Friday, February 27, 2015
Thursday part 2: Deadlifts
Felt like changing it up a little, so I used Marc Challait's technique for each set. It went really well, nailed all 6 sets pretty easily and felt strong the whole time. I may have to work this style more. Here's the final set using 455 pounds.
Thursday Feb. 26th part 1: Morning stuff and weighted dips
Started out today with weighted neck work, handstand and planche practice and hand extension drills. This evening started out with 6 sets of weighted dips with bodyweight plus 141 pounds. Here's the final set.
Thursday, February 26, 2015
Wednesday part 3:Rear delt raises
Finished up with some rear delt raises for strong healthy shoulders, using the 88 pound k-bell. Here's the 6th set.
Wednesday part 2: Hammer curls
The second part of the super set: hammer curls with the 70 pound K-bell. Here's the 6th set.
Wednesday Feb. 25th part 1: barbell overhead extensions
Hitting a nice super set of barbell overhead extensions and hammer curls. Here's the 6th of 6 sets of overhead extensions.
Tuesday part 2: Roll outs
Nailing 3 sets of 5 for roll outs with bodyweight plus 30 pounds. Here's the final set.
Tuesday Feb. 24th part 1: DT Chest, Push ups and some good C&P/ Burpee conditioning
Started out this morning with some Dynamic Tension based chest work and push ups, then hit this nice little ditty in the evening. Worked on 5 sets of this one. Using 4 rung ladders of both barbell clean and presses and burpees. A great one for conditioning, endurance, cardio, strength, power, etc. Here's the 4th of 5 sets.
Tuesday, February 24, 2015
Monday part 3: Bottom Position Squats
Nailing 6 sets with 355 from the bottom position. Here's the last set.
Monday Feb. 23 part 1: Military Press
Nailed 190 pounds for set 4, then missed it completely on set 5. Went back down to 185 for set 6 and hit all the reps, though they are not that pretty, lol. Here's set 6:
Thursday, February 19, 2015
Tuesday Feb. 18th: DT and the Super Bear
Tuesday morning was all about dynamic tension chest and shoulder girdle work. Then, the evening was all about the Super Bear. Nailed 5 sets of 4. Here's the 4th of 5 sets.
Tuesday, February 17, 2015
Monday part 2: Reverse grip Ben Rows
After nailing the dips it was on to 6 sets of reverse grip bent rows with 335 pounds.
Monday Feb. 16th part 1: Reverse Grip Dips
Nailed 6 sets of reverse grip dips with bodyweight plus 108 pounds. Here's the 6th set.
Monday, February 16, 2015
Saturday part 2: weighted pull ups
Alternating between the weighted push ups and the weighted pull ups. Here's the 6th set of pull ups with bodyweight plus 63 pounds.
Saturday Feb 14th part 1: weighted push ups
Alternating between the weighted push ups and the weighted pull ups. Here's the 6th set of push ups with bodyweight plus 200 pounds.
Friday part 4: 1-leg weighted calf raises
Hitting a nice super set of 4 sets of 1-leg weighted calf raises alternated with 3 sets of weighted abdominal roll outs. Taking as little rest time as possible. Here's the last set of the calf raises
Friday part 3: weighted abdmoinal roll outs
Hitting a nice super set of 4 sets of 1-leg weighted calf raises alternated with 3 sets of weighted abdominal roll outs. Taking as little rest time as possible. Here's the last set of the roll outs.
Friday part 2: Overhead Triceps Extensions
Hitting a nice super set of 5 sets of barbell concentration curls alternated with 5 sets of Jungle Gym overhead extensions. Taking as little rest time as possible. Here's the last set of the overhead extensions.
Friday Feb 13th part 1: barbell concenration curls
Hitting a nice super set of 5 sets of barbell concentration curls alternated with 5 sets of Jungle Gym overhead extensions. Taking as little rest time as possible. Here's the last set of the curls.
Thursday part 2: Snatch Grip High pulls
After all the neck work and handstand work and BTN presses, it was time to nail the Snatch Grip High Pulls. Here's the 6th set.
Thursday Feb. 12th part 1: BTN strict presses
Nailing the 6th set of behind the neck strict presses.
Thursday, February 12, 2015
Wednesday part 3: 1-arm deadlifts.....sort of
Had a rough night on this one and just didn't want to tape it. Lol.
Wednesday part 2: quick curl and presses.....sort of
Completely forgot to set the camera to record the last set. Whoops!!!
Tuesday part 2: Roll outs
After the bear, I hit 3 sets of 8 reps for weighted abdominal roll outs with bodyweight plus 20 pounds. Here's the final set.
Tuesday Feb 10th part 1: DT Chest and the bear
This morning I nailed some good Dynamic Tension Chest work. Hit3 sets of 6 reps of 5 movements. Awesome stuff. Then, this evening, started out with 6 sets of 5 reps of the bear. Here's the 4th set.
Tuesday, February 10, 2015
Monday part 3: Bottom Position Squats
Hitting my 6th set of bottom position squats with 350 pounds. Felt strong and easy.
Monday part 2: Explosive Rows
Nailed 6 sets of explosive rows with 285 pounds. Here's the final set.
Monday feb. 9th part 1: neck work, handstands and weighted dips
Started out with a bunch of isometric work for the neck and handstand practice. Then moved onto weighted dips. Here's the 6th set with bodyweight plus 141 pounds.
Monday, February 9, 2015
Saturday part 3: Jump Squats
Nailing 405 pounds for the 6th set of jump squats. Feeling strong and powerful!
Saturday part 2: weighted pull ups
And, to go with the weighted Hindu Push ups, here's the final set of weighted pull ups with bodyweight plus 63 pounds.
Saturday Feb. 7th part 1: weighted Hindu Push ups
Hitting a super set of weighted Hindu push ups and weighted pull ups. Here's the final set of Hindu's with bodyweight plus 160 pounds.
Friday Feb 6th part 1: Arm Medley
Set the clock for 20 minutes and did as many of the following medley's as I could: 20 BTN presses, 12 Overhead extension and 15 curls. Overall I wound up hitting 9 sets. Here's number 4:
Friday, February 6, 2015
Thursday part 2: Zercher Squat PR!
Here's the 6th set of Zercher squats. Nailed an easy PR with 550 pounds. Felt light and awesome!
Thursday February 5th part 1: Neck work, handstands and military press
Started off the morning with a bunch of neck work and handstands. Then, in the evening, started out nailing 6 sets of strict military presses with 185 pounds. Here's the final set.
Thursday, February 5, 2015
Tuesdy part 2: The Bear
After doing a bunch of dynamic tension work for the chest and shoulder girdle this morning, I moved on to the bear for the evening. Here's the 4th of 6 sets of 5 reps.
Tuesday Feb 3rd part 1: Dynamic tension chest
Started out the day with 5 different dynamic tension based chest movements done for 3 sets of 6 reps of each of them.
Tuesday, February 3, 2015
Monday part 3: Reverse Grip Bent Rows
Nailed 6 sets of reverse grip bent rows with 335 pounds. Here's the final set.
Monday part 2: Weighted Reverse Grip Dips
Nailed 6 sets of reverse grip dips with bodyweight plus 100 pounds. Here's the final set.
Monday February 2nd part 1: Neck work and Handbalancing
Started out this morning with neck work and handstand work. Felt awesome.
Monday, February 2, 2015
Saturday part 2: weighted pull ups
To go along with the weighted push ups here's the 6th set of weighted pull ups with bodyweight plus 53 pounds.
Saturday January 31st: part 1:weighted push ups
Nailing 6 sets of weighted push ups (bodyweight plus 180 pounds) in a super set with 6 sets of pull ups.
Friday part 4: 1-leg calf raises
And, of course, the 4th set of 1-leg calf raises to go along with the abdominal roll outs!
Friday part 3: Abdominal roll outs
Hit 3 sets of weighted abdominal roll outs (bodyweight plus 20 pounds) sandwiched in between 4 sets of 1-leg calf raises.
Friday part 2: Overhead tricpes extensions
And, to go along with the barbell concentration curls, here is the final set of the overhead triceps extensions on the Jungle Gym.
Friday January 30th part 1: Barbell Concentration Curls
Hitting 5 super sets of barbell concentration curls and 5 sets of overhead triceps extensions. Here's the final set of 10 of the curls.
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