Happy New Year Everyone!!

Just wanted to take a moment to wish you all a Happy New Year!! I hope that 2016 is a magical and amazing year, one that finds everyone living their dreams, reaching their goals and kicking major ass!! Love and happiness to you all!!

Thursday Dec 31st morning

Awesome morning today.

Hit my Joint Mobility and Flexibility work.

Nailed 3 sets of 10 in each direction for my Neck.

And got in some great Isometric Power Flexes for the entire Back and midsection.

Looking Forward to tonight.

Wednesday Dec 30th

Awesome day today.

Hit my Joint Mobility and Flexibility work.

Nailed 3 sets of 10 for the Hand Extenders.

Got in some strong Isometric Power Flexes for the Biceps, Triceps and Midsection.

Then enjoyed the day off of training.

Great stuff!!

Tuesday Dec 29th night

Awesome training tonight


Added weight to the bear and nailed 4 rounds of 4 with it. Felt wonderful.

Moved onto 3 sets of 40, 40 and 20 for Seated Calf Raises in a super set with 3 sets of 10 for Reverse Wrist Curls.

Then hit 3 sets of 15 per side for 1-leg Calf Raises in a super set with 3 sets of 10 for Wrist Curls.

Great training.

Here's one of the sets of Seated Calf Raises and the final set of Wrist Curls.

Tuesday Dec 29th morning

Feeling awesome this morning.

Started out with my Joint Mobility and Flexibility work

Nailed some very powerful Neck Isometrics

Got in some strong ass Isometric Power Flexes for the Shoulders and Midsection.

Great stuff!!

Monday Dec 28th night

Awesome training tonight. Feels good to be at my heaviest weight ever, now clocking in at a rock slid 197 pounds.

Started out with Military Press. Nailed 3 sets of 5 in conventional style, followed by 3 sets of6, 5 and 4 in Rest Pause style; making sure to add weight on each set.

Then moved onto Deadlifts. Nailed 3 sets of 5 n conventional style, followed by 3 sets of 6, 5 and 4 in Rest Pause style; also making sure to add weight on each set.

Finished off with 3 sets of 12 for Weighted Parallel Bar Leg Lifts in a super set with 3 per side of Isometric Side Bends.

Awesome stuff!!  Feels great to be continuing to improve.

Here's the final Rest Pause set of Military Press.

Monday Dec 28th morning

Great start to the day.

Hit my Joint Mobility and Flexibility work

Nailed some strong Isometric work for the Hand Extenders

Got in some strong Isometric Power Flexes for the Chest and Midsection.

Great way to start out the week.

Saturday Dec 26th night

Really rough training tonight. After 3 nights off and not eating the best with Holiday food, it was a killer.

Started off with Bottom Position Floor Presses. Hit 3 sets in conventional style, then 3 sets of 6, 5 and 4 in Rest Pause style; making sure to add weight on each set.

Moved onto Pendlay Rows. Hit 3 sets in conventional style, then 3 sets of 6, 5 and 4 in Rest Pause style; making sure to add weight on each set.

Finished up with 3 sets of 12 for Weighted Parallel Bar Leg Raises in a super set with 3 sets per side of Isometric Side Bends.

Overall, a strong but tough session. Here's the final set of Leg Raises with Bodyweight plus 10 pounds.

Saturday Dec 26th morning

Great morning today.

Hit my Joint Mobility work

Nailed some strong Isometric Power Flexes for the Fingers, Hands, Forearms and Neck.

Great stuff

Friday Dec 25th

Good day today.

Hit my Joint Mobility and Flexibility work

Got in 3 sets of 20 for the Hand Extenders

Nailed some strong Isometric Power Flexes for the entire Lower Body and Midsection.

Great stuff.

Thursday Dec 24th

Started off the day with Joint Mobility and Flexibility work

Hit 3 sets of 10 in each direction for the neck.

Got in some nice Isometric Power Flexes for the entire Back and Midsection

Took Christmas Eve night off!

Wednesday Dec 23rd

Awesome day today.

Hit my Joint Mobility and Flexibility work

Got in some nice Isometric Power Flexes for the Biceps, Triceps and Midsection

Nailed 3 sets of 10 for the Hand Extenders.

Good stuff.

Tuesday Dec 22nd night

Fantastic conditioning nigh tonight.

Nailed a very strong 5 sets of 5 for the Bear.

Moved onto 3 sets of 40, 40 and 20 for Seated Calf Raises in a super set with 3 sets of 10 for Reverse Wrist Curls with more weight than ever before.

Then hit 3 sets f 15 per side for 1-leg Calf Raises in a super set with 3 sets of 10 for Wrist Curls with more weight than ever before.

Awesome training!!

Merry Christmas and Happy Holidays!!

Just wanted to wish everyone a Merry Christmas and a Happy Holidays!! I hope everyone's holiday season is filled with love, peace, happiness, joy and pure awesomeness!!

Tuesday Dec 22nd morning

Great morning today.

Started off with Joint Mobility and Flexibility work.

Hit a strong Isometric session for the Neck

Finished off with Isometric Power Flexes for the Shoulders and Midsection.

Great stuff.

Monday Dec 21st night

Wonderful training night.

Started off with Military Press. Hit 3 sets in conventional style, then 3 sets of 6, 5 and 4 in Rest Pause style, making sure to add weight on each set.

Moved onto Deadlifts. Hit 3 sets in conventional style then 3 sets of 6, 5 and 4 in Rest Pause style, making sure to add weight on each set.

Finished of with 3 sets of 12 for Weighted Parallel Bar Leg Raises in a super set with 3 sets per side of Isometric Side Bends.

Awesome Stuff.

Sorry, no video or pics.

Monday Dec 21st morning

Awesome morning today.

Hit my Joint Mobility and Flexibility work

Then got in some Isometric Work for the Hand Extenders.

Moved onto some Isometric Power Flexes for the Chest and Midsection.

Felt Great!!

Farting around a little this morning

I was having fun just playing around this morning!!

Saturday Dec 19th

Awesome day of training today.

Started out in the morning with Joint Mobility work.

Also got in some nice Isometric Power Flexes for the fingers, hands, forearms and neck.

Then the evening kicked ass!!

Started out with Bottom Position Floor Press. Hit 3 sets in conventional style followed by 3 sets of 6, 5 and 4 in Rest Pause style; making sure to add weight on each set.

Then moved onto Pendlay Rows. Hit 3 sets in conventional style followed by 3 sets of 6, 5 and4 in Rest Pause style; making sure to add weight on each set.

Finished up with 3 sets of 12 for weighted parallel bar leg raises in a super set with 3 sets per side of Isometric Side Bends.

Great stuff!!

Here's a quick pic of the aftermath, lol

A little wide back shot

 

Friday Dec 18th morning

Great morning today!

Started off with the old Joint Mobility and Flexibility work.

Moved onto3 sets of 20 for Hand Extensions.

Nailed some Strong Isometric Power Flexes for the entire Lower Body and the Midsection.

Great stuff!!

Thursday Dec 17th night

Awesome night of training. It's always sweet to consistently be setting new personal bests.

Started out with Bottom Position Squats. Hit 3 sets in conventional style, then hit 3 sets of 6, 5 and 4 in Rest Pause Style; making sure to add weight on each and every set.. Both Missy and I were able to take weights that we couldn't budge before and absolutely dominate them on the final Rest Pause set of 4.

From there it was onto Kneeling Biceps Curls. Hit 3 sets in conventional style, then moved onto 3 sets of 6, 5 and 4 in Rest Pause Style making sure to add weight on each and every set. Great stuff.

We then finished off with 3 sets of 12 for Weighted Parallel Bar Leg Raises in a Super Set with 3 sets per side for Isometric Side Bends. 

Awesome training session.

Here's a video of the final set of Rest Pause Kneeling Biceps Curls with 10 more pounds than the last video of this movement.

Thursday Dec 17th morning

Awesome morning today.

Started out with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 in each direction for Neck Work.

Got in some strong Isometric Power Flexes for the Back and the Midsection.

And Played around with some Handstand Straddles.

Great stuff!!

Wednesday Dec 16th

Started out today with Joint Mobility and Flexibility Drills.

Hit 3 sets of 10 for Hand Extenders

Then hit some strong Isometric Power Flexes for the Biceps, Triceps and Midsection.

No training tonight!

Tuesday Dec 15th night

Wonderful    night of training!!

Started out with 5 sets of 5 for the bear. Felt hard but great, personal record using this particular weight.

Then moved onto 3 sets of 35, 35, and 30 for Seated Calf Raises in a super set with 3 sets of 10 for Reverse Wrist Curls.

Hit 3 sets of 13 per side for 1-leg Calf Raises in a super set with 3 sets of 10 for Wrist Curls.

Great stuff!!


No videos today.

Tuesday Dec 15th morning

Great morning, as always.

Hit my Joint Mobility and Flexibility drills.

Got in some really nice Isometric Work for the Neck.

Hit some strong Isometric Power Flexes for the Shoulders and Midsection.

Feeling amazing and strong as hell!!!

Monday Dec 14th night

Feeling amazing to be back up to a rock solid bodyweight of 194 pounds, just 2 pounds shy of my heaviest ever. Feeling strong and powerful. Awesome training tonight.

Started off with Military Press. Hit 3 sets of 5 in conventional style. Then moved onto 3 sets of 6, 5 and 4 in Rest Pause Style. Made sure to add weight on each and every set.

Then hit Deadlifts. Hit 3 sets of 5 in conventional style. Then moved onto 3 sets of 6, 5 and 4 in Rest Pause Style. Making sure to add weight on each set.

Finished off with 3 sets of 12 for Weighted Parallel Bar Leg Raises in a super set with 3 sets of Isometric Side Bends.

Awesome night. Here's a video of the first Rest Pause set of Military Presses.

A Proclamation

While my training goals mainly revolve around optimum health, performance, being able to move with grace and ease, having incredible strength and power and being in great conditioning; I will admit it: Having a muscular body is pretty darn cool too!!

 

 

Monday Dec 14th morning

Awesome morning work today.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric Work for the Hand Extenders.

Nailed some Powerful Isometric Power Flexes for the Chest and Midsection

Great way to start the week!!

Friday Dec 11th night

Awesome night of training!!

Started off with Bottom Position Floor Press. Hit 3 sets in conventional style, then nailed 3 sets of 6, 5 and 4 in Rest Pause Style. Great stuff. Felt Strong as Hell!!

Moved onto Pendlay Rows. Hit 3 sets in conventional style, then nailed 3 sets of 6, 5 and 4 in Rest Pause Style. Again, awesome stuff.

Finished up with 3 sets of 12 for Weighted Parallel Bar Leg Raises in a super set with 3 sets of Isometric Side Bends.

Wonderful training to finish out the week!!


No videos of it though, sorry everyone.

Friday Dec 11th morning

Awesome morning today.

Got in my Joint Mobility and Flexibility work.

Nailed 3 sets of 20 for Hand Extenders.

Then had some strong Isometric Power Flew work for the entire Lower Body and the Midsection.

Great stuff!!

Thusrday Dec 10th night

Awesome training last night.

Started out with Bottom Position Squats. Nailed 3 set in conventional style. Then hit 3 sets of 6, 5 and 4 in Rest Pause Style. Started the 6's at last weeks top weight for the 4's, then hit new PR's for the 5's and the 4's. Awesome stuff.

Moved onto Kneeling Biceps Curls. Nailed 3 sets in conventional style. Then hit 3 sets of 6, 5 and 4 in Rest Pause Style. Again, used heavier weight on each of the Rest Pause sets then I did last week.

Finished up with 3 sets of 12 for Weighted Parallel Bar Leg Raises in a Super Set with 3 sets of Isometric Side Bends.

Awesome stuff!

Didn't do any vids, but here's a quick pic proclaiming my love of Rest Pause Training:

Thursday Dec 10th morning

Great morning today.

Hit my Joint Mobility and Flexibility work

Nailed some strong Isometric Neck Work

And got in some strong Isometric Power Flexes for the entire Back and Midsection.

Great stuff!!

Wednesday Dec 9th

Awesome day today.

In the morning I hit my Joint Mobility and Flexibility work.

Got in 3 sets of 10 for Hand Extenders.

And nailed some strong Isometric Power Flexes for the Biceps, Triceps and Midsection.

Then it was my scheduled night off.

Fun day!

Tuesday Dec 8th night

Great conditioning night!!

Started off with The Bear. Using the heavier weight from last week hit 3 sets of 5 and 2 sets of 4. Awesome Stuff.

Then moved onto 3 sets of 35, 35 and 30 respectively for Seated Calf Raises in a super set with 3 sets of 10 for Reverse Wrist Curls.

Then hit 3 sets of 13 per side for 1-leg Calf Raises in a super set with 3 sets of 10 for Wrist Curls.

Great stuff!!


Sorry, didn't do any vids.

Tuesday Dec 8th morning

Great morning today.

Hit my Joint Mobility and Flexibility work.

Got in 3 strong sets o 10 for Neck Work in each direction.

Nailed some strong Isometric Power Flexes for the Shoulders and Midsection.

Great stuff!!

Monday Dec 7th night

Awesome training night last night.

Started off with Military Press. Hit 3 sets of 5 in conventional style. Then moved onto 3 sets of 6, 5 and 4 in Rest Pause style.

Then moved onto Deadlifts for 3 sets of 5 in conventional style. Then moved onto 3 sets of 6, 5 and 4 in Rest Pause style.

Finished off with 3 sets of 10 for Weighted Parallel Bar Leg Raises in a Super Set with 3 sets of Isometric Side Bends.

Awesome night.

While I didn't take any video, I was felling a little artistic in between Melissa and my warm up sets of Deadlifts so I bring you, "Battling Barbells"

Monday Dec 7th morning

Awesome morning today!!

Started out with my Joint Mobility and Flexibility work.

Then hit some strong Isometric Work for the Hand Extenders.

Moved onto some strong Isometric Power Flexes for the Chest and Midsection.

Great stuff!!

Saturday Dec. 5th

Awesome day of training.

Joint Mobility work in the morning coupled with 3 sets of 20 in each direction for neck work and Isometric Power Flexes for the fingers, hands and forearms.

Then the evening was back to Rest Pause Work.

Started off with Bottom Position Floor Presses. Hit 3 sets in conventional fashion, then moved onto 3 sets in Rest Pause style hitting 6, 5 and 4 reps respectively.

Then Moved onto Pendlay Rows. Hit 3 sets in conventional style, then hit 3 sets Rest Pause style for 6, 5 and 4 reps respectively.

Finished strong with 3 sets of Weighted Parallel Bar Leg Raises in a super set with 3 sets per side of Isometric Side Bends.

Awesome night!

Here's a video of Melissa's final set of Rest Pause Pendlay Rows with about 200 pounds.

Friday Dec 4th

Awesome morning today!

Of course I started out with my Joint Mobility and Flexibility work.

Then hit 3 sets of 20 for Hand Extensions.

Moved onto some powerful Isometric Power Flex work for the entire Lower Body and the Midsection.

Great stuff.

Today's a scheduled off night. So I plan on relaxing a bit.

Thursday Dec 3rd night

Awesome Rest Pause Training last night.

Started off with Bottom Position Squats. Hit 3 sets in conventional style. Then hit 3 Rest Pause set of 6 reps, 5 reps and 4 rep respectively.

From there moved onto Kneeling Barbell Curls. Hit 3 sets in conventional style. Then hit 3 Rest Pause sets of 6 reps, 5 reps and 4 reps.

Then moved onto 3 sets of 10 for Weighted Parallel Bar Leg Raises in a super set with 3 sets per side of Isometric Side Bends.

Great training.

Here's the final set of the Rest Pause Kneeling Barbell Curls.

Thursday Dec 3rd morning

Great morning today!

Started out, of course, with Joint Mobility and Flexibility work.

Then had a strong session of Isometric Work for the Neck.

Then hit some Isometric Power Flexes for the entire Back and the Midsection.

Great stuff. Looking forward to tonight!!

Wednesday Dec 2nd

Great morning today.

Hit my Joint Mobility and Flexibility work.

Got in a nice 3 sets of 10 for Hand Extensions.

Nailed some strong Isometric Power Flexes for the midsection, biceps and triceps.

Felt great.

Have the rest of the day scheduled as an off day training wise, but I'll still probably hit some foam rolling and some mobility work tonight.

Tuesday Dec 1st night

Hit the conditioning hard tonight.

Upped the weight on "The Bear" by 10 pounds and hit 1 set of 5 and 4 sets of 4 with it, ending with the set of 5.

Then hit 3 sets of 35, 35 and 30 respectively for Seated Calf Raises in a super set with 3 sets of 10 for Reverse Wrist Curls.

Then hit 3 sets of 12 per side for 1-leg Calf Raises in a super set with 3 sets of 10 for Wrist Curls.

Great training!!

Here's the final set of the bear with the added 10 pounds on the bar.

Tuesday Dec 1st morning

Awesome snowy morning!

Hit my normal Joint Mobility Drills and Flexibility Work.

Got in 3 sets of 10 in each direction for my Neck Work

Hit some strong Isometric Power Flexes for the Midsection and Shoulders.

Great stuff!!

Monday Nov 30th night

Awesome training night, it's always a blast to break in a new training cycle. The current cycle is a throw back to the old school, nothing but Rest Pause training, which, when done properly, is hard as hell. Awesome!

Started out with Military Press. Hit 3 conventional sets of 5 then moved onto 1 sets of 6, 1 sets of 5 and 1 set of 4 in Rest Pause style.

Then moved onto Deadlifts. Hit 3 sets in conventional style then moved onto 1 set of 6, 1 set of 5 and 1 set of 4 in Rest Pause Style.

Great stuff. Hard, heavy and brutal.

Finished off with 3 sets of 10 for Parallel Bar Leg Raises with bodyweight plus 10 pounds in a super set with 3 sets of Isometric Side Bends.

Great training!!

Here's the video of the final set of leg raises.

Monday Novevember 30th morning

Feels good to be done with the back off week and onto the kick ass, totally brutal cycle.

This morning was nice.

Joint Mobility Drills and Flexibility Work

Isometric Work for the Hand Extenders

Isometric Power Flexes for the Midsection and shoulders.

Awesome stuff, and looking very forward to kicking ass tonight!!

How'd the Protein Pump Experiment go?

The results of my back off week experiment with the Protein Pump.

It's quite effective for hypertrophy without a doubt.

I knew there wouldn't be any strength or power gains, as it's designed simply for muscle hypertrophy, and it worked very well for that.

My Chest, Biceps and Triceps are much fuller and noticeably larger after the week of pumping.

Very impressed indeed.

And now it's time to go to brutal training!!

Friday Nov 27th

Continuing on with the Protein Pump Experiment. The original one, as written by John McCallum went for 2 weeks, taking the 5th and 10th day off. I'm doing it for 1 week, taking only yesterday off. Here's today's training:

Morning:  Joint Mobility work.

10am: 2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

12pm: 2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

2 pm:  2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

4 pm:  2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

6pm:  2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

8pm:  2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

10pm: 2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

Great day of training!

Thursday November 26th

Aside from Joint Mobility drills I took the day off and celebrated Thanksgiving well!!

Wednesday Nov 26th

Loving the back off week experiment of using the "Protein Pump." It's been fun so far!!

Started out the morning with Joint Mobility and Flexibility work.


Then moved onto:

10am: 2 sets of 12 for DVR Upper Chest Presses
           2 sets of 12 for DVR French Press
           2 sets of 12 per side for DVR Concentration Curls

12pm: 2 sets of 12 for DVR Upper Chest Presses
           2 sets of 12 for DVR French Press
           2 sets of 12 per side for DVR Concentration Curls

2pm:  2 sets of 12 for DVR Upper Chest Presses
           2 sets of 12 for DVR French Press
           2 sets of 12 per side for DVR Concentration Curls

4pm:  2 sets of 12 for DVR Upper Chest Presses
           2 sets of 12 for DVR French Press
           2 sets of 12 per side for DVR Concentration Curls

6pm:  2 sets of 12 for DVR Upper Chest Presses
           2 sets of 12 for DVR French Press
           2 sets of 12 per side for DVR Concentration Curls

8pm:  2 sets of 12 for DVR Upper Chest Presses
           2 sets of 12 for DVR French Press
           2 sets of 12 per side for DVR Concentration Curls

10pm: 2 sets of 12 for DVR Upper Chest Presses
           2 sets of 12 for DVR French Press
           2 sets of 12 per side for DVR Concentration Curls

Awesome stuff! Really a fun experiment!

Happy Thanksgiving!!

Happy Thanksgiving Everybody!! I hope that you all have an amazing Holiday!!!!

Tuesday Nov 24th

Keeping up with the "Protein Pump" Experiment for the week.

Started out in the morning with my normal Joint Mobility and Flexibility work.

Then did the following.

10am: 2 sets of 12 for DVR Full Range Pec Contractions
           2 sets of 12 per side for DVR 1-arm Biceps Curls
           2 sets of 12 for DVR Reverse Grip Triceps Extensions

12pm: 2 sets of 12 for DVR Full Range Pec Contractions
           2 sets of 12 per side for DVR 1-arm Biceps Curls
           2 sets of 12 for DVR Reverse Grip Triceps Extensions

2pm:  2 sets of 12 for DVR Full Range Pec Contractions
           2 sets of 12 per side for DVR 1-arm Biceps Curls
           2 sets of 12 for DVR Reverse Grip Triceps Extensions

4pm:  2 sets of 12 for DVR Full Range Pec Contractions
           2 sets of 12 per side for DVR 1-arm Biceps Curls
           2 sets of 12 for DVR Reverse Grip Triceps Extensions

6pm:  2 sets of 12 for DVR Full Range Pec Contractions
           2 sets of 12 per side for DVR 1-arm Biceps Curls
           2 sets of 12 for DVR Reverse Grip Triceps Extensions

8pm:  2 sets of 12 for DVR Full Range Pec Contractions
           2 sets of 12 per side for DVR 1-arm Biceps Curls
           2 sets of 12 for DVR Reverse Grip Triceps Extensions

10pm: 2 sets of 12 for DVR Full Range Pec Contractions
           2 sets of 12 per side for DVR 1-arm Biceps Curls
           2 sets of 12 for DVR Reverse Grip Triceps Extensions

Great day of training!!

Moday Nov 24th

The start of the "Protein Pump" Experiment.

Start of the back off week and I thought I'd play around with the old John McCallum "Protein Pump" that he wrote about many decades ago.

So, today was like this.:

Morning:  Joint Mobility and Flexibility Work

Then The Pump was:

10am:  2 sets of 12 for Eagle Flexes
            2 sets of 12 for DVR Biceps Curls
            2 sets of 12 for DVR Triceps Extensions

12pm:  2 sets of 12 for Eagle Flexes
            2 sets of 12 for DVR Biceps Curls
            2 sets of 12 for DVR Triceps Extensions

2pm:  2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

4pm:  2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

6pm: 2 sets of 12 for Eagle Flexes
          2 sets of 12 for DVR Biceps Curls
          2 sets of 12 for DVR Triceps Extensions

8pm: 2 sets of 12 for Eagle Flexes
          2 sets of 12 for DVR Biceps Curls
          2 sets of 12 for DVR Triceps Extensions

10pm: 2 sets of 12 for Eagle Flexes
           2 sets of 12 for DVR Biceps Curls
           2 sets of 12 for DVR Triceps Extensions

Great stuff!!

Saturday Nov 21st

Started off the morning with Joint mobility drills, Isometric Power Flexes for the neck, and Isometric Power Flexes for the forearms, hands and fingers.

Then in the evening it was Bodyweight Blitz time.

Hit 4 sets of 3 for Planche Push ups on the parallletes

Then hit 4 sets of 8 and 5 respectively for Archer Pull Up/Typewriter Pull Up combinations on the Rings.

Nailed 3 sets of 7 for Parallete Freestanding Handstand Push Ups

Then Hit 3 sets of Front Lever Negatives on the rings

Nailed 4 sets of 5 per side for Pistols

Hit 4 sets of 5 per side for Repetition 1-leg Hamstring Bridges

Finished up with 3 sets of L-sit Walks.

Great day of training.

Here's the videos for the final set of the Handstand Push ups and the final set of the L-sit walks.

Friday Nov 20th night

Took the night off and watched all 3 of the Family Guy parodies of Star Wars. A very fun evening with the bride!!

Friday Nov 20th morning

Awesome morning today.

Hit my joint mobility and flexibility work.

Moved onto 3 sets of 20 per side for DVR Hand Extensions

Then hit some strong Isometric Power Flexes for the entire back and the midsection.

Felt Great!!

Thursday Nov 19th night

A terrific night of training!!!

Started off rough on the Bottom Position Floor Presses. 295 just didn't want to go. So I dropped back to 285 and nailed a nice 5 sets of singles.

From there I jumped up to 6 sets of 5-6 reps for Shrugs with 600 pounds. Felt awesome.

Then hit a nice 4 minute, continuous set of squats with 135.

Finished off with 3 sets of 10 for Standing Abdominal Roll outs with bodyweight plus 30 pounds in a super set with 3 sets of 5 per side for Saxon Side Bends with 53 pounds.

Great stuff.

Here's a video of the final sets of the shrugs and the roll outs: And yes, I believe it was the Yoda hat that allowed me to do it, lol!!

Thursday Nov 19th morning

Fun morning stuff!

Hit the joint mobility drills and flexibility work

Got in 3 sets of 10 in each direction for neck work

Nailed some strong Isometric Power Flexes for the entire lower body and the midsection

Felt awesome!

Wednesday Nov 18th

Great morning stuff.

Hit the joint mobility drills and flexibility work.

Nailed 3 sets of 10 for DVR Hand Extensions

Got in some strong Isomeric Power Flexes for the midsection, biceps and triceps.

Great stuff.

Then, for the evening, I took the night off!

Tuesday Nov 17th night

Great conditioning night tonight!!

Hit the Bear hard. Nailed a nice and strong 5 rounds of 5 for it.

Moved onto a great 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions. Really worked these into the ground.

Great stuff!!

Tuesday Nov 17th morning

Great morning today!!

Joint mobility drills and flexibility work

Isometric work for the neck in each direction

Isometric Power Flexes for the shoulders and midsection.

Great morning without a doubt!!

Monday Nov 16th night

Awesome training tonight, strong as heck and fun too.

Hit 6 sets of 6 reps for Behind the Neck Presses with 155 pounds.

Moved onto a PR with 6 sets of 6 reps for Bent Rows with 355 pounds.

Then finished up with a PR as I went 6 sets of 15 reps with 455 pounds for Parallel Squats.

Awesome night of training.

Here's the video for the final set of squats.

Monday Nov 16th morning

Normal Morning stuff!!

Joint mobility and flexibility work

Isometric work for the Hand extenders

Isometric Power Flexes for the Chest and Midsection.

Great stuff!!

Saturday Nov 14th

Strong training tonight.

Started out the day with Joint mobility work.

Then hit my Isometric Power Flexes for the neck.

In the evening it was Bodyweight Blitz night.

Hit 4 sets of 5 for Parallel Bar Dips to Straddle Planches.

Then hit 4 sets of 3 per side for Assisted 1-arm Pull ups on the rings.

Moved onto 3 sets of my Parallet Combination.

Got in 3 sets of 6 for Rings Front Lever Pulls.

Hit 4 sets of 5 per side for Pistols.

Nailed 4 sets of 5 per side for 1-leg Repetition Hamstring Bridges.

And finished up with 3 sets of 10 steps for L-sit Walks.

Great night of training.

These videos are a little rough, but here are the videos of the final sets of the Dips to Straddle Planche, th Assisted 1-arm Pull ups and the Parallet combo. With a little help from Pikachu and Yoda:

Friday Nov 13th

Great morning session.

Hit my joint mobility and flexibility work.

Got in my Isometric Power Flexes for the entire back and the midsection.

Then took the rest of the day off!

Great anniversary day!

Thursday Nov 12th night

A hell of a rough training session tonight:

Started off by missing my Reverse Grip Bottom Position Floor Presses. Only got in 3 successful lifts and only got them in with 30 pounds lighter than normal. Hit 3 sets with 235 pounds. Missed anything and everything heavier than that.

Then moved onto some nice Snatch Grip High Pulls. Nailed 6 sets of 3 with 325 pounds. Felt strong and good.

Then totally missed on the timed squats. Only hit 3 minutes and had to call it quits.  Used 135 pounds and failed to hit my last minute.

Finished up with a super set of 3 sets of 8 for Abdominal Roll outs with bodyweight plus 30 pounds and 3 sets of 10 seconds per side for Isometric Side Bends.

Rough training tonight. No video of it.

Thursday Nov 12th morning

Great morning practice.

Hit some strong Joint Mobility and Flexibility work.

Then worked 3 sets of 10 in each direction for neck work!

Hit some strong Isometric Power Flexes for the midsection and the entire Lower Body.

Great way to start the day!!

Wednesday Nov 11th night

Alright, Old Time Strongman Night!!

Started out with a nice PR for 1-arm Barbell Clean and Presses. Nailed 6 sets on each side with 105 pounds.

Moved onto the Barbell Bent Press aka the Screw Press and PR'ed again. Hit 5 sets on each side with 95 pounds before blowing the 6th set.

Felt like I needed a little more technique work so I hit a quick set of 10 reps on each side  for the Kettlebell Bent Press or Screw Press with the 53.

Then finished off with some Isometric Forearm Work.

Awesome training tonight!!

Here are the videos of the 5th sets of the 1-arm Clean and Press, the Barbell Bent Press (on the right side) and the Kettlebell Bent Press

Wednesday Nov 11th morning

Great morning today!!


Once again got in my joint mobility and flexibility drills.

Then nailed 3 sets of 10 for DVR Hand Extensions

Then finished up with some strong Isometric power flexes fort the biceps, triceps and midsection.

Great way to start the day, no doubt about it.

Tuesday Nov 10th night

An awesome night of conditioning last night.

Hit 5 rounds of the Super Bear. Hitting every muscle in the body plus getting the old heart and lungs going strong.

Then moved onto 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Great stuff!!

Here's the video of the final round of the Super Bear:

Tuesday Nov 10th morning

Great morning today!

Joint Mobility and Flexibility drills

Isometric Neck Work

Isometric Power Flexes for the Shoulders and Midsection.

Great Stuff!!

Monday Nov 9th night

Interesting night tonight!

PRed on the Military Press with 6 strong sets of triples with 190 pounds.

Totally sucked at the Deadlift, hitting only 4 single s with 425 pounds, couldn't move any more weight, and failed on the last two sets.

Nailed a really strong 3 sets of 6 for Standing Abdominal Roll Outs with Bodyweight plus 30 pounds (Up 10 pounds from before) in a super set with 3 sets of 10 seconds for Isometric Side Bends.

Good stuff!

Here's the final set of Military Presses. Not pretty, but the final set shouldn't be anyway!!

Monday Nov 9th morning

Great morning today!

Joint Mobility and Flexibility work!

Strong Isometric Work for the Hand Extenders!

Isometric Power Flexes for the Midsection and Chest!

Great start to the day!

Honoring the negleted arts

And, taking some time to honor some of the more neglected areas of martial arts and self-protection: Realistic tactical training in the offensive use of and the defense against firearms, blades, blunt weapons and improvised weapons.

Taking some time to honor some more of the arts

Taking another moment to honor the martial arts, specifically the Grappling arts that I've spent 30 plus years working hard on becoming proficient in including various forms of Sambo, Judo, Jujitsu, Catch Wrestling and Aikido. Also, a huge shout out to Melissa for taking the falls, twists, cranks, chokes and nerve attacks during these pictures. You're awesome angel!

Friday Nov 6th night

Awesome conditioning night tonight.

Started off with the old Steve Maxwell "Omelet." Without putting your bell down you hit 5 1-arm swings, 5 high pulls, 5 snatches, 5 clean and presses, 5 cleans, and 5 step back lunges. Repeat on the other side and continue on until you're thrashed. Hit 4 rounds of it.

Afterwards hit a tri set of 3 sets of 10 per side for 1-arm DVR Biceps Curls, 3 sets of 10 for DVR Reverse Grip Triceps Extensions and 3 sets of 12 per side for 1-leg Calf Raises.

Great night of training.

Here's the video of the final set of conditioning on the left side.

Having some fun in the garage

Having some fun farting around in the garage with a Front Double Biceps Pose and a Side Chest Pose

Doing my best Van Damme

Was watching Bloodsport and thought I'd do my best Van Damme!!

Honoring some of the arts I've studied

I've had the honor and privilege of being involved in the martial arts and self-protection for over 30 years now. So, I thought I'd take a moment to honor a few of the traditional striking and weapons arts that I've had the privilege of training hard in. Various methods of Karate, Kung Fu, Kempo, Kenpo, Tea Kwon Do, Eskrima, Arnis and Kobudo.

Friday Nov 6th morning

Very fun morning today!

Started off with my joint mobility and flexibility work.

Then hit 3 sets of 20 for DVR Hand Extensions.

Also got in some strong Isometric Power Flexes in for the entire back and the midsection.

Great stuff!!

Thursday Nov 5th night

Awesome training tonight.

Hit 6 strong sets of Bottom Position Floor Presses with 295 pounds.

Moved onto 6 sets f 6 for Shrugs with 575 pounds.

Then nailed a strong 4 minute set of continuous, non-stop squatting with 135 pounds.

Finished up with 3 sets of 10 for Weighted Abdominal Roll outs in a super set with 3 sets of 5 per side for Saxon Side Bens with 53 pounds.

Great stuff.

Here's the vid of the last set of shrugs and the last set of roll outs.

Thursday Nov 5th morning

Great Thursday morning stuff today!

Hit some really nice joint mobility and flexibility work.

Got in some strong Neck work for 3 sets of 10 in each direction

Nailed some strong Isometric Power Flexes for the entire lower body and the midsection.

Great stuff!!

Wednesday Nov 4th night

Great Old Time Strongman Night tonight.

Hit 6 sets per side of 1-arm Barbell Snatches with 115 pounds

Then nailed 6 sets of Barbell Reverse Grip Clean to Reverse Grip Press with 195 pounds.

Hit 3 sets of 10 for Reverse Wrist Curls with 50 pounds in  a super set with 3 sets of 10 for Wrist Curls with 100 pounds.

Great night.

Here's the final set of 1-arm Barbell Snatches on the left side and the final set of the Reverse Grip Clean to Reverse Grip   Press.

 

 

Wednesday Nov 4th morning

Very nice morning today.

Hit my joint mobility and flexibility drills.

Got in 3 sets of 10 for DVR Hand Extenders.

Nailed some strong Isometric Power Flexes for the midsection, biceps and triceps.

Great Stuff!!

Tuesday Nov 3rd night

Awesome conditioning night!

Started out with 5 rounds of 5 for the Bear!!

Then followed that up with 3 sets of 10 for DVR Biceps curls in a super set with 3 sets of 10 for DVR Triceps extensions.

Awesome night!!

A special message

It's amazing how often I hear people say things about how they wished they looked like so and so, or were in the shape of this or that person, or had the strength of someone in particular, or that they wished they could drop the fat or gain the muscle. I'll even hear people talk about how much they'd give to have a certain person's body for a day. Instead of wishing, hoping and dreaming, I much prefer to take action and make those dreams a reality. I don't have a "dream body" I have a goal that I I'm going to attain!!

Tuesday Nov 3rd morning

Great morning today!!

Hi some strong Joint Mobility and Flexibility drills.

Got in some very powerful Isometric work for the neck.

Nailed some strong Isometric Power Flexes for the shoulders and midsection.

Great way to start out the day!!

Monday November 2nd night

Awesome training tonight!!

Started out with 6 sets of 5-6 reps for Behind The Neck Strict Presses with 155. Worked these in a slow and controlled way to really hammer it home.

Moved onto 6 sets of 6 with 350 pounds for Bent Rows. These felt strong and awesome.

From there hit 6 sets of 15 reps for Squats with 425 pounds. Great stuff.

Then finished out with 3 sets of 7 for Standing Abdominal Roll Outs with bodyweight plus 20 pounds in a super set with 3 sets of 5 per side for Saxon Side Bends with 53 pounds.

Overall an awesome night!! Here are the videos of the final sets of BTN Presses and Squats!

Monday November 2nd morning

Great morning today.

Hit my joint mobility and flexibility work

Got in a nice    strong Isometric session for the Hand extenders

Nailed some strong isometric power flexes for the midsection and chest.

Great way to start out the week!!

Satudray Oct 31 wrap up

Took the day off. Only hit some joint mobility drills

Friday Oct 30th night

Took tonight off!!

Friday Oct 30th morning

Great morning today.

Got in my Joint Mobility and Flexibility work

Hit 3 sets of 30 for Hand Extensor work

And nailed some strong Isometric Power Flexes for the midsection.

Great stuff!!

Thursday Oct 29th night

Very fun night of training.

Started out with 6 sets of singles for Reverse Grip Bottom Position Floor Presses with 265 pounds.

Moved onto 6 sets of triples for Snatch Grip High Pulls with 315 pounds.

Then hit a 4 minute set of non-stop, continuous Squats with 135 pounds.

Got in 3 set of 7 for Weighted Standing Abdominal Roll Outs with bodyweight plus 20 pounds in a super set with 3 sets of 10 seconds per side for Isometric Side Bends.

Awesome stuff.

Check out the videos at YouTube or Facebook.

Thursday Oct 29th morning

Good morning today!!

Hit some really nice Joint Mobility drills and Flexibility work.

Got in 3 sets of 10 in each direction for Neck Work.

And nailed some strong Isometric Power Flexes for the Midsection.

Great Stuff!!

Wednesday Oct 28th night

Great night of old time strongman work!!

Started off with 6 sets of singles per side for 1-arm Barbell Clean and Press with 100 pounds.

Then started working on my Barbell Bent Presses. Much harder than the Kettlebell version in my opinion. Hit 6 sets of singles per side with 85 pounds.

Check out the videos at Facebook and YouTube!!

Wednesday Oct 28th morning

A nice morning today.

Hit some great joint mobility and flexibility work.

Got in 3 sets of 10 for Hand Extensions

Also got in some strong Isometric Power Flexes for the midsection.

Great stuff!!

Tuesday Oct 27th night

Awesome conditioning night!!

Hit 5 rounds of 5 for the bear. Felt wonderful.

Followed it up with 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Awesome night of training!!

Check out the videos at YouTube and Facebook.

Tuesday Oct 27th morning

Good morning today.

Hit my Joint Mobility drills

Got in some strong Isometric Work for the neck

And nailed some strong Isometric Power Flexes for the Midsection

Good stuff.

Monday Oct 26th nigth

A great but interesting training session tonight.

Hit 6 sets of triples for Military Press with 185 pounds.

Nailed 6 sets of 5 per side for 1-arm Bent Row with 216 pounds

Had trouble on the Deadlift, got in 3 successful singles and 3 failed singles with 425 pounds.

Nailed 3 sets of 7 for Weighted Standing Abdominal Roll Outs with Bodyweight plus 20 pounds in a super set with 3 sets of 10 seconds per side for Isometric Side Bends.

Great stuff. Check out the videos at YouTube and Facebook.

Moday Oct 26th morning

Great morning today.

Got in some really nice Joint Mobility work and Flexibility work

Also hit some strong Isometric work for the Hand Extenders.

Nailed some Isometric Power Flexes for the Midsection as well.

Good stuff.

Saturday Oct 24th night

Tonight was a great Bodyweight Blitz night.

Hit 4 sets of Tuck Planche Push ups on the Parallets

Got in 4 sets of Around the World Pull ups on the rings

3 sets of Freestanding Handstand Push ups on the Parallets

3 sets of Front Lever Negatives on the rings

4 sets of Pistols on each leg

And, 4 sets of 1-leg Repetition Hamstring Bridges on each leg.

Finished up with 3 sets of L-sit Walks.

Awesome stuff.

Check out the vids at YouTube and Facebook.

Friday Oct 23rd night

Great night of Kettlebell Mayhem tonight.

Hit a 22 minute round of continuous kettlebell movements without stopping of putting the bell down.

Then hit 3 sets of 10 per side for  DVR 1-arm Biceps Curls in a tri-set with 3 sets of 10 for Reverse Grip DVR Triceps Extensions and 3 sets of 12 per side for 1-leg Calf Raises.

Awesome training!!

Friday Oct 23rd morning

Awesome morning today.

Hit some really nice joint mobility and flexibility work.

Also got in 3 sets of 20 for DVR Hand Extensions

Nailed some strong Isometric Power Flexes for the midsection.

Felt good.

Thursday Oct 22nd night

Fantastic training tonight.

Hit 6 strong set of singles for Bottom Position Floor Presses with 295 pounds.

Then Hit 6 strong sets of 3-6 reps for Shrugs with 555 pounds.

Moved onto 1 set of 3 minutes for Non-stop, As many as you can do Squats with 135 pounds.

Then hit 3 sets of 6 for Standing Abdominal Rollouts with bodyweight plus 20 pounds in a super set with 3 sets of 5 per side for Saxon Side Bends with 53 pounds.

Awesome stuff!! Felt strong.

Check out my Facebook and YouTube for the videos.

Thursday Oct 22nd morning

Feeling awesome this morning.

Hit some good Joint mobility drills and Flexibility work

Also got in 3 sets of 10 per direction for DVR Neck work

And hit some strong Isometric Power Flexes for the midsection.

Great stuff!!

Wednesday Oct 21st night

Awesome old school training tonight.

Didn't go as heavy as I probably should have, but I wanted to get the movements back down.

Hit 6 sets of singles on each side for Barbell 1-arm Snatches with 110 pounds

Moved onto 6 sets of singles for Reverse Grip Clean to Reverse Grip Press with 185 pounds

Hit 5 sets of singles per side for 1-arm Conventional Deadlifts with 165 pounds

Then hit 3 sets of 5 for Reverse Wrist Curls with 65 pounds in a super set with 3 sets of 10 for Wrist Curls with 95 pounds.

Awesome stuff.

Check out my Facebook and YouTube for the videos.

Wednesday Oct 21st morning

Nice morning today.

Hit some strong Joint mobility and flexibility work

Got in 3 sets of 10 for DVR Hand Extensions

Great stuff!!

Tuesday Oct 20th night

Awesome conditioning night tonight.

Went back to one of my all time favorite conditioning routines, "the Bear." And, it was wonderful.

Hit 5 sets of 5, 5, 5, 4 and 4 reps respectively, with 115 pounds. Got the heart and lungs thumping and hit every muscle in the body really well.

Then finished off with 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Awesome stuff.

Check out the video at YouTube and Facebook.

Tuesday Oct 20th morning

Great morning work today.

Hi some strong Joint Mobility and flexibility drills.

Got in some strong Isometric work for the Neck in each direction.

And got in some strong Isometric Power Flexes for the midsection.

Felt great.

Monday Oct 19th night

Awesome training session tonight.

Started out with 6 sets of 3-6 reps for Behind the Neck Strict Presses with 155 pounds

Moved onto 6 sets of 6 reps for Bent Rows with 335 pounds

Then hit 6 sets of 15 reps for Back Squats with 405 pounds

After that hit 3 sets of 5 reps per side for Saxon Side Bends with 53 pounds in a super set with 3 sets of 6 reps for Standing Abdominal Roll Outs with Bodyweight plus 20 pounds.

Great stuff. 

Check out the vids at either Facebook or YouTube.

Monday Oct 19th morning

Using the morning differently for this particular cycle. Letting some tendonitis in the elbow heal, so I'm not working any gymnastics in the mornings.

This morning was a mixture of joint mobility drills, flexibility work, Isometric work for the hand extenders and Isometric Power Flexes for the midsection.

Great stuff! Totally looking forward to the arse kicking stuff that I have planned for tonight :)

Friday Oct 16th

Had a terrific night of back off week training.

Set the timer for 20 minutes and just played with the clubbells for the entire time. Felt awesome.

On top of that, also hit my joint mobility and flexibility drills.

Great stuff!!

Thursday Oct 15th

Very fun back off week training last night.

Along with my normal joint mobility and flexibility drills I had a fun kettlebell and clubbell night.

Hit 10 minutes of 1-arm kettlebell clean and presses

then moved onto 10 sets of 15 reps for 10 minutes for 1-arm clubbell mills.

Felt great.

Wednesday Oct 14th

Another great back off week night.

Nailed some great joint mobility and flexibility work.

Then had a push up blitz.

Picked 4 different kinds of push-ups and worked the crap out of them

Felt good.

Tuesday Oct 13th

A great night for the back off week.

Got in some really good joint mobility and flexibility work as well as some nice foam (well pvc pipe) rolling.

Then nailed a strong 10 minute round of 1-arm kettlebell snatches

Then moved onto 10 sets of 10 in 10 minutes for 1-arm clubbell mills.

Great stuff.

Monday Oct 12

Started off the back off week with Joint Mobility and Flexibility work.

Felt Awesome!!

Saturday Oct 10th

Awesome training on the High Bars today

Started out with 3 sets of High Bar Direction Change Swings

Then moved onto 3 sets of High Bar Kip to Support

Hit 3 awesome sets of Improvisational High Bar Calisthenics Combos

Got in 3 strong sets of High Bar to High Bar Jump Swings

Then nailed 3 sets of High Bar Radial Pull ups

Got in 3 really nice sets of High Bar Back Rolls to Forward Rolls

And finished up with 3 sets per side of Human Flags off of different apperatti.

Awesome stuff. Check out facebook and YouTube for videos

Friday Oct 9th night

Fantastic night of training.

Nailed 3 nice sets of Parallet Tuck Planch Push-ups

Moved onto 3 sets of 10 for DVR Hercules Flex

Then hit 3 sets of 10 1-arm DSR Chest Presses

Nailed 3 sets of 6 for Prayers Press

Then moved onto 3 sets of 6 for Freestanding Parallet Handstand Push ups

Hit 3 sets of 12 for Lying Rear Delt Larry Scott Raises

Got in 3 sets of 10 seconds for Crusifix Holds

Then moved onto 3 sets of 5 seconds for Straddle L-sit Holds

Finished off with a super set of 3 sets of 5 for Weighted Standing Abdominal Roll outs and 3 sets of 5 per side for Saxon Side Bends.

Awesome stuff. Check out facebook or YouTube for the vids

Thursday Oct 8th night

Awesome training tonight.

Hit 5 strong sets of 6 for Bent Rows with  335 pounds.

Moved onto 5 powerful sets of 3 for Snatch Grip High Pulls from the hang with 295

Got in 3 sets of 10 per side for DVR 1-arm Biceps Curls in a super set with 3 sets of 10 for DVR Reverse Grip Triceps Extensions

Then finished off with an awesome 10 rounds of Wall Drive Sprints.

Great stuff.

Check out the vids at youtube and facebook.

Thursday Oct 8th morning

Pretty nice Parallet Practice this morning.

Hit 3 sets of the Parallet Combo

Then hit 3 sets of Parallet Handstand to Straddle Planche

Got in 3 sets of Parallet V-sits to Straddle Planche

Then hit 3 sets of Parallet Straddle Plache holds

Got in 3 sets of Parallet Straight Bar Handstands

Then hit 3 sets of Parallet Handstand Holds

Also got in 3 sets of DVR Hand Extensions

And some strong Isometric Power Flexes for the Midsection.

A good morning without a doubt

Tuesday Oct 6th night

Damn fine training tonight.

Nailed 3 sets of 5 for Parallel Bar Dips to Straddle Planche

Then hit 3 sets of 15-20 for Parallel Bar Reverse Grip Dips

Nailed 3 sets of 10 for Leiderman's Press

Hit 3 sets of 10 for DVR Full Range Pec Contractions

Then Hit 3 sets of 8 for Jet Rep Military Presses with a 10 second Power Contraction between sets.

Hit 3 sets of 8 for Double Kettlebell Jet Rep Military Presses with a 10 second Power Contraction between sets

Then hit 3 sets of 8 for 1-arm Lateral Raises

Hit 3 sets of 8 per side for Archer Raises

Then got in 5 sets of Parallel Bar V-sit holds

Finished up with 3 sets of 10 for Standing Abdominal Roll Outs in a super set with 3 sets of 5 per side for Saxon Side Bends.

Overall, great stuff.

Tuesday Oct 6th morning

Rough but good morning of High Bar practice.

Hit 3 strong sets of High Bar Direction Change Swings

Moved onto 3 sets of High Bar Kip to Support

Nailed 5 sets of High Bar Radial Pull Ups

Got in 3 sets of High Bar Back Lever Holds

Moved onto 3 sets of High Bar Front Lever Holds

Also nailed some strong Isometric Work for the Neck

And some strong Isometric Power Flexes for the Chest and Midsection.

Overall, good stuff.

Monday Oct 5th night

Great night of training last night

Nailed 5 sets of Deadlifts with 435 pounds.

Hit 3 sets of 8 reps and6 reps respectively for Rings Archer Pull Up/Typewriter Pull Up combos

Nailed 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Finished off with 10 rounds of Rope Skip  Sprints.

Great stuff!!

Monday Oct 5 morning

Fantastic day of tumbling today. After 3 weeks of rain and really saturated grass, I was able to get back to it and nail everything like I hadn't had a break.

Hit 5 sets of 3 for 5 different handstand entries

Nailed my 1-arm cartwheels

Nailed the Aerial Cartwheels

Nailed the Butterfly kicks

Then nailed 3 run throughs of the Floor Routine

Also got in some nice Isometric work for the Hand Extenders

And some nice Isometric Power Flexes for the shoulders and Midsection.

Great stuff!!

Satruday Oct 3rd

Rough but good High bar practice today.

Hit 3 strong sets of High Bar Direction Change Swings

Then moved onto 3 sets of High Bar Kip to Supports

Hit 3 sets of 3, 3, 1/2 respectively for a brutal and bad series of High Bar Muscle Ups

Hit 3 sets of 3, 4 and 4 respectively for Some really rough High Bar Back rolls to Forward rolls

Hit 3 sets of 1 for Behind the Neck Swan Pull Up Holds on the High Bar

Then hit a strong 3 sets of High Bar Front Straddle Lever Holds.

Tough, rough, brutal but still good.

Friday Oct 2nd

Very nice night of training tonight. Took the morning off, then kicked it hard this evening.

Hit 3 sets of 3 for Strict Tuck Planche Push ups on the Paralletes. Followed each set with a 10 second Power Contraction.

Then hit 3 sets of 10 for DVR Hercules Flexes with a 10 second Power Contraction after each set.

Then moved onto 3 sets of 10 per side for 1-arm DSR Chest Presses with a 10 second Power Contraction after each set.

Hit 3 sets of 6 for Prayers Press with a 10 second Power Contraction after each set.

From there, moved onto 3 sets of 6 for Parallete Freestanding Handstand Push ups.

Then hit 3 sets of 10 per side for Lying Rear Delt Scott Raises with 20 pounds per side

Moved onto 3 sets of 10 second Crusifix Holds with a pair of 35 pounders.

Hit 3 sets of 5 seconds for Straddle L-sit Holds

Then hit a super set using 3 sets of 10 for Standing Abdominal Rollouts and 3 sets of 5 per side for Saxon Side Bends.

Great stuff.

Thursday Oct 1st night

Pretty darn awesome night of training.

Hit 5 sets of 6,6,6,7,7 respectively for Reverse Grip Bent Rows with 335 pounds

Then Moved onto 5 sets of 3 for Clean Grip High Pulls with    335 pounds

Hit 3 sets of 10 per side for 1-arm DVR Biceps Curls

Then Hit 3 sets of 10 for Reverse Grip DVR Triceps Extensions

Finished up with 10 rounds of Wall Drive Sprint Conditioning.

Awesome Stuff.

Thursday October 1st morning.

A chilly but pretty good Rings practice today.

Hit 3 sets of 5 for Rings Iron Cross Pumps

Then moved onto 3 sets of Rings Bent-arm Levers to L-sits

Hit 3 sets of Rings Front Levers

Moved onto 3 sets of Rings Back Levers

Then hit 3 sets of Rings Forward Rolls

Got in 3 sets of Rings Tuck Planche Holds

Then hit 1 set of Rings Reverse Muscle Up Negatives.

Also got in 3 sets of 10 for DVR Hand extensions.

And nailed some really strong Isometric Power Flexes for the Midsection.

Overall a good morning.

Wdnesday Sept 30

Enjoyed the off day with only some Joint Mobility work.

Tuesday Sept 29th night

Very nice training tonight.

Started out with 3 sets of 3 for Parallel Bar Straddle Planche Push ups

Then hit 3 sets of 20 for Parallel Bar Reverse Grip Dips

Moved onto 3 sets of 10 for Liederman's Presses

Then Nailed 3 sets of 10 for DVR Full Range Pec Contractions.

After that, hit 3 sets of 8 for Jet Rep Military Presses

Then Nailed 3 sets of 8 for Double Kettlebell Jet Rep Military Presses

Hit 3 sets of 8 per side for 1-arm Lateral Raises

And hit 3 sets of 8 per side for Archer Raises.

The last 4 movements also included a 10 second Power Contraction for the Shoulders after each set.

Then moved onto 3 sets of 5 seconds for Parallel Bar V-sit Holds

Then super setted 3 sets of 10 for Standing Abdominal Roll Outs with 3 sets of 5 per side for Saxon Side Bends

Great stuff.

Tuesday Sept 29th Morning

Fantastic Morning High Bar and Human Flag practice today.

Started out with 3 sets of doubles for Human Flag Direction Change Swings

Moved onto 3 sets of High Bar Kip to Top Support

Then Nailed 3 sets of 5 for High Bar Muscle Ups

Hit 3 awesome sets of 5 for High Bar Back Rolls to Forward Rolls

Then nailed 3 sets of Human Flags on each side

Also nailed some strong Isometric Power Flexes for the Midsection

Great stuff today. Again Look up the videos and pictures on facebook or youtube under Brett Stepan.

Monday Sept 28th night

Awesome night of training last night.

Started out by nailing 4 sets of 15 for Back Squats with 405 pounds. Felt Awesome.

Moved onto nailing 4 sets of 8 and 6 respectively for Archer Pull-ups/Typerwriter Pull-ups on the rings.

Hit a strong 3 sets of DVR Biceps Curls for 10 reps per set.

Then Nailed 3 sets of 10 for DVR Triceps Extensions.

Awesome night training.

Feel free to look up the videos at my youtube channel or on facebook, both under Brett Stepan.

Monday Sept 28th morning

Rough but productive Parallet practice this morning.

Hit 3 sets of the Parallet Combe

Moved onto 3 sets of Parallet Handstand to Straddle Planche

Hit 3 sets of Parallet V-sit to Straddle Planche

Nailed 3 sets of Parallet Straddle Planche Holds

Hit 3 sets of Parallet Straight Bar Handstands

Got in 3 sets of Handstand Holds on the Parallets

Also nailed some strong Isometrics for the Hand Extenders. And some Isometric Power Flexes for the Shoulders and Midsection.

Overall, a nice practice.

Saturday Sept 26th

Amazing High Bar practice this morning.

Nailed 3 sets of High Bar Direction Change Swings on a higher bar

Then Hit 3 sets of High Bar Kip to Top Support

Nailed 3 sets of 5 for High Bar Muscle Ups

Moved back to the really High Bar and nailed 3 sets of 4 for slow and controlled High Bar Backwards Rolls to Forward Rolls

Hit 3 set of High Bar Bent-arm Lever Holds on the really high bar

Then nailed 3 sets per side of Human Flag work.

Awesome stuff.

Friday Sept 25

Great morning Rings Practice. Felt good to Dominate the rings

Hit 3 sets of 5 for Rings Iron Cross Pumps

Then hit 3 sets of my best ever Rings Straddle Back Levers

Nailed 3 sets of Rings Front Levers

Hit 3 sets of Rings Forward Rolls

Got in 3 sets of 3 for Rings Muscle Ups

Worked on 3 sets of Rings Straddle Planche Holds

Then hit 3 really strong sets of Rings Reverse Muscle Up Negatives.

Also got in 3 sets of 10 for DVR Hand Extensions.

And got in some strong Isometric Power Flex work for the entire Lower Body and the Midsection.

Great morning!!

Thursday Sept 24th night

Awesome training tonight!!

Nailed 5 sets of 5-6 reps for Bent-over Barbell Rows with 385 pounds.

Moved onto 5 sets of 3 for Barbell Snatch Grip High Pulls with 300 pounds

Nailed 3 sets of 10 per side for DVR 1-arm Biceps Curls in a super set with 3 sets of 10 for DVR Reverse Grip Triceps Extensions

Finished off with 10 rounds of Sprint Work!!

Awesome stuff

Thursday Sept 24th morning

Awesome Parallet practice this morning

Hit 3 sets of my Parallet Combo

Then moved onto 3 sets of Parallet Handstand to Straddle Planche

Worked on 3 sets of Parallet L-sit to Straddle Planche

Then hit 3 sets of Parallet Straddle Planche Holds

From there I started working on 3 sets of Straight Bar Handstands using the Parallets

Also got in some nice Isometric Power Flex work for the Midsection.

Great stuff.

Wednesday Sept 23rd

Scheduled in today as a total day off. Just joint mobility and flexibility work

Tuesday Sept 22 night

Awesome night of training last night

Started off with 3 sets of 5 for Parallel Bar Dips to Straddle Planches

Moved onto 3 sets of 10 for Reverse Grip Parallel Bar Dips

Then hit 3 sets of 10 for Leiderman's Presses

Moved onto 3 sets of 10 for DVR Full Range Pec Contractions

From there it was 3 sets of 10 for Jet Rep Military Presses followed by a 10 second Power Contraction after each set

Then 3 sets of 12 reps for Double Kettlebell Military Presses followed by a 10 second Power Contraction after each set

Moved onto 3 sets of 8 for 1-arm Lateral Raises with the Power Contraction after each set

Then hit 2 sets of 10 per side for Archer Raises with the Power Contraction after each set

From there it was 3 sets of 5 seconds for Parallel Bar V-sit Holds

Then 3 sets of 8 for Standing Abdominal Rollouts in a super set with 3 sets of 5 per side for Saxon Side Bends

Really strong night. Check out the vids at either youtube or facebook.

Tuesday Sept 22 morning

Awesome High Bar and Human Flag practice this morning.

Hit 3 sets of High Bar Direction Change Swings

Moved onto 3 sets of High Bar Kip to Top Support

Then Nailed 3 sets of 5 for High Bar Muscle Ups

Moved onto 3 sets of 4 for High Bar Backwards Rolls to Forward Rolls

Then nailed 3 sets of High Bar Bent Arm Lever Holds

And Nailed 3 sets per side of Human Flags

Also got in some strong Isometrics Work for the Hand Extendors

And some strong Isometric Power Flex Work for the Midsection

I'd post a video of the High Bar Bent Arm Levers, but blogspot sucks, so check it out on facebook or at youtube.

Monday Sept 21st Night

Awesome night of training last night

Started off with 5 sets of singles for Deadlifts with 435 pounds

Moved onto a mixture of Archer Pull ups/Typewriter Pull ups for 4 sets of 8/6, 8/2, 6/0 and 8/2 respectively.

Then hit 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Finished off with Rope Skip Conditioning.

Awesome stuff.

Here's the video of Melissa nailing her 5th set of deads with 300 pounds and the Archer Pull up/Typewriter Pull up combo


Well, apparently, once again, blogspot sucks and won't let me post the video. So, go to youtube and check it out.

Monday, Sept 21

I was going to post about the morning Rings practice from today. But really, what's the point. BlogSpot doesn't seem to want to have me post anything anymore. So, Fuck It!!

Saturday Sept 19th

Pretty darn good High Bar and Human Flag Practice today.

Hit 3 sets of High Bar Direction Change Swings

Moved onto 3 sets of High Bar Kip to Support

Nailed 3 sets of 5 for High Bar Muscle Ups

Hit 3 sets of 4 for High Bar Backwards Roll to Forward Roll

Nailed 3 sets of 20 for High Bar Dips

Then Hit 3 sets per side of Human Flags.

Here's the High Bar Backwards Roll To  Forward Roll Video:

Once again I had a video. Tried Uploading it, tried to take it from youtube, but nothing works. So, once again, Fuck You You Worthless Fucking Piece Of Fucking Shit BlogSpot.

Friday Sept 18th night

Pretty darn good training session tonight.

Started out with 3 sets of Wide Grip Push ups, nailing 10 reps too easily, with bodyweight plus 180 pounds.

Moved onto 3 sets of 1-arm DSR Chest Presses, nailing 10's on each set

Worked in 3 sets of Hercules DVR Flexes, nailing 8's for each set.

Then Moved onto 3 sets of DSR Rope Pulls, Nailing 6's for each set.

From there hit 3 sets of 3, 3 and 4 reps respectively for Parallet Freestanding Handstand Push Ups.

Moved onto 3 sets of 10 per side for Lying Rear Delt Scott Raises.

Then hit3 sets of 10 second Crucifix Holds.

Moved onto 3 sets of 5 seconds for Straddle L-sit holds.

Then Nailed 3 sets of 6 for Standing Abdominal Roll Outs in a super set with  3 sets of 5 per side for Saxon Side Bends.

A pretty nice training session.

Here's a video of the first set of Handstand Push ups:


Well, I would have had a video to post, but the fucking site, once again, won't let me post. So, to you blogspot, all I can say is Fuck Off!!

Friday Sept 18th morning

Rough morning Parallet practice today.

Hit 3 sets of 90 degree push ups

3 sets of Handstand to Straddle Planche

3 sets of L-sit to Straddle Planche

3 sets of Straddle Planche Holds

3 sets of 30 seconds a piece for Handstand Holds

And, 3 sets of 10 for DVR Hand Extension Work

Overall a good, but rough practice.

Thursday Sept 17th

Crappy weather today so I didn't take the rings out. Then, I was feeling beat to hell so I took the night off. Only Joint mobility and flexibility work.

Wednesday Sept 16th

A very nice off day that I scheduled into the cycle this time. Focused on joint mobility and flexibility wok.

Tuesday Sept 15th

A terrific night of training last night.

Started out with 3 sets of 5 for Parallel Bar Dips to Straddle Planches

Moved onto 3 sets of8 for Reverse Grip Parallel Bar Dips

Then hit 3 sets of 10 for Leiderman's Presses

And moved onto 3 sets of 8 for DVR Full Range Pec Contractions

From there hit 3 sets of  8 for Jet Rep Military Presses with a 10 second Power Contraction after each set

Then hit 3 sets of 10 for Double Kettlebell Military Press Jet Reps with the 10 second power contractions

Hit 3 sets of 8 per side for 1-arm Lateral Raises with the 10 second power contractions

Then hit 3 sets of 8 per side for Archer Raises with the 10 second power contractions

Moved onto 3 sets of V-sit Holds on the Parallets

Then hit a strong 3 sets super set of 3 sets of 6 for Standing Abdominal Raises and 3 sets of 5 per side for Saxon Side Bends.

A killer session!

Here's a video of one of the sets of the dips to straddle planche

In Stillness....

In Stillness and Quiet, You Will Always Find Peace!!

Tuesday Sept 15th Morning

After a rough morning practice and a rough evening training session yesterday, it was really nice to dominate the High Bar and Parallet practice this morning.

Hit 3 sets of doubles for High Bar Direction Change Swings

Got in 3 sets of Parallet 90 Degree Push-ups

Moved onto 3 sets of High Bar Kip to Top Supports

Then nailed 3 sets of Parallet Handstand to Straddle Planche

Dominated 3 sets of High Bar Muscle Ups, for 5 per set

Then nailed 3 strong sets of Parallet V-sit to Straddle Planche

Killed 3 sets of 4 for High Bar Backward Roll to Support to Forward Rolls

Moved onto some of my best ever Parallet Straddle Planche Holds

Hit 3 strong sets of High Bar Forward Rolls

Nailed 3 sets of 30 seconds for some awesome Parallet Handstand Holds.

Also got in some nice Isometric Work for the Hand Extenders.

Here's a video of the worst Parallet Straddle Planche of the day, and the final set of the High Bar Backwards Rolls to Forwards Rolls.