Monday December 26th through Sunday January 1st Back off week.

Taking this week as a much needed back off week.

Only hitting Joint Mobility work this week.

Time to heal and recover before hitting it hard starting the second of January.

Friday Dec 23rd through Sunday Dec 25th

Started the Back off week on Friday. Letting the body have a little extra recovery time.

Only hit Joint Mobility on these days.

Thursday Dec 22nd night

Great training tonight!!

Started out with 2 sets of 1 for Pull-ups with Intra-rep pauses.  Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of Barbell Pull-overs.  Hit 1 set of 8 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the Stretch position.

Then hit 2 sets of Undergrip Pulldowns, going to failure. Hit 1 set of 8 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

From there moved onto 2 sets of 1 for BTN Pulldowns with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of Seated Cable Rows, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 6 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of Wide Grip Seated Cable Rows. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

 From there moved onto 2 sets of 10 and 8 per side for Dumbbell Curls, taking them to failure.

Then hit 2 sets of Incline Dumbbell Curls, going to failure. Hit 1 set of 6 with a normal rep protocol, then hit 1 set of 6 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 1 set of 8 per side with a normal rep protocol, then hit 1 set of 10 per side with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

Finished up with 2 sets of 9 for Dumbbell Hammer Curls, going to failure.

Good stuff!!

Thursday Dec 22nd morning

Started out with Joint Mobility and Flexibility work.

Got in 3 sets of 10 for DVR work for the Hand Extenders

 Then got in 3 sets of 10 for the following:

 1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Wide Grip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Wedensday Dec 21st

Awesome day today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Presses
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday December 20th night

Awesome training tonight!!

Started out with 2 sets of 30 for Hip Belt Squats, taking them to failure.
Then hit 2 sets of weighted Sissy Squats, taking them to failure. Hit 1 set of 12 with standard reps. Then hit 1 set of 8 using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Leg Extensions, taking them to failure.  Hit 1 set of 8 per side with standard reps. Then hit 1 set of 8 per side using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

From there didn't do any Stiff-leg Deadlifts. The lower back was in too much pain, so it was time to not do them.

Hit 2 sets of Leg Curls, taking them to failure.  Hit 1 set of 7 with standard reps. Then hit 1 set of 10 using 1 1/4 reps,  hitting the 1/4 reps in the peak contraction position.

From there moved onto 1 set of 15 for Toes Pointed Leg Curls, going to failure.

Then hit 2 sets of 1-leg Donkey Calf Raises, taking them to failure.  Hit 1 set of 16 per side with standard reps. Then hit 1 set of 15 per side using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Calf Raises, taking them to failure.  Hit 1 set of 18 per side with standard reps. Then hit 1 set of 12 per side using 1 1/4 reps, hitting the 1/4 reps in the peak contraction position.

Hit 2 sets of Seated Calf Raises, taking them to failure.  Hit 1 set of 50 with standard reps. Then hit 1 set of 30 using 1 1/4 reps, hitting the 1/4 reps in the peak contraction position.

Then skipped the Back Extensions completely. Back was bothering me too much.

Then moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

 Aside from the pulled muscles, a very nice night of training.

Tuesday Dec 20th morning

Great morning today, feeling good and almost totally recovered =)

 Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric Work for the Hand Extenders

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Monday Dec 19th night

Recovering very nicely from the pulled muscles, and totally kicked butt tonight!!

Started out with 2 sets of 8 and 9 per side (with 2 forced reps per side on the final set) for 1-arm Incline Press, taking them to failure.

Moved onto 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 10 and 10 per side for 1-arm Bench Press, taking them to failure.

Then hit 2 sets of 1-arn Bench Crossovers, going to failure.  Hit 1 set of 12 per side in standard fashion. Then hit the 2nd set of 9 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 12 and 10 for Overhead Presses, taking them to failure.

Then hit 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 11 per side in standard fashion. Then hit the 2nd set of 11 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 1-arm Lateral Raises, going to failure.  Hit 1 set of 12 reps preside in standard fashion. Then hit the 2nd set of 10 per side reps using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 10 for Lying Triceps Extensions, going to failure.

Then hit 2 sets of French Press, going to failure.  Hit 1 set of 10 reps in standard fashion. Then hit the 2nd set of 8 reps using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 1-arm Kickbacks, taking them to failure.  Hit 1 set of 8 per side in standard fashion. Then hit the 2nd set of 10 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 1 set of 20 for Super Reverse Crunches, taking them to failure.

Then hit 1 set of 15 for Pelvic Rocks, going to failure.

Hit 1 set of 12 for Roman Chair Crunches, going to failure.

Then finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great stuff!!

Monday Dec 19th morning

Awesome morning today! Back muscles are feeling like they're healing =)

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Saturday Dec 17th and Sunday Dec 18th

Kept recovery on the forefront of the mind this weekend. I really wanted to give the pulled back muscles time to heal.

So, both of these days started out with Joint Mobility work.

Then, took the evening training session off to let the body heal.

Back to regular training on Monday!!

Friday Dec 16th night

Great training tonight, pulled muscles in the back didn't seam to be too bothered =)

Started out with 2 sets of BTN Intra Rep Pauses Presses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

From there moved onto 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 11 per side using standard rep protocol. Then hit 1 set of 11 reps per side using a 1 1/4 rep protocol, hitting the 1/4 reps in the stretch position.

Then hit 2 sets of Seated Lateral Raises, going to failure. Hit 1 set of 10 reps using standard rep protocol. Then hit 1 set of 9 reps using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

From there moved onto 2 sets of 7 for Weighted Reverse Grip Parallel Bar Chest Dips, going to failure.

Then hit 2 sets of 1-arm Bench Crossovers, going to failure. Hit 1 set of 12 per side using standard rep protocol. Then hit 1 set of 9 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Then hit 2 sets of 1-arm Incline Press with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side using standard rep protocol. Then hit 1 set of 8 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Then moved onto 2 sets of Slow Triceps Pressdowns with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of Overhead Rope Extensions, going to failure. Hit 1 set of 9 using standard rep protocol. Then hit 1 set of 5 using a 1 1/4 rep protocol, hitting the 1/4 reps in the stretch position.

Then hit 2 sets of 1-arm Triceps Pressdowns, going to failure. Hit 1 set of 8 per side using standard rep protocol. Then hit 1 set of 9 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Moved onto 1 set of Lat Pull Crunches going to failure.

Then hit 1 set of Pelvic Rocks, going to failure.

Hit 1 set of Full Range Bench Crunches, going to failure.

Then finished up with 1 set of DVR Frog Crunches, going to failure.

Great stuff!!

Fiday Dec 16th morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm  Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Thursday Dec 15th night

A rough cycle this time through. It's always interesting training around pulled muscles. But, tonight was awesome, none the less.

Started out with 2 sets of 9 and 7 for Weighted Pull-ups, taking them to failure.

 Skipped Barbell Pullovers, the pulled muscles weren't liking them at all.

Then hit 2 sets of Undergrip Pulldowns, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

From there moved onto 2 sets of 10 and 9 for BTN Pulldowns, taking them to failure.

Then hit 2 sets of Seated Cable Rows, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 9 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then skipped Dumbbell Rear Delt Raises, again the injury didn't like these tonight.

From there moved onto 2 sets of 9 and 8 per side for Dumbbell Curls, taking them to failure.

Then hit 2 sets o Incline Dumbbell Curls, going to failure. Hit 1 set of 8 with a normal rep protocol, then hit 1 set of 6 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 1 set of 8 per side with a normal rep protocol, then hit 1 set of 10 per side with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

Finished up with 2 sets of 9 for Dumbbell Hammer Curls, going to failure.

Good stuff!!

Thursday Dec 15th morning

Started out with Joint Mobility and Flexibility work.

Got in 3 sets of 10 for DVR work for the Hand Extenders

 Then got in 3 sets of 10 for the following:

 1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Wide Grip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Wednesday Dec 14th

Awesome day today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Presses
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday Dec 13th night

Great, yet painful, night of training tonight!

Started out, after a few warm-up sets, with 2 sets of Front Squats. Hit a very strong 8 on the first set, then on the 1st rep of the second set, had a muscle pull through the entire lower back. Couldn't continue on with the squats, which sucked. Lots of pain too.

Then hit 2 sets of weighted Sissy Squats, taking them to failure. Hit 1 set of 12 with standard reps. Then hit 1 set of 8 using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Leg Extensions, taking them to failure.  Hit 1 set of 8 per side with standard reps. Then hit 1 set of 8 per side using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

From there didn't do any Stiff-leg Deadlifts. The lower back was in too much pain, so it was time to not do them.

Hit 2 sets of Leg Curls, taking them to failure.  Hit 1 set of 7 with standard reps. Then hit 1 set of 8 using 1 1/4 reps,  hitting the 1/4 reps in the peak contraction position.

From there moved onto 1 set of 15 for Toes Pointed Leg Curls, going to failure.

Then hit 2 sets of 1-leg Donkey Calf Raises, taking them to failure.  Hit 1 set of 20 per side with standard reps. Then hit 1 set of 18 per side using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Calf Raises, taking them to failure.  Hit 1 set of 16 per side with standard reps. Then hit 1 set of 12 per side using 1 1/4 reps, hitting the 1/4 reps in the peak contraction position.

Hit 2 sets of Seated Calf Raises, taking them to failure.  Hit 1 set of 50 with standard reps. Then hit 1 set of 30 using 1 1/4 reps, hitting the 1/4 reps in the peak contraction position.

Then skipped the Back Extensions completely. Back was bothering me too much.

Then moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

 Aside from the pulled muscles, a very nice night of training.

Tuesday Dec 13th morning

Wonderful training this morning!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric Work for the Hand Extenders

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Presses
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Monday Dc 12th night

Awesome training tonight!!

Started out with 2 sets of 8 per side (with 2 forced reps per side on the final set) for 1-arm Incline Press, taking them to failure.

Moved onto 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 10 and 8 per side for 1-arm Bench Press, taking them to failure.

Then hit 2 sets of 1-arn Bench Crossovers, going to failure.  Hit 1 set of 12 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 9 and 7 for Scott's Presses, taking them to failure.

Then hit 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 11 per side in standard fashion. Then hit the 2nd set of 10 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of Seated Lateral Raises, going to failure.  Hit 1 set of 10 reps in standard fashion. Then hit the 2nd set of 9 reps using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 10 for Lying Triceps Extensions, going to failure.

Then hit 2 sets of French Press, going to failure.  Hit 1 set of 10 reps in standard fashion. Then hit the 2nd set of 8 reps using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 1-arm Kickbacks, taking them to failure.  Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 10 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 1 set of 20 for Super Reverse Crunches, taking them to failure.

Then hit 1 set of 15 for Pelvic Rocks, going to failure.

Hit 1 set of 12 for Roman Chair Crunches, going to failure.

Then finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great stuff!!

Monday Dec 12th morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm  Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Saturday Dec 10th and Sunday Dec 11th

On both of these days started out with Joint Mobility work.

Then, took the evening training session off to let the body heal.

Back to regular training on Monday!!

Friday Dec 9th night

Great training tonight, still felt the elbow and triceps pain though.

Started out with 2 sets of BTN Intra Rep Pauses Presses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

From there moved onto 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 11 per side using standard rep protocol. Then hit 1 set of 10 reps per side using a 1 1/4 rep protocol, hitting the 1/4 reps in the stretch position.

Then hit 2 sets of Seated Lateral Raises, going to failure. Hit 1 set of 10 reps using standard rep protocol. Then hit 1 set of 9 reps using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

From there moved onto 2 sets of 6 and 3 for Weighted Reverse Grip Parallel Bar Chest Dips. Had to quite early due to triceps and elbow pain =(

Then hit 2 sets of 1-arm Bench Crossovers, going to failure. Hit 1 set of 12 per side using standard rep protocol. Then hit 1 set of 7 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Then hit 2 sets of 1-arm Incline Press with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side using standard rep protocol. Then hit 1 set of 7 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Then moved onto 2 sets of Slow Triceps Pressdowns with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of Overhead Rope Extensions, going to failure. Hit 1 set of 9 using standard rep protocol. Then hit 1 set of 7 using a 1 1/4 rep protocol, hitting the 1/4 reps in the stretch position.

Then hit 2 sets of 1-arm Triceps Pressdowns, going to failure. Hit 1 set of 7 per side using standard rep protocol. Then hit 1 set of 8 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Moved onto 1 set of Lat Pull Crunches going to failure.

Then hit 1 set of Pelvic Rocks, going to failure.

Hit 1 set of Full Range Bench Crunches, going to failure.

Then finished up with 1 set of DVR Frog Crunches, going to failure.

Great stuff!!

Friday Dec 9th morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm  Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Thursday Dec 8th night

Awesome training tonight!!

Started out with 2 sets of 8 and7 for Weighted Pull-ups, taking them to failure.

Moved onto 2 sets of Barbell Pullovers, going to failure. Hit 1 set of 8 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of Undergrip Pulldowns, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

From there moved onto 2 sets of 9 and 7 for BTN Pulldowns, taking them to failure.

Then hit 2 sets of Seated Cable Rows, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 9 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of Dumbbell Rear Delt Raises, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 9 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

From there moved onto 2 sets of 7 and 4 for Barbell Curls. Had to give up early due to some intense triceps pain =(

Then hit 2 sets o Incline Dumbbell Curls, going to failure. Hit 1 set of 8 with a normal rep protocol, then hit 1 set of 6 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 1 set of 8 per side with a normal rep protocol, then hit 1 set of 8 per side with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

Finished up with 2 sets of 9 for Dumbbell Hammer Curls, going to failure.

Good stuff!!

Thursday Dec 8th morning

Started out with Joint Mobility and Flexibility work.

Got in 3 sets of 10 for DVR work for the Hand Extenders

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Wednesday Dec 7th

Awesome day today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Wide Grip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday Dec 6th night

Great night of training tonight!

Started out, after a few warm-up sets, with 2 sets of 8 for Front Squats.

Then hit 2 sets of weighted Sissy Squats, taking them to failure. Hit 1 set of 10 with standard reps. Then hit 1 set of 8 using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Leg Extensions, taking them to failure.  Hit 1 set of 10 per side with standard reps. Then hit 1 set of 8 per side using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

From there decided to skip Stiff-leg Deadlifts. they just weren't feeling right tonight.

Hit 2 sets of Leg Curls, taking them to failure.  Hit 1 set of 6 with standard reps. Then hit 1 set of 7 using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

From there moved onto 1 set of 15 for Toes Pointed Leg Curls, going to failure.

Then hit 2 sets of 1-leg Donkey Calf Raises, taking them to failure.  Hit 1 set of 20 per side with standard reps. Then hit 1 set of 15 per side using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Calf Raises, taking them to failure.  Hit 1 set of 15 per side with standard reps. Then hit 1 set of 12 per side using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

Hit 2 sets of Seated Calf Raises, taking them to failure.  Hit 1 set of 40 with standard reps. Then hit 1 set of 25 using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

Then moved onto 2 set of Weighted Back Extensions, going to failure.  Hit 1 set of 25 with standard reps. Then hit 1 set of 15 using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

Then moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Tuesday Dec 6th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric Work for the Hand Extenders

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Presses
5.)  DVR Full Range Lat Pulls
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Monday Dec 5th night

Awesome training tonight!!

Started out with 2 sets of 10 per side for 1-arm Incline Press, taking them to failure.

Moved onto 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 11 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 8 per side for 1-arm Bench Press, taking them to failure.

Then hit 2 sets of 1-arn Bench Crossovers, going to failure.  Hit 1 set of 12per side in standard fashion. Then hit the 2nd set of 11 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 8 and 7 for Scott's Presses, taking them to failure.

Then hit    sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of Seated Lateral Raises, going to failure.  Hit 1 set of 8 reps in standard fashion. Then hit the 2nd set of 7 reps using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 10 for Lying Triceps Extensions, going to failure.

Then hit 2 sets of French Press, going to failure.  Hit 1 set of 9 reps in standard fashion. Then hit the 2nd set of 6 reps using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 1-arm Kickbacks, taking them to failure.  Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 1 set of 20 for Super Reverse Crunches, taking them to failure.

Then hit 1 set of 15 for Pelvic Rocks, going to failure.

Hit 1 set of 12 for Roman Chair Crunches, going to failure.

Then finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Monday Dec 5th morning

Wonderful morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Sunday Dec 4th

Wonderful day today.

The morning was Joint Mobility!

The evening was hard work!!

Started out with Pull-ups with Intra-rep Pauses incorporated in. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom. Great stuff.

Then hit2 sets of Barbell Pullovers, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 10 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hit 2 sets of Straight Arm Lat Pulls, taking them to failure. Did 1 set of 12 using a normal protocol, then hit 1 set of 7 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the peak contraction position of the movement.

From there Moved onto 2 sets of BTN Pulldowns using Intra-rep Pauses. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.

Then hit 2 sets of Seated Cable Rows, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 9 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hi 2 sets of Wide Grip Seated Cable Rows, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 8 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the peak contraction  position of the movement.

From there moved onto 2 sets of Barbell Curls using Intra-rep Pauses. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.

Then hit 2 sets of Incline Dumbbell Curls, taking them to failure. Did 1 set of 8  using a normal protocol, then hit 1 set of 6 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hit2 sets of Barbell Perfect Curls, taking them to failure. Did 1 set of 8 using a normal protocol, then hit 1 set of 8 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

From there Finished up with 2 sets of Dumbbell Hammer Curls, taking them to failure.


Great stuff!!

Here's a picture and the link to the Pull-up video:

https://youtu.be/zzmWZyU2dVI

Saturday Dec 3

Awesome day today.

This morning was all about Joint Mobility work.

This evening was just plain awesome!!

Started out with 2 sets of Stiff-leg Deadlifts. Hit 1 set of 7 using a standard protocol, and then hit 1 set of 7 using  1 1/4 rep protocol hitting the 1/4 reps at the stretch position of the movement.

Then moved onto 2 sets of Leg Curls, taking them to failure.  Hit 1 set of 10 using a standard protocol, and then hit 1 set of 10 using  1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto 2 sets of 8 for Front squats (after a few warm-up sets), taking them to failure.

Then hit    2 sets of Weighted Sissy Squats, taking them to failure.  Hit 1 set of 12 using a standard protocol, and then hit 1 set of 7 using  1 1/4 rep protocol hitting the 1/4 reps at the stretch position of the movement.

Then hit 2 sets of 1-leg Leg Extensions, taking them to failure.  Hit 1 set of 10 per side using a standard protocol, and then hit 1 set of 10 per side using  1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto 1 set of 20 for Toes Pointed Leg Curls, taking them to failure.

Then hit 2 sets of 1-leg Donkey Calf Raises, taking them to failure.  Hit 20 set of 7 using a standard protocol, and then hit 13 set of 7 using  1 1/4 rep protocol hitting the 1/4 reps at the stretch position of the movement.

Then hit 2 sets of 1-leg Calf Raises, taking them to failure.  Hit 1 set of 20 using a standard protocol, and then hit 1 set of 10 using  1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.

Then hit 2 sets of Seated Calf Raises, taking them to failure.  Hit 1 set of 40 using a standard protocol, and then hit 1 set of 25 using  1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto 2 sets of Back Extensions, taking them to failure.  Hit 1 set of 25 using a standard protocol, and then hit 1 set of 15 using  1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Friday Dec 2nd night

Awesome training tonight!!

Started out with BTN Presses with Intra-rep Pauses incorporated, and going to failure.. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom. Great stuff.

Then hit 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.

Then hit 2 sets of Seated Lateral Raises, going to failure. Hit 1 set of 8 using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto  2 sets of 7 and 6 for Weighted Reverse Grip Parallel Bar Chest Dips, taking them to failure.

Then hit 2 sets of 1-arm Bench Crossovers, taking them to failure. Hit 1 set of 10 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

Then hit 2 sets of Incline Press with Intra-rep Pauses incorporated. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.

Then hit 2 sets of 1-arm Incline Crossovers, taking them to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

From there Moved onto Triceps Pressdowns with Intra-rep Pauses. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.

Then hit 2 sets of Overhead Rope Extensions, taking them to failure. Hit 1 set of 9 using a standard protocol, then hit 1 set of 6 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.

Then hit 2 sets of 1-arm Triceps Pushdowns, taking them to failure. Hit 1 set of 7 per side using a standard protocol, then hit 1 set of 7 per side using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto  1 set of 20 for Lat Pull Crunches.

Moved onto 1 set of 15 for Pelvic Rocks, going to failure.

Hit 1 set of 15 for Bench Crunches, going to failure.

Finished up with 1 set of20 for DVR Frog Crunches, going to failure.

Awesome training!!

Friday Dec 2nd morning

Wonderful morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

 

 

 

 

Thursday Dec 1st night

Wonderful training tonight!

Started out with 2 sets of Weighted Pull-up, getting 10 and 8 reps respectively, taking them to failure.

Then hit 2 sets of Barbell Pullovers, taking them to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.

Then hit 2 sets of Undergrip Pulldowns, going to failure.  Hit 9 reps on the first set using a standard protocol, then hit 6  reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction position of the movement.


From there moved onto 2 sets of 9 and 7 for BTN Pulldowns, going to failure.

Then hit 2 sets of Seated Cable Rows, going to failure. Hit 10 reps on the first set using a standard protocol, then hit 7  reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.

Then hit 2 sets of Dumbbell Rear Delt Raises, going to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction  position of the movement.

Then moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure.

Moved onto 2 sets of Incline Dumbbell Curls, going to failure. Hit 6 reps on the first set using a standard protocol, then hit 6 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.

Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 8 reps per side on the first set using a standard protocol, then hit 10 reps per side on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction part of the movement.

Finished up with 2 sets of 9 and 7 for Dumbbell Hammer Curls, going to failure.

Thursday December 1st morning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Got in 3 sets of 10 of DVR work for the Hand Extensors.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR  Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Wednesday Nov 30th

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!


No training tonight.

Tuesday Nov 29th night

Great training tonight!

Started out with Front Squats. After 2 heavier warm-up sets, nailed 2 strong sets of 8.

Moved onto 2 sets of Weighted Sissy Squats, taking them to failure.. Hit 10 on the first set using a normal rep protocol. Then hailed 6 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

Then hit 2 sets of 1-leg Leg Extensions, taking them to failure. Hit 9 per side on the first set using a normal rep protocol. Then hailed 6 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

From there moved onto 2 sets of Stiff-leg Deadlifts, taking them to failure. Hit 10 on the first set using a normal rep protocol. Then hailed 5 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

Moved onto 2 sets of Leg Curls, taking them to failure.. Hit 8 on the first set using a normal rep protocol. Then hailed 7 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

From there moved onto 1 set of 15 for Toes Pointed Leg Curls, taking it to failure.

Moved onto 2 sets of 1-leg Donkey Calf Raises, taking them to failure. Hit 20 per side on the first set using a normal rep protocol. Then hailed 12 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

Then hit 2 sets of 1-leg Calf Raises, taking them to failure. Hit 18 per side on the first set using a normal rep protocol. Then hailed 7 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

Then hit 2 sets of Seated Calf Raises, taking them to failure. Hit 40 on the first set using a normal rep protocol. Then hailed 20 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

From there, moved onto 2 sets of Weighted Back Extensions, taking them to failure. Hit 25 on the first set using a normal rep protocol. Then hailed 10 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.

Then hit 2sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great training!!

Tuseday Nov 29th moning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric Work for the Hand Extensors.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR Undergrip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Monday Nov 28th night

Awesome training tonight! Great new cycle!!

Started out with 2 sets of 1-arm Incline Press, taking them to failure. Hit 8 per side on the first set, then hit 8 plus 2 forced reps per side on the second set.

Moved onto 2 set of 1-arm Incline Crossovers, taking them to failure. Hit 9 per side on the first set, using a normal protocol. Then hit 8 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

Hit 2 set of 10 per side for 1-arm Bench Press, taking them to failure.

Then hit 2 sets of 1-arm Bench Crossovers, taking them to failure. Hit 9 per side on the first set, using a normal protocol. Then hit 9 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

From there moved onto 2 sets of 7 and 6 for Scott's Press, taking them to failure.

Then hit 2 sets of 1-arm Lying Lateral Raises, taking them to failure. Hit 8 per side on the first set, using a normal protocol. Then hit 8 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the stretch position.

Moved onto 2 sets of Seated Lateral Raises, taking them to failure.  Hit 10 reps on the first set, using a normal protocol. Then hit 9 on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

From there moved onto 2 sets of 10 for Lying Barbell Triceps Extensions, taking them to failure.

Then hit 2 sets of Barbell French Presses, taking them to failure. Hit 9 reps on the first set, using a normal protocol. Then hit 6 on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the stretch position.

Then moved onto 1-arm Dumbbell Kickbacks for 2 sets, taking them to failure. Hit 10 per side on the first set, using a normal protocol. Then hit 6 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

From there moved onto 1 set of 20 for Super Reverse Crunches, going to failure.

Then hit 1 set of 12 for Pelvic Rocks, going to failure.

Moved onto 1 set of 12 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great training and a wonderful way to start the new cycle!!

Monday Nov 28th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Looking forward to tonight's training!!

Sunday Nov 27th quasi back off week

Finishing up the Quasi Back off week today!!

Looking forward to hard training starting tomorrow!!

Today was all about Joint Mobility Work.

Saturday Nov 26th quasi back off week

Great day today, all about recovery.

Hit Joint Mobility work and LaCross ball Rolling.

Friday Nov 25th quasi back off week

Great morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Thursday Nov 24th Thanksgiving and Modified Back off Week

Started out a short back off week, taking Thursday through Sunday away from normal nightly training as a quasi-back off week. Getting ready for some very intense training starting next week.

Great stuff today!

 Started out with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for DVR work for the Hand Extenders.

Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Wednesday Nov 23rd night

Great training tonight, shifted Thursday night's training to Wednesday because of the holiday.

Started out with 2 sets of 10 an d 8 for Weighted Pull-ups, going to failure.

Then hit 1 set of 8 for Barbell Pull-overs, going to failure.

Hit 1 set of 12 or Undergrip Lat Pulldowns, going to failure.

Moved onto 2 sets of 9 and 7 for BTN Pulldowns, going to failure.

Then hit 1 set 9 for Seated Cable Rows, going to failure.

Hit 1 set of 10 for Dumbbell Rear Delt Raises, going to failure.

From there moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure

Then hit 1 set of 10 for Dumbbell Incline Curls, going to failure.

Then hit 1 set of 7 per side for Dumbbell Concentration Curls, going to failure.

Finished up with 2 sets of 10 and 8 for Dumbbell Hammer Curls.

Great stuff!!

Wednesday Nov 23rd morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Tuesday Nov 22nd night

Awesome training tonight!!

Started out with 2 sets of 8 for Front Squats, after some warm up sets, lol.

Then hit 2 sets of 10 for Weighted Sissy Squats, taking them to failure.

Moved onto 1 set of 10 per side for 1-leg Leg Extensions, taking it to failure.

Hit 2 sets of 10 and 9 for Stiff-leg Deadlifts, after some warm ups.

Then hit 2 sets of 7 for Leg Curls, going to failure.

Moved onto 1 set of 15 for Toes Pointed Leg Curls, going to failure.

Then hit2 sets of 20 per side for Weighted 1-leg Donkey Calf Raises, going to failure.

Then hit 1 set of 16 per side for 1-leg Calf Raises, going to failure.

Moved onto 2 sets of 40 for Seated Calf Raises, going to failure.

Moved onto 1 set of 25 for Weighted Back Extensions, going to failure

Then hit 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Tuesday Nov 22nd morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Then hit some strong Isometric Work for the Hand Extenders.

Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Monday Nov 21st night

Awesome night tonight, really pushed hard and felt great!!

Started with 2 sets of 10 per side for 1-arm Incline Press, going to failure.

Moved onto 1 set of 9 per side for 1-arm Incline Crossovers, going to failure.

Then hit 2 sets of 9 and 8 per side for 1-arm Bench Press, going to failure.

Moved onto 1 set of 9 per side for 1-arm Bench Crossovers, going to failure.

From there moved onto 2 sets of 10 per side for Scott Press, going to failure.

Then hit 2 sets of 7 and 6 per side for 1-arm Lying Lateral Raises, going to failure.

Hit 1 set of 10 for Seated Lateral Raises, going to failure.

From there moved onto 2 sets of 10 for Lying Triceps Extensions.

Then hit 1 set of 10 for French Press, going to failure.

Hit 1 set of 10 per side for Dumbbell Kickbacks, going to failure.

From there moved onto 1 set of 20 for Super Reverse Crunches, going to failure.

Moved onto 1 set of 12 for Roman Chair Crunches, going to failure.

Then finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great stuff!!

Monday, Nov 21st morning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Sunday Nov 20th

Wonderful training today!!

This morning was Joint Mobility work.

Then evening just kicked ass!!

Started out with 2 sets of 9 and 8 for Weighted Pull-ups, going to failure.

Then hit 1 set of 10 for Barbell Pull-overs, going to failure.

Hit 1 set of 8 for Straight Arm Lat Pulls, going to failure.

Moved onto 2 sets of 10 and 8 for BTN Lat Pulldowns, going to failure.

Then hit 1 set of 8 for Seated Cable Rows, going to failure.

Hit 1 set of 10 for Wide Grip Seated Cable Rows, going to failure.

Moved onto 2 sets of 8 and 7 for Barbell Curls, going to failure

Then hit 1 set of 9 for Incline Dumbbell Curls, going to failure.

Hit 1 set of 6 per side for Dumbbell Concentration Curls, going to failure.

Finished up with 2 sets of 8 for Dumbbell Hammer Curls, going to failure.

Great training!!

Saturday Nov 19th

Wonderful day today!!

The morning was all about Joint Mobility Work.

The evening was all about kick butt leg work.

Started out with 2 sets of 9 for Stiff Leg Deadlifts.

Moved onto 2 sets of 8 and 6 for Front Squats.

Hit 2 sets of 10 for Sissy Squats, going to failure.

Then hit 2 sets of 10 and 9 for Leg Curls, going to failure.

Moved onto 1 set of 11 per side for 1-leg Leg Extensions, going to failure.

Then hit 1 set of 20 for Toes Pointed Leg Curls, going to failure.

Moved onto 2 sets of 20 per side for 1-leg Donkey Calf Raises, going to failure.

Then hit 1 set of 15 per side for 1-leg Calf Raises, going to failure.

Moved onto 2 sets of 40 for Seated Calf Raises, going to failure.

Then hit 1 set of 25 for Weighted Back Extensions, going to failure.

Moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Awesome stuff!!

Friday Nov 18th night

Great night tonight!!

Started out with 2 sets of 10 and 9 for Scott's Press, going to failure.

Then hit 2 sets of 10 per side for 1-arm Lying Lateral Raises, going to failure.

Hit 1 set of 9 for Seated Lateral Raises, going to failure.

Moved onto 2 sets of 9 per side for 1-arm Incline Press, going to failure.

Then hit 1 set of 8 per side for 1-arm Incline Crossovers, going to failure.

Hit 2 sets of 10 per side for1-arm Bench Press, going to failure.

Then hit 1 set of 8 per side for 1-arm Bench Crossovers, going to failure.

Moved onto 2 sets of 9 and 8 for Triceps Pushdowns, going to failure.

Then hit 1 set of 8 for Overhead Rope Extensions, going to failure.

Hit 1 set of 7 per side for 1-arm Triceps Pushdowns, going to failure.

Moved onto 1 set of 20 for Lat Pull Crunches, going to failure.

Then hit 1 set of 10 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great training!!

Friday Nov 18th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR  Under Grip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!
Great stuff!!

Thursday Nov 17th night

Awesome training!!

Started out with 2 sets of 10 and 9 for Weighted Pull-ups, going to failure.

Then hit 1 set of 10 for Barbell Pullovers, going to failure.

Hit 1 set of 11 for Under Grip Lat Pulldowns, going to failure.

Moved onto 2 sets of 8 for BTN Lat Pulldowns, taking them to failure

Then hit 1 set of 10 for Seated Cable Rows, going to failure.

Hit 1 set of 9 for Rear Delt Raises, going to failure.

Moved onto 2 sets of 10 for Barbell Curls, going to failure.

Then hit 1 set of 7 for Incline Dumbbell Curls, going to failure.

Hit 1 set of 10 per side for Dumbbell Concentration Curls, going to failure.

Finished up with 2 set of 7 for Dumbbell Hammer Curls, going to failure.

Great stuff!!

Thursday Nov 17th morning

Wonderful morning today!!

Started out with Joint Mobility and Flexibility work.

 Hit 3 sets of 10 for DVR Hand Extensions

Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR  Under Grip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Went artistic today too:

Wednesday Nov 16th

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR  1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday Nov 15th night

Wonderful night tonight!!

Started out with a few progressively heavier warm up sets, then blasted through 2 sets of     8 for Front Squats.

Moved onto 2 sets of 10 for Weighted Sissy Squats, taking them to failure.

Hit 1 set of 12 per side for 1-leg Leg Extensions, taking them to failure.

Then hit 2 sets of 8 and 7 for Stiff-leg Deadlifts.

Moved onto 2 sets of 9 and 7 for Leg Curls, taking them to failure.

From there it was 1 set of 18 for Toes Pointed Leg Curls, going to failure.

Followed by 2 sets of 18 per side for 1-leg Donkey Calf Raises, going to failure.

Then 1 set of     14 per side for 1-leg Calf Raises, taking them to failure.

Moved onto 2 sets of 35 for Seated Calf Raises, taking them to failure.

Then hit 1 set of 25 for Back Extensions, going to failure.

Moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Tuesday Nov 15th morning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.
Hit some strong Isometric work for the Hand Extensors.

Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR  Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Wonderful stuff!!

Monday Nov 14th night

Awesome training tonight!

Started out with 2 sets of 10 per side for 1-arm Incline Press, taking them to failure.

Moved onto 1 set of 8 per side for 1-arm Incline Crossover, going to failure.

Then hit 2 sets of 10 per side for 1-arm Bench Press, taking them to failure.

Moved onto 1 set of 8 per side for 1-arm Bench Crossover, going to failure.

Then hit 2 sets of 10 and 7 for Scott's Press, taking each to failure.

Moved onto 2 sets of 7 and 8 for 1-arm Lying Lateral Raises, going to failure.

Then hit 1 set of 8 for Seated Lateral Raises, going to failure.

From there it was 2 sets of 10 for Lying Triceps Extensions, going to failure.

Then 1 set of French Press, taking it to failure.

Moved onto 1 set of 10 per side for 1-arm Dumbbell Kickbacks, going to failure.

Then hit 1 set of 20 for Super Reverse Crunches, going to failure.

Moved onto 1 set of 10 for Roman Chair Crunches, taking it to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great stuff!!

Monday Nov 14th morning

Awesome morning today!

 Started out with Joint Mobility and Flexibility work.

 Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Sunday Nov 13th

Awesome day today!!

Started out with Joint Mobility work in the morning.

Moved onto awesomeness in the evening!!

Started out with 2 sets of 10 and 7 for Weighted Pull-ups, going to failure.

Then hit 1 set of 10 for Barbell Pull-overs, going to failure.

Moved onto 1 set of Straight Arm Lat Pulls, going to failure.

Then hit 2 sets of 10 for BTN Pulldowns, taking them to failure.

Moved onto 1 set of 10 for Seated Cable Rows, taking it to failure.

Then hit 1 set of Wide Grip Seated Cable Rows, going to failure.

Moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure.

Then hit 1 set of 10 for Incline Dumbbell Curls, going to failure.

Moved onto 1 set of 8 per side for 1-arm Dumbbell Concentration Curls, taking it to failure.

Finished up with 2 sets of 10 for Dumbbell Hammer Curls, going to failure.

Great stuff!!

Saturday Nov 12

Awesome day today.

The morning was all about Joint Mobility work.

The evening was all about kick ass leg training!!

Started out with 2 sets of 10 for Stiff-leg Deadlifts.

Then hit 2 sets of 8 for Front Squats.

Moved onto 2 sets of 10 for Weighted Sissy Squats, taking them to failure.

Then hit 2 sets of 10 for Leg Curls, going to failure.

Moved onto 1 set of Leg Extensions, taking it to failure.

Moved onto 1 set of 18 for Toes Pointed Leg curls, going to failure.

Then hit 2 sets of 16 per side for 1-leg Donkey Calf Raises, taking them to failure.

Moved onto 1 set of 14 per side for 1-leg Calf Raises, taking them to failure.

Then hit 2 sets of 35 for Seated Calf Raises, going to failure.

From there it was 1 set of 20 for Back Extensions, going to failure.

Moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Friday Nov 11th night

Awesome training tonight!

Started out with 2 sets of 7 and 8 for Scott's Press, taking them to failure.

Then hit 2 sets of 10 per side for 1-arm Lying Lateral Raises, going to failure.

Moved onto 1 set of 10 for Seated Lateral Raises, going to failure.

From there it was 2 sets of 6 per side for 1-arm Incline Press, taking them to failure.

Then it was 1 set of 6 per side for 1-arm Incline Crossovers, taking it to failure.

Moved onto 2 sets f 6 per side for 1-arm Bench Presses, going to failure.

Moved onto 1 set of 8 per side for 1-arm Bench Crossovers, taking it to failure.

From there it was 2 sets of 8 and 7 for Triceps Pushdowns, going to failure.

Followed that with 1 set of 7 for Overhead Rope Extensions, going to failure.

Then hit 1 set of 7 per side for 1-arm Triceps Pushdowns, going to failure.

From there it was 1 set of 20 for Lat Pull Crunches.

Followed by 1 set of 10 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great training!!

Friday Nov 11th morning

Great training today!!

 Started out with Joint Mobility and Flexibility work.

 Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR Undergrip Scaupla Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!


Awesome stuff!!

Thursday Nov 10th night

Awesome training tonight!!

Started out with 2 sets of 10 for Weighted Pull-ups, going to failure.

Moved onto 1 set of 10 for Barbell Pull-overs, going to failure.

Then hit 1 set of 10 12 for Undergrip Pulldowns, going to failure.

Moved onto 2 sets of 10 for BTN Pulldowns, going to failure.

Then hit 1 set of 12 for Seated Cable Rows, going to failure

Hit 1 set of 10 for Dumbbell Rear Delt Raises, going to failure.

Then hit 2 sets of 9 and 7 for Barbell Curls, going to failure.

Moved onto 1 sets of 8 for Incline Dumbbell Curls, taking it to failure.

Then hit 1 set of 8 per side for 1-arm Dumbbell Concentration Curls, taking it to failure.

Finished up with 2 sets of 9 and 8 for Dumbbell Hammer Curls, taking them to failure.

Great stuff!!

Thursday Nov 10th morning

 Started out with Joint Mobility and Flexibility work.

 Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Wednesday Nov 9th

Great day today!!

 Started out with Joint Mobility and Flexibility work.

 Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Full Range Lat Pulls
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday Nov 8th night

Great training night tonight!!

Started out with, after some progressively heavier warm-up sets, 2 sets of 8 for Front Squats.

Moved onto 2 sets of 12 and 10 for Weighted Sissy Squats, taking them to failure.

Then hit 1 set of 13 for Leg Extensions, taking them to failure.

Hit 2 sets of 10 and 9 for Stiff-leg Deadlifts.

Moved onto 2 sets of 9 and 7 for Leg Curls, taking them to failure.

Then hit 1 set of 15 for Toes Pointed Leg Curls.

Then hit 2 sets of 20 per side for 1-leg Donkey Calf Raises, taking them to failure.

Moved onto 1 set of 13 per side for 1-leg Calf Raises, going to failure.

Then hit 2 sets of 35 for Seated Calf Raises, going to failure.

Then hit 1 set of 20 for Back Extensions.

Moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Tuesday Nov 8th morning

Great morning today!!


 Started out with Joint Mobility and Flexibility work.

 Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Monday Nov 7th night

Great night of training!!

Started out with 2 sets of 12 per side for 1-arm Incline Press, taking them to failure

Moved onto 1 set of 10 per side for 1-arm Incline Crossovers, taking them to failure.

Then hit 2 sets of 10 per side for 1-arm Bench Press, taking them to failure.

Moved onto 1 set of 10 per side for 1-arm Bench Crossovers, taking them to failure.

Then moved onto 2 sets of 11 and 8 for Scott's Press, taking them to failure.

Hit 2 sets of 10 per side for 1-arm Lying Lateral Raises, taking them to failure.

Then hit 1 set of 8 for Seated Lateral Raises, taking them to failure.

From there it was 2 sets of 10 for Lying Triceps Extensions.

Then hit 1 set of 10 for French Presses, taking them to failure.

Moved onto 1 set of 8 per side for Dumbbell Kickbacks, taking them to failure.

Then hit 1 set of 18 for Super Reverse Crunches.

Followed that up with 1 set of 10 for Roman Chair Crunches.

Finished up with 1 set of 20 for DVR Frog Crunches.

Great stuff!!

Monday Nov 7th morning

Great morning today!!


 Started out with Joint Mobility and Flexibility work.

 Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Sunday Nov 6th

Great day today!!

The morning was Joint Mobility Work.

The evening was just awesome!

Started out with 2 sets of 10 for BTN Pulldowns, going to failure.

Then moved onto 1 set of 11 for Seated Cable Rows, going to failure.

Then hit 1 set of 8 for Seated Wide Grip Cable Rows, going to failure.

Moved onto 2 sets of 10 and 9 for Lat Pulldowns, going to failure.

Then hit 1 set of 8 for  Cable Pull-overs.

Hit 1 set of 8 for Straight Arm Lat Pulls going to failure.

Then moved onto 2 sets of 10 for Barbell Curls, going to failure on them.

Hit 1 set of 7 for Incline Dumbbell Curls, going to failure on it.

Then hit 1 set of 7 per side for 1-arm Dumbbell Concentration Curls, taking it to failure.

Finished up with 2 sets of 8 for Dumbbell Hammer Curls.

Great stuff!!

Saturday Nov 5th

Great day today!

The morning was all about the Joint Mobility.

The evening was all about ass kicking!

Started out with 2 sets of 10 and 8 for Stiff-leg Deadlifts.

Moved onto 2 sets of 8 for Front Squats.

Then hit 2 sets of 12 for Sissy Squats, going to failure.

Moved onto 2 sets of 10 for Leg Curls, going to failure.

Then hit 1 set of 12 for Leg Extensions, going to failure.

Moved onto 1 set of 20 for Back Extensions

Then hit 1 set of 15 for Toes Pointed Leg Curls.

Moved onto 2 sets of 20 per side for 1-leg Donkey Calf Raises, going to failure.

Then hit 1 set of 12 per side for 1-leg Calf Raises, going to failure.

Then hit 2 sets of 35 for Seated Calf Raises, going to failure.

Moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets per side for DSR Reverse Wrist Curls.

Great stuff!!

Friday Nov 4th night

Awesome night of training!!

Hit 2 sets of 10 and 8 for Scott's Press, going to failure.

Then hit 2 sets of 12 per side for 1-arm Lying Lateral Raises, taking them to failure.

Hit 1 set of 10 for Seated Lateral Raises, going to failure.

Moved onto 2 sets 8 and 9 per side for 1-arm Incline Press, taking them to failure.

Then hit 1 set of 8 per side for1-arm Incline Crossovers, going to failure.

Hit 2 sets of 8 per side for 1-arm Bench Press, going to failure.

Then hit 1 set of 8 per side for 1-arm Bench Crossovers, going to failure.

Moved onto 2 sets of 8 and 6 for Lying Cable Triceps Extensions, going to failure on them.

Then hit 1 set of     7 for Overhead Rope Extensions, taking it to failure.

Hit 1 set of 6 per side for 1-arm Cable Kickbacks, taking them to failure

From there it was 1 set of 20 for Lat Pull Crunches.

Then hit 1 set of 12 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 12 for DVR Frog Crunches, going to failure.

Great stuff!!

Friday Nov 4th morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work.

 Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.

Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Thursday Nov 3rd night

Great training tonight!

Started out with 2 sets of 10 for Pull-ups, taking them to failure.

Hit 1 set of 7 for Barbell Pull-overs, taking it to failure.

Then hit 1 set of 11 for Undergrip Lat Pulldowns, taking it to failure.

Moved onto 2 sets of 8 and 7 for BTN Pulldowns, going to failure.

Then hit 1 set of 11 for Seated Cable Rows, going to failure.

Hit 1 set of 8 for Rear Delt Raises, taking it to failure.

From there it was 2 sets of 10 and 8 for Barbell Curls, going to failure.

Moved onto 1 set of 7 for Incline Dumbbell Curls, going to failure.

Then hit 1 set of 5 per side for 1-arm Dumbbell Concentration Curls, going to failure.

Finished up with 2 sets o 8 for Dumbbell Hammer Curls, going to failure.

Awesome stuff!