Friday, April 29, 2016

Friday April 29th 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!

Thursday April 28th night

Great training last night.

Started out with a pre-exhaustion super set moving directly from Straight Arm Lat Pulls on the Rings into Sternum Pull-ups. Great way to hit that back hard. Did 3 sets of 10, 7 and 7 for the Lat Pulls and 10, 10 and 8 for the Pull-ups. No rest, of course, between the movements, and about 30 seconds of rest between sets.

Moved onto 8 sets of 8 per side for 1-arm Bent Rows, with rest in between sides, just hit right, left, right, left etc.

Then moved onto 5 set of 10 for Drag Curls, resting about 30 seconds between sets.

Hit 5 sets of 9 for Gironda Perfect Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 12 for Standing 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 10, 9 and 9 for Wrist Curls, resting about 30 seconds between sets.

Then hit 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

And finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.

Great training!!

Thursday, April 28, 2016

It's funny when......

 
It's Funny When you're in the middle of thinking through a pose.
 
Then, you hear the camera go off before you've had time to get ready.
 
 
And yet, it turns out better that way!!
 
 


Standing at the foot of Giants

Sometimes you feel like you're standing at the feet of giants as you work to emulate the legends and  your idols.
 
Here's my best, so far, impression of the one and only Steve Reeves. And, of course, Mr. Reeves hitting the same iconic pose.








Thursday April 28th morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work.

Hit 3 sets of 10 for the Hands 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 stuff!!

Wednesday April 27th

Great day 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!

Tuesday April 26th night

Great training tonight!

Started out with 5 sets of 15 for Weighted Gironda 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, resting about 30 seconds between sets.

From there it was onto 3 sets f 15 per side for 1-leg Leg Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 10 per side for Repetition 1-leg Hamstring Bridges, resting about 30 seconds between sets.

Then hit 5 sets of 15 per side for 1-leg Standing Calf Raises, resting about 30 seconds between sets.

Moved onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.

Great training!

Tuesday, April 26, 2016

Tuesday April 26th 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!!

Monday April 25th night

Awesome night of training!

Started out with 1-arm Lateral Raises, nailing 8 sets of 8 per side with no resting, simply moving from right to let to right to left, etc.

Moved onto a more advanced version of 1-arm Lying Rear Delt Raises, nailing 3 sets of 10, 8 ad 6 per side with no rest, moving from right to left to right to left to right to left.

Then hit 3 sets of 10 for BTN Presses, resting about 30 seconds between sets.

From there it was onto 3 sets of 12, 12 and 10 per side for 1-arm Chest Flies with no rest. Moved from right to left to right to left to right to left.

Moved onto 3 set of 10 for DVR Eagle Flexes, resting about 30 seconds between sets.

Then hit 8 sets 8 for Weighted Parallel Bar Reverse Grip Chest Dips, resting about 10 seconds between sets.

From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great training!!

Monday, April 25, 2016

Monday April 25th morning

Awesome Morning Today!

Started out with some 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!

Sunday April 24th

Started off the morning with Joint Mobility work.

Then the evening was back and arms.

Started off with 3 sets of 10, 6 and 5 for Weighted Pull-ups, resting about 30 seconds between sets.

Moved onto 3 sets of 4, 3 and 3 for Bent Rows in a "Super Slow" fashion.

Then hit 3 sets of 60, 45 and 30 seconds each for Rickson Gracie's Swimming Back Extensions Movement, resting 30 seconds between sets.

From there it was 3 sets of 10 per side for 1-arm Hammer Curls, resting about 30 seconds between sets.

Then it was 3 sets of 6 per side for 1-arm Dumbbell Concentration Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 15 Weighted Triceps Chair Dips, resting about 30 seconds between sets.

Then hit 3 sets of 10 for DVR Reverse Grip Triceps Extensions, resting about 30 seconds between sets.

Finished off with Barbell Reverse Wrist Curls for 3 sets of 9, 10 and 10, resting about 30 seconds between sets.

Great stuff!!

Saturday April 23rd

Started out this morning with Joint Mobility work.

Then the evening was all lower body training.

Hit 5 sets of 15 per side for 1-leg Leg Curls, resting about 30 seconds between sets.

Moved onto 5 sets of 10 per side for 1-leg DVR Leg Curls, resting about 30 seconds between sets.

Then hit 3 sets of 10 seconds contractions per side for 1-leg Isometric Leg Curls, resting about 20 seconds between sets.

From there it was onto 3 sets of 15 for Weighted Gironda Style Sissy Squats, resting about 30 secods between sets.

Then it was 3 sets of 10 for DVR Squats, resting about 30 seconds between sets.

Moved onto 3 sets of 10 second contractions per side for 1-leg Isometric Leg Extensions.

Then it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished off with 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.

Great stuff!!

Friday April 22nd night

Awesome training tonight!

Started out with 1-arm Chest Flies done in a "Super Slow" fashion, taking 15 seconds for the lifting and 15 seconds for the lowering of each rep. Hit 3 sets of 6, 5 and 5 per side.

Moved ono 3 sets of 10 for DVR Incline Press, resting about 20 seconds between sets.

Then hit 3 sets of Dips done in a "Super Slow" Fashion just like the chest flies. Hit 3 sets of 3 in this fashion.

Moved onto 2 sets of 12 seconds per side for 1-arm Lateral Static Holds. Resting about 30 seconds between sets.

Then hit 2 sets of 10 seconds per side for 1- arm Rear Delt Static Holds. Resting about 30 seconds between sets.

Moved onto 3 sets of 10 for Barbell Front Raises, resting about 30 seconds between sets.

Then hit 5 sets of 20 for Weighted Reverse Sit-ups, resting about 30 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!!

Friday, April 22, 2016

Friday April 22nd morning

Awesome morning today.

Started out with some 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!
Great stuff!!

Thursday April 21st night

Great training last night.

Started out with a super set of 3 sets of 10, 6 and 6 for Straight Arm Lat Pulls on the Gymnastics Rings followed immediately with 3 sets of 10, 10 an 8 for Sternum Pull ups. Went right rom the Lat Pulls into the Pull-ups with no rest. Rested about 30 seconds between sets.

From there it was 8 sets of 8 per side for 1-arm Bent Rows, not resting at all, moving from right to left to right to left, etc.

Then hit 5 sets of 10 for Drag Curls, resting about 30 seconds between sets.

Moved onto 5 sets of 8 for Gironda Perfect Curls, resting about 30 seconds between sets.

Then hit 3 sets of 12 for French Presses, resting about 30 seconds between sets.

Moved onto 3 sets of 12 for Lying Triceps Extensions, resting about 30 seconds between sets.

Then hit 3 sets of 9, 7, 6 for Wrist Curls, resting about 15 seconds between sets.

From there it was 5 sets of 20 for Weighted Reverse Sit-ups, resting about 30 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!

Thursday, April 21, 2016

8 weeks into the lean out phase!

8 Weeks into the lean out and get as chiseled and beautiful as possible phase, down from a powerful and muscular 205 to a lean and chiseled 175.




Thursday April 21st morning

Great morning today.

Started out with some Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for DVR Extensor 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!

Wednesday April 20th

Awesome day today.

Started out with some 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.

Tuesday April 19th night

Awesome training tonight.

Started out with 5 sets of 15 for Weighted Gironda Sissy Squats, resting about 30 seconds between sets.

Moved onto 5 sets of 8 for Barbell Hack Squats, resting about 30 seconds between sets.

Then hit 3 sets of10 for DVR Leg Extensions, resting about 30 seconds between sets.

From there it was 3 sets of 12 per side for 1-leg Leg Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges, resting about 20 seconds between sets.

Then hit 5 sets of 15 per side for 1-leg Calf Raises, resting about 30 seconds between sets.

From there it was 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit ups, resting about 30 seconds between sets.

Great stuff!!

Tuesday, April 19, 2016

Tuesday April 19th morning

Awesome morning today.

Started out with some 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!

Monday April 18th night

Awesome to be back from the back off week, and to be training for real again.

Started out tonight with 8 sets of 8 for Lateral Raises, with only 10 seconds of rest between sets.

Moved onto 3 sets of 10 per side for Lying 1-arm Rear Delt Raises with no rest, just went right, left, right, left, right, left.

Then it was onto BTN Presses for 3 sets of 12 with a controlled slow negative at the end. Resting about 30 seconds between sets.

From there it was 3 sets of 10 per side for 1-arm chest flies with no rest in between, simply moved from right to left to right to left to right to left.

Moved onto     3 sets of 10 for DVR Eagle Flex, resting about 30 seconds between sets.

Then it was onto 8 sets of 8 for Reverse Grip Dips with only 10 seconds of rest between sets.

From there it was 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!

Monday, April 18, 2016

Monday April 18th morning

Great morning today.

Started out with some 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!

Friday April 15th night

Awesome night for ending he Back off week.

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 next week.

Friday, April 15, 2016

Friday April 15h 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

Then went outside and played with some High Bar Work and some Human Flag work. Nice to see how, even after taking 6 months off of gymnastic and acrobatic work to focus on strength, power and mass building, it was easy to get back into the swing of things.

Here's a video of some High Bar Back and Forward Rolls.



And a picture of the first Human Flag for the year:

Thursday April 14th night

An awesome back off and de-loading week training session last night.

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 Awesome.

Looking forward to next week though, lol!!

Thursday, April 14, 2016

Thursday April 14th morning

Awesome morning today.

Started out with Joint Mobility and Flexibility work.

Then moved onto 3 sets of 10 for DVR Hand Extenders.

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!

Wednesday April 13th

Awesome Wednesday morning.

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.

Tuesday April 12th night

Great back off and de-load night tonight, kept it the same as Monday.

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!



Tuesday, April 12, 2016

Tuesday April 12th morning

Great morning today!

Started off 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!!

Monday April 11th night

Started the Back Off/De-loading week tonight, so it's a slightly different type of training this week.

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!!

Modnay April 11th 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!

Starting a Back Off/ De-loading week tonight.

Saturday April 9th

Great day today.

Started out this morning with Joint Mobility Work.

Then, in the evening it was lower body day!!

Hit 5 sets of 20 per side for 1-leg Leg Curls. Resting about 30 seconds between sets.

Moved onto 5 sets of 10 per side for 1-leg DVR Leg Curls, resting about 30 seconds between sets.

Then hit 3 sets of 10 second contractions per side for 1-leg Isometric Leg Curls, resting about 20 seconds between sets.

From there it was onto 3 sets of 15 for Weighted Gironda Style Sissy Squats, with about 30 seconds of rest between sets.

Moved onto 3 sets of 10 for DVR Squats, resting about 30 seconds between sets.

Then hit 3 sets of 10 second contractions per side for 1-leg Isometric Leg Extensions, resting about 20 seconds between sets.

Then moved onto 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!!

Monday, April 11, 2016

Friday April 8th night

Awesome training tonight.

Started out with 1-arm chest flies. Nailed 3 sets of 12 per side with no rest, simply moving from right to left to right to left to right to left.

Moved onto 3 sets of DVR Incline Press, nailing 10 reps per set with about 30 seconds rest between sets.

Then hit 3 sets of 20, 20, 20, 15 and 15 for Weighted Reverse Grip Dips, resting about 30 seconds between sets.

From there it was 2 sets of 10 seconds per side for Lateral Raise Static Holds with a controlled negative, resting about 30 seconds between sets.

Moved onto 3 sets of 12 per side for 1-arm Lying Rear Delt Raises, resting about 30 seconds between sets.

Then hit 3 sets of 12 for Barbell Front Raises, resting about 30 seconds between sets.

From there it was 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 about30 seconds between sets.

Great stuff!!

Friday, April 8, 2016

Friday April 8th morning

Nice 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 tonight's training!!

Thursday April 7th night

Awesome training tonight.

Started out with a pre-exhaustion super set of Straight Arm Lat Pulls on the Rings right into Sternum Pull-ups, with no rest in between movements. Nailed 3 sets of 10/10, 5/10 and 5/8 respectively. Resting about 30 seconds between sets.

Moved onto Rack Pull Bent Rows for 3 sets of 10, resting about 30 seconds between sets.

Then it was time for 5 sets of 10 for Drag Curls, resting about 30 seconds between sets.

Moved onto 5 sets of 8 for Gironda Style Perfect Curls, resting about 30 seconds between sets.

From there it was 3 sets of 12 for Standing French Press, resting about 30 seconds between sets.

Then it was 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 20 seconds between sets.

Finished off with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!

Here's a video of the first super set for the Lats.

Thursday, April 7, 2016

Always Remember



Always remember, being able to move easily and with grace through full ranges of motion, being flexible and mobile and having a true ease of movement is essential to fitness, health and quality of life!

Thursday April 7th morning

Fantastic morning today.

Started off with Joint Mobility and Flexibility work.

Then hit3 sets of 10 for DVR 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

Looking forward to tonight's training!

Wednesday April 6th

A very nice Wednesday.

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!

Tuesday April 5th night

Great night of training!

Started out with PR'ing on my 5 sets of 13 for Weighted Gironda Style Sissy Squats. Took about 30 seconds of rest between sets.

Then nailed a very strong 5 sets of 12 for Barbell Hack Squats, with about 30 seconds of rest between sets.

Moved onto 3 very strong sets of 10 for DVR Leg Extensions, resting about 30 seconds between sets.

Then it was onto 3 sets of 12 per side for 1-leg Leg Curls, with about 30 seconds of rest between sets.

Moved onto 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges, resting about 20 seconds between sets.

From there it was 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 stuff!

Tuesday, April 5, 2016

Tuesday April 5th morning

Great 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. Looking forward to lower body night tonight.

Monday April 4th night

Great training tonight.

Started out with 1-arm Lateral Raises with a Static Hold on the last rep and a controlled Eccentric after. Hit 3 sets of 12 per side with a 20 second Static and a 10 second eccentric. Resting about 30 seconds between sets.

Moved onto 1-arm Lying Rear Delt Raises. Did 3 sets of 8 per side, resting about 30 seconds between sets.

Then hit BTN Presses. Nailed 3 set of 12 with a nice Eccentric at the end, resting about 30 seconds 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 and left.

Then hit 5 sets of 20, 20, 20, 15 and 15 for Reverse Grip Slow Dips. Resting about 30 seconds between sets.

Then hit 3 sets of 10 for DVR Incline Presses, resting about 30 seconds between sets.

After that 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 of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great training!!

Monday, April 4, 2016

Monday, April 4th 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's training!!

Satruday April 2nd

Great day today.

Started out this morning with Joint Mobility work.

Then, in the evening, moved onto some strong lower body training.

Started out with 5 sets of 15 per side for 1-leg Leg Curl, resting about 30 seconds between sets.

Then it was time for 5 sets of 10 per side for 1-leg DVR Leg Curl, resting about 30 seconds between sets.

Moved onto 3 sets of 10 second contractions per side for 1-leg Isometric Leg Curls.

Moved onto 3 sets of 15 for Weighted Gironda Sissy Squats, resting about 30 seconds between sets.

Then it was 3 sets of 10 for DVR Squats, resting about 30 seconds between sets.

Moved onto 3 sets of 10 second contractions per side for 1-leg Isometric Leg Extensions, resting about 30 seconds between sets.

Then it was 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 stuff!!

Friday April 1st evening

Awesome night of training tonight.

Started out with 1-arm Chest Flies. Hit 3 sets of 10 with no rest in between. Went right, left, right, left, right and left.

Moved onto DVR Incline Press. Nailed 3 sets of 10 with about 30 seconds of rest between sets.

Then it was time for Reverse Grip Slow and Controlled Dips. Hit 5 sets of 15, resting about 30 seconds between sets.

From there it was time for 1-arm Lateral Raise Static Holds. Hit 2 sets of 10 seconds on each side, controlling the eccentric portion as well. Rested about 30 seconds between sets.

Then hit 3 sets of 10 per side for 1- arm Lying Rear Delt Raises. Resting about 30 seconds between sets.

Moved onto 3 sets of 10 for Upright Rows, with about 30 seconds of rest between sets.

Then it was Weighted Reverse Sit-ups for3 sets of 20, resting about 20 seconds between sets.

And, finished up with Weighted Frog Sit-ups for 3 sets of 20, resting about 30 seconds between sets.

Great stuff!!

Friday, April 1, 2016

Friday April 1st morning

Wonderful 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. Excited for tonight's training!!

Thursday March 31st night

Awesome training tonight!

Started out with a super set of Gymnastic Rings Front Lever Pulls/Straight Arm Lat Pulls, with Sternum Pull-ups. Nailed 3 sets of 10/10, 5/8 and 5/8 with no rest between the movements, and about 30 seconds of rest in between sets.

Moved onto Rack Pull Bent Rows. Nailed 3 sets of 10 with about 30 seconds rest between sets.

Then hit 5 sets of 10 for Drag Curls, resting about 30 seconds between sets.

Moved onto 5 sets of 7 for Gironda Style Perfect Curls. Resting about 30 seconds between sets.

Then it was onto 3 sets of 12 for French Presses, resting about 30 seconds between sets.

Moved onto 3 sets of 11 for Lying Triceps Extensions, resting about 30 seconds between sets.

From there it was 3 sets of 20 for Weighted Reverse Sit-ups, resting about 30 seconds between sets.

And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great training!!

Thursday March 31st morning

Great morning today!

Started out with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for DVR Hand Extenders.

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!