Thursday, April 30, 2015
Thursday morning part 4: l-sit to tuck planche and more
Had to add these back in, the l-sit to tuck planche. Great movement. After my 4 sets I hit 450 push ups (German 75's and back of wrist), 100 pull ups and hit some hard neck work. Awesome morning.
Thursday morning part 2: l-sit to handstand
Alright, the first two sets really sucked. But, sets 3-5 were pretty damn awesome. Here's the final set.
Thursday April 30th morning part 1: muslce ups
Using assistance and focusing strongly on the eccentric part of the transition (aka, my weakest part). Feeling good.
Tuesday night part 3: Isometric shrugs and midsection
Nailing 3 strong sets of isometric shrugs, then finished off with 2 sets of isometric sit ups and 2 sets on each side of 1-legged isometric leg raises. Great training night.
Tuesday night part 2: 1-arm rows
Feeling good. Nailing 4 strong sets of 10 on each side. I'll admit it, I love back training!!
Tuesday April 28th night part 1: Lat Pull/ Pull up combo
Hitting 4 strong sets of these and feeling the back work like crazy. I love it.
Tuesday, April 28, 2015
Tuesday morning part 7: 1/4 floor circles and more
These just keep on improving, going to have to start putting it up to 1/2 circles soon. After this I nailed 435 push ups (feet elevated style and back of wrist style), 100 chin ups and 80 lunges. Awesome morning.
Tuesday morning part 6: handsprings
Awesome to be outdoors with the tumbling and getting back into such fun stuff. Here's my final set of handsprings for the morning:
Tuesday morning part 5: Butterfly kicks
Love butterfly kicks, and they're even better when they're outside. Here's the final set.
Tuesday morning part 4: Aerial (no handed) cartwheels
My first set of these since last August. Not bad. A little rusty and I could tell that my legs were still a little tired from last nights monster squat session. But, not bad at all, they'll improve quickly I believe.
Tuesday morning part 2: Handstands
Not my best handstands but I was too excited to get outside and tumble so I really was half assing these, lol.
Monday part 3: lunges and leg curls
Finished off the night with 3 sets each of weighted lunges and 1-legged leg curls. Here's the final run through of each.
Monday night part 2: Squats
Used 385 pounds tonight in my race to 100 reps. Got there in 7 sets of 13 and 1 set of 9. Felt strong and awesome. Here's the final set:
Monday April 27th night part 1: deadlifts
Nailing 3 sets of 10 reps with 375 pounds for the deadlift. Felt hard tonight, but not bad. Here's the final set.
Monday, April 27, 2015
Monday morning part 6: German 75's and more
Finished up this morning with my 5 sets of German 75 push ups, 5 sets of back of wrist push ups an lunges. Great practice!
Monday morning part 5: daily pull up challenge. Day 22
Hitting my last set of pull ups to get my 100 for the day.
Friday night part 4: French press and midsection
Hit 3 sets of French Press for 10 reps each, then finished up with some isometrics for the midsection. Here's the final set of the French press.
Friday night part 3: Weighted feet elevated push ups
Cranking out 3 sets of 10 for these with bodyweight plus 120 pounds. Felt strong. Here's the final set.
Friday night part 2: Body flies
Nailing 4 sets of 10 with nice 5 count at the stretch and at the contraction position. Awesome!!
Friday nigh part 1: Weighted dips
Nailing 4 sets of 10 for weighted dips with bodyweight plus 108 pounds.
Friday morning part 4: Back extension and forward handstand rolls
These are just plain fun. After these I finished off with 100 pull ups, 400 push ups and my lunges. Great stuff.
Friday April 24th morning part 1: Muscle ups
Having fun getting better and better at these. Here's the final set:
Thursday part 4: Midsection
Hitting the following for midsection: Without resting hit 10 good mornings, 6 abdominal roll outs, 10 good mornings, 6 abdominal rollouts, 10 good mornings and 6 abdominal rollouts. Awesome stuff. Here's the final run through.
Thursday part 3: Knealing Curls
Love these. Man do they bite into those biceps. Hit 5 sets of 10 for these ones. Here's the final set.
Thursday night pqrt 2: Rear delt raises
After the BTN presses it was onto 3 sets of 10 for rear delt raises on each side. Used the 70 pound k-bell for this one. Felt awesome. Here's the final set.
Thursday April 23 night part 1: Btn strict press
Wrapping up the BTN strict press. Nailed my 100 reps really strongly. Used 135 pounds and got to 100 in 2 sets of 13 and the rest were sets of 10. Awesome stuff, but missed videoing the last set.
Thursday, April 23, 2015
Thursday morning part 5: German 75 and more
Finished off with 100 lunges, 5 sets of back of wrist push ups, 5 sets of German 75's, 100 pull ups and neck work. Here's the final set of the German 75's.
Thursday morning part 4: tuck planche
These are feeling much better, much stronger, and have a much better body position. Here's the final set.
Thursday morning part 3: Cross pumps
Getting some iron cross prep in on the rings. Hitting 5 sets of cross pumps. A really nice one, I like it.
Thursday morning part 2: l-sit to handstand
Here's the final rep (rep 3) of the final se (set 5) of the l-sit to handstand to l-sit on the parallets. A little shaky, not as crisp, but not bad. Filmed it from a different angle today.
Thursday April 23 morning part 1: Muslce Ups
Feeling better and better with these, almost ready to try with no assistance!
Wednesday April 22nd morning wrap up
Wrapping up Wednesday Morning's rope skipping, midsection, pull ups, push ups, etc. fun.
Tuesday night part 3: isometric shrugs and midsection work
I'll tell you, I can hit some good shrugs with between 525 and 600 pounds, but these were a nice killer. Hit 3 sets of them then finished off with some strong midsection work. Here's the final set.
Tuesday night part 2: 1-arm rows
Going for higher reps on this cycle. After the 4 sets of the rings work and my 100 pull ups I nailed 4 sets of 10 reps on each side for these. Hard, but good. Here's the final set.
Tuesday April 21 night part 1: Lever Pull/ Pull up combo
Love these for the back, awesome stuff. Mix together a lever pull (or straight arm lat pull) and a pull up. Great for the entire back. Here's the final set.
Tuesday, April 21, 2015
Tuesday morning part 5: butterfly kicks and more
Hit my sets of butterfly kicks then finished off with 400 push ups, 100 pull ups an 70 lunges. A good morning practice.
Tuesday morning part 4: 1-arm cartwheels
These are feeling awesome. Can't wait to get outside and turn them into no-handed cartwheels.
Tuesday morning part 3: floor circles
The quest for the floor circle begins! Started out with 1/4 floor circles for right now. This final set was a little sloppy, but they went pretty well overall. Here's the final set on each side.
Tuesday morning part 2: handstands
These are going great. Hit 5 sets of 3 concentrating on kicking up, finding a great balance point, holding, and repeating. Felt awesome.
Tuesday April 21 morning part 1: muslce ups
Using less assistance, getting smoother and stronger. Yay progress!
Monday night part 3: Lunges and leg curls
After the deadlifts and squats, I moved on to a super set of weighted lunges and 1-leg leg curl/hip thrusts. These went pretty darn well. Here's the final set.
Monday night part 2: Squats
The race to 100 reps is on. The goal, hit 100 reps in 10 sets of 10 or less. After nailing my deadlifts, the squats went awesome. Using 365 pounds I nailed it in 6 sets of 15 and 1 set of 10. Here's the final set. My bride nailed hers in 4 sets of 20, 1 set of 15 and 1 final set of 5. Humbled completely.
Monday April 20th night part 1: deadlifts
You have to love the start of a new cycle, especially when you change up a ton of it. Deadlifts felt awesome. Nailed 3 sets of 10 with 365 pounds. Here's the final set.
Monday, April 20, 2015
Monday morning part 7: the German 50 or shall I say 75
Hitting my 5 sets of German 50 push ups today and decided to turn them into the German 75 for each set. So, here is the 5th and final set of German 75 push ups.
Monday morning part 6: rings pull ups and the pull up challenge
I'm on day 15 of my 30 day challenge to perform at least 100 pull ups a day no matter what. Here'smy final set of v-sit pull ups on the rings to make my 100 for the day. Not the prettiest, but not bad for being at the end of the morning practice, lol.
Monday morning part 5: back of wrist push ups
A lot of people have asked me about these. I've mentioned it a lot of times in posts that I hit 5 sets of "back of wrist" push ups during my morning practice; and most people don't know what they are. They're a great way to strengthen the wrists and work a compensatory movement to all the normal push up and hand stand wrist positions. Here's a quick set of 10.
Monday part 4: tuck planche holds
These were feeling strong today. I thinks it's time to start upping my game some more.
Monday morning part 3: rings combo
The final set of the rings combo. I see great improvements since the last time I filmed this one from this angel, which is always good. Did these in a super set with tuck planche holds. Awesome stuff.
Monday morning part 2: L-sit to handstad
Haven't practiced these in a while. They felt pretty good though. Made it to my last rep (rep 3) of my last set (set 5) and realized I hadn't filmed yet, lol. So, here's the final rep of the final set of the L-sit to handstand to L-sit on the parallets. Felt good and strong. Did these in a super set with muscle ups on the rings.
Monday Apirl 20th morning part 1: Muscle ups
Hitting the assisted muscle ups and really working on the eccentric during the transition. Here's the final set, did these in a super set with L-sit to handstands on the parallets. Awesome stuff.
Friday, April 17, 2015
Time for the lean out
I think the mass building went very well. Now it's time to get as lean as possible without sacrificing any of the muscle, strength or power. And, of course, time to get a tan.
Enjoying the irony
The other day, after giving me a very wonderful compliment on my back development, someone asked me why I have so many pictures of my back. I have to say, it's for the simple enjoyment of the irony. After I broke my back and ripped apart the muscle tendons an ligaments in it the doctors all told me that I'd always have a bad back, a weak back, be in constant pain, never be able to move my neck or right arm, never be able to use my back much, never be able to train again, etc. Since then, my back has become one of my strongest, most supple, most fit, most powerful and most impressive areas.
Thursday, April 16, 2015
True words to live by
A very wise person once stated, "I don't train hard and eat clean because I hate myself. I train hard and eat clean because I Love, Honor and Respect myself." Such true words.
Wednesday April 15th and Thursday April 16th wrap up
Wrapping up Wednesday night and Thursday morning.
Tuesday, April 14, 2015
To all those people......
I remember when I was in my 20's, walking around at a lean and ripped 155-160 pounds, I had tons of people that warned me about my 30's. They all said, once I was in my 30's my metabolism would drop, my muscle mass and strength would go, training would be harder, etc, etc, etc. Now, as I'm turning 39 this summer, I walk around at a lean and chiseled 190-195 pounds and am stronger, more powerful, healthier, fitter, and more ripped than I've ever been before and I continue to improve. I'm thinking that all those naysayers were full of total Skata. Treat your body right and age truly is just a number.
Monday, April 13, 2015
Friday April 10th evening: conditioning
Nailed 4 rounds of the following, this was the 4th one, then hit some good volume based midsection work. Awesome night.
Friday, April 10, 2015
Friday April 10th morning wrap up
Wrapping up Friday Morning. Hit 100 pull ups, 300 feet elevated push ups, my lunges ad 3 sets of 10 each for the DVR Tiger Moves. Felt awesome.
Thursday, April 9, 2015
Rings Training Fun
Having tons of fun practicing on the rings this morning. One of the all time great training tools. I love 'em!!
Y-scale Fun
Having some fun with some y-scale practice at the end of this morning's training. Love working them all, the y-scale, front scale and back scale. Great stuff!!
Thursday morning part 5: German 50 and more
Nailed my 5 sets of pause pull ups with a false grip, 5 set of German 50 push ups, 5 sets of back of wrist push ups, nailed my lunges and got all 100 pull ups in. Here's the final set of German 50s.
Thursday morning part 3: rings combo
This combo is feeling really strong and tight. I'm loving every practice of it. Awesome!!
Thursday morning part 2: hanstands
This set says it all about handstands today, 1 rock solid one an two crappy ones. Here's the final set.
Tuesday April 7th evening
Nailed a nice 4 rounds of conditioning followed by some volume work for the midsection. Felt awesome. Here's the final round.
Tuesday, April 7, 2015
Tuesday morning part 4: 1-arm cartwheels and more
1-arm cartwheels were alright today. Here's the final set on each side. Finished this off then hit my 100 pull-up, 5 sets of feet elevated push ups, 5 sets of back of wrist push ups and my lunges. Overall a good morning practice.
Tuesday morning part 3: butterfly kicks
Butterfly kicks were alright. I was really hoping to be outside with these, but it's cold and wet out there right now. Here's the final set on each side.
Tuesday morning part 2: handstand holds
Rough morning for the handstands. I was only hitting about 75-80 percent of them. Oh well, what can you do. Here's the 5th and final set.
Monday night part 4: the Don "Ripper" Ross Leg Killer
After nailing the 6 sets of bottom position front squats I felt like I needed a little more to finish off the lower body so I grabbed an old trick from the great Don "The Ripper" Ross. Here' it is.
Monday night part 3: Bottom position front squats
I figured that bottom position back squatting with 355 pounds for singles helped me a ton in being able to back squat 500 pounds for sets of 5-6 reps, so it was time to add in bottom position front squats simply to see if it has a similar effect. Here's the 6th and final set hitting 315.
Monday night part 2: 1-arm rows
After the flies, it was 1-arm row time. Nailed 6 sets of 5 on each arm with 201pounds. Felt strong and awesome. Here's the link to the youtube video of the final set.
https://youtu.be/HuEtiMxbKXc
Monday April 6th night part 1: Body flies
Cranking out 6 strong sets of body flies on the Jungle Gym. Making sure to hole both the stretch position and the contraction position for a 10-count. Awesome stuff. Here's the final set.
Monday, April 6, 2015
A million excuses, but......
Let's see:
1.) Born with a degenerative bone disease in the hips: Yes
2.) Broke my back in my early 20's: Yes
3.) Ripped apart all the muscles, tendons and ligaments in my back: Yes
4.) Let those things be an excuse or a limitation in reaching my dreams: HELL NO and NEVER. There will always be a million excuses, but there will never be a good reason to limit yourself or keep yourself from your goals. Create your greatness!
1.) Born with a degenerative bone disease in the hips: Yes
2.) Broke my back in my early 20's: Yes
3.) Ripped apart all the muscles, tendons and ligaments in my back: Yes
4.) Let those things be an excuse or a limitation in reaching my dreams: HELL NO and NEVER. There will always be a million excuses, but there will never be a good reason to limit yourself or keep yourself from your goals. Create your greatness!
Modnay morning part 7: lunges
Finishing up the morning practice with my lunges. Had a challenge a little bit ago to start out doing10 lunges per side a day, then move to 11 per side the next day, then 12 per side the next day, and so on. Here's my set for the day.
Monday morning part 6: German 50 and more
Along with the pause pull ups, nailed 5 sets of German 50 push ups, 5 sets of back of hand push ups, and made sure to nail 100 pull ups. Here's the final set of German 50's.
Monday morning part 5: False grip pause pull ups
Nailing a good 5 sets of false grip pause pull ups. Feeling strong. Hit these in a super set with German 50 push ups.
Monday morning part 4: tuck planche holds
And, to go with the rings combo in the super set, here's the final set of the tuck planche holds.
Monday morning part 3: Rings combination
The combo is feeling awesome. Loving it a ton. Here's the final set. Did these in a super set with tuck planche holds.
Monday morning part 2: handstand holds
Only filmed the first rep of the final set, then went and finished up the last two reps. Felt strong and good.
Monday, April 6th morning part 1: Assisted Muscle Ups
Did these in a super set with handstand holds on the parallets. Hit 5 sets of each. Here's the final set of the muscle up. Using less assistance and feeling pretty darn good.
Monday April 6th Pull Up Challenge Day 1
Decided to challenge myself. So, for the next 30 days I'm looking at hitting at least 100 pull ups a day, regardless of what my practice and training has in store for me. Here's the final set to get me to 100 from this morning. Not the prettiest, but I was little tired by this time. Lol!
Saturday Aprl 4th wrap up
Wrapping up Saturday's training. Pull ups, push ups and lunges in the morning and 3 sets of the & McSweeny Tiger moves in the evening. Awesome stuff.
Friday April 3rd: wrap up
Wrapping up the morning of push ups, pull ups and lunges and the evening of conditioning work. Here's the final conditioning round.
Thursday part 3: deadlifts death set
After nailing 6 sets of singles with 455 pounds, I felt I still needed a little more. It was death set time. So I dropped the weight to 355 pounds and just repped out with it. Felt awesome.
Thursday part 2: deadlifts
Nailing 6 sets of deads with 455 pounds. Felt good. Hadn't worked the deadlift in a while, felt strong. Here's the final set.
Thursday Aprl 2nd evening part 1: BTN Strict Presses
Working out my weak areas and hitting a good, solid 6 sets of behind the neck strict presses. Here's the final set.
Thursday, April 2, 2015
There's just something......
After training hard every morning, 6 days a week, and training hard every evening, 6 days a week; there's just something wonderful about finishing up a really nice morning practice with some Y-scales.
Thursday morning part 6: False grip pause pull ups
Nailing 5 sets of the false grip pause pull ups, some extra sets of pull ups and lunges and some scale work. Here's the final set of the false grips.
Thursday morning part 5: German 50 push ups
Nailing 5 sets of back of wrist push ups and 5 sets of German 50 push ups. Feeling strong and good. Here's the final set of the German 50's.
Thursday morning part 4: Tuck planche
Hitting the tuck planche on the parallel bars. Hips are still way too high. Here's the 5th set.
Thursday morning part 3: Rings combo
The rings combination is coming along really well. Much better after seeing it from different angle the other day. Here's the final set.
Thursday morning part 2: handstands
Handstands were a little off today. Here's the 5th and final set. Nailed the first 2 and was way off on number 3:
Thursday April 3nd morning part 1: Assisted Muslce ups
Loving working these with a nice controlled negative on the transition, my weakest point. Feeling pretty good, looking forward to nailing it even better. Here's set 5:
Wednesday April 1st wrap up
Kept it light today. Nailed 300 push ups, 50 squats and a few sets of lunges. Then took a break.
Tuesday March 31st night: wrap up
Here's the final set of conditioning for the night. We hit 4 rounds, then finished up with some volume training for the midsection.
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