Great day today.
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for the Neck, tipping to the left and to the right.
An hit some Isometric Power Flexes for the abs.
No training tonight.
Wednesday, August 31, 2016
Tuesday August 30th night
Awesome training tonight!!
Started out with 3 sets of 9 for Upright Rows.
Moved onto 2 sets of 9 per side for Lying 1-arm Lateral Raises.
Then hit 2 sets of 10 for Seated Lateral Raises.
Followed that up with 1 Stage Set of Seated Lateral Raises getting 8 reps in the top 1/3 and 7 reps in the bottom 23's of the ROM.
Then hit 2 sets of 10 and 8 for Scott's Press.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Shoulders.
Then it was time for the first of two intensity Tri-sets for the Chest. hit 3 moves, with no rest in between them, taking each one to failure. This was 1 set of 14 for Incline Press, 1 set of 6 per side for 1-arm Cable Incline Crossovers, and 1 set of 12 for Wide Grip Chest Dips.
Moved onto the second tri-set for the Chest. Again, 3 moves, no rest in between moves and took each one to failure. This was 1 set of 19 for Neck Press, 1 set of 5 per side for1-arm Bench Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
Then hit 1 set of 5 per side for 1-arm Cable Crossover Negatives, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Chest.
From there it was 3 sets of 10, 9 and 8 for Overhead Rope Triceps Extensions.
Followed by 3 sets of 6 per side for 1-arm Cable Triceps Kickbacks.
Then 3 sets of 9, 8 and 7 for Triceps Press Downs.
Followed by 1 Stage Set of Triceps Press Downs getting 8 reps in for the bottom 1/3 and 5 reps in for the top 2/3's of the ROM.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Triceps.
Finished up with 5 rounds of a Volume Tri-set for the abs. Took no rest in between moves and about 20 seconds of rest in between rounds. This was 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great stuff!!
Started out with 3 sets of 9 for Upright Rows.
Moved onto 2 sets of 9 per side for Lying 1-arm Lateral Raises.
Then hit 2 sets of 10 for Seated Lateral Raises.
Followed that up with 1 Stage Set of Seated Lateral Raises getting 8 reps in the top 1/3 and 7 reps in the bottom 23's of the ROM.
Then hit 2 sets of 10 and 8 for Scott's Press.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Shoulders.
Then it was time for the first of two intensity Tri-sets for the Chest. hit 3 moves, with no rest in between them, taking each one to failure. This was 1 set of 14 for Incline Press, 1 set of 6 per side for 1-arm Cable Incline Crossovers, and 1 set of 12 for Wide Grip Chest Dips.
Moved onto the second tri-set for the Chest. Again, 3 moves, no rest in between moves and took each one to failure. This was 1 set of 19 for Neck Press, 1 set of 5 per side for1-arm Bench Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
Then hit 1 set of 5 per side for 1-arm Cable Crossover Negatives, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Chest.
From there it was 3 sets of 10, 9 and 8 for Overhead Rope Triceps Extensions.
Followed by 3 sets of 6 per side for 1-arm Cable Triceps Kickbacks.
Then 3 sets of 9, 8 and 7 for Triceps Press Downs.
Followed by 1 Stage Set of Triceps Press Downs getting 8 reps in for the bottom 1/3 and 5 reps in for the top 2/3's of the ROM.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Triceps.
Finished up with 5 rounds of a Volume Tri-set for the abs. Took no rest in between moves and about 20 seconds of rest in between rounds. This was 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great stuff!!
Tuesday, August 30, 2016
Tuesday August 30th morning
Awesome morning today!!
Started it out with Join Mobility and Flexibility work.
Got in some strong Isometric Work for the Hand Extenders.
Hit a nice Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed 3 rounds of the Ring of Fire.
Great stuff!!
Started it out with Join Mobility and Flexibility work.
Got in some strong Isometric Work for the Hand Extenders.
Hit a nice Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed 3 rounds of the Ring of Fire.
Great stuff!!
Monday August 29th night
Awesome training tonight!!
Started out with 3 sets of 10 for Stiff-leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 9 and 8 per side for 1-leg Leg Curls.
Hit a nice Stage Set of Leg Curls getting 8 reps in the top 1/3 and 6 reps in the bottom 2/3's of the ROM
Rested only about 30 seconds between sets and moves. This was the Volume work for the Hamstrings.
Then it was Intensity time. Hit an intensity tri-set for the Quads. Took 3 moves, 1 set apiece, taking each move to failure and having no rest in between moves. There were 1 set of 16 for Leg Extensions, 1 set of 15 for DVR Sissy Squats and 1 set of 10 per side for 1-leg Leg Extensions.
Then hit 1 set of 10 per side for 1-leg Negative Leg Extensions, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Quads.
Then it was a Volume tri-set for the calves. Hit 3 rounds of the following moves taking no rest in between moves and about 30 seconds in between rounds. This was 3 sets 50 for Seated Calf Raises, 3 sets of 8 per side for 1-leg Calf Raises and 3 sets of 15 per side for 1-leg Donkey Calf Raises.
Great training!!
Started out with 3 sets of 10 for Stiff-leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 9 and 8 per side for 1-leg Leg Curls.
Hit a nice Stage Set of Leg Curls getting 8 reps in the top 1/3 and 6 reps in the bottom 2/3's of the ROM
Rested only about 30 seconds between sets and moves. This was the Volume work for the Hamstrings.
Then it was Intensity time. Hit an intensity tri-set for the Quads. Took 3 moves, 1 set apiece, taking each move to failure and having no rest in between moves. There were 1 set of 16 for Leg Extensions, 1 set of 15 for DVR Sissy Squats and 1 set of 10 per side for 1-leg Leg Extensions.
Then hit 1 set of 10 per side for 1-leg Negative Leg Extensions, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Quads.
Then it was a Volume tri-set for the calves. Hit 3 rounds of the following moves taking no rest in between moves and about 30 seconds in between rounds. This was 3 sets 50 for Seated Calf Raises, 3 sets of 8 per side for 1-leg Calf Raises and 3 sets of 15 per side for 1-leg Donkey Calf Raises.
Great training!!
After 3 weeks.....
After week 3 of the new training cycle I've officially added 6 pounds of pure muscle. Not bad at all =)
Nothing can stop....
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson
My first attempt
I haven't really been practicing my parallet work much this year, but I had the urge to attempt a new combination today. Here's the first attempt. V sit to handstand to bent arm lever to v sit to straddle planche to v sit. Not bad.
Monday, August 29, 2016
Monday, August 29th morning
Great morning today!!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 per side for Neck Work in the Forward and Backwards Movements.
Hit a strong Isometric Power Flex Session for the Upper Back, mid back, lower back, lats, biceps, forearms, hands, fingers and abs.
And hit 3 strong rounds of the Ring of Fire.
Great stuff!!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 per side for Neck Work in the Forward and Backwards Movements.
Hit a strong Isometric Power Flex Session for the Upper Back, mid back, lower back, lats, biceps, forearms, hands, fingers and abs.
And hit 3 strong rounds of the Ring of Fire.
Great stuff!!
Sunday August 28th
Easy day today.
Hit the Joint Mobility work.
Then had the rest of the day off.
Felt nice.
Hit the Joint Mobility work.
Then had the rest of the day off.
Felt nice.
Saturday August 27th
Awesome day today.
Started out this morning with Joint Mobility work and a Strong Isometric Power Flex Session for the Shoulders, Traps, Chest, and Triceps.
The evening kicked ass!
Started out with 3 sets of 8, 7 and 8 for Lat Pull Downs, also adding a 10 second Static Contraction Hold to the final rep.
Moved onto 2 sets of 7 for Straight Arm Lat Pulls.
Then hit 2 sets of 8 for Close Grip Lat Pull Downs.
Moved onto 1 Stage Set of Close Grip Lat Pulls getting 8 reps in the top 1/3 and 8 reps in the bottom 2/3's of the movement.
Rested about 30-40 seconds between sets and movements. This was the Volume work for the Lats.
Moved onto 1 tri-set of 3 movements for the Mid and Upper Back, taking each move to failure and having no rest in between moves. These were 1 set of 13 for Seated Cable Rows, 1 set of 10 for Undergrip Seated Cable Rows and 1 set of 13 per side for 1-arm Cable Rear Delt Raises.
Then hit 1 set to failure for 1-arm Cable Shrugs hitting 15 reps on each side.
This was the Intensity work for the Mid and Upper Back.
Then hit an Intensity tri-set of 3 movements for the Biceps, taking each move to failure and having no rest in between moves. These were 1 set of 8 for Barbell Drag Curls, 1 set of 9 for Barbell Gironda Style Perfect Curls and 1 set of 8 per side for Alternating Standing Dumbbell Concentration Curls.
Then moved onto 1 set of 5 reps per side for 1-arm Dumbbell Concentration Curl, using a 6-count negative for each rep and taking it to failure.
This was the Intensity Work for the Biceps.
Then hit 3 sets of 8 for Wrist Curls.
Finished with 3 sets of 10 for Reverse Wrist Curls.
Rested about 20-30 seconds between sets and movements here.
Great stuff!!
Started out this morning with Joint Mobility work and a Strong Isometric Power Flex Session for the Shoulders, Traps, Chest, and Triceps.
The evening kicked ass!
Started out with 3 sets of 8, 7 and 8 for Lat Pull Downs, also adding a 10 second Static Contraction Hold to the final rep.
Moved onto 2 sets of 7 for Straight Arm Lat Pulls.
Then hit 2 sets of 8 for Close Grip Lat Pull Downs.
Moved onto 1 Stage Set of Close Grip Lat Pulls getting 8 reps in the top 1/3 and 8 reps in the bottom 2/3's of the movement.
Rested about 30-40 seconds between sets and movements. This was the Volume work for the Lats.
Moved onto 1 tri-set of 3 movements for the Mid and Upper Back, taking each move to failure and having no rest in between moves. These were 1 set of 13 for Seated Cable Rows, 1 set of 10 for Undergrip Seated Cable Rows and 1 set of 13 per side for 1-arm Cable Rear Delt Raises.
Then hit 1 set to failure for 1-arm Cable Shrugs hitting 15 reps on each side.
This was the Intensity work for the Mid and Upper Back.
Then hit an Intensity tri-set of 3 movements for the Biceps, taking each move to failure and having no rest in between moves. These were 1 set of 8 for Barbell Drag Curls, 1 set of 9 for Barbell Gironda Style Perfect Curls and 1 set of 8 per side for Alternating Standing Dumbbell Concentration Curls.
Then moved onto 1 set of 5 reps per side for 1-arm Dumbbell Concentration Curl, using a 6-count negative for each rep and taking it to failure.
This was the Intensity Work for the Biceps.
Then hit 3 sets of 8 for Wrist Curls.
Finished with 3 sets of 10 for Reverse Wrist Curls.
Rested about 20-30 seconds between sets and movements here.
Great stuff!!
Friday August 26th night
Great training tonight!!
Started out with 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies.
Then hit 3 sets of 10 per side for 1-arm Neck Press.
Moved onto 3 sets of 10, 9 and 9 for Weighted Gironda Style Reverse Grip Chest Dips.
Then hit 1 Stage Sets of Reverse Grip Chest Dips getting 10 reps in the top 1/3 and 7 reps in the bottom 2/3's of the ROM.
Then hit 3 sets of 10, 8 and 8 for Incline Press.
And hit 1 Stage Set of Incline Press getting 8 reps in the bottom 2/3 an 5 reps in the top 1/3 of the ROM.
Rested between 30-40 second between sets and movements. This was the Volume work for the Chest.
From there it was Intensity time. Nailed a strong tri-set of 3 moves for the Shoulders, taking each move to failure and having no rest in between movements. These were 1 set of 11 for Scott's Press, 1 set of 12 for Seated Lateral Raises and 1 set of 8 for Standing Lateral Raises.
Then hit 1 set of 6 per side for 1-arm Cable Lateral Raise Negatives, taking the set to failure and using a 6-count Negative for each rep.
This was the Intensity work for the Shoulders.
Moved onto an intensity tri-set for the Triceps. Again, 3 moves, taking each to failure with no rest in between movements. These were 1 set of 8 for Triceps Press Downs, 1 set of 8 for Overhead Rope Extensions and 1 set of 10 for Reverse Grip Press Downs.
Then hit 1 set to failure of 10 reps per side for 1-arm Triceps Press Down Negatives using a 6-count Negative for each rep.
This was the Intensity Work for the Triceps.
Then it was Volume Tri-sets for the Abs. 3 movements, done for 5 sets a piece, doing them in A, B, C Fashion, taking no rest in between movements and about 15-20 seconds rest in between rounds. These were, 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches, and 5 sets of 10 for Pelvic Rocks.
Great Stuff!!
Started out with 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies.
Then hit 3 sets of 10 per side for 1-arm Neck Press.
Moved onto 3 sets of 10, 9 and 9 for Weighted Gironda Style Reverse Grip Chest Dips.
Then hit 1 Stage Sets of Reverse Grip Chest Dips getting 10 reps in the top 1/3 and 7 reps in the bottom 2/3's of the ROM.
Then hit 3 sets of 10, 8 and 8 for Incline Press.
And hit 1 Stage Set of Incline Press getting 8 reps in the bottom 2/3 an 5 reps in the top 1/3 of the ROM.
Rested between 30-40 second between sets and movements. This was the Volume work for the Chest.
From there it was Intensity time. Nailed a strong tri-set of 3 moves for the Shoulders, taking each move to failure and having no rest in between movements. These were 1 set of 11 for Scott's Press, 1 set of 12 for Seated Lateral Raises and 1 set of 8 for Standing Lateral Raises.
Then hit 1 set of 6 per side for 1-arm Cable Lateral Raise Negatives, taking the set to failure and using a 6-count Negative for each rep.
This was the Intensity work for the Shoulders.
Moved onto an intensity tri-set for the Triceps. Again, 3 moves, taking each to failure with no rest in between movements. These were 1 set of 8 for Triceps Press Downs, 1 set of 8 for Overhead Rope Extensions and 1 set of 10 for Reverse Grip Press Downs.
Then hit 1 set to failure of 10 reps per side for 1-arm Triceps Press Down Negatives using a 6-count Negative for each rep.
This was the Intensity Work for the Triceps.
Then it was Volume Tri-sets for the Abs. 3 movements, done for 5 sets a piece, doing them in A, B, C Fashion, taking no rest in between movements and about 15-20 seconds rest in between rounds. These were, 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches, and 5 sets of 10 for Pelvic Rocks.
Great Stuff!!
Friday August 26th morning
Awesome morning today.
Hit my Joint Mobility and Flexibility work.
Nailed 3 sets of 10 per side for Neck Work, looking to the left and to the right.
Got in a strong Isometric Power Flex Session for the Butt, hips, quads, hams, calves, feet and abs.
Then nailed 3 rounds of the Ring of Fire.
Awesome stuff!!
Hit my Joint Mobility and Flexibility work.
Nailed 3 sets of 10 per side for Neck Work, looking to the left and to the right.
Got in a strong Isometric Power Flex Session for the Butt, hips, quads, hams, calves, feet and abs.
Then nailed 3 rounds of the Ring of Fire.
Awesome stuff!!
Thursday August 25th night
Wonderful Leg Training tonight!!
Started out with 4 sets of 12, 10, 10 and 8 for Weighted Gironda Style Sissy Squats.
Moved onto 2 sets of 10 for Front Squats.
Then nailed 1 Stage Set of Front Squats nailing 8 sets in the tip 1/3 and 8 reps in the bottom 2/3's or the ROM.
Then hit 3 sets of 10, 8 and 8 for Leg Extensions, taking a 10 count Static Hold also on the final rep.
Rested between 30-40 seconds between setts and movements. This was the Volume wok for the Quads.
The it was Intensity time. Hit a tri-se for the Hamstrings of 3 movements, taking each move to failure and having no rest in between movements. These were 1 set of 11 for Leg Curls, 1 set of 13 for Stiff-leg Deadlifts and 1 set of 8 for Wide Leg Leg Curls.
Moved onto 1 set to failure, hitting 7 reps per side, of 1-leg Leg Curl Negatives, with a 6-count negative for each rep.
This was the Intensity work for the Hamstrings.
Then moved onto 2 sets of 60 and 40 for Seated Calf Raises.
Finished up with 5 sets of 10 per side for Weighted 1-leg Calf Raises.
Rested between 20-30 seconds between sets and moves.
Great stuff!!
Started out with 4 sets of 12, 10, 10 and 8 for Weighted Gironda Style Sissy Squats.
Moved onto 2 sets of 10 for Front Squats.
Then nailed 1 Stage Set of Front Squats nailing 8 sets in the tip 1/3 and 8 reps in the bottom 2/3's or the ROM.
Then hit 3 sets of 10, 8 and 8 for Leg Extensions, taking a 10 count Static Hold also on the final rep.
Rested between 30-40 seconds between setts and movements. This was the Volume wok for the Quads.
The it was Intensity time. Hit a tri-se for the Hamstrings of 3 movements, taking each move to failure and having no rest in between movements. These were 1 set of 11 for Leg Curls, 1 set of 13 for Stiff-leg Deadlifts and 1 set of 8 for Wide Leg Leg Curls.
Moved onto 1 set to failure, hitting 7 reps per side, of 1-leg Leg Curl Negatives, with a 6-count negative for each rep.
This was the Intensity work for the Hamstrings.
Then moved onto 2 sets of 60 and 40 for Seated Calf Raises.
Finished up with 5 sets of 10 per side for Weighted 1-leg Calf Raises.
Rested between 20-30 seconds between sets and moves.
Great stuff!!
Thursday, August 25, 2016
Thursday Aiugust 25th morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 for the Hand Extenders.
Got in a strong Isometric Power Flex Session for the Upper Back, Mid Back, Lats, Lower Back, Biceps, Forearms, Hands, Fingers and Abs.
Then finished up with 3 rounds of the Ring of Fire.
Great stuff!!
Also played around for a few minutes with some hand balancing stuff.
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 for the Hand Extenders.
Got in a strong Isometric Power Flex Session for the Upper Back, Mid Back, Lats, Lower Back, Biceps, Forearms, Hands, Fingers and Abs.
Then finished up with 3 rounds of the Ring of Fire.
Great stuff!!
Also played around for a few minutes with some hand balancing stuff.
Wednesday August 24th
Awesome day today.
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 per side for Neck Work, tipping to the left and the right.
Got in some Isometric Power Flex work for the Abs.
Finished up with 3rounds of the Ring of Fire.
Great stuff, no training tonight!
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 per side for Neck Work, tipping to the left and the right.
Got in some Isometric Power Flex work for the Abs.
Finished up with 3rounds of the Ring of Fire.
Great stuff, no training tonight!
Tuesday August 23rd night
Wonderful training tonight!!
Started out with 3 sets of 10, 9 and 9 for T-bar Rows.
Then hit 1 T-bar Row Stage Set getting 10 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM.
Moved onto 3 sets of 9 for Rear Delt Raises.
Then hit 2 rounds of a super set with no rest between movement hitting 2 sets of Barbell Shrugs for 10 and 12 reps and 2 sets of 20 for Dumbbell Shrugs.
Then hit 3 sets of 10, 9 and 9 per side for 1-arm Crossover Lat Pulls.
Rested about 30 seconds between sets and moves. This was the Volume work for the Upper and Mid Back.
Then moved onto 1 round of a tri-set for the Lats. Took no rest between movements and took every move to failure. These were: 1 sets of 11 for Close Grip Pull-downs, 1 set of 8 for Straight Arm Lat Pulls, and 1 set of 8 for Undergrip Pull-downs.
Then hit 1 set to failure, getting 4 reps per side with a 6-count negative on each rep, for 1-arm Lat Pull-down Negatives.
This was the Intensity Work for the Lats.
Moved onto 3 sets of 8, 8 and 7 for Kneeling Barbell Curls.
Then hit 2 sets of 7 for Barbell Gironda Perfect Curls.
Moved onto 2 sets of 9 per side for Alternating Dumbbell Curls.
Then hit 1 Stage Set for Barbell Curls getting 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM.
Rested only 30 seconds between sets and moves. This was the Volume Work for the Biceps.
Then moved onto 2 sets of 7 per side for Alternating Dumbbell Hammer Curls.
Finished up with 2 sets of 10 for Barbell Reverse Curls.
Rested only 20-30 seconds between sets and moves. This was the Volume Work for the Forearms.
Great training!!
Started out with 3 sets of 10, 9 and 9 for T-bar Rows.
Then hit 1 T-bar Row Stage Set getting 10 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM.
Moved onto 3 sets of 9 for Rear Delt Raises.
Then hit 2 rounds of a super set with no rest between movement hitting 2 sets of Barbell Shrugs for 10 and 12 reps and 2 sets of 20 for Dumbbell Shrugs.
Then hit 3 sets of 10, 9 and 9 per side for 1-arm Crossover Lat Pulls.
Rested about 30 seconds between sets and moves. This was the Volume work for the Upper and Mid Back.
Then moved onto 1 round of a tri-set for the Lats. Took no rest between movements and took every move to failure. These were: 1 sets of 11 for Close Grip Pull-downs, 1 set of 8 for Straight Arm Lat Pulls, and 1 set of 8 for Undergrip Pull-downs.
Then hit 1 set to failure, getting 4 reps per side with a 6-count negative on each rep, for 1-arm Lat Pull-down Negatives.
This was the Intensity Work for the Lats.
Moved onto 3 sets of 8, 8 and 7 for Kneeling Barbell Curls.
Then hit 2 sets of 7 for Barbell Gironda Perfect Curls.
Moved onto 2 sets of 9 per side for Alternating Dumbbell Curls.
Then hit 1 Stage Set for Barbell Curls getting 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM.
Rested only 30 seconds between sets and moves. This was the Volume Work for the Biceps.
Then moved onto 2 sets of 7 per side for Alternating Dumbbell Hammer Curls.
Finished up with 2 sets of 10 for Barbell Reverse Curls.
Rested only 20-30 seconds between sets and moves. This was the Volume Work for the Forearms.
Great training!!
Tuesday, August 23, 2016
Tuesday August 23rd morning
Great morning today!
Started out with Joint Mobility and Flexibility work.
Got in a nice and strong Isometric session for the Hand Extenders.
Hit a strong Isometric Power Flex session for the Traps, Shoulders, Chest, Triceps and Abs.
Finished up with 3 rounds of the Ring of Fire.
Great stuff!!
Love that over the first 2 weeks of the new training cycle I put on 5 pounds of muscle with zero fat accumulation.
Started out with Joint Mobility and Flexibility work.
Got in a nice and strong Isometric session for the Hand Extenders.
Hit a strong Isometric Power Flex session for the Traps, Shoulders, Chest, Triceps and Abs.
Finished up with 3 rounds of the Ring of Fire.
Great stuff!!
Love that over the first 2 weeks of the new training cycle I put on 5 pounds of muscle with zero fat accumulation.
Monday August 22nd night
Wonderful night of training!!
Started out with 3 sets of 8, 10 and 9 for Upright Rows.
Moved onto 2 sets of 10 per side for 1-arm Lying Lateral Raises,
Hit 2 sets of 12 and 10 for Seated Lateral Raises.
Got in a great Stage Set of 10 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM for Seated Lateral Raises.
Then hit 2 sets of 12 and 10 for Scott's Press.
Rested only 30 seconds between sets and movements. This was the Volume work for the Shoulders.
Then moved onto 1 round of 3 movements for the chest taking no rest in between movements and taking each move to failure. This was 1 set of 14 for Incline Press, 1 set of 9 per side for 1-arm Cable Crossovers and 1 set of 12 for Wide Grip Chest Dips.
Then hit 1 round of 3 different movements for the chest taking no rest in between movements and taking each move to failure. This was 1 set of 18 for Neck Press, 1 set of 10 per side for Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
From there it was 1 set to failure, hitting 6 reps per side, of Negative 1-arm Cable Crossovers with a 6-count Negative on each rep.
This was the Intensity work for the Chest.
From there it was onto 3 sets of 10, 7 and 8 for Overhead Triceps Rope Extensions.
Followed by 3 sets of 6 per side for 1-arm Cable Triceps Kickbacks.
Moved onto 3 sets of 9, 8 and 7 for Triceps Pressdowns.
Then hit 1 stage sets getting 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM for Triceps Pressdowns.
Rested only 30 seconds between sets and movements. This was the Volume work for the Triceps.
Then hit 5 rounds of 3 movements for the abs, taking no rest in between movements and about15 second rest between rounds. This was 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great training tonight!!
Started out with 3 sets of 8, 10 and 9 for Upright Rows.
Moved onto 2 sets of 10 per side for 1-arm Lying Lateral Raises,
Hit 2 sets of 12 and 10 for Seated Lateral Raises.
Got in a great Stage Set of 10 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM for Seated Lateral Raises.
Then hit 2 sets of 12 and 10 for Scott's Press.
Rested only 30 seconds between sets and movements. This was the Volume work for the Shoulders.
Then moved onto 1 round of 3 movements for the chest taking no rest in between movements and taking each move to failure. This was 1 set of 14 for Incline Press, 1 set of 9 per side for 1-arm Cable Crossovers and 1 set of 12 for Wide Grip Chest Dips.
Then hit 1 round of 3 different movements for the chest taking no rest in between movements and taking each move to failure. This was 1 set of 18 for Neck Press, 1 set of 10 per side for Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
From there it was 1 set to failure, hitting 6 reps per side, of Negative 1-arm Cable Crossovers with a 6-count Negative on each rep.
This was the Intensity work for the Chest.
From there it was onto 3 sets of 10, 7 and 8 for Overhead Triceps Rope Extensions.
Followed by 3 sets of 6 per side for 1-arm Cable Triceps Kickbacks.
Moved onto 3 sets of 9, 8 and 7 for Triceps Pressdowns.
Then hit 1 stage sets getting 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM for Triceps Pressdowns.
Rested only 30 seconds between sets and movements. This was the Volume work for the Triceps.
Then hit 5 rounds of 3 movements for the abs, taking no rest in between movements and about15 second rest between rounds. This was 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great training tonight!!
Monday, August 22, 2016
Monday August 22nd morning
Great morning today!
Started off with Joint Mobility and Flexibility work.
Hit 3 sets of 10 each for the Neck in the Forward and Backwards directions.
Got in a strong Isometric Power Flex session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed a really strong 3 rounds of the Ring of Fire.
Awesome stuff!!
Started off with Joint Mobility and Flexibility work.
Hit 3 sets of 10 each for the Neck in the Forward and Backwards directions.
Got in a strong Isometric Power Flex session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed a really strong 3 rounds of the Ring of Fire.
Awesome stuff!!
Saturday August 20th
Great day today.
This morning was all about Joint Mobility work.
Also hit a strong Isometric Power Flex Session for the Traps, Upper Back, Mid Back, Low Back, Biceps, Forearms, Hands and Fingers.
Then it was onto the evening.
Tonight was awesome.
Started out with 3 sets of 10 for Stiff-Leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 9 and 8 per side with a 10-count Static Hold on the last rep on each side for 1-leg Leg Curls.
Moved onto 1 Stage Set of 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM for Leg Curls.
Rested about 30 seconds between sets and movements. This was the Volume work for the Hamstrings.
From there it was onto 1 round for the Quads taking 3 moves with no rest in between them and taking each one to failure. This was 1 set of 18 for Leg Extensions, 1 set of 15 for DVR Sissy Squats and 1 set of 12 per side for 1-leg Leg Extensions.
Then hit 1 set of 13 per side for 1-leg Negative Leg Extensions using a 6-count Negative on each rep and going to failure.
This was the Intensity work for the Quads.
From there it was onto a 3 round tri-set for the calves. Taking no rest between movements and only about 30 seconds between rounds it was 3 sets of 50 for Seated Calf Raises, 3 sets of6, 6 and 8 per side for 1-leg Standing Calf Raises and 3 sets of 12, 12 and 15 per side for 1-leg Donkey Calf Raises.
This was the Volume work for the Calves.
Great training!
This morning was all about Joint Mobility work.
Also hit a strong Isometric Power Flex Session for the Traps, Upper Back, Mid Back, Low Back, Biceps, Forearms, Hands and Fingers.
Then it was onto the evening.
Tonight was awesome.
Started out with 3 sets of 10 for Stiff-Leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 9 and 8 per side with a 10-count Static Hold on the last rep on each side for 1-leg Leg Curls.
Moved onto 1 Stage Set of 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM for Leg Curls.
Rested about 30 seconds between sets and movements. This was the Volume work for the Hamstrings.
From there it was onto 1 round for the Quads taking 3 moves with no rest in between them and taking each one to failure. This was 1 set of 18 for Leg Extensions, 1 set of 15 for DVR Sissy Squats and 1 set of 12 per side for 1-leg Leg Extensions.
Then hit 1 set of 13 per side for 1-leg Negative Leg Extensions using a 6-count Negative on each rep and going to failure.
This was the Intensity work for the Quads.
From there it was onto a 3 round tri-set for the calves. Taking no rest between movements and only about 30 seconds between rounds it was 3 sets of 50 for Seated Calf Raises, 3 sets of6, 6 and 8 per side for 1-leg Standing Calf Raises and 3 sets of 12, 12 and 15 per side for 1-leg Donkey Calf Raises.
This was the Volume work for the Calves.
Great training!
Friday August 19th night
Wonderful Training Night!!
Started out with 3 sets of 10, 9 and 8 for Sternum Pull-ups.
Moved onto 2 sets of 10 for Barbell Pull-overs.
Then hit 2 sets of 12 and 10 for Parallel Grip Pull-ups.
Moved onto 1 Stage Set of 10 reps in the top 1/3 of the ROM and 7 reps in the Bottom 2/3's of the ROM for Parallel Grip Pull-ups.
Rested only 30 seconds between sets and movements. This was the Volume work for the Lats.
From there it was onto 1 round for the Mid and Upper back. Hitting 3 movements for 1 set apiece with no rest in between movements and taking all moves to failure. These were 1 set of 18 for Seated Cable Rows, 1 set of 12 for Seated Undergrip Rows and1 set of 12 per side for 1-arm Cable Rear Delt Raises.
Then hit 1 sets to failure, hitting that at 20 reps per side for 1-arm Cable Shrugs.
This was the Intensity work for the Mid and Upper Back.
From there it was1 round for the biceps. Hitting 3 moves for 1 set a piece with no rest in between movements and taking each movement to failure. These were Barbell Drag Curls for 1 set of 12, 1 set of 9 for Barbell Perfect Curls, and 1 set of 12 per side for Standing Alternating Dumbbell Concentration Curl.
Then moved onto 1 set to failure for 1-arm Concentration Curl Negatives with a 6-count negative on each rep. Hit 1 set of 7 per side.
This was the Intensity work for the biceps.
From there I hit 3 sets of 8 for Wrist Curls.
Finished up with 3 sets of 10 for Reverse Wrist Curls.
Rested about 20-30 seconds between sets and movements. This was the volume work for the forearms.
Great stuff tonight!!
Started out with 3 sets of 10, 9 and 8 for Sternum Pull-ups.
Moved onto 2 sets of 10 for Barbell Pull-overs.
Then hit 2 sets of 12 and 10 for Parallel Grip Pull-ups.
Moved onto 1 Stage Set of 10 reps in the top 1/3 of the ROM and 7 reps in the Bottom 2/3's of the ROM for Parallel Grip Pull-ups.
Rested only 30 seconds between sets and movements. This was the Volume work for the Lats.
From there it was onto 1 round for the Mid and Upper back. Hitting 3 movements for 1 set apiece with no rest in between movements and taking all moves to failure. These were 1 set of 18 for Seated Cable Rows, 1 set of 12 for Seated Undergrip Rows and1 set of 12 per side for 1-arm Cable Rear Delt Raises.
Then hit 1 sets to failure, hitting that at 20 reps per side for 1-arm Cable Shrugs.
This was the Intensity work for the Mid and Upper Back.
From there it was1 round for the biceps. Hitting 3 moves for 1 set a piece with no rest in between movements and taking each movement to failure. These were Barbell Drag Curls for 1 set of 12, 1 set of 9 for Barbell Perfect Curls, and 1 set of 12 per side for Standing Alternating Dumbbell Concentration Curl.
Then moved onto 1 set to failure for 1-arm Concentration Curl Negatives with a 6-count negative on each rep. Hit 1 set of 7 per side.
This was the Intensity work for the biceps.
From there I hit 3 sets of 8 for Wrist Curls.
Finished up with 3 sets of 10 for Reverse Wrist Curls.
Rested about 20-30 seconds between sets and movements. This was the volume work for the forearms.
Great stuff tonight!!
Friday, August 19, 2016
Friday August 19th morning
Great morning today.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 per side for Neck Work in the Looking Right and Looking Left directions.
Then nailed a great Isometric Power Flex session for the Shoulders, Traps, Chest, Triceps and Abs.
Finished up with 3 strong rounds of the Ring of Fire.
Great stuff!!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 per side for Neck Work in the Looking Right and Looking Left directions.
Then nailed a great Isometric Power Flex session for the Shoulders, Traps, Chest, Triceps and Abs.
Finished up with 3 strong rounds of the Ring of Fire.
Great stuff!!
Thursday August 18th night
Great training night!!
Started out with 3 sets of 9 for 1-arm Chest Flies.
Moved onto 3 sets of 10 for 1-arm Neck Presses.
Then nailed 3 sets of 10 for Weighted Gironda Style Reverse Grip Chest Dips.
Hit 1 stage set of Weighted Gironda Style Reverse Grip Chest Dips hitting 10 reps in the bottom 2/3's of the ROM and 8 reps in the top 1/3 ROM.
Nailed 3 sets of 12, 9 and 7 for Incline Press.
Then nailed 1 stage set of Incline Press getting 9 reps in the bottom 2/3's of the ROM and 5 reps in the top 1/3 of the ROM.
Rested between 30-40 seconds between sets and movements. This was the Volume work for the chest.
Moved onto 1 round of 3 movements for the shoulders with no rest between movements and took every movement to failure. This was 1 set of 12 for Scott's Press, 1 set of 13 for Seated Lateral Raises and 1 set of 8 for Standing Lateral Raises.
Then hit 1 set of 5 per side for 1-arm Negative Cable Lateral Raises with a 6-count Negative on each rep.
This was the Intensity work for the shoulders.
From there it was onto 1 round of 3 movements for the Triceps with no rest between movements and taking each move to failure. This was 1 set of 8 for Triceps Pressdowns, 1 set of 8 for Overhead Triceps Rope Extensions and 1 set of 7 for Reverse Grip Triceps Pressdowns.
Then nailed 1 set of 7 per side for 1-arm Negative Triceps Pressdowns with a 6-count Negative on each rep.
This was the Intensity work for the Triceps.
Finished off with a 5 round tri-set for the Abs. Took no rest between movements and only about 15 seconds rest between round for 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
That was the Volume work for the Abs.
Great training tonight!!
Started out with 3 sets of 9 for 1-arm Chest Flies.
Moved onto 3 sets of 10 for 1-arm Neck Presses.
Then nailed 3 sets of 10 for Weighted Gironda Style Reverse Grip Chest Dips.
Hit 1 stage set of Weighted Gironda Style Reverse Grip Chest Dips hitting 10 reps in the bottom 2/3's of the ROM and 8 reps in the top 1/3 ROM.
Nailed 3 sets of 12, 9 and 7 for Incline Press.
Then nailed 1 stage set of Incline Press getting 9 reps in the bottom 2/3's of the ROM and 5 reps in the top 1/3 of the ROM.
Rested between 30-40 seconds between sets and movements. This was the Volume work for the chest.
Moved onto 1 round of 3 movements for the shoulders with no rest between movements and took every movement to failure. This was 1 set of 12 for Scott's Press, 1 set of 13 for Seated Lateral Raises and 1 set of 8 for Standing Lateral Raises.
Then hit 1 set of 5 per side for 1-arm Negative Cable Lateral Raises with a 6-count Negative on each rep.
This was the Intensity work for the shoulders.
From there it was onto 1 round of 3 movements for the Triceps with no rest between movements and taking each move to failure. This was 1 set of 8 for Triceps Pressdowns, 1 set of 8 for Overhead Triceps Rope Extensions and 1 set of 7 for Reverse Grip Triceps Pressdowns.
Then nailed 1 set of 7 per side for 1-arm Negative Triceps Pressdowns with a 6-count Negative on each rep.
This was the Intensity work for the Triceps.
Finished off with a 5 round tri-set for the Abs. Took no rest between movements and only about 15 seconds rest between round for 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
That was the Volume work for the Abs.
Great training tonight!!
Thursday August 18th morning.
Great morning today.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 for DVR Hand Extensions.
Got in a nice Isometric Power Flex Session for the Abs.
Then hit 3 strong rounds of the Ring of Fire.
Great stuff!!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 for DVR Hand Extensions.
Got in a nice Isometric Power Flex Session for the Abs.
Then hit 3 strong rounds of the Ring of Fire.
Great stuff!!
Wednesday August 17th
Wonderful morning!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 per side for Neck Work in the Tipping Left and Tipping Right directions
Hit a strong Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed 3 rounds of the Ring of Fire.
Great stuff!!
No training tonight.
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 per side for Neck Work in the Tipping Left and Tipping Right directions
Hit a strong Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed 3 rounds of the Ring of Fire.
Great stuff!!
No training tonight.
Tuesday August 16th night
Wonderful night of training!!
Started out with 4 sets of 10, 10, 8 and 8 for Weighted Gironda Style Sissy Squats.
Moved onto 2 sets of 10 for Front Squats.
Then hit 1 Stage Set of Front Squats hitting 8 reps in the bottom 2/3's of the ROM and 8 reps in the top 1/3 of the ROM.
Thn hit 3 sets of 10, 8 and 8 with a 10-count Static Contraction on the final rep for Leg Extensions.
Rested between 30-40 seconds between sets and movements. That was the Volume work for the Quads.
From there it was 1 round of 3 movements with no rest in between movements, taking each movement to failure. This included 1 set of 12 for Leg Curls, 1 set of 13 for Stiff-Leg Deadlifts and 1 set of 6 for Wide Leg Curl.
Moved onto 1 set of 6 per side for 1-leg Negative Leg Curls, taking a 6-count Negative on each rep.
This was the Intensity work for the Hams.
Then moved onto 2 sets of 50 for Seated Calf Raises.
Finished up with 5 sets of 10 per side for 1-leg Standing Calf Raises.
Rested only 30-40 seconds between sets and movements.
Great Training!!
Started out with 4 sets of 10, 10, 8 and 8 for Weighted Gironda Style Sissy Squats.
Moved onto 2 sets of 10 for Front Squats.
Then hit 1 Stage Set of Front Squats hitting 8 reps in the bottom 2/3's of the ROM and 8 reps in the top 1/3 of the ROM.
Thn hit 3 sets of 10, 8 and 8 with a 10-count Static Contraction on the final rep for Leg Extensions.
Rested between 30-40 seconds between sets and movements. That was the Volume work for the Quads.
From there it was 1 round of 3 movements with no rest in between movements, taking each movement to failure. This included 1 set of 12 for Leg Curls, 1 set of 13 for Stiff-Leg Deadlifts and 1 set of 6 for Wide Leg Curl.
Moved onto 1 set of 6 per side for 1-leg Negative Leg Curls, taking a 6-count Negative on each rep.
This was the Intensity work for the Hams.
Then moved onto 2 sets of 50 for Seated Calf Raises.
Finished up with 5 sets of 10 per side for 1-leg Standing Calf Raises.
Rested only 30-40 seconds between sets and movements.
Great Training!!
Tuesday, August 16, 2016
Tuseday August 16th morning
Awesome morning today!
Started out with Joint Mobility work and Flexibility work.
Hit a strong Isometric session for the Hand Extenders.
Got in a really strong Isometric Power Flex session for the Upper back, Mid back, Lats, Lower Back, Biceps, Forearms, Hands, Fingers and Abs.
Then hit 3 rounds of the Ring of Fire.
Feeling strong and awesome!!
Started out with Joint Mobility work and Flexibility work.
Hit a strong Isometric session for the Hand Extenders.
Got in a really strong Isometric Power Flex session for the Upper back, Mid back, Lats, Lower Back, Biceps, Forearms, Hands, Fingers and Abs.
Then hit 3 rounds of the Ring of Fire.
Feeling strong and awesome!!
Moday August 15th night
Wonderful training tonight.
Started out with 3 sets of 10, 8 and 8 for T-bar Rows.
Moved onto 1 Stage Set of T-bar Rows getting 8 reps for the top 1/3 of the ROM and 6 reps for the bottom 2/3's of the ROM.
Then hit 2 super sets, taking no rest in between movements, of 2 sets of 10 for Barbell Shrugs and 2 sets of 15 for Dumbbell Shrugs.
Then hit 3 sets of 8 per side for 1-arm Cable Cross Lat Pulls.
Rested between 30-40 seconds between sets and movements. This was the Volume work for the Upper and Mid Back.
Moved onto 1 tri-set for the lats, taking no rest in between movements and taking each movement to failure. Hit 1 set of 16 for Close Grip Pull-downs, 1 set of 10 for Straight Arm Lat Pulls and 1 set of 10 for Undergrip Pull-downs.
Then hit 1 set of 6 per side for 1-arm Lat Pull-down Negatives using a 6-count negative.
That was the Intensity work for the lats.
Moved onto 3 sets of 8 for Kneeling Barbell Curls.
Then hit 2 sets of 6 for Barbell Gironda Style Perfect Curls.
Then hit 2 sets of 8 per side for Alternating Dumbbell Curls.
Moved onto 1 Stage Set Barbell Curls hitting 8 reps for the top 1/3 of the ROM and 6 reps for the bottom 2/3's of the ROM.
Rested between 30-40 seconds between sets and movements. This was the Volume work for the Biceps.
Then moved onto 3 sets of 8 per side for Hammer Curls.
Finished up with 3 sets of 8 for Reverse Curls.
Again, rested about 20-30 seconds between sets and movements. This was the volume work for the forearms and Brachi muscles.
Great stuff!!
Started out with 3 sets of 10, 8 and 8 for T-bar Rows.
Moved onto 1 Stage Set of T-bar Rows getting 8 reps for the top 1/3 of the ROM and 6 reps for the bottom 2/3's of the ROM.
Then hit 2 super sets, taking no rest in between movements, of 2 sets of 10 for Barbell Shrugs and 2 sets of 15 for Dumbbell Shrugs.
Then hit 3 sets of 8 per side for 1-arm Cable Cross Lat Pulls.
Rested between 30-40 seconds between sets and movements. This was the Volume work for the Upper and Mid Back.
Moved onto 1 tri-set for the lats, taking no rest in between movements and taking each movement to failure. Hit 1 set of 16 for Close Grip Pull-downs, 1 set of 10 for Straight Arm Lat Pulls and 1 set of 10 for Undergrip Pull-downs.
Then hit 1 set of 6 per side for 1-arm Lat Pull-down Negatives using a 6-count negative.
That was the Intensity work for the lats.
Moved onto 3 sets of 8 for Kneeling Barbell Curls.
Then hit 2 sets of 6 for Barbell Gironda Style Perfect Curls.
Then hit 2 sets of 8 per side for Alternating Dumbbell Curls.
Moved onto 1 Stage Set Barbell Curls hitting 8 reps for the top 1/3 of the ROM and 6 reps for the bottom 2/3's of the ROM.
Rested between 30-40 seconds between sets and movements. This was the Volume work for the Biceps.
Then moved onto 3 sets of 8 per side for Hammer Curls.
Finished up with 3 sets of 8 for Reverse Curls.
Again, rested about 20-30 seconds between sets and movements. This was the volume work for the forearms and Brachi muscles.
Great stuff!!
Monday, August 15, 2016
Monday, August 15th morning
Great morning today.
Got in my Joint Mobility and Flexibility work.
Hit 3 sets of 10 each for the Neck in the Forward and Backwards direction.
Got in some strong Isometric Power Flexes for the Shoulders, Traps, Chest, Triceps and Abs.
Finished up with 3 rounds of the Ring of Fire.
Awesome stuff!!
Got in my Joint Mobility and Flexibility work.
Hit 3 sets of 10 each for the Neck in the Forward and Backwards direction.
Got in some strong Isometric Power Flexes for the Shoulders, Traps, Chest, Triceps and Abs.
Finished up with 3 rounds of the Ring of Fire.
Awesome stuff!!
Sunday August 14th
Great day today.
Hit my Joint Mobility work this morning.
Had the rest of the day off from training!!
Hit my Joint Mobility work this morning.
Had the rest of the day off from training!!
Saturday August 13th
Wonderful Training Day today.
This morning started out with Joint Mobility work.
Then I hit some strong Isometric Power Flex work for the Butt, Quads, Hips, Hams, and Calves.
Finished off with 3 rounds of the Ring of Fire.
Great stuff!!
The evening was even better.
Started out with 3 sets of 8 for Upright Rows.
Then hit 2 sets of 8 per side for 1-rm Lying Lateral Raises.
Moved onto 2 sets 9 for Seated Lateral Raises.
Then hit 1 stage set for Seated Lateral Raises hitting 10 reps for the top 1/3 of the ROM ad 5 reps for the bottom 2/3's of the ROM.
Moved onto 2 sets of 10 and 8 or Scott's Press.
That was the volume work for the shoulders. Rested about 30-40 seconds between sets and movements.
Then it was 1 tri-set with no rest in between movements for 1 sets of 10 for Incline Press, 1-set of 10 per side for 1-arm Cable Cross-overs, and 1 set of 10 for Wide Grip Dips. Took everything to failure.
Then hit 1 tri-set with no rest in between movements for 1 set of 18 for Neck Press, 1 set of 10 per side for 1-arm Cable Cross-overs, and1 set of 20 for Feet-elevated Push-ups, taking everything to failure
Then hit 1 set of 4 per side for Negative 1-arm Cable Crossovers with a 6-count negative.
That was the Intensity work for the chest.
Moved onto 3 sets of 10, 7 and 7 for Overhead Rope Triceps Extensions.
Then hit 3 sets of 8, 6 and 7 per side for Cable Triceps Kickbacks.
And 3 sets of 10, 8 and 7 for Triceps Pressdowns.
Moved onto 1 stage set of Triceps Pressdowns getting 8 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM.
That was the volume work for the Triceps. Rested between 30-40 seconds between sets and movements.
Finished up with 5 tri-sets of the Abs. With no rest between movements and about 20 seconds rest between rounds hit 5 sets of 10 for Lat Pull Crunches, 3 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great training!!
This morning started out with Joint Mobility work.
Then I hit some strong Isometric Power Flex work for the Butt, Quads, Hips, Hams, and Calves.
Finished off with 3 rounds of the Ring of Fire.
Great stuff!!
The evening was even better.
Started out with 3 sets of 8 for Upright Rows.
Then hit 2 sets of 8 per side for 1-rm Lying Lateral Raises.
Moved onto 2 sets 9 for Seated Lateral Raises.
Then hit 1 stage set for Seated Lateral Raises hitting 10 reps for the top 1/3 of the ROM ad 5 reps for the bottom 2/3's of the ROM.
Moved onto 2 sets of 10 and 8 or Scott's Press.
That was the volume work for the shoulders. Rested about 30-40 seconds between sets and movements.
Then it was 1 tri-set with no rest in between movements for 1 sets of 10 for Incline Press, 1-set of 10 per side for 1-arm Cable Cross-overs, and 1 set of 10 for Wide Grip Dips. Took everything to failure.
Then hit 1 tri-set with no rest in between movements for 1 set of 18 for Neck Press, 1 set of 10 per side for 1-arm Cable Cross-overs, and1 set of 20 for Feet-elevated Push-ups, taking everything to failure
Then hit 1 set of 4 per side for Negative 1-arm Cable Crossovers with a 6-count negative.
That was the Intensity work for the chest.
Moved onto 3 sets of 10, 7 and 7 for Overhead Rope Triceps Extensions.
Then hit 3 sets of 8, 6 and 7 per side for Cable Triceps Kickbacks.
And 3 sets of 10, 8 and 7 for Triceps Pressdowns.
Moved onto 1 stage set of Triceps Pressdowns getting 8 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM.
That was the volume work for the Triceps. Rested between 30-40 seconds between sets and movements.
Finished up with 5 tri-sets of the Abs. With no rest between movements and about 20 seconds rest between rounds hit 5 sets of 10 for Lat Pull Crunches, 3 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great training!!
Friday August 12th night
Amazing and awesome night of training tonight!!
Started out with 3 sets of 10, 10 and 8 for Stiff-Leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 10 and 8, with a 10 second Static Contraction on the final rep per side for 1-leg Leg Curls.
Then hit 1 set of 8 for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM for a Stage Set of Leg Curls.
That was the Volume training for the Hamstrings, rested about 30-40 seconds between sets and movements.
Then moved onto 1 tri-set with no rest between movements of 1 sets of 20 for Leg Extensions, 1 set of 20 for Sissy Squats, and 1 set of9 per side for 1-Leg Leg Extensions, taking everything to failure.
Then hit 1 set of 12 per side for 1-leg Negative Leg Extensions with a 6-count negative.
That was the Intensity work for the Quads.
From there it was onto 3 super sets, taking no rest between movements and minimal rest between rounds of 3 sets of 45, 40 and 40 reps for Seated Calf Raises, 3 sets of 6 per side for 1-leg Calf Raises and 3 sets of 12 per side for 1-leg Donkey Calf Raises.
Great training!!
Started out with 3 sets of 10, 10 and 8 for Stiff-Leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 10 and 8, with a 10 second Static Contraction on the final rep per side for 1-leg Leg Curls.
Then hit 1 set of 8 for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM for a Stage Set of Leg Curls.
That was the Volume training for the Hamstrings, rested about 30-40 seconds between sets and movements.
Then moved onto 1 tri-set with no rest between movements of 1 sets of 20 for Leg Extensions, 1 set of 20 for Sissy Squats, and 1 set of9 per side for 1-Leg Leg Extensions, taking everything to failure.
Then hit 1 set of 12 per side for 1-leg Negative Leg Extensions with a 6-count negative.
That was the Intensity work for the Quads.
From there it was onto 3 super sets, taking no rest between movements and minimal rest between rounds of 3 sets of 45, 40 and 40 reps for Seated Calf Raises, 3 sets of 6 per side for 1-leg Calf Raises and 3 sets of 12 per side for 1-leg Donkey Calf Raises.
Great training!!
Friday Auust 12th morning
Great morning today.
Hit my Joint Mobility and Flexibility work.
Got in some very strong Isometric Power Flex work for the Traps, Upper Back, Mid Back, Lower Back, Biceps, Forearms, Hands, Fingers and Abs.
Also hit 3 sets of 10 per side for the neck, looking to the right and looking to the left.
Great stuff!!
Hit my Joint Mobility and Flexibility work.
Got in some very strong Isometric Power Flex work for the Traps, Upper Back, Mid Back, Lower Back, Biceps, Forearms, Hands, Fingers and Abs.
Also hit 3 sets of 10 per side for the neck, looking to the right and looking to the left.
Great stuff!!
Thursday August 11th night
Awesome Training!!
Started out with 3 sets of 10, 8 and 6 for Sternum Pull-ups.
Moved onto 2 sets of 8 for Barbell Pull-Overs
Then hit 2 sets of10 and 8 for Parallel Grip Pull-ups
Moved onto a stage set of 8 reps for the top 1/3 of the movement and 5 reps for the bottom 2/3's of the movement for Parallel Grip Pull-ups.
That completed the volume training for the lats. Only took between 30-40 seconds rest between sets and movements.
From there it was 1 tri-set with no rest between movements for 1 set of 12 for Low Pulley Cable Rows, 1 set of 9 for Low Cable Wide Grip Rows and 1 set of 7 per side for 1-arm Cable Rear Delt Raises. Taking each movement to failure.
From that it was 1 set of 15 reps per side, taking it to failure, for1-arm Cable Shrugs.
That hit the Intensity work for the traps and mid back.
Moved onto 1 tri-set with no rest between movements for 1 set of 7 for Barbell Drag Curls, 1 set of 6 for Barbell Gironda Perfect Curls, and 1 set of10 per side for Alternating Dumbbell Concentration Curls, taking each movement to failure.
Then hit 1 set of 7 per side for Negative Dumbbell Concentration Curls, with a 6-count negative on each rep, taking them to failure.
That was the Intensity training for the Biceps.
Then hit 3 sets of 8, 8 and 6 for Wrist Curls.
And finished off with 3 sets o 8, 8 and 8 for Reverse Wrist Curls.
Only rested between 30-40 seconds between sets and movements.
Great stuff!!
Started out with 3 sets of 10, 8 and 6 for Sternum Pull-ups.
Moved onto 2 sets of 8 for Barbell Pull-Overs
Then hit 2 sets of10 and 8 for Parallel Grip Pull-ups
Moved onto a stage set of 8 reps for the top 1/3 of the movement and 5 reps for the bottom 2/3's of the movement for Parallel Grip Pull-ups.
That completed the volume training for the lats. Only took between 30-40 seconds rest between sets and movements.
From there it was 1 tri-set with no rest between movements for 1 set of 12 for Low Pulley Cable Rows, 1 set of 9 for Low Cable Wide Grip Rows and 1 set of 7 per side for 1-arm Cable Rear Delt Raises. Taking each movement to failure.
From that it was 1 set of 15 reps per side, taking it to failure, for1-arm Cable Shrugs.
That hit the Intensity work for the traps and mid back.
Moved onto 1 tri-set with no rest between movements for 1 set of 7 for Barbell Drag Curls, 1 set of 6 for Barbell Gironda Perfect Curls, and 1 set of10 per side for Alternating Dumbbell Concentration Curls, taking each movement to failure.
Then hit 1 set of 7 per side for Negative Dumbbell Concentration Curls, with a 6-count negative on each rep, taking them to failure.
That was the Intensity training for the Biceps.
Then hit 3 sets of 8, 8 and 6 for Wrist Curls.
And finished off with 3 sets o 8, 8 and 8 for Reverse Wrist Curls.
Only rested between 30-40 seconds between sets and movements.
Great stuff!!
Hahahahahahahahaha!!!
Hahahahahahaha!! You have to love it when you're out for a walk. It's a warm out so the shirt's off. I get stopped by a young gentleman that tells me, "You know, man, you have an awesome body. But just wait until you turn 30, it'll be all down hill from there." He was flabbergasted when I told him I was 40, he wouldn't believe it. Then I pulled out my license and proved it and his jaw hit the floor. Hahahahahahahaha!! Happy Muscle Up Monday everyone!!
Thursday, August 11, 2016
Some Martial Arts Fun
Having some Martial Arts Fun:
Honoring
Ba Gua Chuan
Karate, Tea kwon Do and Kempo
Shaolin Chuan
Judo, Jiu-Jitsu and Sambo
Thursday August 11th morning
Great morning today.
Started out with Joint mobility and Flexibility Work.
Then hit 3 sets of 10 for the Hand Extenders.
Nailed some strong Isometric Power Flex work for the Shoulders, Traps, Chest, Triceps and abs.
Finished up with 3 rounds of the Ring of Fire.
Awesome stuff!!
Started out with Joint mobility and Flexibility Work.
Then hit 3 sets of 10 for the Hand Extenders.
Nailed some strong Isometric Power Flex work for the Shoulders, Traps, Chest, Triceps and abs.
Finished up with 3 rounds of the Ring of Fire.
Awesome stuff!!
Wednesday August 10th
Great morning today. It's an off day for training, for the most part.
Started out with Joint Mobility and Flexibility work.
Hit 3 sets f 10 for the Neck in Tipping to the right and Tipping to the Left.
Got in some strong Isometric Power Flex work for the abs.
Hit 3 sets of the Ring of Fire.
Started out with Joint Mobility and Flexibility work.
Hit 3 sets f 10 for the Neck in Tipping to the right and Tipping to the Left.
Got in some strong Isometric Power Flex work for the abs.
Hit 3 sets of the Ring of Fire.
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