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.

Monday Sept 14th night

Dang, a rough and tough training night tonight.

Started out with 5 sets of singles for Bottom Position Front Squats with 315 pounds.

Then hit a super set of Archer Pull Ups for 4 sets of 8 and 1-leg Hip Thrust/Leg Curls for 4 sets of 25 per side.

Moved onto a super set of DVR Biceps Curls and DVR Triceps Extensions each for 3 sets of 10.

Finished up with 10 rounds of Rope Skip Sprint Conditioning.

Overall a tough, but awesome night.

Here's a video of one of the Bottom Position Front Squats.

Monday Sept 14th

Back to normal practice and training today, Yippie!!!!! The body is just itching for and craving it.

Started out this morning with Rings practice. I have to say, the rings won today, it was a good but rough one.

Hit 3 sets of Rings Forward Rolls

Moved onto 3 sets of Rings Bent-arm Lever to L-sit

Then hit 3 sets of Rings Muscle Ups

From there, moved onto 3 sets of Rings Iron Cross Pumps

Then hit 3 sets of Rings Kip to Top Supports

Moved onto 3 sets of Rings Shoulder Stands

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

Worked on 3 pretty solid sets of Rings Straddle Planche Holds

Hit 3 sets of  Rings Handstand Holds

And got in a nice Isometric session for the Neck.

Not a bad first morning back!!

Here's a video of the final set of Rings Reverse Muscle Up Negatives, working from the handstand down to the inverted hang.

Saturday Sept 12

Finishing up the back off week by easing in today. Hit joint mobility work plus some Misc. work on both the High bar and the Human flag!

Friday Sept 11

Carrying on the full back off week. Hit only some joint mobility and flexibility drills.

Thursday Sept 10th

Staying the course on the complete back off week. Centered everything around joint mobility and flexibility today. Felt good.

A Moment Of Gratitude

Taking a moment of grattitiude and realizing just how blessed I've been in my career. For a few decades now I've had the honor and privelage of being a professional in the strength and fitness, nutrition, health and wellness, performance and physique field. In that time I've been blessed to be able to help literally 100's of people; from teenagers to folks in their 90's, and from the average person looking to drop some fat and get fit and healthy to amazing athletes looking ...to crush it in their sports; achieve all of their goals and dreams. Then move on to achieveing even bigger goals and dreams. It's amazing to not only love and be passionate about what you do, but to also be able to help so many become helathier, more fit and truly live a life of adventure. So I have to thank all of my clients; past, present and future for the adventure we've all been on and for letting my help you all achieve your dreams. The last few decades have been amazing and I'm looking incredibly forward to the many decades to come, training and coaching you all to achieve more. Love for all of you! Now, go train hard and create your greatness!!

Let's see:

Let's see: Diagnosed as a child with a degenerative bone disease in the hips and told I wouldn't be walking as an adult. Yep, that happened. Then, broke 3 vertebrae in the back and tore apart all of the muscle, tendons and ligaments on the right side of my body from the neck to the hips. Told I'd always be weak as a kitten, never be able to move my right side very well, and that I'd live in constant pain for the rest of my life. Yep, that happened. At anytime thought about let...ting those things limit my life or what I was capable of becoming or doing, using them as an excuse to not train or reach for the stars, having those things keep me from my dreams or from becoming the best that I can. Never, Nope, Not going to happen. Couldn't even imagine dreaming of that SKATA! You only limits are in your mind. And sometimes it pays huge dividends to tell your mind to Shut The F$%K Up! Now, go create your greatness!!

Wednesday Sept 9th

Keeping on the total back off week method. Used today for working again on mobility and flexibility drills.  Itching to get back into things next week.

Tuesday Sept 8th

Continuing on the back off week. Today was a mixture of mobility and flexibility work, massage and a little bit of escrima stick work.

Monday Sept 7th

Taking a much needed back off week this week. Not even looking at hitting my morning practices. Today was a mixture of mobility and flexibility work and some foam rolling.

Saturday Sept 5th morning

What an awesome morning out on the high bars and in Human Flag practice. Everything felt so strong and good, both Melissa and I were nailing stuff we've never hit before. Great practice.

I hit 3 sets of doubles for High Bar Direction Change Swings

Then nailed 3 sets of High Bar Kip to Top Support

Got in 3 really strong sets of 5 reps for High Bart Muscle Ups

Nailed 3 sets of High Bar Forward Rolls

Actually Completed 3 strong sets of High Bar Back Rolls

Nailed a strong 3 sets of 20 reps a piece for High Bar Dips

Killed 3 sets per side of Human Flags

Amazing practice

Here's a picture of Missy working the back and arms hard as well as a video of the first completed back roll and the final set of dips.

High Praise Indeed!!

It's hard to make me blush, but I couldn't help it today after these amazing compliments. First, I had two young men (about 13 and 15 respectively) that had watched some of my rings practice yesterday and some of my parallet practice today. About midway through practice the older one walks up to me and says, "Sheit, you are one Jacked and Strong Vin Diesel looking Mother F-er. That's Awesome! I had to make sure to thank him and his brother very nicely for the high praise. Then, as I'm finishing up practice a really sweet 50 something women walks up and says, with the most charming Minnesotan accent, "That was really impressive, sir. You remind me of that Patrick Swayze in the Roadhouse Movie." Again, I had to thank her deeply. High praise all around. It really warmed my heart.

Friday Sept 4th morning

Awesome morning Parallet practice today!!

Hit 3 great sets of the Parallet Combo

Nailed 3 really nice sets of Parallet Handstand to Straddle Planche

Got in 3 sweet sets of Parallet L-sit to Straddle Planche

Nailed 3 awesome sets of Parallet Tuck Planche to Straddle Planche

Cranked out 3 good sets of Parallet Stalder Press

Hit 3 really sweet sets of Parallet Handstand Holds

Also nailed 3 sets of 10 for DVR Hand Extension Work

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

Here's a video of the final set of the Tuck Planche to Straddle Planche and a picture from the final st of handstands.

Thursday Sept 3rd nighttttt

After an interesting morning practice, I rebounded nicely to kick some serious ass this evening. Great training session.

Hit 4 strong sets of 6 reps for Upright Rows with 205 pounds.

Nailed 3 sets of 6 per side for 1-arm Read Delt Raises with 123 pounds.

Got in 3 really strong sets of 8 per side for 1-arm Lateral Raises with 88 pounds.

Nailed a strong Shoulder Death with a pair of 25's.

Got in 3 strong rounds of my Abdominal Death Set.

Hit 3 Awesome sets of 5 reps per side for Saxon Side Beds with 53 pounds.

And finished up with a 10 round mixture of Medicine Ball and Kettlebell Conditioning.

Great Training Session!

Here's a video of the final sets of the Upright Rows and the 1-arm Rear Delt Raises:

Thursday Sept 3rd Morning

A funny Rings practice this morning. Some stuff was awesome, other stuff stunk. Some was hard and rough, other stuff was easy. All of it, though, was fun.

Hit 3 sets of Rings Forward Rolls

Nailed 3 sets of Rings Bent-arm Lever to L-sit

Got in 3 sets of 5 for Rings Iron Cross Pumps

Hit 3 sets of the Ring Routine

Got in 3 sets of 3 for Rings Muscle Ups

Nailed 3 sets of Rings Reverse Muscle Up Negatives

Got in 3 sets of Rings Shoulder Stands

Hit 3 sets of Rings L-sit to Handstand to L-sit

Hit 3 sets of Rings Handstand Push UPs

Got in 3 sets of Rings Tuck Planche Holds

Nailed 3 sets of Rings Handstand Holds

Got in 3 sets 3 for  Rings Kip to Top Support

Hit 3 sets of 5 for Rings Body Flies with a 5 count hold at both the stretch and contraction position.

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

Here's a video of the final set of Reverse Muscle Up Negatives.

Wednesday Sept 2nd nigh

Feeling a little beat up tonight, and neck was bothering me a little, so I took the night off!!

Wednesday Sept 2 morning

Great morning practice. It was stormy out so I hit the parallets rather than tumbling today. Great stuff.


Hit 3 sets of the parallet combo

Nailed 3 strong sets of parallet handstand to straddle planche

Got in a really nice 3 sets of doubles on the parallet l-sit to straddle planche

Nailed some nice 3 sets of parallet tuck planche to straddle planche

Hot in 3 tough sets of parallet Stalder press

Nailed 3 really solid parallet handstand holds.

Also got in some nice Isometric Forearm work

And, some strong Isometric Power Flexes for the hands, forearms and midsection.

Good morning practice!

Here's the final set of the l-sits to straddle planche.

Tuesday Sept 1 night

Really awesome night of training. Made some adjustments due to the neck injury, but still kicked ass!

Hit 4 sets of 8 for Rings Archer Pull Ups

Moved onto 3 sets of 4 for Rings Front Lever Pulls

Nailed 3 sets of 10 second contractions for Isometric Bent Rows

Hit 3 sets of 10 second contractions for Isometric Shrugs

Got in a strong 3 rounds of the abdominal death set nailing, without resting between movement, 20 Parallel Bar Leg Raises, 12 V-ups and 12 Coffin Sit Ups per round.

Hit 3 sets of 5 reps per side for Saxon Side Bends with 45 pounds.

Finished up with 10 rounds of Wall Drive Sprint Conditioning.

Great stuff.

Here's the final set of Archer Pull Ups.

Tuesday September 1st morning

Still feeling that spot in my neck/ upper back so I took it easy this morning.

Hit some Isometrics for the hand extenders.

And hit some Isometric Power Flexes for the chest, triceps and midsection.

Monday August 31st night

Really feeling a pulled spot in my neck/ upper back so I took the night off!!