Tuesday May 31st morning

Great changing it up morning!!

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric Work for the Hands.

Also hit 3 sets of 10 each for the following circuit:

a.)  Liederman Chest Press
b.)  Full Range Pec Contraction
c.) Crossover Press Downs
d.) Rope Pec Pull Downs
e.) Liederman Side Chest Press
f.) Pull Apart, Up and Overs
g.) Leiderman   Pec Contraction
h.) Prayers Press
i.) Prayers Press Variation
j.) Pec Peak Contraction
k.) Pec Peak Contraction Variation
l.) DVR Abdominal Contraction

Then hit 3 rounds of the "Ring of Fire."

Awesome morning!!

Here's some Frank Zane inspired Poses!

 

 

 

Monday May 30th night

Amazing night of training tonight!

Started off with 1-arm 45 degree DB Crossovers.  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto Reverse Grip Bent Rows using the same protocol as above.

Then hit Lunges using the same protocol as above.

Moved onto DB Leg Curls, using the same protocol as above.

Finished up with 1-leg Calf Raises, using the same protocol as above.

Rested only 30-40 seconds between sets and movements.

Awesome stuff!!

Monday May 30th 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 finished off with 3 rounds of Larry Scott's "Ring of Fire."

 Looking forward to tonight's training!!

Sunday May 29th

Great day today.

Started off the morning with Joint Mobility Work.

Then the evening was Awesome!!

Started out with Standing Rear Delt Flies. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Then moved onto 1-arm Concentration Curls using the same protocol as above.

Hit French Presses using the same protocol as above.

Then hit Wrist Curls using the same protocol as above.

Rested only 30-40 seconds between sets and movements.

Then hit 5 sets of 10, 10, 8, 8, and 6 for Pelvic Rocks, resting about 20 seconds between sets.

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

Awesome!!

Saturday May 28th

Awesome day today.

The morning started out with Joint Mobility Work.

Then hit 3 rounds of the Ring of Fire.

The evening was awesome!!

Started out with Reverse Grip Dips. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Then hit Close Grip Scapula Abduction/ Adduction Pull-ups, using the same protocol as above.

Moved onto Front Squats, using the same protocol as above.

Then hit Stiff Leg Deadlifts, using the same protocol as above.

Finished up with 1-leg Calf Raises, using the same protocol as above.

Rested only about 30-40 seconds between sets and movements.

Great stuff!!

Friday May 27th night

Great training tonight!!

Started out with Lateral Raises. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto Drag Curls, using the same protocol as above.

Then hit 1-arm Triceps Kickbacks, using the same protocol as above.

From there it was Reverse Wrist Curls, using the same protocol as above.

Made sure to rest only about 30-40 seconds between all sets and all movements.

Then nailed 5 sets of 10, 10, 8, 8 and 8 for Pelvic Rocks, resting about 20 seconds between sets.

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

Awesome stuff!

Here's a little picture of getting those Obliques to pop.

Friday May 27th morning

Great morning today.

Hit my Joint Mobility and Flexibility Work.

Then hit 3 sets of 10 of the following circuit:

1.) Liederan Press
2.) Eagle Flex
3.) Bear Flex
4.) Gorilla Flex
5.) Bull Elk Flex
6.) DVR Abdominal Contractions

6 great DVR and DSR Movements. Loved it.

Then hit 3 rounds of the Ring of Fire. And, practiced some Relaxed Poses.

Here's the pics of the Front and Back Relaxed Poses.

 

 

Thursday May 26th night

Awesome training last night.

Started out with 1-arm Chest Flies. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me. Of course all reps were done on both sides, lol.

Moved onto Strict Bent Rows following the same protocol as above.

Then hit Weighted Kneeling Back Bends following the same protocol as above.

From there it was onto Weighted 1-leg Repetition Hamstring Bridges following the same protocol as above.

Finished off with 1-leg Standing Calf Raises following the same protocol as above.

Great stuff without a doubt. Made sure to only take between 30 and 40 seconds of rest between all sets and movements.

Loving the new training cycle!

And a little pose.

Thursday May 26th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Then hit 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."
Looking forward to tonight's training!!

Wednesday May 25th 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 finished off with 3 rounds of Larry Scott's "Ring of Fire."
Looking forward to tonight's training!!

Tuesday May 24th night

Awesome night tonight!!

Started off with Scott's Press. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
From there it was Gironda Perfect Curls done with the same 5 set protocol as above.

Then it was Lying Triceps Extensions  done with the same 5 set protocol as above.

Moved onto Wrist Curls  done with the same 5 set protocol as above.

Then hit 5 sets of 10, 10, 8, 8 and 6 for Pelvic Rocks with about 20 seconds of rest in between sets.

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

Unless otherwise noted, took only about 30-40 seconds rest in between sets and in between movements.

Fast, hard and awesome, that's a great way to describe this training cycle so  far.

Here's a little pic celebrating the artistic side of bodybuilding.

Tuesday May 23rd morning

Great changing it up morning!!

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric Work for the Hands.

Also hit 3 sets of 10 each for the following circuit:

a.)  Liederman Chest Press
b.)  Full Range Pec Contraction
c.) Crossover Press Downs
d.) Rope Pec Pull Downs
e.) Liederman Side Chest Press
f.) Pull Apart, Up and Overs
g.) Leiderman   Pec Contraction
h.) Prayers Press
i.) Prayers Press Variation
j.) Pec Peak Contraction
k.) Pec Peak Contraction Variation
l.) DVR Abdominal Contraction

Then hit 3 rounds of the "Ring of Fire."

Awesome morning!!

Monday May 23rd night

Great day to start a new training cycle!!!

Started off with Weighted Reverse Grip Dips Today. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto Weighted Scapula Pull-ups using the same 5 set protocol as above.

Then hit Weighted Gironda Sissy Squats using the same 5 set protocol as above.

Then it was time for 1-leg Leg Curls, using the same 5 set protocol as above.

Finished up with 1-leg Calf Raises, using the same 5 set protocol as above.

Also, took only 30 to 40 seconds of rest in between sets and in between movements.

Great training. Felt awesome, and it was great to have a completely different protocol to follow.

Awesome!!

Monday May 23rd morning

Off of the Back-off/De-Load week and back to the good stuff!

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 finished off with 3 rounds of Larry Scott's "Ring of Fire."
Looking forward to tonight's training!!

Satruday May 21st

Awesome day today!

Started out this morning 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 in the evening hit a nice 3 rounds of Larry Scott's "Ring of Fire."

Friday May 20th night

Great night tonight!!

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 back off week training!

Happy Flex Friday, Larry Scott Style

Happy Flex Friday Everyone!!

 

Doing This One As An

 

Homage To Another One

 

Of My Long Time Idols

 

The First Mr. Olympia Ever

 

Larry Scott!!

 

 



Mouslce Bound,There's No Such Thing.

It's funny, in the training world there still exists the belief that strength and muscle mass are somehow mutually explosive to flexibility. That somehow, training for strength and muscle will make you "Muscle Bound." Well, if you do it correctly, nothing could be further from the truth!

Here's some proof!!

 

 

 

Friday May 20th 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Great morning today!!

Thursday May 19th nigth

Awesome night of training!!

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 finished off with 3 sets of Paul Check's Pelvic Rock Abdominal Exercise.

Wonderful stuff.

Looking forward to next week and the new training cycle!!

People are Strange

People are strange. It's funny, you can dedicate your entire life to the study of fitness and nutrition, health and wellness, performance, and physique development; earning dozens of professional certifications in each. You can have 20 years of experience training literally 100's of people from all walks of life and all ages to successfully accomplishing their fitness, health and nutrition goals; then move them on reaching goals they never even dreamed of. And you can live a healthy lifestyle and follow your own methods to become a damn good living advertisement of the effectiveness of your methods. Yet, there are still so many people, many in your supposed circle of friends and relatives; who have never trained anyone, never studied, and don't even train themselves that truly believe they know better and will literally tell you that you're not only wrong, but that you have no idea what you're talking about in regards to healthy living, training, eating, supplementing, etc. It'll always make me scratch my head.

Because People Bitch......

Because People Bitch

 

And Say Things Like,

 

"You Never Show Any Leg Poses"

 

And,

 

"Yeah, You Can Squat A Ton, But How Are The Legs?"

 

 

Here's A Quick Quad Pose!

 

 



You gotta love.....

 

You Have To Love It

 

When It's Crappy Lighting,

 

A Crappy Camera,

 

Your Worst Pose,

 

And Your Tan Is Gone;

 

Yet It Still Looks Pretty Damn Good!

 

 

 



Thurssday May 19th morning

Started out with Joint Mobility and Flexibility work.

 Then 3 sets of 10 for DVR 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Also, played around a little on the rings and parallets.

Here's some pics!

Wednesday May 18th

Great day today!

Started out with Joint Mobility and Flexibility work.

 Then hit some strong Isometric Work for the Neck


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 finished off with 3 rounds of Larry Scott's "Ring of Fire."

Fun Stuff.

Had the evening off!


Here's some channeling of my inner Frank Zane:

Tuesday May 17th night

Loving the back off week, but looking forward to next week!!

Tonith I 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 finished off with 3 sets of Paul Check's Pelvic Rocks.

Great stuff!


Showing a little Front Double Biceps Pose:

Tuesday May 17th 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Also, played around with some parallet work. Hit some Straddle Planches, Handstands, V-sits, and the Vsit to Handstand to Straddle Planche to V-sit combo. Despite having 8 months away from all of that type of stuff, it felt really strong and pretty easy.

 Great stuff!! Here's some pics and vids of the 1st and 2nd Straddle Planches and V-sit beginning, the 1st Straddle Planche vid, and the first V-sit to Handstand to Straddle Planche to V-sit.

And The Vids:

Monday May 16th night

Awesome first "Back Off Week and De-Load Week" Night!

Hitit 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!!

Remember, if you can't flex it, you can't train it!!

 

A Great Golden Rule To Remember!!

 

If You Can't Flex It!!

 

 

You Can't Train It!!

 

 

100% True!!

 

 



Monday May 16th morning

Start of the back off and Deloading Week!!

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 finished off with 3 rounds of Larry Scott's "Ring of Fire."

Great stuff!!

Sunday May 15th

Great day today.

Started out with Joint Mobility drills.

Then the evening was all about the back and arms.

Hit 3 sets of 7 for Scapula Adduction/ Abduction Pull-ups, resting about 40 seconds between sets.

Then hit 3 sets of 4 for Bent Rows in a Super Slow Fashion (10 seconds up and 10 seconds down).

Moved onto 3 sets of 15 for Tight Arch Rocks, resting about 20 seconds between sets.

From there it was 3 sets of 10, 10 and 9 for Alternating Hammer Curls, resting about 30 seconds between sets.

Then hit 3 sets of 7 per side for 1-arm Concentration Curls, resting about 30 seconds between sets.

Then hit 3sets f 20 for Weighted Chair Triceps Dips, resting about 30 seconds between sets.

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

Finished off with 3sets of 10 for Reverse Wrist Curls, resting about 40 seconds between sets.

Great way to finish off the training cycle.

Here's some pics.

Saturday May 14th

Great day today.

Started out this morning with Joint Mobility work and 3 rounds of the "Ring of Fire."

Went awesome!

This evening was all about the lower body.

Hit 3 sets of Leg Curls in Super Slow Fashion (15 seconds up and 15 seconds down), getting 5 reps per ser.

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 10 seconds between sets.

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

Then hit 3 sets of Kneeling Back Bends in Super Slow Fashion (10 seconds up and 10 seconds down), getting 5 rep per set.

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

Moved onto 3 sets of 12 per side for1-leg Calf Raise, resting about 40 seconds between sets.

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

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

Great stuff!!

Friday May 13th night

Awesome training tonight!

Started out with 1-arm Chest Flies done in a Super Slow Fashion (15 seconds up and 15 seconds down). Hit 3 sets of 5 per side.

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

Then hit 3 sets of Dips in Super Slow Fashion (10 seconds up an 10 seconds down), getting 3 reps per set.

From there it was 2 sets of 15 and 12 seconds apiece, per side for 1-arm Lateral Raise Static Holds, resting about 30 seconds between sets.

Moved onto 2 sets of 10 seconds per side for 1-arm Rear Delt Static Holds, resting about 30 seconds between sets.

Then hit 3 sets of 10 for Barbell Front Raises, resting about 30 seconds between sets.

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

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

Here's some pics:

Friday May 13th 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 finished off with 3 rounds of Larry Scott's "Ring of Fire."

Great stuff!!

Thursday May 12th night

Awesome training tonight!

Started out with Straight Arm Lat Pulls on the Rings. Hit 3 sets of 10 with about 30 seconds of rest between sets.

Moved onto Scapula Adduction/ Abduction Pull-ups. Hit 3 sets of 7 with about 40 seconds rest between sets.

Then hit 1-arm Bent Rows. Hit 8 sets of 8 per side with no rest, just moved from right to left to right to left etc.

From there it was 5 sets of 10 for Drag Curls, with about 30 seconds rest between sets.

Moved onto 5 sets of 7 for Gironda Perfect Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 12 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.

Then hit3 sets of 10 for Wrist Curls, 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 off with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!!

Thursday May 12th morning

Great morning today.

Started out with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for DVR 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Great stuff!!

No Noticable Muscle Mass Loss

So,

 

12 Weeks Ago

 

I Weighed A Muscular And Strong

 

205 Pounds.

 

Now, I'm Weighing In at A

 

Lean and Chiseled

 

172 Pounds.

 

And, I Must Say

 

I Haven't Noticed Any Loss

 

Of Muscle Mass!!

 

Channeling my Inner Van Damme

Thought I'd Have A Little

 

Fun Today

 

And Channel My Inner

 

Jean Claude Van Damme

 

From The Movie

 

"Kickboxer"

 



Wednesday May 11th

Great morning today.

Started out with Joint Mobility and Flexibility work.

Then hit some strong Isometric Work for the Neck.

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 finished off with 3 rounds of Larry Scott's "Ring of Fire."


 Great stuff!!

Tuesday May 10th night

Great night of training last night.

Started off with Weighted Gironda Sissy Squats for 5 sets of 15, 15, 15, 12 and 12, resting about 30 seconds between sets.

Moved onto DVR Squats for 5 sets of 10 with about 30 seconds of rest between sets.

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

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

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

Finished up with 5 sets of 12 per side for 1-leg Calf Raises, resting about 40 seconds between sets.

Great stuff!!

Tuesday May 10th 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."
Great stuff!!

Monday May 10th night

Great training last night.

Started off with 8 sets of 8 per side for 1-arm Lateral Raises, taking no rest at all, just moving from the right to the left to the right to the left, etc.

Moved onto 3 sets of 10 per side for 1-arm Lying Read Delt Raises. Again, no rest, just moved from the right to left to right to left to right to left.

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

From there it was 3 sets of 12, 12 and 10 per side for 1-arm Chest Flies. No resting, moving from right to left to right to left to right to left.

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

Then hit 8 sets of 8 for Weighted Reverse Grip Chest Dips, resting only 10 seconds between sets.

From there it was 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 30 seconds between sets.

Great stuff!

Monday May 9th morning

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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Great stuff.

Sunday May 8th

Great day today.
This morning was all about Joint Mobility.

This evening was all Back and Arms.

Started out with Scapula Adduction/ Abduction Pull-ups. Hit 3 sets of 7, 6 and 6. Resting about 30 seconds between sets.

Moved onto 3 sets of 4, 4 and 3 for Super Slow Bent Rows with a 10 seconds up and a 10 seconds down on each set.

Then hit 3 sets of 15 for Tight Arch Rocks, resting about 30 seconds between sets.

From there it was Alternating Dumbbell Hammer Curls for 3 sets of 9 per side, resting about 30 seconds between sets.

Then 3 sets of 8 per side for 1-arm Concentration Curls, resting about 30 seconds between sets.

From there it was 3 sets of 20, 20 and 15 for 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 3 sets of 10 Reverse Wrist Curls, resting about 30 seconds between sets.

Great stuff!!

Saturday May 7th

Great day today.

This morning started out with Joint Mobility work.

Then hit 2 rounds of Larry Scott's Ring of Fire.

Great stuff!

The evening was all about the lower body.

Started out with 3 sets of 5 for Super Slow Leg Curls, taking 15 seconds up and 15 seconds down on each rep.

Moved onto 5 sets of 10 on each 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 10 seconds between sets.

From there it was 3 sets of 15 for Weighed Gironda Sissy Squats, resting about 30 seconds between sets.

Then it was 3 sets of 5 for Super Slow Keeling Back Bends, with a 10 seconds down and a 10 seconds up on each set.

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

Moved onto 3 sets of 12 per side for 1-leg Calf Raises, resting about 40 seconds between sets.

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

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

Awesome stuff!

Friday May 6th night

Great night tonight!

Started off with 3 sets of 5 for Super Slow 1-arm Chest Flies taking a 15 second concentric and a 15 second eccentric on each rep.

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

Then hit 3 sets of 3 for Super Slow Parallel Bar Dips, taking a 10 seconds concentric and a 10 second eccentric on each rep.

From there it was 2 sets of 12 seconds on each side for 1-arm Lateral Static Holds, resting about 30 seconds between sets.

Moved onto 2 sets of 10 seconds per side for 1-arm Rear Delt Static Holds, 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 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 30 seconds between sets.

Great stuff!

Friday May 6th morning

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

Then finished off with 2 rounds of Larry Scott's "Ring of Fire."

Great stuff.

Thursday May 5th night!

Awesome night of training tonight.

Started out with Straight Arm Lat Pulls on the Rings. Hit 3 sets of 10, 8 and 8 with 30 seconds of rest between sets.

Moved onto Scapula Adduction/ abduction Pull-ups. Hit 3 set of of 6, 3 and 5 with 30 seconds of rest between sets.

Then hit 8 sets of 8 for 1-arm Bent Rows, taking no rest between sets, simply moving from the right to the left to the right to the left, etc.

From there it was 5 sets of 10 for Drag Curls, with about 30 seconds rest between sets.

Moved onto 5 sets of 7 for Gironda Perfect Curls, with about 30 seconds rest between sets.

From there moved onto 3 sets of 12 for French Press, 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 10, 10 and 9 for Wrist Curls, resting about 30 seconds between sets.

From there it was 5 sets of 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.

Awesome stuff.

Here's a video of the final set of Scapula Adduction/ Abduction Pull-ups

Thursday May 5th morning

Great day today!!

Started out with Joint Mobility and Flexibility work.

 Hit 3 sets of 10 for DVR Hand Extensor 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 finished off with 2 rounds of Larry Scott's "Ring of Fire."

Great stuff.

Having some fun with the flexing!

 

 

Wednesday May 4th

Great day today!!

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric work for the Neck.

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 finished off with 2 rounds of Larry Scott's "Ring of Fire."

Great stuff.

Here's a few pics from this morning, showing the abs.

 

 

Tuesday May 3rd night

Awesome night of training last night.

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

Moved onto 5 sets of 12, 12, 12, 9 and 7 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 of 15 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 12 per side for 1-leg Standing Calf Raises, resting about 40 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 May 3rd morning

Awesome 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

Then finished off with 2 rounds of Larry Scott's "Ring of Fire."

Great stuff.

Here's a few pics.

Monday May 2nd night

Great night of training!

Started out with 1-arm Lateral Raises. Hit 8 sets of 8 per side with no rest in between, just moved from right to left to right to left, etc.

Moved onto 1-arm Lying Rear Delt Raises. Hit 3 sets of 10, 10 and 8 per side with no rest, just moved from right to left to right to left, etc.

Then hit 3 sets of 12, 11 and 11 for BTN Presses. Resting about 30 seconds between sets.

From there it was onto 1-arm Chest Flies. Hit 3 sets of 12 per side with no rest, just moved from right to left to right to left, etc.

Moved onto DVR Eagle Flexes. Hit 3 sets of 10 with 30 seconds of rest in between sets.

Then hit Weighted Reverse Grip Dips. Hit 8 sets of 8 with 10 seconds of rest between sets.

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

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

Great stuff!

Here's a few pics from the training. In the first one, I'm not sure what I was doing, lol