ground to be impossible with cables.
In the end, I will attempt a goblet squat on the ground today. I can say I got tremendous force on the Bulgarian split squat standing on the bench, holding the cables to the sides. I had 15 pounds on each side.
I performed several other exercises yesterday, including cable hip abductions, shown in the image below thanks to Muscle Transform at https://muscletransform.com/cable-hip-abduction-anatomy/ .
A key to the exercises is not to move the hips. Don’t open up the hips or bend at all at the waist. This limits motion of the leg almost strictly to the glute medius. It is possible to get a strong force from the weight int his limited motion, and I made the muscle sore on my left side.
I did the face pull the face pull, shown by Jeff Cavalier of AthleanX below.
I dumped two rotator cuff exercises for this one for now. That way my exercise list doesn’t get unwieldy and therefore demotivating. When I lose cable machine access, I will jump right back on the old exercises. The only exercise with which I have some trouble now without cables or sufficient weight is the Bulgarian split squat. I will make due with furniture if I need to do it, but I won’t purchase items since I am keeping my inventory to a minimum.
I love the cable machine. I can do even more exercises and out of curiosity I am going to try some such horizontal cable crossover and the ground and pound and the inner pecs incinerator. If I target like has been recommended, for bodybuilding and aesthetics I can target the upper chest with for UCB Rays, I believe Jeff calls it. This exercises ‘follows the fiber patterns’ meaning it is a natural movement and therefore very efficient. The scientific term for this is Proprioceptive Neuromuscular Facilitation (PNF), a concept defined in therapeutic physical rehabilitation using athletic movements. Jeff has some science behind his training, and this also focuses on safety so I am happy for that.
Put the bench towards the machine between the cables. Lay on the the bench with feet at the machine. Sit, up, grab one cable with each hand, palms up, and arms a little bit out to the sides, and lay back down. Pull the hands in an arc towards body center-line, and mostly towards just above the head and crossing each other. My upper chest looks week and this can help tremendously, if anything can.
Granted I don’t think they are necessary in my routine. Coming soon are handstand wall walks and handstand pushups. The wall walks are extremely intense against the upper chest. It’s all I need for now.
Coming back around to what I really need, though, and have for 1 month is the availability to put huge weight on Bulgarian split squats if necessary using a cable machine. All else is fluff.
Those cable hip abductions are almost indispensable compared to my current body-weight routine exercises. I can add weight to my ankles on the side laying leg lift. I can put dry and canned food in a bag of 15 pounds even, to make it very good.
Cable exercises today:
- Bulgarian goblet squat on the ground.
- UCB Rays, described above.
Other exercises to complete today:
- Tuck L-sit: up to 60 seconds total today.
- Nordic Curls
- Ab workout.
- Optional: Walking.
The key is consistency and even though I pushed back some exercises into the rest day, no big deal. I still perform the same volume, and my rest day was simply moved forward.
Motivation and Testimonials for a Whole Food-Plant Based Diet 