Great morning today!!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
No evening training tonight. So, of course, I'll be chomping at the bit until tomorrow's training!!
Wednesday, March 30, 2016
Tuesday March 29th nigh
Great lower body training tonight!
Started out with 5 sets of 15 for Weighted Gironda Style Sissy Squats, resting about 30 seconds between sets.
Moved onto 5 sets of 10 for Barbell Hack Squats, resting about 30 seconds between sets.
Then hit 3 sets of 10 for DVR Leg Extensions.
Moved onto 3 sets of 15 per side for 1-leg Leg Curl, resting about 30 seconds between sets.
Then hit 3 sets of 10 per side for Repetition 1-leg Hamstring Bridges, resting about 20 seconds between sets.
From there it was time for 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 3 sets of20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great training!!
Started out with 5 sets of 15 for Weighted Gironda Style Sissy Squats, resting about 30 seconds between sets.
Moved onto 5 sets of 10 for Barbell Hack Squats, resting about 30 seconds between sets.
Then hit 3 sets of 10 for DVR Leg Extensions.
Moved onto 3 sets of 15 per side for 1-leg Leg Curl, resting about 30 seconds between sets.
Then hit 3 sets of 10 per side for Repetition 1-leg Hamstring Bridges, resting about 20 seconds between sets.
From there it was time for 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 3 sets of20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great training!!
Tuesday, March 29, 2016
Tuesday March 29th morning
Good morning today.
Started out with Joint Mobility and Flexibility work.
Hit some strong Isometric Work for the hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
Really looking forward to lower body work tonight!!
Started out with Joint Mobility and Flexibility work.
Hit some strong Isometric Work for the hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
Really looking forward to lower body work tonight!!
Monday March 28th night
Wonderful training last night.
Started out with 3 sets of 10 reps and a 20 second static hold with a 10 second negative for each side for 1-arm Lateral Raises, resting about 40 seconds between sets.
Moved onto 3 sets of 10 with strong negatives per side fro 1-arm Lying Rear Delt Raises. Resting about 40 seconds between sets.
Then it was time for 3 sets of 12, 12 and 10 for Behind the Neck Presses, resting about 30 seconds between sets.
Hit 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies, resting about 30 seconds between sets.
Then hit 5 sets of 15, 15, 12, 12 and 12 for slow and controlled Reverse Grip Dips. Resting about 30 seconds between sets.
Moved onto 3 sets of 10 for DVR Incline Press, resting about 30 seconds between sets.
Then hit 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff.
Started out with 3 sets of 10 reps and a 20 second static hold with a 10 second negative for each side for 1-arm Lateral Raises, resting about 40 seconds between sets.
Moved onto 3 sets of 10 with strong negatives per side fro 1-arm Lying Rear Delt Raises. Resting about 40 seconds between sets.
Then it was time for 3 sets of 12, 12 and 10 for Behind the Neck Presses, resting about 30 seconds between sets.
Hit 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies, resting about 30 seconds between sets.
Then hit 5 sets of 15, 15, 12, 12 and 12 for slow and controlled Reverse Grip Dips. Resting about 30 seconds between sets.
Moved onto 3 sets of 10 for DVR Incline Press, resting about 30 seconds between sets.
Then hit 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff.
Monday, March 28, 2016
Monday March 28th morning
Great morning today.
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
Really looking forward to tonight's training!!
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
Really looking forward to tonight's training!!
Saturday March 26th
Today started out with Joint Mobility work.
Then, due to the holiday I took the evening off.
Missed the training a ton, and can't wait to get back to it on Monday!
Then, due to the holiday I took the evening off.
Missed the training a ton, and can't wait to get back to it on Monday!
Friday March 25th night
Awesome night of training on Friday!!
Started out with 3 sets of 1-arm Chest Flies, with no rest in between sets. Just went from right to left to right to left to right to left.
Then moved onto DVR Incline Press. Hit 3 sets of 10 with about 30 seconds of rest in between sets.
Then hit 5 sets of 12 for slow and controlled Reverse Grip Dips.
From there it was onto 2 10 second Static Lateral Raise Holds. With about 20 seconds of rest in between sets.
Then 3 sets of 12 for 1-arm Lying Rear Delt Raises, with about 30 seconds of rest in between sets.
Then 3 sets of 10 for Barbell Upright Rows. Resting about 30 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups. Resting about 20 seconds between sets.
And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great training!!
Started out with 3 sets of 1-arm Chest Flies, with no rest in between sets. Just went from right to left to right to left to right to left.
Then moved onto DVR Incline Press. Hit 3 sets of 10 with about 30 seconds of rest in between sets.
Then hit 5 sets of 12 for slow and controlled Reverse Grip Dips.
From there it was onto 2 10 second Static Lateral Raise Holds. With about 20 seconds of rest in between sets.
Then 3 sets of 12 for 1-arm Lying Rear Delt Raises, with about 30 seconds of rest in between sets.
Then 3 sets of 10 for Barbell Upright Rows. Resting about 30 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups. Resting about 20 seconds between sets.
And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great training!!
Friday, March 25, 2016
Friday March 25th morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!!
Really excited for training tonight!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!!
Really excited for training tonight!
Thursday March 24th night
Awesome training tonight!
Started out with a pre-exhaust super set, no resting in between the movements, of Front Lever/ Straight Arm Lat Pulls on the rings with Sternum Pull-ups. Nailed 3 sets of 10/10, 5/5 and 5/5, having no rest in between the movements, and about 30 seconds of rest in between sets.
Moved onto Rack Pull Bent Rows. Nailed 3 sets of 8, resting about 30 seconds between sets.
From there it was onto 5 sets of 10 for Drag Curls, resting about30 seconds between sets.
Then it was 5 sets of 6 for Gironda style Perfect Curls, resting about 30 seconds between sets.
Moved onto 3 sets of 12, 10 and 10 for French Press, resting about 30 seconds between sets.
Then hit 3 sets of 12 for Lying Triceps Extensions, resting about 30 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups, resting about 30 seconds between sets.
And finished off with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great training!!
Started out with a pre-exhaust super set, no resting in between the movements, of Front Lever/ Straight Arm Lat Pulls on the rings with Sternum Pull-ups. Nailed 3 sets of 10/10, 5/5 and 5/5, having no rest in between the movements, and about 30 seconds of rest in between sets.
Moved onto Rack Pull Bent Rows. Nailed 3 sets of 8, resting about 30 seconds between sets.
From there it was onto 5 sets of 10 for Drag Curls, resting about30 seconds between sets.
Then it was 5 sets of 6 for Gironda style Perfect Curls, resting about 30 seconds between sets.
Moved onto 3 sets of 12, 10 and 10 for French Press, resting about 30 seconds between sets.
Then hit 3 sets of 12 for Lying Triceps Extensions, resting about 30 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups, resting about 30 seconds between sets.
And finished off with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great training!!
Thursday, March 24, 2016
Thursday March 24th morning
Awesome morning today!
Started out, of course, with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 for the Hand Extensors.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great morning, looking really forward to tonight's training!!
Started out, of course, with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 for the Hand Extensors.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great morning, looking really forward to tonight's training!!
Wednesday, March 23, 2016
Wednesday March 23rd
Awesome morning today!!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!!
No training tonight, so I'll be looking forward to tomorrow!!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!!
No training tonight, so I'll be looking forward to tomorrow!!
Tuesday March 22nd night
Awesome training tonight!!
Started off with 5 sets of 15 for Weighted Gironda Style Sissy Squats. Resting about 30 seconds between sets.
Moved onto 5 sets of 10 for Barbell Hack Squats. Resting about 30 seconds between sets.
Then hit 3 sets of10 for DVR Leg Extensions. Resting about 20 seconds between sets.
Moved onto 3 sets of 15 per side for 1-leg Leg Curls. Resting about 30 seconds between sets.
Then hit 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges, resting about 20 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff!!
Started off with 5 sets of 15 for Weighted Gironda Style Sissy Squats. Resting about 30 seconds between sets.
Moved onto 5 sets of 10 for Barbell Hack Squats. Resting about 30 seconds between sets.
Then hit 3 sets of10 for DVR Leg Extensions. Resting about 20 seconds between sets.
Moved onto 3 sets of 15 per side for 1-leg Leg Curls. Resting about 30 seconds between sets.
Then hit 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges, resting about 20 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff!!
Tuesday March 22nd morning.
Great morning today!
Started out with Joint Mobility and Flexibility work.
Then hit some strong Isometric Work for the Hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff, looking forward to tonight!!
Started out with Joint Mobility and Flexibility work.
Then hit some strong Isometric Work for the Hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff, looking forward to tonight!!
Monday March 21st night
Awesome training tonight!!
Started out with 1-arm Lateral Raises with a Static Contraction Pause on the last rep. Hit 4 sets of 12 with a nice static on each set.
Moved onto 1-arm Lying Rear Delt Raises. Hit 3 sets of 10, resting about 30 seconds between sets.
Then hit 3 sets of 15, 10 and 10 for Behind the Neck Presses, resting about 30 seconds between sets.
Moved onto 1-arm Chest Flies. Hit 3 sets of 10 with no rest in between. Moved from the right to left to right to left to right to left.
Then hit 5 sets of 10 for Slow Reverse Grip Dips. Resting only about 30 seconds between sets.
Then hit 3 sets of DVR Incline Press, for 10's. Resting about 30 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished off with 3 sets of 20 for Weighted Frog Sit-ups. Resting about 30 seconds between sets.
Great training!!
Started out with 1-arm Lateral Raises with a Static Contraction Pause on the last rep. Hit 4 sets of 12 with a nice static on each set.
Moved onto 1-arm Lying Rear Delt Raises. Hit 3 sets of 10, resting about 30 seconds between sets.
Then hit 3 sets of 15, 10 and 10 for Behind the Neck Presses, resting about 30 seconds between sets.
Moved onto 1-arm Chest Flies. Hit 3 sets of 10 with no rest in between. Moved from the right to left to right to left to right to left.
Then hit 5 sets of 10 for Slow Reverse Grip Dips. Resting only about 30 seconds between sets.
Then hit 3 sets of DVR Incline Press, for 10's. Resting about 30 seconds between sets.
Moved onto 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished off with 3 sets of 20 for Weighted Frog Sit-ups. Resting about 30 seconds between sets.
Great training!!
Monday, March 21, 2016
Monday March 21st, morning
Great morning today.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff! Looking forward to training tonight!!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff! Looking forward to training tonight!!
Saturday March 19th
Great day today.
Morning was all about the Joint Mobility work.
Then, the evening was some killer training.
Started out with 1-leg Leg Curls. Nailed 5 sets of 15 per side with about 30 seconds of rest between sets.
Moved onto Stiff-leg Deadlifts. Hit 5 sets of 12, resting about 30 seconds between sets.
Then it was onto 1-leg Isometric Leg Curls. Nailed 3 10-second contractions on each side with about 20 seconds of rest between sets.
From there it was onto Weighted Gironda Sissy Squats. Nailed 3 sets of 12 resting about 30 seconds between sets.
Then it was Hip Belt Squat time. Nailed 3 sets of 20 with only 30 seconds of rest between sets.
Moved onto 1-leg Isometric Leg Extensions. Hit 3 10-second contractions on each side, with about 20 seconds of rest between sets.
Finished up with Weighted Frog Sit-ups. Hit 5 sets of 18, resting about 30 seconds between sets.
Wonderful training!
Morning was all about the Joint Mobility work.
Then, the evening was some killer training.
Started out with 1-leg Leg Curls. Nailed 5 sets of 15 per side with about 30 seconds of rest between sets.
Moved onto Stiff-leg Deadlifts. Hit 5 sets of 12, resting about 30 seconds between sets.
Then it was onto 1-leg Isometric Leg Curls. Nailed 3 10-second contractions on each side with about 20 seconds of rest between sets.
From there it was onto Weighted Gironda Sissy Squats. Nailed 3 sets of 12 resting about 30 seconds between sets.
Then it was Hip Belt Squat time. Nailed 3 sets of 20 with only 30 seconds of rest between sets.
Moved onto 1-leg Isometric Leg Extensions. Hit 3 10-second contractions on each side, with about 20 seconds of rest between sets.
Finished up with Weighted Frog Sit-ups. Hit 5 sets of 18, resting about 30 seconds between sets.
Wonderful training!
Friday March 18th nigh
Awesome training tonight!
Started out with Reverse Grip Dips for 8 sets of 8 with 10 seconds of rest n between sets.
Moved onto some strong 1-arm Chest Flies for 3 sets of 10 per side, with no rest in between. Simply moved from right to left to right to left to right to left.
Then hit Feet-elevated Push-ups. Hit 4 sets of as many as possible, resting only 30 seconds in between sets.
From there it was time for 1-arm Military Press. Nailed 3 sets of 8 per side with no rest. Moved right from the left to the right to left to right to left to right.
Then nailed 3 sets of 10 per side for 1-arm Standing Rear Delt Raises, taking no rest in between. Again moving from right to left to right to left to right to left.
Then nailed 4 sets of 10 per side for Archer Raises, resting 30 seconds between sets.
Finished up with 5 sets of 18 for Weighted Frog Sit-ups, resting only 30 seconds between sets.
Great stuff!!
Started out with Reverse Grip Dips for 8 sets of 8 with 10 seconds of rest n between sets.
Moved onto some strong 1-arm Chest Flies for 3 sets of 10 per side, with no rest in between. Simply moved from right to left to right to left to right to left.
Then hit Feet-elevated Push-ups. Hit 4 sets of as many as possible, resting only 30 seconds in between sets.
From there it was time for 1-arm Military Press. Nailed 3 sets of 8 per side with no rest. Moved right from the left to the right to left to right to left to right.
Then nailed 3 sets of 10 per side for 1-arm Standing Rear Delt Raises, taking no rest in between. Again moving from right to left to right to left to right to left.
Then nailed 4 sets of 10 per side for Archer Raises, resting 30 seconds between sets.
Finished up with 5 sets of 18 for Weighted Frog Sit-ups, resting only 30 seconds between sets.
Great stuff!!
Friday, March 18, 2016
Friday March 18th morning
Awesome morning today.
Started out, of course, with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff. Looking forward to a strong night of training tonight!!
Started out, of course, with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff. Looking forward to a strong night of training tonight!!
Thursday March 17th night
Wonderful training tonight!!
Started out with Sternum Pull-ups. Nailed 5 sets of 15 reps, resting about 30 seconds between sets.
Moved onto Bench Rows. Hit 5 sets of 12 reps, resting about 30 seconds between sets.
Then it was onto Drag Curls. Hit 3 sets of 10, resting about 20 seconds in between sets.
Moved onto 1-arm Hammer Curls. Nailed 3 sets of 10, 8 and 8 per side. Resting about 20 seconds between sets.
Then it was 1-arm Concentration Curls. Hit 3 sets of 8 per side, with a nice slow final eccentric action on the last set. No rest in between, simply moved from left to right to left to right to left to right.
Then it was French Press time. Hit 3 sets of 12, resting about 20 seconds between sets.
Moved onto Lying Triceps Extensions. Hit 3 sets of 12, resting about 30 seconds between sets.
Then finished up with Weighted Frog Sit-ups. Hit 5 sets of 15, resting only 30 seconds between sets.
Great and strong training tonight!!
Started out with Sternum Pull-ups. Nailed 5 sets of 15 reps, resting about 30 seconds between sets.
Moved onto Bench Rows. Hit 5 sets of 12 reps, resting about 30 seconds between sets.
Then it was onto Drag Curls. Hit 3 sets of 10, resting about 20 seconds in between sets.
Moved onto 1-arm Hammer Curls. Nailed 3 sets of 10, 8 and 8 per side. Resting about 20 seconds between sets.
Then it was 1-arm Concentration Curls. Hit 3 sets of 8 per side, with a nice slow final eccentric action on the last set. No rest in between, simply moved from left to right to left to right to left to right.
Then it was French Press time. Hit 3 sets of 12, resting about 20 seconds between sets.
Moved onto Lying Triceps Extensions. Hit 3 sets of 12, resting about 30 seconds between sets.
Then finished up with Weighted Frog Sit-ups. Hit 5 sets of 15, resting only 30 seconds between sets.
Great and strong training tonight!!
Thursday, March 17, 2016
Thursday March 17th morning
Awesome day today.
This morning I started out with my Joint Mobility and Flexibility work.
Then I got in 3 sets f 10 for Hand work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Felt amazing. Looking very forward to tonight's training!!
This morning I started out with my Joint Mobility and Flexibility work.
Then I got in 3 sets f 10 for Hand work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Felt amazing. Looking very forward to tonight's training!!
Wednesday, March 16, 2016
Wednesday March 16th morning
Good morning today.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
It' a scheduled night off tonight, so I'll be chomping at the bit until tomorrow.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
It' a scheduled night off tonight, so I'll be chomping at the bit until tomorrow.
Tuesday March 15th night
Record breaking, highly intense night last night.
Started with Weighted Gironda Style Sissy Squats. Nailed 5 sets of 15 reps with only 30 seconds of rest in between sets.
Moved onto Barbell Hack Squats. Hit 5 sets of 12 with a new weight, resting only 30 seconds in between sets.
Then hit Hip Belt Squats. Nailed 3 sets of 20 with a new weight, resting only 30 seconds in between sets.
Then it was time for 1-leg Leg Curls. Using a new weight, hit 3 sets of 15 per side, resting about 30 seconds in between sets.
Then hit 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges., resting only about 20 seconds in between sets.
Finished off with Weighted Frog Squats, hitting 5 sets of 20 reps with only about 30 seconds of rest in between sets.
Started with Weighted Gironda Style Sissy Squats. Nailed 5 sets of 15 reps with only 30 seconds of rest in between sets.
Moved onto Barbell Hack Squats. Hit 5 sets of 12 with a new weight, resting only 30 seconds in between sets.
Then hit Hip Belt Squats. Nailed 3 sets of 20 with a new weight, resting only 30 seconds in between sets.
Then it was time for 1-leg Leg Curls. Using a new weight, hit 3 sets of 15 per side, resting about 30 seconds in between sets.
Then hit 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges., resting only about 20 seconds in between sets.
Finished off with Weighted Frog Squats, hitting 5 sets of 20 reps with only about 30 seconds of rest in between sets.
Tuesday, March 15, 2016
Tuesday March 15th morning
Great morning today.
Started out with Joint Mobility and Flexibility work.
Moved onto some strong Isometric Work for the Hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff! Looking forward to Lower Body Training tonight!!
Started out with Joint Mobility and Flexibility work.
Moved onto some strong Isometric Work for the Hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff! Looking forward to Lower Body Training tonight!!
Monday March 14th night
Great training last night.
Started out with Behind The Neck Presses. Hit 4 sets of 10 reps, resting only 30 seconds between sets and finishing off the last rep with a nice and slow negative.
Then it was time to move onto 1-arm Lying Rear Delt Raises. Hit 3 sets of 8 per side with no rest. Just moved from the left to the right to the left to the right to the left to the right.
Then it was time for 1-arm Standing Lateral Raises. Did 8 sets of 8 for these and again used no rest. Moved right from the right to the left to the right to the left, etc.
Afterwards it was time for Parallel Bar Dips. Hit 8 sets of 8 with only 10 seconds of rest in between sets.
Moved onto 1-arm Chest Flies. Did 3 sets of 10 with no rest, again just going right, left, right, left, right and left.
Then nailed 4 sets of Feet-elevated Push-ups, doing as many as possible on each set and only resting 30 seconds between sets.
Finished off with 5 sets of 15 for Weighted Frog Sit-ups, resting only 30 seconds between sets.
Awesome stuff!!
Started out with Behind The Neck Presses. Hit 4 sets of 10 reps, resting only 30 seconds between sets and finishing off the last rep with a nice and slow negative.
Then it was time to move onto 1-arm Lying Rear Delt Raises. Hit 3 sets of 8 per side with no rest. Just moved from the left to the right to the left to the right to the left to the right.
Then it was time for 1-arm Standing Lateral Raises. Did 8 sets of 8 for these and again used no rest. Moved right from the right to the left to the right to the left, etc.
Afterwards it was time for Parallel Bar Dips. Hit 8 sets of 8 with only 10 seconds of rest in between sets.
Moved onto 1-arm Chest Flies. Did 3 sets of 10 with no rest, again just going right, left, right, left, right and left.
Then nailed 4 sets of Feet-elevated Push-ups, doing as many as possible on each set and only resting 30 seconds between sets.
Finished off with 5 sets of 15 for Weighted Frog Sit-ups, resting only 30 seconds between sets.
Awesome stuff!!
Monday, March 14, 2016
Monday March 14th morning
Awesome morning today.
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
Looking really forward to tonight's training, and starting off week 4 in style.
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff.
Looking really forward to tonight's training, and starting off week 4 in style.
Staruday March 12th
Great training day today.
This morning it was all about the Joint Mobility work.
Then in the evening, it was lower body time.
Started out with 1-leg Leg Curls. Nailed 5 sets of 25 per side, resting only about 30 seconds in between sets.
Moved onto Stiff-leg Deadlifts. Nailed 5 sets of 12, resting only about 30 seconds in between sets.
Then it was 1-leg Isometric Leg Curls. Did 3 sets of 10 second contractions per side, resting only about 20 seconds between sets.
Moved onto Weighted Gironda Style Sissy Squats. Hit 3 sets of 12, resting about 30 seconds between sets.
Then it was Hip Belt Squats. Nailed 3 sets of 20, resting only 30 seconds between sets.
Moved onto 1-leg Isometric Leg Extensions. Nailed 3 sets of 10 second contractions on each side, resting only about 20 seconds per set.
Finished up with Weighted Frog Sit-ups. Hit 5 sets of 12, resting about 30 seconds between sets.
Great way to finish off week 3. Looking forward to week 4.
This morning it was all about the Joint Mobility work.
Then in the evening, it was lower body time.
Started out with 1-leg Leg Curls. Nailed 5 sets of 25 per side, resting only about 30 seconds in between sets.
Moved onto Stiff-leg Deadlifts. Nailed 5 sets of 12, resting only about 30 seconds in between sets.
Then it was 1-leg Isometric Leg Curls. Did 3 sets of 10 second contractions per side, resting only about 20 seconds between sets.
Moved onto Weighted Gironda Style Sissy Squats. Hit 3 sets of 12, resting about 30 seconds between sets.
Then it was Hip Belt Squats. Nailed 3 sets of 20, resting only 30 seconds between sets.
Moved onto 1-leg Isometric Leg Extensions. Nailed 3 sets of 10 second contractions on each side, resting only about 20 seconds per set.
Finished up with Weighted Frog Sit-ups. Hit 5 sets of 12, resting about 30 seconds between sets.
Great way to finish off week 3. Looking forward to week 4.
Friday Macrh 11th night
Great night of training tonight!!
Started out with Parallel Bar Reverse Grip Dips. Did 8 sets of 8 with only 10 seconds of rest in between sets.
Moved onto 1-arm Chest Flies. Hit 3 sets of 10 per side, with no rest. Simply moved from the right to the left to the right to the left to the right to the left.
Then it was time for Feet-elevated Push-ups. Nailed 4 sets of as many as possible, resting only 30 seconds in between sets.
Moved onto 1-arm Military Press. Hit 3 sets of 8 per side with no rest. Moved from right to left to right to left to right to left.
Then moved onto 1-arm Standing Rear Delt Raises. Hit 3 sets of 8 with no rest. Again moved right from the right to the left to the right to the left to the right to the left.
Then nailed some Archer Raises. Hit 4 sets of 10 per side with only about 30 seconds of rest in between sets.
Finished off with Weighted Frog Sit-ups. Hit 5 sets of 18 with about 30 seconds of rest in between sets.
Great training!!
Started out with Parallel Bar Reverse Grip Dips. Did 8 sets of 8 with only 10 seconds of rest in between sets.
Moved onto 1-arm Chest Flies. Hit 3 sets of 10 per side, with no rest. Simply moved from the right to the left to the right to the left to the right to the left.
Then it was time for Feet-elevated Push-ups. Nailed 4 sets of as many as possible, resting only 30 seconds in between sets.
Moved onto 1-arm Military Press. Hit 3 sets of 8 per side with no rest. Moved from right to left to right to left to right to left.
Then moved onto 1-arm Standing Rear Delt Raises. Hit 3 sets of 8 with no rest. Again moved right from the right to the left to the right to the left to the right to the left.
Then nailed some Archer Raises. Hit 4 sets of 10 per side with only about 30 seconds of rest in between sets.
Finished off with Weighted Frog Sit-ups. Hit 5 sets of 18 with about 30 seconds of rest in between sets.
Great training!!
Friday, March 11, 2016
Friday March 11th morning
Wonderful morning today.
Started out with my Joint Mobility and Flexibility work!
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to training tonight!
Started out with my Joint Mobility and Flexibility work!
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to training tonight!
Thursday March 10th night
Awesome night of training!
Started out with Sternum Pull ups. Hit 5 sets of 12 reps, resting only 30 seconds between sets.
Moved onto Bench Rows. Nailed 5 sets of 10 reps, resting only 30 seconds between sets.
Then it was onto Drag Curls. Hit 3 sets of 10, resting only about20 seconds between sets.
Moved onto 1-arm Hammer Curls. Hit 3 sets of 10 on each side, resting about 30 seconds between sets.
Then hit 1-arm Concentration Curls. Nailed 3 sets of 8per side with no rest. Just went, right, left, right, left, right, left.
Moved onto Standing French Press. Hit 3 sets of 12, resting about 30 seconds between sets.
Then moved onto Lying Triceps Extensions. Hit 3 sets of 12, resting only 30 seconds between sets.
Finished off with Weighted Frog Sit-ups. Hit 5 sets of 15, resting only 30 seconds between sets.
Great training.
Started out with Sternum Pull ups. Hit 5 sets of 12 reps, resting only 30 seconds between sets.
Moved onto Bench Rows. Nailed 5 sets of 10 reps, resting only 30 seconds between sets.
Then it was onto Drag Curls. Hit 3 sets of 10, resting only about20 seconds between sets.
Moved onto 1-arm Hammer Curls. Hit 3 sets of 10 on each side, resting about 30 seconds between sets.
Then hit 1-arm Concentration Curls. Nailed 3 sets of 8per side with no rest. Just went, right, left, right, left, right, left.
Moved onto Standing French Press. Hit 3 sets of 12, resting about 30 seconds between sets.
Then moved onto Lying Triceps Extensions. Hit 3 sets of 12, resting only 30 seconds between sets.
Finished off with Weighted Frog Sit-ups. Hit 5 sets of 15, resting only 30 seconds between sets.
Great training.
Thursday, March 10, 2016
Thursday March 10th morning
Awesome morning today!
Of course I started out with my Joint Mobility and Flexibility work.
Then it was 3 sets of 10 for Hand Extension work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Awesome stuff and a great way to start out the day!
Looking forward to tonight's training!!
Of course I started out with my Joint Mobility and Flexibility work.
Then it was 3 sets of 10 for Hand Extension work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Awesome stuff and a great way to start out the day!
Looking forward to tonight's training!!
Wednesday, March 9, 2016
Wednesday March 9th
Awesome morning tonight!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!!
Rest night tonight, so I'll be chomping at the bit until tomorrow!!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!!
Rest night tonight, so I'll be chomping at the bit until tomorrow!!
Tuesday March 8th night
Awesome, hard and intense night last night!
Started out with Gironda Sissy Squats. Nailed 5 sets of 15 with only 30 seconds of rest in between sets.
Moved ono Barbell Hack Squats. Hi 5 sets of 12 with only 30 seconds of rest in between sets.
Then it was time for Hip Belt Squats. Nailed 3sets of 20 with only 30 seconds of rest in between sets.
From there it was time for 1-leg Leg Curls. Nailed 3 sets of 25 per side, resting only 30 seconds between sets.
Then it was time for Repetition 1-leg Hamstring Bridges. Nailed 3 sets of 8 per side resting only about 20 seconds between sets.
Finished off with Weighted Frog Sit-ups. Hit 5 sets of 15 with only 30 seconds of rest in between sets.
Great training. Here's one of the sets of Hip Belt Squats.
Started out with Gironda Sissy Squats. Nailed 5 sets of 15 with only 30 seconds of rest in between sets.
Moved ono Barbell Hack Squats. Hi 5 sets of 12 with only 30 seconds of rest in between sets.
Then it was time for Hip Belt Squats. Nailed 3sets of 20 with only 30 seconds of rest in between sets.
From there it was time for 1-leg Leg Curls. Nailed 3 sets of 25 per side, resting only 30 seconds between sets.
Then it was time for Repetition 1-leg Hamstring Bridges. Nailed 3 sets of 8 per side resting only about 20 seconds between sets.
Finished off with Weighted Frog Sit-ups. Hit 5 sets of 15 with only 30 seconds of rest in between sets.
Great training. Here's one of the sets of Hip Belt Squats.
Tuesday, March 8, 2016
Tuesday March 8th morning
Great morning today.
Started out with the Join Mobility and Flexibility Work.
Moved onto some strong Isometric Work for the Hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff! Really looking forward to tonight!!
Started out with the Join Mobility and Flexibility Work.
Moved onto some strong Isometric Work for the Hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff! Really looking forward to tonight!!
Monday March 7th night
Awesome night of training last night.
Started out with BTN Strict Press. Nailed 4 sets of 10 with only 30 seconds of rest in between sets.
Moved onto 1-arm Lying Larry Scott Style Rear Delt Raises. Nailed 3 sets of 10 per side with no rest. Going right, left, right, left, right, left.
Then hit my 1-arm Lateral Raises. Did 8 sets of 8 per side with no rest in between. Hit the right, left, right, left, right, left, etc.
From there it was onto Parallel Bar Dips. Hit 8 sets of 8 with only 10 seconds of rest in between sets.
Then nailed 1-arm Chest Flies. Hit 3 sets of 10 per side with no rest. Going right, left, right, left, right, left.
Moved onto Feet-elevated Push-ups. Nailed 4 sets of As Many As Possible, resting only 30 seconds in between sets.
Finished up with Weighted Frog Sit-ups. Hit 5 sets of 15 with only 30 seconds of rest in between sets.
Great training!! And, the results are coming beautifully!
Monday, March 7, 2016
Monday March 7th morning
Great morning today
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to tonight!
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to tonight!
Saturday March 5th
Great day today.
In the morning I hit my Joint Mobility work.
Then in the evening it was hard and awesome training time.
Started off with 1-leg Leg Curl/Hip Thrusts. Nailed 5 sets of 25 per leg with only 30 seconds of rest in between sets.
Then it was time for Extended Range of Motion Stiff-leg Deadlifts. Nailed 5 sets f 10 with only 30 seconds of rest in between sets.
Then it was 1-leg Isometric Leg Curls. Nailed 3 sets of 10 second contractions per side, resting only about 20 seconds between sets.
Then it was onto Gironda Style Sissy Squats. Nailed 3 sets of 15 with only about 30 seconds of rest in between sets.
Moved onto Hip Belt Squats. Nailed 3 sets of 20 with only 30 seconds of rest in between sets.
Then it was time for 1-leg Isometric Leg Extensions. Nailed 3 sets of 10 seconds contractions per side. Resting only 20 seconds between sets.
Finished off with 3 sets of 12 for Weighted Frog Sit ups. Resting only 20 seconds between sets.
Great night!
In the morning I hit my Joint Mobility work.
Then in the evening it was hard and awesome training time.
Started off with 1-leg Leg Curl/Hip Thrusts. Nailed 5 sets of 25 per leg with only 30 seconds of rest in between sets.
Then it was time for Extended Range of Motion Stiff-leg Deadlifts. Nailed 5 sets f 10 with only 30 seconds of rest in between sets.
Then it was 1-leg Isometric Leg Curls. Nailed 3 sets of 10 second contractions per side, resting only about 20 seconds between sets.
Then it was onto Gironda Style Sissy Squats. Nailed 3 sets of 15 with only about 30 seconds of rest in between sets.
Moved onto Hip Belt Squats. Nailed 3 sets of 20 with only 30 seconds of rest in between sets.
Then it was time for 1-leg Isometric Leg Extensions. Nailed 3 sets of 10 seconds contractions per side. Resting only 20 seconds between sets.
Finished off with 3 sets of 12 for Weighted Frog Sit ups. Resting only 20 seconds between sets.
Great night!
Friday March 4th night
Great training tonight!
Started out with Parallel Bar Reverse Grip Dips. Nailed 8 sets of 8 with only 10 seconds of rest in between sets.
Moved onto 1-arm Chest Flies. Hit 3 sets of 10 per side with no rest; just went, right, left, right, left, right, left.
Then moved onto Feet-elevated Push ups for 4 sets of as many as possible with only 30 seconds of rest in between sets.
From there it was onto 1-arm DB Military Press. Nailed 3 sets of 8 per side with no rest; again just going right, left, right, left, right, left.
Then hit 1-arm Standing Rear Delt Raises. Nailed 4 set of 8 per side with no rest, again just going right, left, right, left, right, left.
Moved onto Archer Raises. Nailed 3 sets of 8 per side with only 30 seconds of rest in between sets.
Finished off with 5 sets of 12 for Weighted Frog Sit ups with only 20 seconds of rest in between sets.
Great stuff!!
Started out with Parallel Bar Reverse Grip Dips. Nailed 8 sets of 8 with only 10 seconds of rest in between sets.
Moved onto 1-arm Chest Flies. Hit 3 sets of 10 per side with no rest; just went, right, left, right, left, right, left.
Then moved onto Feet-elevated Push ups for 4 sets of as many as possible with only 30 seconds of rest in between sets.
From there it was onto 1-arm DB Military Press. Nailed 3 sets of 8 per side with no rest; again just going right, left, right, left, right, left.
Then hit 1-arm Standing Rear Delt Raises. Nailed 4 set of 8 per side with no rest, again just going right, left, right, left, right, left.
Moved onto Archer Raises. Nailed 3 sets of 8 per side with only 30 seconds of rest in between sets.
Finished off with 5 sets of 12 for Weighted Frog Sit ups with only 20 seconds of rest in between sets.
Great stuff!!
Friday March 4th morning
Great Friday morning today!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Thursday March 3rd evening
Great training tonight!
Started out with Sternum Pull ups. Nailed 5 sets of 12 with only 30 seconds of rest in between sets.
Moved onto Bench Rows. Hit 5 sets of 10 with only 30 seconds of rest in between sets.
Then hit Drag Curls. Nailed 4 sets of 10 with only 20 seconds of rest in between sets.
Moved onto 1-arm Hammer Curls. Nailed 3 sets of 8 per side with only 20 seconds of rest in between sets.
Then hit 1-arm DB Concentration Curls. Nailed 3 sets of 6, 6 and 4 per side with no rest, just going right, left, right, left, right and left.
Moved onto French Press. Got in 3 sets of 12 with only 20 seconds of rest between rounds.
Then hit Lying Triceps Extensions. Nailed 3 sets of10 with only 20 seconds of rest in between sets.
Finished off with Weighted Frog Sit ups. Hit 5 sets of 12 with only 20 seconds of rest in between sets.
Great stuff!!
Started out with Sternum Pull ups. Nailed 5 sets of 12 with only 30 seconds of rest in between sets.
Moved onto Bench Rows. Hit 5 sets of 10 with only 30 seconds of rest in between sets.
Then hit Drag Curls. Nailed 4 sets of 10 with only 20 seconds of rest in between sets.
Moved onto 1-arm Hammer Curls. Nailed 3 sets of 8 per side with only 20 seconds of rest in between sets.
Then hit 1-arm DB Concentration Curls. Nailed 3 sets of 6, 6 and 4 per side with no rest, just going right, left, right, left, right and left.
Moved onto French Press. Got in 3 sets of 12 with only 20 seconds of rest between rounds.
Then hit Lying Triceps Extensions. Nailed 3 sets of10 with only 20 seconds of rest in between sets.
Finished off with Weighted Frog Sit ups. Hit 5 sets of 12 with only 20 seconds of rest in between sets.
Great stuff!!
Thursday, March 3, 2016
Thursday March 3rd morning
Awesome morning today.
Started out, of course, with Joint Mobility and Flexibility work.
Moved onto 3 sets of 10 for Hand Extensions.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to tonight's training!!
Yeah!
Started out, of course, with Joint Mobility and Flexibility work.
Moved onto 3 sets of 10 for Hand Extensions.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to tonight's training!!
Yeah!
Wednesday, March 2, 2016
Wednesday March 2nd morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
It's my night away from training tonight, so I'll be looking forward to tomorrow!!
Started out with Joint Mobility and Flexibility work
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
It's my night away from training tonight, so I'll be looking forward to tomorrow!!
Tuesday March 1st night
Wonderful Lower Body Training Tonight.
Started out with Gironda style Sissy Squats. Hit 5 sets of 15 with only 30 seconds of rest between sets.
Moved onto Barbell Hack Squats. Nailed 5 sets of 10 with only 30 seconds of rest between sets.
Then it was onto Hip Belt Squats. Got in 3 sets of 20 with only 30 seconds of rest between sets.
From there it was 1-leg Leg Curl/Hip Thrusts. Hit 3 sets of 20 per side with only 20 seconds of rest between sets.
Moved onto 3 sets of 6 per side for 1-leg Repetition Hamstring Bridges, resting only 20 seconds between sets.
Finished off with 5 sets of 12 for Weighted Frog Sit-ups, resting only 20 seconds between sets.
Great training.
Here's a video of one of the sets of Barbell Hack Squats.
Started out with Gironda style Sissy Squats. Hit 5 sets of 15 with only 30 seconds of rest between sets.
Moved onto Barbell Hack Squats. Nailed 5 sets of 10 with only 30 seconds of rest between sets.
Then it was onto Hip Belt Squats. Got in 3 sets of 20 with only 30 seconds of rest between sets.
From there it was 1-leg Leg Curl/Hip Thrusts. Hit 3 sets of 20 per side with only 20 seconds of rest between sets.
Moved onto 3 sets of 6 per side for 1-leg Repetition Hamstring Bridges, resting only 20 seconds between sets.
Finished off with 5 sets of 12 for Weighted Frog Sit-ups, resting only 20 seconds between sets.
Great training.
Here's a video of one of the sets of Barbell Hack Squats.
Tuesday, March 1, 2016
Tuesday March 1st morning
Great morning today.
Started off with Joint Mobility and Flexibility work.
Got in some strong Isometric work for the hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to tonight's training!
Started off with Joint Mobility and Flexibility work.
Got in some strong Isometric work for the hands.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Looking forward to tonight's training!
Monday Feb 29th night
Wonderful training tonight!!
Started out with 4 sets of 10 for Behind The Neck Press. Taking only 30 seconds of rest in between sets.
Moved onto 1-arm Lying Rear Delt Raises for 3 sets of 10 on each side, using no rest, just moving from the right, to the left, to the right, to the left, etc.
Then hit 8 sets of 8 for 1-arm Lateral Raises, again using no rest, just going right from the right to the left to the right to the left, etc.
From there it was Parallel Bar Dip time. Hit 8 sets of 8 with only 10 seconds of rest in between.
Then it was time for 1-arm Dumbbell Chest Flies. Hit 3 sets of 10 on each side, taking no rest again; just going from the right to the left to the right to the left, etc.
Moved onto Feet-elevated Push-ups. Did 4 sets of as many as possible taking only 30 seconds of rest in between sets.
Finished up with Weighted Frog Sit-ups. Nailed 5 sets of 10 for these with only about 20 seconds of rest in between sets.
Awesome training!!
Started out with 4 sets of 10 for Behind The Neck Press. Taking only 30 seconds of rest in between sets.
Moved onto 1-arm Lying Rear Delt Raises for 3 sets of 10 on each side, using no rest, just moving from the right, to the left, to the right, to the left, etc.
Then hit 8 sets of 8 for 1-arm Lateral Raises, again using no rest, just going right from the right to the left to the right to the left, etc.
From there it was Parallel Bar Dip time. Hit 8 sets of 8 with only 10 seconds of rest in between.
Then it was time for 1-arm Dumbbell Chest Flies. Hit 3 sets of 10 on each side, taking no rest again; just going from the right to the left to the right to the left, etc.
Moved onto Feet-elevated Push-ups. Did 4 sets of as many as possible taking only 30 seconds of rest in between sets.
Finished up with Weighted Frog Sit-ups. Nailed 5 sets of 10 for these with only about 20 seconds of rest in between sets.
Awesome training!!
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