Friday July 31st morning wrap up

Wonderful practice this morning. A little Parallet and a little High Bar work.

Nailed 3 awesome sets of the parallet combo. Felt wonderful.

Then worked in 3 great sets of High Bar Low Swing Changes.

Got in 2 strong sets of Parallet Handstands to Straddle Planches. The best one's yet.

Then got 2 awesome sets of Parallet Handstands to Figure 4 Planches. Good Improvements.

Played around with 3 sets of 5 reps for High Bar Baby Muscle Ups to Forward Flips. Fun stuff and Great conditioning.

Then nailed 3 of my best sets ever of Parallet Tuck Planche to Straddle Planche.

Nailed 3 of my best sets ever of High Bar Radial Pull-ups, getting a good strong 5 reps per set, pulling really high on each of them.

Added in 3 good sets of Parallet L-sits to Straddle Planches. Felt really nice.

Then Finished off with a strong 30 second Handstand on the Parallets.

Great practice. Great Improvements.

Here are some videos:

 

Thursday July 30th nigh wrap up

Loving the back off week this week.

Melissa and I had another awesome catch as catch can day on the high bars. Both of us were nailing some awesome stuff and well on our way to hitting some of our newer goals. Also hit some really strong human flag work.

Great night of training!!

Thursday July 30th morning wrap up

Great tumbling morning today!

Hit 5 sets of 3 for handstand holds, making sure that each set was a different entry into the handstand.

Then worked on 1-arm cartwheels

Did some good work on Aerial cartwheels

Nailed some good Butterfly kicks

Then hit a number of sets of the floor routine!

Here's some video!

Turning 39 feels pretty darn awesome!!

How does turning 39 feel?

 

 

 

It Feels Pretty Damn Awesome!!!

Wednesday July 29th wrap up

Awesome day of practice for the back off week.

Nailed a few sets of the rings combo.

Hit some nice sets of 5 for Iron Cross Pumps on the rings

Got in a few strong sets of Ring Bent-arm Levers to L-sits

Nailed some really strong sets of Straddle L-sits on the rings

Got in a few great sets of Rings Shoulder Stands

Hit some awesome sets of Rings Handstands

Got in a few really nice sets of 6 for Rings Handstand Push ups

Got in a few strong sets of Rings Pseudo Planche Push Ups

And hit 39 Handstand Push ups in a row against the wall.

Took the night away from training.

Great stuff.

Here's some video

Tuesday July 28th night wrap up

For tonight's training, the beautiful bride and I headed back to the park and dida very catch-as-catch can night of high bar and human flag work. Awesome stuff.

Yay! Back off weeks can be a blast.

Why V-sits?

Why Practice V-sits?

Because they'll not only give you abs of Iron, but an entire body of Cold-Rolled Steel!!

Tuesday July 28th morning wrap up

Great morning or parallet practice.

Started off with 3 pretty darn good run throughs of my parallet combination.

Then 2 pretty strong sets of handstand to straddle planche.

Got through 2 rough sets of handstand to figure-4 planche.

Nailed 3 good sets of tuck planche to straddle planche.

Then went to some basics and hit a good 3 sets of straddle l-sits to handstands.

Hit 3 rough sets of handstand push up, only getting 3 and 4 reps per set.

Then hit 3 good sets of 5 for pseudo planche push ups.

Nailed a good and strong 30 second handstand hold. Only came down out of boredom.

Also got in some strong isometric work for the hand extenders and some isometric power flexes for the biceps, triceps and midsection.

Overall, a pretty darn good morning practice.

Here's a couple of video samples.

Monday July 27th night wrap up

Back Off Week!!

Tonight's back off week training was awesome. I hit some really strong and powerful Isometric Power Flexes for the entire lower body and the midsection.

Awesome stuff.

Monday, July 27th morning wrap up

Awesome practice this morning. Was having a blast so it lasted much longer than normal, lol!

Started out with 4 sets of the Rings combo.

Moved on to 3 sets of Iron Cross Pump, hitting 5 reps per set.

Then started practicing a new one, Rings Kip Ups. Fun stuff. Worked in 3 sets of 3.

Moved into 3 sets of 3 for Rings Muscle Ups. Felt good getting back to them.

Then worked in 3 sets of Rings Bent-arm Levers to L-sits. Great improvements here.

Nailed 3 strong sets of Rings Shoulder Stands, feeling great.

Then hit 3 strong sets of Rings Handstands. Again, feeling great.

Worked on 3 sets of 3 reps for Rings Handstand Push-ups. Felt strong, but couldn't keep the balance after 3 reps, lol.

With 6 sets of Human Flags (3 on each side)

Then Nailed 3 sets of 5 for Rings Pseudo Planche Push-ups.

Also worked on some nice Dragon Flags.

Finished up with a Hit Richards Inspired High Bar Combination. Hit 2 sets.

Also worked in an strong Isometric Session for the Neck. And, some strong Isometric Power Flexes for the Shoulders and Midsection.

A wonderful morning practice.

Especially for a back off week. Lol!

Here's some video samples. One set a piece of the Handstand Rings Push-ups, the Human Flags and the High Bar Combo.

 

 

 

 

Working my Rocky 4 Mojo

Channeling my inner Rocky 4 mojo with some strong sets of Dragon Flags during this morning's practice.

Felt Awesome!!

Friday July 24th evening wrap up

Alright on to the evening sessions.

Started out with 2 warm sets of Barbell Concentration Curls. Then nailed 3 sets of 7 with 225 pounds. Felt strong and awesome.

Moved onto 3 sets of curl "21's: with 85 pounds. Great pump and great burn.

Hit 3 sets of 15 for 1-leg calf raises, super set with the concentration curls.

Nailed a strong 3 sets of 7 for Hammer Curls on each side with 70 pounds.

Got in a nice 3 sets of 20 reps for 1-leg Donkey Raises in a superset with the hammer curls.

Nailed a nice 3 sets of 10 for Lying Triceps Extensions with 135 pounds.

Hit a really nice 3 sets of 10 for DVR Triceps Extensions with bodyweight.

Killed 3 sets of 1-arm Isometric Triceps Extensions on each side, getting a really powerful contraction at the start, middle and finished positions.

Finished up with 3 sets of 10 second holds for Straddle L-sits.

Great training tonight.

Here are 2 video samples. One set of the Barbell Concentration Curls and one set of the "21's"

Friday July 24th morning wrap up!

Despite the weather, it was an awesome practice this morning. No high bar today, because of rain, but strong parallet work.

Started out with 4 wonderful run throughs of the parallet combination. Seeing improvements every time.

Then hit 4 really nice sets of Handstand to Straddle Planche on the parallets. Not quite there yet, but constantly improving.

After that I hit 4 pretty nice sets of Handstand to Figure-4 Planche on the parallets. Again, seeing good improvements each time.

Hit 4 nice sets of Tuck Planche to Straddle Planche on the parallets. Not my best, but not bad at all.

Nailed 4 strong sets of Pseudo Planche Push ups on the parallets. Felt amazing.

Hit a nice and strong Handstand death set on the parallets as well.

Also hit 3 sets of 10 for hand extensor work and Isometric Power Flexes for the chest and midsection.

Overall, quite a butt kicking morning practice.

Here's a sample with the parallet combo.

Thursday July 23rd night wrap up

Had a wonderful night of training on Thursday:

Started out with 2 progressively heavier warm up sets for upright rows. Then nailed a strong 4 sets of 6 with 165 pounds.

Moved on to 3 sets of 6 per side for Rear Delt Raises with 115.5 pounds.

From there hit 3 sets of Isometric Lateral Raises, nailing powerful 10 seconds contractions at the start, mid and end positions on both sides.

Then hit 20 reps apiece for each of the 4 moves in the Shoulder Death Set with no rest in between movements.

Got in a strong 3 rounds of the Abdominal Death Sets, nailing 15 reps on each of the parallel bar leg raises, 10 sets each on the V-ups and 12 reps each on the Lying Leg Raise.

Nailed 3 sets of 50 per side on Lying Side Bends.

Finished off with 10 rounds of 30:30 sprints of Kettlebell Swings.

Great training, felt awesome.

Here are 2 sample videos, some upright rows and some rear delt raises.

 

 

Why?..........

Why?........

Because Screw Gravity!!!

That's Why!!!!

Thursday July 23rd morning wrap up

Awesome morning practice today. I think the rings are easily my favorite out of my rings, high bar, parallet and floor practices. Great stuff.

Started out with 3 sets of 10 for neck work in each direction. Awesome stuff.

Also hit Isometric Power Flexes for the entire lower body and midsection. Powerful contractions there.

Then hit 4 rounds of my Rings Combo.    Upped the ante by turning the single leg front lever into a straddle front lever. All 4 sets went awesome! Great improvements.

Next was 4 sets of Iron Cross Pumps. Hit these hard and saw dramatic improvements in them.

Then I hit 4 sets of bent-arm lever to l-sit. Much better than they've been. Great stuff.

Nailed 4 really strong sets of shoulder stands.

Hit 4 great sets of handstands.

Got in 4 tough sets of Pseudo Planche Push ups.

Finished off with 4 sets of Human Flags and my German Hang.

Great rings practice. Here are 2 of the movements. The Rings Combo and the Bent arm Lever to L-sit.

 

 

 

Wednesday July 22nd night wrap up

It's    my night off. Worked with clients and played a ton of guitar. No training at all!

Now It's Time For Fun With Flags

On Tuesday morning, after I finished up the rest of practice, I decided to try some Human Flags. Being that I'd never done them before, I didn't expect much. But I ended up nailing a bunch of sets of Tucked Flags, 1-leg Flags and Straddle Flags. Felt Awesome. Here's one of the straddle flags:

Then, on Wednesday morning, after finishing up my parallet and high bar practice, I decided to try them again. Second day went even better. Nailed a number of sets of full Flags. Here's one of them:

Love this movement. Might have to make them a regular part of training :)

My Morning Training Partner

Usually she hides in the foliage when ever I bring out the camera, then comes back out when I put the camera away. But today I was able to take some good pictures. Here's my Wednesday and Friday morning Training Partner.

Wednesday July 22nd morning practice wrap up

Started out today with 4 rounds of the parallet combo. Went really well.

Then hit 4 sets of handstand to straddle planche to l-sit. The best I've done yet.

Moved on to 4 sets of handstand to Figure-4 planche to l-sit. Again, the best sets yet.

Nailed 4 sets of 5 for High Bar Swings.

Also hit 4 setts of 5 for High Bar Radial Pull ups.

Nailed 4 sets of Tuck Planche to Straddle planche.

Got in a nice and strong 3 sets of 10 for High Bar Dips.

Then moved on to 4 sets of Human Flags.

Finished up with a set of handstand holds on the parallets.

Also got in a nice isometric session for the forearms as well as Isometric Power Flexes for the forearms, back, hands and midsection.

Great practice this morning.

Tuesday July 21st night wrap up

Not even going to attempt posting vids and pics today. So, here's the written wrap up of last night's training.

Started with 2 progressively heavier warm up sets of weighted parallel bar dips. Then moved on to nailing 4 solid sets of 6 with bodyweight plus 123 pounds. Nice and deep, nice and strong.

From there, hit 3 really hard and strong sets of 10 for Eagle Flexes. Awesome stuff.

Moved on to 3 sets per side of chest isometrics. Worked really powerful contractions on each side at the top, mid and bottom positions.

From there hit a nice push ups death set with bodyweight plus 120 pounds. Awesome stuff.

Moved on to 3 rounds of Abdominal death sets. Nailed those really wel.

Then it was 3 sets of 20 per side on side raises.

Finished up with 10 rounds of 30:30 for wall drive sprints. Awesome stuff!

Great training night.

Tuesday July 21st morning wrap up

Once again this fucking lovely fucktard of a site isn't letting me even bring up the goddamn upload page for either uploading videos or pictures!!!! So once again I'm left wrapping everything up in writing. I have a bunch of great videos and a picture to add, but BlogSpot sucks whales dick and won't let my upload any fucking thing!! So, here's the wrap up.

Started out with 5 sets of 3 for handstand working on five  different handstand entries. Felt awesome.

Then hit my sets f 1-arm cartwheels. (Done in each direction)

Then moved on to sets of Aerial Cartwheels done in each direction.

Then moved onto Butterfly kicks in each direction.

Then nailed a bunch of sets of the floor routine, kicking some good ass with it.

Then, I decided to try my hand at human flags and nailed them. Hit a bunch of sets of tuck flags, 1-leg flags and straddle flags. Felt awesome.

From there I finished off with holding a handstand for as long as possible and hit some Isometric work for the hand extensors and some Isometric Power Flexes for the Biceps, Triceps and Midsection.

Overall a fantastic practice.

Would love to share the pics and videos but this Fucking Site is a Worthless Pile of Dog Shit!!

So, much like the wrap up for last night's training session I leave you with this thought:

BlogSpot, you can go FUCK YOURSELF IN THE ASS AND DIE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Monday July 20th night wrap up

Alright, I'll start off by saying that BlogSpot can fucking kill itself and then fuck itself up it's own ass. Why the fuck can't I upload videos or pictures? Great fucking site here you fucking dickweed jerkoffs. Hey, let's have a blog site where people can't upload things. Yeah! That's a fucking brilliant idea.

I have a number of videos to upload from Monday night's training, but you can't even bring up either the video or picture download page today. So, BlogSpot:       FUCK YOU!!!!!!!!!!!!!!!!!!!!

Monday night started out with Hack Squats, nailed 4 sets of 5 reps with 425 pretty easily.

Then moved on to 3 sets of 10 for stretch-pause (holding that stretched position for a 5 count) Sissy Squats using bodyweight plus 30 pounds.

Hit3 sets on each leg of 1-leg Isometric Leg Extensions. A 10 second strong isometric on each leg in the start, mid and finished position.

From there I hit 3 sets of 20 on each leg for 1-leg Hip Thrust/ Leg Curls.

Went onto 3 sets of 15 for Romanian Deadlifts with 265 pounds.

Then nailed 3 sets of 1-leg Isometric Leg Curls on each side. Again hit a strong 10 second isometric on each leg at the start, mid and finished position.

Finished off with 3 sets of V-sits on the parallel bars. Hit 3 sets of about 8 seconds apiece on them.

Overall a great training session.

Would love to share the videos but this Fucktard of a site won't let my upload anything.

So again I say:

BlogSpot    FUCK YOU!!!!!!!!!!!!!!!!

Monday morning part 7: Rings Handstand holds and more.

Finished off this morning by seeing if I could hit 3 sets of handstand holds on the rings for 30 seconds at a time. Got it and only had to slightly use the straps for support. Also hit a strong Isometric session for the neck and strong Isometric Power Flexes for the shoulders and midsection. Great practice.

Monday morning part 6: German Hangs

I should have put the rings up higher, lol! Still, good improvements on the hang. Felt better.

Monday morning part 5: Pseudo Planche Push ups

Hit 4 strong sets of 5 reps for these. Really concentrated on keeping the hollow position, keeping the hands turned correctly, keeping the hands right below the hips and squeezing. Great stuff, chest pumped up a ton during these today.

Monday morning part 4: Shoulder stand

These are feeling better and better. All 3 sets felt pretty comfortable.

Monday morning part 3: L-sit to Bent-arm Lever straddle

Thought I'd play around with these today and use a straddle position on the bent-arm lever. Went really rough on all 4 sets, lol! Oh well, next time.

Monday morning part 2: Iron Cross Pumps

Hit a really nice and strong 4 sets today. Felt great.

Monday July 20th morning part 1: Rings Combination

Seeing good improvements every time I do these. Nailed 6 strong sets today!

Friday night part 9: Straddle L-sits

I haven't worked these in a number of months, so I thought I better start them again. Not a bad 3 sets.

Friday night part 8: Isometric Triceps Extensions

Totally forgot to video these or tape a wrap up! Whoops!  Anyway, hit a nice strong three sets on each side of isometric contractions in the top, middle and finished position of triceps extensions. Powerful stuff.

Friday night part 7: Overhead Triceps "21's"

Love these. What a great way to burn out the old triceps. Nailed a really strong 3 sets! Awesome!

Friday night part 6: Lying Triceps extensions

These were feeling really good and solid tonight. Hit a nice and strong 3 sets.

Friday nigh part 5: 1-leg Donkey Calf Raises

Jumped these up to 3 sets of 20 reps on each side. Great burn in the calves. Awesome stuff.

Friday night part 4: Hammer Curls

Hit a very strong 3 sets with 63 pounds. Felt really nice.

Friday night part 3: Barbell "21's" Curls

Love these. Nailed a strong 3 sets with 85 pounds. Felt like the arms were going to pop afterwards.

Friday night part 2: 1-leg Calf Raise

Did these in a super set with the concentration curls. Nailed 12 strong reps on the 1st set, then jumped up to 15 reps for the next 2 sets. Good stuff!

Friday July 17th night part 1: Barbell Concentration Curls

Started out the night with some strong barbell concentration curls. After 2 progressively heavier warm up sets, nailed a strong 3 sets of 8 with 205 pounds. Felt good.

Friday morning part 7: Handstand killers

Finished off this morning's practice with 3 sets of handstand holds, just to finish off the upper body. Made it to 30 seconds on the first two and hit 25 seconds here.

Friday morning part 6: High Bar Dips

Got in a nice 3 sets of these today. Felt tough after the rest of the week of training and practicing, but felt awesome.

Friday morning part 5: Tuck Planche to straddle Planche

The tuck planche to straddle planche. Hit 5 strong sets of these today. And yes, I will own the straddle planche soon. Yes, I will!

Friday morning part 4: High bar Radial Pull Ups

Hit a pretty strong 3 sets of these.

Friday morning part 3: Handstand to straddle planche

Worked the hell out of these this morning. Hit 4 sets going into a straddle planche and 4 sets going into a Figure-4 planche. They will be mine soon, oh yes, they will be mine soon.

Friday morning part 2: Baby Swings on the bar

Feeling really awesome with these. Feeling comfortable and getting them higher and better.

Friday July 17th morning part 1: Parallet Combo

Hit 4 sets of these today. Not as good as a few days ago, but not bad either. Had a deer in the field next to me watching my every move for the duration of the practice. It was pretty sweet!

Thursday night part 7: Kettlebell Swing Sprints

One of my favorite ways to finish the training. 10 round of Kettlebell Swing Sprints. Always awesome stuff. Hit 10 round s of 30 seconds on 30 seconds off. Felt wonderful!

Thursday night part 6: Lying Side Bends

Feeling strong on these and jumped them up a notch for all 3 sets.

Thursday night part 5: Abdominal death set

Really love this death set. Nailed a really strong 3 round of it. Felt awesome.

Thursday night part 4: Shoulder death set

Nailing the death set pretty strongly. Felt like the best one of the cycle so far.

Thursday night part 3: Isometric Lateral Raises

Wrapping up the Isometric Lateral Raises from tonight.

Thursday night part 2: Rear delt raises

Kept the weight at 110.5 pounds and really focused on just killing it. Great 3 sets of 6 per side.

Thursday July 16th night part 1: Upright Rows

Hitting these strongly tonight. Nailed a good 4 sets of 6 with 155 pounds.

Thursday morning part 7: German Hang and more

Taking the advice of a friend and working my weakest link, the German Hang, at the end of every session. Felt alright. Lot's of work to do on it though, lol. Also hit 3 sets of neck work in each direction and Isometric Power Flexes for the entire lower body and the midsection. Great practice.

Thursday morning part 6: Pseudo Planche Plus Push ups on the rings

Had to try a few sets of pseudo planche plush push ups where you try to get the feet off of the ground at the bottom of the movement. Awesome, hard and awesome.

Thursday morning part 5: Rings Pseudo Planche Push-ups

Threw on a few sets of rings pseudo planche push ups today. Awesome stuff. Keeping the hands at the hips rather than at the shoulders, keeping the hollow body position, locking the elbows at the top. great stuff. And, like everything else, even harder once it's on the rings.

Thursday morning part 4: Shoulder stand

Nailing the tucked shoulder stand pretty well, starting to get 1 leg up at a time, and always have to bail when I go for 2 legs. Lol!

Thursday morning part 3: Bent arm lever to l-sit

These have been a great addition to the practice. Hard as hell, but feeling pretty awesome for only the second time trying them.

Thursday mornin part 2: Iron Cross Pumps

Felt strong and awesome. Nailed a nice 3 sets of 5 for these today.

Thursday July 16th morning part 1: Rings Combo

These are improving by leaps and bounds. Nailed a really strong 4 sets of them today.

Wedesday July 15th evening wrap up

Tonight's my night off!!

Wednesday mornin part 4: L-sit to 1-leg planche and more

Hit 4 tough sets of these today. Moving from Advanced tuck Planche to 1-leg Planche is a huge difference. I love it.

Wednesday Morning part 3: Freestanding Handstand Push ups

These felt pretty darn good today. Got in 4 sets of 5. Still can't hold the balance beyond 5 reps, I think I get too excited doing the movement, lol

Wednesday morning part 2: Handstand to Planche

While I may not have taken the straddle planche quite low enough, lol, I still take it as a moral victory simply because my arms are locking and staying straighter the whole time.

Wednesday July 15th morning part 1: Parallet combo

These felt so strong today. I love it. Nailed a nice 4 sets.

Tuesday night part 7: Wall drive sprints

Finished off the night with 10 rounds of 30 second wall drive sprints, with 30 seconds of rest in between. Great training tonight.

Tuesday night part 6: Side raises

Finished off the midsection with 3 sets of 20 per side for the side raises. Great stuff!!

Tuesday night part 5: Abdominal death sets

Nailed 3 rounds of this one. Felt strong.

Tuesday night part 4: Push up Death set

Upped the weight to bodyweight plus 100 pounds and got in some nice work!

Tuesday night part 3: Isometric Chest Work

Wrapping up the Isometric chest work from tonight

Tuesday night part 2: Eagle Flex

Wrapping up the Eagle flex from tonight

Tuesday July 14th night part 1: Weighted dips

Getting a pretty strong 4 sets of 6 with bodyweight plus 123 pounds.

Tuesday morning part 5: Floor routine

Finished things up with the floor routine. Had a nice and solid 3 sets of it, each one improving on the last. Felt awesome!

Tuesday morning part 4: Butterfly kicks

These just might be my favorite tumbling maneuver! I love them. They feel so free and they make you feel like you're flying.

Tuesday morning part 3: Aerial Cartwheels

These were so much better today. Starting to fix the mistakes that had creeped into them.

Tuesday morning part 2: 1-arm cartwheels

Hit these strong, they are feeling amazing and easy!

Tuesday July 14th morning part 1: Handstand work.

Started off this morning 5 really strong sets of handstand work.

Monday night part 7: V-sits

Finished off the night with 3 strong sets of v-sits. These are feeling better and better.

Monday night part 6: 1-leg Isometric Leg Curls

Wrapping up the isometric leg curls for the night. Awesome stuff!

Monday night part 5: Romanian Deadlifts

Upped the weight to 255 pounds and still nailed all 3 sets of 15. Felt good, hammies really felt the work!

Monday part 4: 1-leg Hip Thurst/ Leg Curls

Bumped these up to 3 sets of 20 per side tonight and it felt good. Nice cramping in the hammies, and that's awesome!

Monday night part 3: 1-leg Isometric Leg Extensions

Wrapping up the brutal yet awesome isometric leg extensions from tonight!

Monday night part 2: Sissy Squats

Hit a strong 3 sets of 10 with bodyweight plus 30 pounds (a 20 pound weight vest with a 10 pound dumbbell shoved in the front). Felt Awesome!

Monday July 13th night part 1: Hack Squats

F*** Yeah! 425 is mine. After a couple of warm up sets, nailed 4 sets of  5 with 425 pounds on the barbell Hack Squat. My Back Squat is currently 5 sets of 5 with 500 pounds, and the Hack Squat is creeping up on it. Awesome!

God graced me with...........

God Graced me with the gift of a human body....

..........I believe it's my duty to take the finest possible care of it!!

Monday morning part 4: Rings combo and more

Here's the 5th of 5 sets of the rings combo. These felt really strong all morning. This was actually the weakest set. Both levers are getting better, and the German hand is improving. Love it.

Also hit some strong isometric work for the neck and some isometric power flex work for the shoulders and midsection. Great morning practice today!

Monday morning part 3: Shoulder stands

Taped the first set, and shouldn't have, lol. Easily my worst set. The only set I had to bail out and roll from, lol! The other 3 sets all were much improved. Actually making it into a shoulder stand.

Monday morning part 2: Bent arm lever to L-sit

The bent arm levers were rough today, but the l-sits all felt pretty good. Here's the 3rd of 3 sets.

Monday July 13th morning part 1: Iron Cross Pumps

Why do I even bother on this goddamn site. Love that 30 second videos take 40 fucking minutes to upload and process, if they ever do upload and process. Anyway, These felt awesome today. Great stuff.

Friday night part 9: V-sits

These are improving so well it's awesome!!

Friday night part 8: Chair Dips

Feeling easy on all 3 sets

Friday night part 7: French press

My pull up bar didn't want to stay up today, so instead of doing overhead extensions with the Jungle Gym, shifted over to French presses with the barbell. Got a strong 3 sets.

Friday night part 6: Lying Triceps Extensions

These felt awesome tonight. Controlled and strong.  Love that, once again, a short ass video is taking 30 minutes to post. Yay!!

Friday night part 5: 1-leg Donkey raises

Hit these in a super set with the hammer curls. Felt pretty easy!

Friday night part 4: 1-arm hammer curls

Finishing off the biceps with 3 strong sets of hammer curls.

Friday night part 3: 1-arm body curls

Feeling really strong on these tonight!

Friday night part 2: 1-leg calf raises

Did these as a super set with the concentration curls. Felt awesome!

Friday July 10th night part 1: Barbell concentration curls

After two warm up sets. hit a strong 3 sets of 8 reps with 205 pounds. Felt good.

Friday night part 6: Tiger bend negatives and freestanding handstand push ups

I'll admit it, these sucked today. And, apparently so does this site as once again it's taken me over40 minutes to get a fucking 10 second video to upload. Worked great on facebook and youtube, but not here. Jesus Christ!

Friday morning part 5: Baby muscle ups on the bar

Hit a nice and strong 3 sets of these. Felt good.

Friday morning part 4: Radial pull ups

Hit a strong 5 sets of these. A great one to use to learn how to move around the bar while keeping space between you and it. Fun stuff.

Friday morning part 3: v-sit to adv. tuck planche

These weren't too bad

Friday morning part 2: Handstand to straddle planche

These just weren't there today.

And, apparently neither is this site, as this quick little video has been taking more over 40 minutes to upload :(

Friday July 10th morning part 1: Parallet combo

I think this is my best performance of this combination yet. Apparently all you have to do is take the parallets outside, lol! A great 3 sets of these today, supersetted them with baby swings on the high bar.

Thursday night part 7: Kettlebell Swing Sprints

Sprinting hard through a nice 10 rounds of kettlebell swing sprints. Great conditioner.

Thursday night part 6: Lying side bends

All 3 sets felt pretty easy tonight

Thursday night part 5: Abdmominal death sets

Had a strong night on all 3 rounds of these.

Thursday night part 4: Shoulder death set

Hitting the shoulder death set much better tonight.

Thursday night part 3: Isometric lateral raises

Wrapping up the isometric laterals from tonight

Thursday night part 2: Rear dealt raises

Upped the weight to 110.5 pounds and nailed a strong 3 sets of 6 on each side.

Thursday July 9th night part 1: Upright Rows

Love that my bride told me that my neck was so huge and thick it reminded her of a bull's while we were hitting our 4 working sets. Great compliment, I love it!!  Nailed all 4 sets with 145 pounds.

Thursday morning part 7: Push ups to handstand

Hit a really nice and solid 3 sets of these to finish off the morning

Thursday morning part 6: A higher up version of th bent arm lever on the rings

Faced my fear of face planting and hit 3 more sets of bent arm levers on the rings with the rings set higher. Feeling pretty darn good.

Thursday morning part 5: Rings Combo

After hitting 3 sets of the rings combo at the first location, then relocating here, I thought I'd hit two more sets of it. Feeling pretty good. Still can be polished, but good improvements.

Thursday morning part 4: Iron Cross Pumps

Nailed 3 really nice sets of these this morning.

Thursday morning part 3: Bent arm levers

Started out with the rings low for these. Felt pretty good. Super setted these with radial pull ups on the high bar.

Thursday morning part 2: Shoulder Stands

This is why you always start out new skills with the rings set at a low position. Lol! The final set of the day. Super setted these with swings on the high bar.

Thursday July 9th morning part 1: Floor routine

2nd day of the floor routine went really well. Changed the 1-arm cartwheel to an aerial (no hand) cartwheel, had better overall technique, remembered what came next and got my spacing better. Here's the 5th time through it.

Wednesday July 8th night wrap up

Took the night off today!!

Fooling around with some archer push ups

Waiting for things to run on the computer, and fooling around with some archer push up variations.

A little high bar fun

Here's a great movement that people can use once they've covered some of the basic essentials to really feel athletic on the high bar. A Basic Forward Roll:

Wednesday July 8th morning wrap up

Awesome practice this morning. Hit some Isometric work for the hand extensors. Nailed some isometric power flexes for the entire back and midsection. Nailed nice sets of 1-arm cartwheels, aerial cartwheels and butterfly kicks. Did some fun high bar work. And started practicing a mini floor routine.

Here's the video of the mini floor routine. First time through it, needs some polishing but not bad.

Tuesday night part 7: Wall drive sprints

Finished off the night with 10 rounds of wall drive sprints. Hitting a nice and hard 30 seconds followed by 30 seconds of rest, and repeated 10 times. Great stuff!

Tuesday night part 6: Side Raises

Got in 3 strong sets of 15 reps on each side tonight.

Tuesday night part 5: Abdominal Death Sets

Went through 3 rounds of this one. Nailed it pretty strongly, added 2 reps on each set. Great stuff.

Tuesday night part 4: Push up Death Set

Using bodyweight plus 90 pounds again. Felt tough but awesome. Forced out 5 extra reps this week. Good stuff.

Tuesday night part 3: Chest Isometrics

Wrapping up the chest isometrics for the night

Tuesday night part 2: Body Flies

Nailing a strong 3 sets of 10 reps at a lower and harder level. Felt good.

Tuesday July 7th evening part 1: weighted dips

Hit a decent 4 sets of 6 for weighted dips with bodyweight plus 123 pounds. Not as deep on this set as I'd like, but still worked hard.

Tuesday July 7th morning wrap up

After getting around 5 inches of rain yesterday, it was not a good tumbling day today. The ground was so soaked and gross, and it would have been dangerous to flip around. So, I worked a little extra on Isometrics for the hand extensor muscles, isometric power flexes for the biceps and triceps, joint mobility and flexibility. Overall, a great morning practice.

A great "Good Morning" Drink

Here's a great "Good Morning" Drink. It'll energize you, give you some good protein, vitamins and minerals, get you feeling ready for the day. And, it's delicious to boot. Based on some old time bodybuilding recipes, specifically Steve Reeves.

Monday night part 7: V-sits

Hitting 3 sets of v-sits, felt good. Definite improvement!

Monday night part 6: 1-leg Isometric Leg Curls

Wrapping up the isometric leg curls from last night.

Monday night part 5: Romanian Deadlifts

Got through 15 reps on all 3 sets with 245 pounds this week. Felt really good.

Monday night part 4: 1-leg Hip Thrusts/Leg Curls

Really cramping up the hamstrings throughout the 3 sets of 15 per side.

Monday night part 3: 1-leg Isomteric Leg Extensions

Wrapping up tonight's isometric leg extensions!

Monday night part 2: Sissy Squats

Strong 3 sets of 10, really focusing on getting a nice pause in the stretch position. Bodyweight plus 20 pounds.

Monday July 6th night part 1: Hack Squats

I said it last week. After nailing 4 sets of 5 with 385 last week, I said I'd go over 400 this week for these. Last night I nailed 4 sets of 5 with 405 pounds. Felt strong and good. Looking for 425 soon.

Monday morning part 3: Plache holds and more

Went back to the basics to really work on nailing the straight arms and the body position. Also hit some isometric work for the neck, some isometric power flexes for the shoulders and midsection, 5 sets of back of wrist push ups and 5 sets of pseudo maltese push ups.

Monday morning part 2: Freestanding Handstand Push ups

I haven't worked on these in about a year, so I thought I should throw them back in the mix. Popped them in at the end of this morning's practice session. Not bad for a long time away. Nailed 4 sets of 4 and 5 reps without slipping, falling or losing the balance and control. Felt good.

Monday July 6th morning part 1: Parallet Combo

These were awesome today. All good, none bad.

Friday night part 9: V-sits

Nailing 3 good sets

Friday night part 8: Chair Dips

Finished off the triceps with 3 sets of 15 using bodyweight and 20 pounds.

Friday night part 7: Overhead triceps extension

One of my favorite triceps movements. Love this one. Hit 3 strong sets.

Friday night part 6: Lying Triceps extensions

Really working on a slow and controlled movement, through the full range. Felt awesome. Here's the 3rd of 3 sets.

Friday night part 5: 1-leg Donkey Raises

Hit 3 sets of these in a super set with the hammer curls

Friday night part 4: Hammer Curls

Finished off the biceps with 3 sets of hammer curls with the 53 pound kettlebell

Friday night part 3: Body Curls

Love the gymnastics rings body curl. Such a great movement.

Nailed a strong 3 sets on each side.

Friday night part 2: 1-leg calf raises

Super setted these with the concentration curls. Nailed a strong 3 sets of 10 per side. Made sure to really take it slow and controlled, to get a nice stretch at the bottom, and to get a strong full contraction at the top.

Friday July 3rd night part 1: Barbell Concentration Curls

Nailed 3 strong sets of 8 with 205 pounds

Friday July 3rd morning wrap up

Friday morning was all about miscellaneous Kung fu, gymnastics and tumbling. Here's a taste.

 

Thursday night part 7: Kettlebell swing spints

Nailing a nice 10 sets of kettlebell swing sprints with the 88 pounder. Set it up to sprint for 30 seconds,   rest for 30 seconds and repeat for 10 rounds. Great stuff.

Thursday night part 6: Lying Side Bends

A deceptively effective movement for those obliques. Worked through a strong 3 sets.

Thursday night part 5: Abdominal death set

Here's another great midsection death set. Nailed 3 nice rounds of this one.

Thursday night part 4: Shoulder death set part 2

Here's a great death set for the shoulders.

Thursday night part 3: Isometric Lateral Raises

Wrapping up the isometric lateral raises for the day!

Thursday night part 2: Rear delt raises

Nailed 3 strong sets of these, on each side of course, lol.

Thursday, July 2nd night part 1: Upright Rows

Nailing a number of sets of 6 for these, feeling strong.

Thursday July 2nd monring wrap up

Worked on joint mobility this morning, feeling a little beat up.

Wednesday July 1st night wrap up

It was rest and recovery night tonight, and it felt good!!

Wednesday morning part 10: Push up to Handstand

Finished the day with 5 sets of these, all of which felt awesome and 5 sets of back of wrist push ups

Wednesday morning part 9: Handspring to Dive roll and Dive roll to Headspring

These were feeling awesome

Wednesday morning part 8: Butterfly kick to aerial cartwheel

Aerial was still off, but the rest went pretty darn well

Wednesday morning part 7: Aerial cartwheel to butterfly kick

Aerials are still a little off, but not bad overall

Wednesday morning part 6: butterfly kick to 1-arm cartwheel

Feeling good here

Wednesday morning part 5: 1-arm cartwheel to butterfly kick

A little brain fart at first, then they got good, lol

Wednesday morning part 4: Butterfly kicks

Easily one of my favorite moves. I love these

Wednesday morning part 3: Aerial cartwheels

These were a little off today

Wednesday morning part 2: 1-arm cartwheels

These are awesome!

Wednesday July 1st morning part 1: Handstands

Always working the basics. 5 set of 3 for different entries.

Tuesday night part 7: Wall Drive Sprints

No better way to finish a training session that some sprint work. Hit 10 sets of 30 seconds on and 30 seconds off.

Tuesday night part 6: Side Raises

Finished off the midsection with 3 sets of 15 reps per side for side raises.

Tuesday part 5: Abdominal Death Set

A great way to hit that midsection. As many hanging leg raises as possible, followed by as many parallel bar leg raises as possible, followed by as many lying leg raises as possible. Repeat for three sets.  Felt awesome. Here's the final set.

Tuesday night part 4: Push up death sets

Finished up the chest part of the night by throwing on the Power Push up, loaded with 90 pounds of resistance, and doing as many feet-elevated push-ups, classic push ups, and body elevated push ups as I could, without stopping. A great way to finish the chest off.

Tuesday night part 3: Chest isometrics.

Wrapping up the chest isometrics!

Tuesday night part 2: Body flies

Hit a nice and strong 3 sets of 10 really focusing on a good pause in the stretch position, a strong contraction and squeeze in the contraction position and feeling the muscle. Good sets.

Tuesday June 30th night part 1: Weighted Dips

After two progressively heavier warm up sets, nailed strong sets with bodyweight plus 108 pounds. Dropped the weight and really focused on feeling the chest and a good range of motion. Felt good.