Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Then got in some strong Isometric Power Flex work for the Neck, Chest, Shoulders, Triceps and midsection.
Felt awesome!!
Thursday, June 30, 2016
Wednesday June 29th night
Continuing on with an amazing back off week!!
Hit the following movements in order, like a circuit, for 3 rounds. Hit 10 reps per movement with minimal rest in between movements and rounds.
1.) DVR Neck Rolls
2.) Atlas Biceps Flex and Press
3.) Scott Press
4.) Pull-ups
5.) DVR Pec Contraction
6.) Shoulder Rolls
7.) Wrist Twist Triceps Contractions
8.) DVR Lateral Raises
9.) DVR Biceps/ Triceps Contraction
10.) DVR Abdominal Contraction
11.) DVR Squats
12.) DVR Calf Raises
Tough and awesome work tonight!!
Hit the following movements in order, like a circuit, for 3 rounds. Hit 10 reps per movement with minimal rest in between movements and rounds.
1.) DVR Neck Rolls
2.) Atlas Biceps Flex and Press
3.) Scott Press
4.) Pull-ups
5.) DVR Pec Contraction
6.) Shoulder Rolls
7.) Wrist Twist Triceps Contractions
8.) DVR Lateral Raises
9.) DVR Biceps/ Triceps Contraction
10.) DVR Abdominal Contraction
11.) DVR Squats
12.) DVR Calf Raises
Tough and awesome work tonight!!
Wednesday, June 29, 2016
The secret of.....
The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live in the present moment wisely and earnestly.
Only those who will risk
"Only those who will risk going too far can possibly find out how far one can go."
-- T. S. Eliot
Present suffering is......
"Present Suffering is not enjoyable, but life would be worth little without it. The difference between iron and steel is fire. But steel is work all its costs." -- Maltbie Babcock
Wednesday June 29th Morning
Awesome morning today!!
Hit y Joint Mobility and Flexibility work.
Got in a strong Isometric Power Flex session in for the Butt, Hips, Quads, Hams, Calves, Shins and Midsection.
Great stuff!!
Hit y Joint Mobility and Flexibility work.
Got in a strong Isometric Power Flex session in for the Butt, Hips, Quads, Hams, Calves, Shins and Midsection.
Great stuff!!
Tuesday June 28th night
Awesome back off week training!
Hit 3 rounds of the following, getting 10 reps per movement. Performed it as a circuit with Joint Mobility in between the movements.
1.) DVR Pec Contraction
2.) DVR Shoulder Rolls
3.) DVR Wrist Twist Triceps Contractions
4.) DVR Scott Press
5.) DVR Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats
Great Stuff!!
Hit 3 rounds of the following, getting 10 reps per movement. Performed it as a circuit with Joint Mobility in between the movements.
1.) DVR Pec Contraction
2.) DVR Shoulder Rolls
3.) DVR Wrist Twist Triceps Contractions
4.) DVR Scott Press
5.) DVR Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats
Great Stuff!!
Tuesday, June 28, 2016
Nothing in this world........
"Nothing in the world can take the place of persistence. Talent will not; nothing is more common thn unsuccessful talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent." -- Calvin Coolidge
Tuesday June 28th morning
Awesome back off week morning!!
Started out with Joint Mobility and Flexibility Work.
Then Hit some strong Isometric Power Flex work for the Upper, Mid and Lower Back, the Biceps, Forearms and abs.
Great stuff!!
Started out with Joint Mobility and Flexibility Work.
Then Hit some strong Isometric Power Flex work for the Upper, Mid and Lower Back, the Biceps, Forearms and abs.
Great stuff!!
Modnay June 27th night
Awesome Back off week training last night.
Hit the following movements in order, like a circuit, for 3 rounds. Hit 10 reps per movement with minimal rest in between movements and rounds.
1.) DVR Neck Rolls
2.) Atlas Biceps Flex and Press
3.) Scott Press
4.) Pull-ups
5.) DVR Pec Contraction
6.) Shoulder Rolls
7.) Wrist Twist Triceps Contractions
8.) DVR Lateral Raises
9.) DVR Biceps/ Triceps Contraction
10.) DVR Abdominal Contraction
11.) DVR Squats
12.) DVR Calf Raises
Great stuff!!
Hit the following movements in order, like a circuit, for 3 rounds. Hit 10 reps per movement with minimal rest in between movements and rounds.
1.) DVR Neck Rolls
2.) Atlas Biceps Flex and Press
3.) Scott Press
4.) Pull-ups
5.) DVR Pec Contraction
6.) Shoulder Rolls
7.) Wrist Twist Triceps Contractions
8.) DVR Lateral Raises
9.) DVR Biceps/ Triceps Contraction
10.) DVR Abdominal Contraction
11.) DVR Squats
12.) DVR Calf Raises
Great stuff!!
Far better is it......
"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure...than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat." --Theodore Roosevelt.
Monday, June 27, 2016
Monday June 27th morning
Great morning today and a great start to the back off week!!
Started out with Joint Mobility and Flexibility work.
Also hit a really strong Isometric Power Flex session for the Neck, Chest, Shoulders, Triceps and Midsection.
Great stuff!!
Started out with Joint Mobility and Flexibility work.
Also hit a really strong Isometric Power Flex session for the Neck, Chest, Shoulders, Triceps and Midsection.
Great stuff!!
Satruday June 25th and Sunday June 26th
Took these days off as a way to flow into the Back-off/ De-load Week.
Only did Joint Mobility work.
Only did Joint Mobility work.
Friday June 24th night
Awesome training tonight, Great way to end the cycle and move into the back off/ de-load week.
Started off 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.
From there it was onto Barbell Drag Curls for the same protocol.
Moved onto 5 sets of 10 for DVR Reverse Grip Triceps Extensions.
Moved back to the other protocol for Reverse Wrist Curls.
Took only about 30-40 seconds rest between sets and movements.
Then hit 5 sets of 12 for Pelvic Rocks, 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 stuff!!
Started off 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.
From there it was onto Barbell Drag Curls for the same protocol.
Moved onto 5 sets of 10 for DVR Reverse Grip Triceps Extensions.
Moved back to the other protocol for Reverse Wrist Curls.
Took only about 30-40 seconds rest between sets and movements.
Then hit 5 sets of 12 for Pelvic Rocks, 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 stuff!!
Friday, June 24, 2016
A Personal Post
This post is a little personal. I always love it when I get comments on how people never see me without a smile, always see me happy and always see me in a wonderful mood. It means that I've come along way. People tend to stare in disbelief then when I talk about my past. I've gone through many periods of darkness. Many periods of intense violence, anger and hurt. But, not only did I survive and make it out on the other side. I also came out a much happier, stronger person. One that's completely in love with life, at peace with myself and the world around me, and unconditionally happy. I've always known that it is my path to help as many others live the lives of their dreams; and the lessons that I've learned, and the scars that I've beared; have only helped me in my quest. Remember, the wake my always trail behind the boat, but it has no bearing on the boat's direction. And, no matter where you are right now, no matter what you're going through, you can not only survive and make it out the other end; but you can find out that the best is yet to come for you!! Much love and happiness to everyone! =)
A little from Seneca
"It is not because things are difficult that we do not dare. It is because we do not dare that they are difficult." --- Seneca
Keep Away From......
"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." -- Mark Twain
Friday June 24th 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."
Played around a little on the parallets too, lol.
And here's a link to the parallet video: https://youtu.be/lvjBBkVtbZQ
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."
Played around a little on the parallets too, lol.
And here's a link to the parallet video: https://youtu.be/lvjBBkVtbZQ
Thursday June 23rd nigt
Awesome training tonight!!
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.
Moved onto T-bar Rows using the same protocol.
Then hit Weighted Kneeling Back bends for the same protocol.
Moved onto 5 sets of 10 for DVR Leg Curls,
Then went back to the other protocol for 1-leg Calf Raises.
Rested only about 30-40 seconds between sets and movements.
Great stuff!!
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.
Moved onto T-bar Rows using the same protocol.
Then hit Weighted Kneeling Back bends for the same protocol.
Moved onto 5 sets of 10 for DVR Leg Curls,
Then went back to the other protocol for 1-leg Calf Raises.
Rested only about 30-40 seconds between sets and movements.
Great stuff!!
Thursday, June 23, 2016
Some fun in the park today
Having some fun in the park today!!
1.) Here's some High Bar Forward and Backward Rolls:
Here's the link to the video: https://youtu.be/HOpHtIOL36Q
And a quick picture:
2.) High Bar Swinging From one Bar to Another, and Back:
Here's a link to the video: https://youtu.be/agH55ye85JQ
And a quick picture:
3.) Human Flag Work
Just a picture for this one, lol:
4.) And some Bent-arm Lever Work:
Here's a quick pic:
Thursday June 23rd 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!!
And a few fun things from this morning:
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!!
And a few fun things from this morning:
Wednesday, June 22, 2016
This saddens me!!
It's a shame in the fitness industry that so many people have an "either/ or" mentality. The thought that you can either train for being ripped and chiseled, train for being strong and powerful, train for being functional and athletic, or train for being healthy; but that you can't mix those protocols pervades our industry in so many ways, and I find it sad. After all, shouldn't a proper training program allow you to do all of the above?
There is no way.......
There is no "Way to the peaceful warrior." There is only the "Way of the Peaceful Warrior."
-- Dan Millman
Wedensday June 22nd morning
Great morning today!!
Started out with Joint Mobility and Flexibility work.
Moved onto 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."
Awesome stuff!!
Started out with Joint Mobility and Flexibility work.
Moved onto 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."
Awesome stuff!!
Tuesday June 21st night
Wonderful night of training!!
Started out with Scott 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.
Moved onto Vince Gironda Barbell Perfect Curls using the same protocol.
Then hit Triceps Kickbacks using the same protocol.
Moved ono Wrist curs for the same protocol.
Rested only about 30-40 seconds between sets and movements.
Finished off with 5 sets of 12 for Pelvic Rocks, resting about 20 seconds between sets.
And, 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 second between sets.
Great stuff!!
Started out with Scott 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.
Moved onto Vince Gironda Barbell Perfect Curls using the same protocol.
Then hit Triceps Kickbacks using the same protocol.
Moved ono Wrist curs for the same protocol.
Rested only about 30-40 seconds between sets and movements.
Finished off with 5 sets of 12 for Pelvic Rocks, resting about 20 seconds between sets.
And, 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 second between sets.
Great stuff!!
The highest realm of the true warrior
Warrior cultures have always followed certain principles based on honor, integrity, respect, loyalty and protection. But what the true warrior seeks, above all else, is peace. The highest realm of the warrior's life then is to become an instrument of pure peace and love. -- Brett Stepan
Tuesday, June 21, 2016
Tuesday June 21st morning
Great 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!!
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 June 20th night
Great training tonight!!
Started off with Reverse Grip Weighted Chest Dips, Vince Gironda style. 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 Close Grip Scapula Pull-ups using the same protocol.
Then hit Lunges using the same protocol.
From there, moved onto 1-leg Leg Curls using the same protocol.
And finished up with 1-leg Calf Raises.
Rested only about 30-40 seconds between sets and movements.
Great stuff, without a doubt!!
Started off with Reverse Grip Weighted Chest Dips, Vince Gironda style. 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 Close Grip Scapula Pull-ups using the same protocol.
Then hit Lunges using the same protocol.
From there, moved onto 1-leg Leg Curls using the same protocol.
And finished up with 1-leg Calf Raises.
Rested only about 30-40 seconds between sets and movements.
Great stuff, without a doubt!!
Monday, June 20, 2016
Monday June 20th 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."
Awesome stuff!!
Here's a few poses from posing practice 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."
Awesome stuff!!
Here's a few poses from posing practice today!!
Sunday June 19th
Wonderful Sunday Night Training Today!!
Started out this morning with some awesome Joint Mobility Work!
Then, in the evening, it was kick ass time!!
Started out with 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.
Moved onto 1-arm Concentration Curls using the same protocol.
Then hit Triceps Kickbacks for the same protocol.
Moved onto Wrist curls for the same protocol.
Rested only about 30-40 seconds between sets.
Finished up with Pelvic Rocks for 5 sets of 10, resting about 20 seconds between sets.
And, of course, Weighted Frog Sit-ups for 5 sets of 20, resting about 20 seconds between sets.
Great stuff!!
Started out this morning with some awesome Joint Mobility Work!
Then, in the evening, it was kick ass time!!
Started out with 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.
Moved onto 1-arm Concentration Curls using the same protocol.
Then hit Triceps Kickbacks for the same protocol.
Moved onto Wrist curls for the same protocol.
Rested only about 30-40 seconds between sets.
Finished up with Pelvic Rocks for 5 sets of 10, resting about 20 seconds between sets.
And, of course, Weighted Frog Sit-ups for 5 sets of 20, resting about 20 seconds between sets.
Great stuff!!
Saturday June 18th
Wonderful Saturday Today!!
Started out this morning with Joint Mobility.
Then in the evening it was time to Rock and Roll!!
Stated out with Weighted Archer Push-ups. 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 Back Extensions using the same protocol.
Then hit Gironda Style Weighted Sissy Squats for the same protocol.
Moved onto DVR Leg Curls for 5 sets of 10.
Great stuff. Rested about 30-40 seconds between sets and movements.
Awesome!!
Started out this morning with Joint Mobility.
Then in the evening it was time to Rock and Roll!!
Stated out with Weighted Archer Push-ups. 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 Back Extensions using the same protocol.
Then hit Gironda Style Weighted Sissy Squats for the same protocol.
Moved onto DVR Leg Curls for 5 sets of 10.
Great stuff. Rested about 30-40 seconds between sets and movements.
Awesome!!
Friday June 17th night
Amazing night of 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 Barbell Drag Curls for the same protocol.
Then hit Lying Triceps Extensions for the same protocol.
Moved onto Reverse Wrist Curls using the same protocol.
Took only about 30-40 seconds rest between sets and movements.
Then finished up with 5 sets of 10 for Pelvic Rocks, resting about 20 seconds between sets.
And Weighed Frog Sit-ups for 5 sets of 20 resting about 20 seconds between sets.
Great stuff!!
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 Barbell Drag Curls for the same protocol.
Then hit Lying Triceps Extensions for the same protocol.
Moved onto Reverse Wrist Curls using the same protocol.
Took only about 30-40 seconds rest between sets and movements.
Then finished up with 5 sets of 10 for Pelvic Rocks, resting about 20 seconds between sets.
And Weighed Frog Sit-ups for 5 sets of 20 resting about 20 seconds between sets.
Great stuff!!
Friday, June 17, 2016
Friday June 17th 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.
Amazing stuff!!
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.
Amazing stuff!!
Thursday June 16th night
Great training tonight. Really kicked it into high gear today!!
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.
Moved onto Head Supported DB/KB Bent Rows using the same protocol.
Then hit Weighted Kneeling Back Bends using the same protocol.
From there it was onto DB Leg Curls for 5 sets of 25.
Finished up with 1-leg Calf Raises with the protocol used in the first 3 movements.
Rested about 30-40 seconds between sets and movements.
Great stuff!!
Love this training cycle!
Here's a little posing pic for fun! It was supposed to be my version of a classic Mike Metzer pose but it wound up looking very Frank Zaneish. Lol.
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.
Moved onto Head Supported DB/KB Bent Rows using the same protocol.
Then hit Weighted Kneeling Back Bends using the same protocol.
From there it was onto DB Leg Curls for 5 sets of 25.
Finished up with 1-leg Calf Raises with the protocol used in the first 3 movements.
Rested about 30-40 seconds between sets and movements.
Great stuff!!
Love this training cycle!
Here's a little posing pic for fun! It was supposed to be my version of a classic Mike Metzer pose but it wound up looking very Frank Zaneish. Lol.
Thursday, June 16, 2016
Thursday June 16th 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!!
Practicing a few poses!!
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!!
Practicing a few poses!!
Wednesday, June 15, 2016
Wednessday June 15th 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!!
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 June 14th night
Amazing night of training last night.
Started out with Scotts 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 I moved onto Gironda Style Perfect Curls using the same protocol.
Then hit my Triceps Kickbacks using the same protocol.
Moved onto Wrist Curls using the same protocol.
Rested only about 30-40 seconds between sets and movements.
Finished up with 5 sets of 10 for Pelvic Rocks, resting about 20 seconds between sets.
And 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.
Great stuff.
Here's a video of the final heavy set of Wrist Curls. It's awesome when you are using more than your bodyweight on a movement like this. Hitting 170lbs at a bodyweight of 168 lbs.
Here's the link to the video: https://youtu.be/mfM1CQI9O9I
And of course a picture of that set and a picture of the final heavy set of Triceps Kickbacks, nailing it with an 80 lbs. dumbbell.
Started out with Scotts 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 I moved onto Gironda Style Perfect Curls using the same protocol.
Then hit my Triceps Kickbacks using the same protocol.
Moved onto Wrist Curls using the same protocol.
Rested only about 30-40 seconds between sets and movements.
Finished up with 5 sets of 10 for Pelvic Rocks, resting about 20 seconds between sets.
And 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.
Great stuff.
Here's a video of the final heavy set of Wrist Curls. It's awesome when you are using more than your bodyweight on a movement like this. Hitting 170lbs at a bodyweight of 168 lbs.
Here's the link to the video: https://youtu.be/mfM1CQI9O9I
And of course a picture of that set and a picture of the final heavy set of Triceps Kickbacks, nailing it with an 80 lbs. dumbbell.
Tuesday, June 14, 2016
Channeling my Inner Frank Zane!!
Working on becoming
And then
Surpassing the Idols.
Here's a few variations
Of Some
Frank Zane
Style Poses!!
Tuesday June 14th morning
Great 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!!
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!!
Modnay June 13th night
Awesome training tonight!!
Started off with Revers Grip Weighted 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.
Moved onto Scapula Weighted Pull-ups using the same protocol.
Then hit Lunges for the same protocol.
Moved onto 1-leg Leg Curls for the same protocol.
Finished up with 1-leg Calf Raises for the same protocol.
Rested about 30-40 seconds between sets and movements.
Here's a video of the final heavy set of the Reverse Grip Weighted Dips. Not the prettiest, but it's not supposed to be either, lol.
Here's the link to the video:
https://youtu.be/1H4JHk1JVXY
And a picture also, lol:
Started off with Revers Grip Weighted 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.
Moved onto Scapula Weighted Pull-ups using the same protocol.
Then hit Lunges for the same protocol.
Moved onto 1-leg Leg Curls for the same protocol.
Finished up with 1-leg Calf Raises for the same protocol.
Rested about 30-40 seconds between sets and movements.
Here's a video of the final heavy set of the Reverse Grip Weighted Dips. Not the prettiest, but it's not supposed to be either, lol.
Here's the link to the video:
https://youtu.be/1H4JHk1JVXY
And a picture also, lol:
Monday June 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."
Awesome 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
Then finished off with 3 rounds of Larry Scott's "Ring of Fire."
Awesome stuff!!
Sunday June 12th
Wonderful Day today.
This morning was Joint Mobility work.
This evening kicked ass!!
Started out with 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.
Moved onto 1-arm Concentration curls using the same protocol.
Then hit Triceps Kickbacks for the same protocol.
Moved onto Wrist Curls for the same protocol.
Rested about 30-40 seconds between sets and movements.
Finished up with Pelvic Rocks for 5 sets of 10 with about 20 seconds of rest between sets.
And Weighted Frog Sit-ups for 5 sets of 20 with about20 seconds of rest between sets.
Great Sunday!!
This morning was Joint Mobility work.
This evening kicked ass!!
Started out with 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.
Moved onto 1-arm Concentration curls using the same protocol.
Then hit Triceps Kickbacks for the same protocol.
Moved onto Wrist Curls for the same protocol.
Rested about 30-40 seconds between sets and movements.
Finished up with Pelvic Rocks for 5 sets of 10 with about 20 seconds of rest between sets.
And Weighted Frog Sit-ups for 5 sets of 20 with about20 seconds of rest between sets.
Great Sunday!!
Saturday June 11th
Great Saturday today.
This morning was all about Joint Mobility work.
The evening was killer.
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.
Moved onto Weighted Back Extensions using the same protocol.
Then hit Weighted Gironda Style Sissy Squats for the same protocol.
Moved onto Glute/ Ham Raises for the same protocol.
Finished up with 1-leg Calf Raises for the same protocol.
Rested about 30-40 seconds between sets.
Great stuff!!
This morning was all about Joint Mobility work.
The evening was killer.
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.
Moved onto Weighted Back Extensions using the same protocol.
Then hit Weighted Gironda Style Sissy Squats for the same protocol.
Moved onto Glute/ Ham Raises for the same protocol.
Finished up with 1-leg Calf Raises for the same protocol.
Rested about 30-40 seconds between sets.
Great stuff!!
Friday June 10th night
Awesome night of 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.
Then it was Drag Curl time, using the same protocol.
Moved onto Triceps L-Extensions, using the same protocol.
Then hit Reverse Wrist Curls for the same protocol.
Rested only about 30-40 seconds between sets and movements.
Finished up with Pelvic Rocks for 5 sets of 10, 10, 10, 10 and 8 resting about 20 seconds between sets.
And Weighted Frog Sit-ups for 5 sets of 20 resting about 20 seconds between sets.
Great stuff!!
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.
Then it was Drag Curl time, using the same protocol.
Moved onto Triceps L-Extensions, using the same protocol.
Then hit Reverse Wrist Curls for the same protocol.
Rested only about 30-40 seconds between sets and movements.
Finished up with Pelvic Rocks for 5 sets of 10, 10, 10, 10 and 8 resting about 20 seconds between sets.
And Weighted Frog Sit-ups for 5 sets of 20 resting about 20 seconds between sets.
Great stuff!!
Monday, June 13, 2016
My way of sending a message of loveand hope to the world!!
I felt the need to send some love and hope out to the world today, ad this is my way of doing it. My version of White Lion's "When The Children Cry." This one is dedicated to all of my brothers and sisters out there regardless of race, gender, sexual orientation, religion, political leaning, ethnicity, nationality, etc. or any other way that people try to divide us. We're all one and the same and much love to everyone out there!!
Here's a link to the Video:
Friday, June 10, 2016
Friday June 10th 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.
Finished off with 3 rounds of the Ring of Fire.
Great stuff, without a doubt, great stuff!!
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.
Finished off with 3 rounds of the Ring of Fire.
Great stuff, without a doubt, great stuff!!
Thursday June 9th night
Wonderful training tonight!!
Started out with Weighted Archer Push-ups. 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 T-Bar Bent Rows for the same protocol.
Then hit Weighted Kneeling Back Bends for the same protocol.
Hit DB Leg Curls with the same protocol.
Finished up with 1-leg Calf Raises for the same protocol.
Took about 30-40 seconds of rest between sets and movements.
Great stuff that's leading to great results!! I love it!!
Started out with Weighted Archer Push-ups. 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 T-Bar Bent Rows for the same protocol.
Then hit Weighted Kneeling Back Bends for the same protocol.
Hit DB Leg Curls with the same protocol.
Finished up with 1-leg Calf Raises for the same protocol.
Took about 30-40 seconds of rest between sets and movements.
Great stuff that's leading to great results!! I love it!!
Thursday, June 9, 2016
This was hilarious!!
This was hilarious. I'm working with 3 young ladies from the pride that are looking to compete in fitness competitions. We're talking about posing, and they weren't getting what I was saying. So, I take of the shirt to demonstrate and all I hear is a collective, "WHOOOOAAAAAAAA!!" Over the next 40 minutes, they had a great session on proper posing, but they also threw in lots of great compliments like, "you're a work of art," "you're like a living statue," "there should be a law that you aren't allowed to wear a shirt," "wow, you are beautiful," "even your legs are incredible," and so on and so forth. I laughed really hard, and blushed a ton. Thanks for the great session and the ego boost ladies. Lol!!
Channeling My Heros
Channeling My All-Time
Physique Hero.
The Legendary,
Steve Reeves!!!
Steve Reeves Front
Steve Reeves Lean Back
Steve Reeves Back 1
Steve Reeves Back 2
Steve Reeves Front 2
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