Awesome morning today!!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for Neck Work, working the looking to the right and looking to the left movements.
Then did a little Vacuum practice.
Felt great!!
Friday, September 30, 2016
Thursday Sept 29th night
Wonderful training tonight!!
Started out with 2 sets of 10 for Straight Arm Lat pulls, getting a great stretch at the top and a strong squeeze at the bottom of every set, taking each one to failure.
Then hit 2 sets of 5 for Super Slow Lat Pull Downs, Using a 10 second lifting and 10 second lowering of the weight and taking it to failure.
Then hit 2 sets of 8 for Undergrip Lat Pull Downs, done very strict and controlled with a good stretch at the top and squeeze at the bottom taking them to failure
Moved onto 2 sets of 5 for Super Slow Seated Cable Rows, taking a 10 second lift and 10 second lowering protocol, and going to failure.
The hit 2 sets of 20 seconds and 15 seconds per side for 1-arm Cable Rear Delt Raise Static Holds with a nice controlled lowering after failure was hit.
From there it was Super Set time. Did 2 rounds of 2 moves with no rest between moves and minimal rest between rounds, taking both moves to failure. These were 2 sets of 10 for Barbell Power Shrugs and Dumbbell Shrugs in a controlled manner.
Great training!!
Started out with 2 sets of 10 for Straight Arm Lat pulls, getting a great stretch at the top and a strong squeeze at the bottom of every set, taking each one to failure.
Then hit 2 sets of 5 for Super Slow Lat Pull Downs, Using a 10 second lifting and 10 second lowering of the weight and taking it to failure.
Then hit 2 sets of 8 for Undergrip Lat Pull Downs, done very strict and controlled with a good stretch at the top and squeeze at the bottom taking them to failure
Moved onto 2 sets of 5 for Super Slow Seated Cable Rows, taking a 10 second lift and 10 second lowering protocol, and going to failure.
The hit 2 sets of 20 seconds and 15 seconds per side for 1-arm Cable Rear Delt Raise Static Holds with a nice controlled lowering after failure was hit.
From there it was Super Set time. Did 2 rounds of 2 moves with no rest between moves and minimal rest between rounds, taking both moves to failure. These were 2 sets of 10 for Barbell Power Shrugs and Dumbbell Shrugs in a controlled manner.
Great training!!
Thursday, September 29, 2016
Thursday Sept 29th morning
Awesome morning today!!
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 for DVR Hand Extensions.
Practiced the Vacuum.
Great stuff!!
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 for DVR Hand Extensions.
Practiced the Vacuum.
Great stuff!!
Wednesday Sept 28th
Awesome day today.
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for the Neck, Working the Tilting to the Right and to the Left actions.
Practiced my Vacuum.
Great stuff, no training tonight.
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for the Neck, Working the Tilting to the Right and to the Left actions.
Practiced my Vacuum.
Great stuff, no training tonight.
Tuesday Sept 27th night
Awesome training tonight!!
Started out with 2 sets of 10 for Stiff Leg Deadlifts.
Moved onto 2 sets of 5 and 4 reps for Super Slow Leg Curls, taking 10 seconds up and 10 seconds down per rep and going to failure.
Then hit 2 sets of 15 second holds for1-leg Leg Curl Static Holds.
Moved onto 2 sets of 12 for Lat Pull Crunches
Finished up with 2 sets of 12 for Weighted Cable Crunches.
Great training!!
Started out with 2 sets of 10 for Stiff Leg Deadlifts.
Moved onto 2 sets of 5 and 4 reps for Super Slow Leg Curls, taking 10 seconds up and 10 seconds down per rep and going to failure.
Then hit 2 sets of 15 second holds for1-leg Leg Curl Static Holds.
Moved onto 2 sets of 12 for Lat Pull Crunches
Finished up with 2 sets of 12 for Weighted Cable Crunches.
Great training!!
Tuesday, September 27, 2016
Tuesday September 27th morning
Awesome morning today.
Hit my Joint Mobility and Flexibility work.
Got in some strong Isometrics for the Hand Extenders.
Practiced some Vacuums too.
Felt awesome!!
Hit my Joint Mobility and Flexibility work.
Got in some strong Isometrics for the Hand Extenders.
Practiced some Vacuums too.
Felt awesome!!
Monday September 26th night
Awesome training tonight!!
Started out with 2 sets of 8 and 14 per side for 1-arm Incline Cable Crossovers, taking each set to failure.
Moved onto 2 sets of 4 for Super Slow Incline Press, taking 10 seconds up and 10 seconds down per rep, and going to failure.
Then hit 2 sets of 10 second holds for 1-arm Cable Crossover Static Holds, taking the holds to failure followed by a controlled and slow negative.
From there moved onto 2 sets of 7 and 6 for Barbell Curls, really concentrating on the deliberate contraction of the biceps to raise the weight, squeezing the crap out of it at the top, and a nice and slow negative to end each rep.
Then hit 2 sets of 6 and 5 for Barbell Gironda Style Perfect Curls using the same protocol as above and making sure to get a great stretch at the bottom of each rep.
Then hit 2 sets of 8 for Alternating Dumbbell Curls.
Finished up with 2 sets of 6 and 7 for Hammer Curls.
Great training!!
Felt good to be back!
Started out with 2 sets of 8 and 14 per side for 1-arm Incline Cable Crossovers, taking each set to failure.
Moved onto 2 sets of 4 for Super Slow Incline Press, taking 10 seconds up and 10 seconds down per rep, and going to failure.
Then hit 2 sets of 10 second holds for 1-arm Cable Crossover Static Holds, taking the holds to failure followed by a controlled and slow negative.
From there moved onto 2 sets of 7 and 6 for Barbell Curls, really concentrating on the deliberate contraction of the biceps to raise the weight, squeezing the crap out of it at the top, and a nice and slow negative to end each rep.
Then hit 2 sets of 6 and 5 for Barbell Gironda Style Perfect Curls using the same protocol as above and making sure to get a great stretch at the bottom of each rep.
Then hit 2 sets of 8 for Alternating Dumbbell Curls.
Finished up with 2 sets of 6 and 7 for Hammer Curls.
Great training!!
Felt good to be back!
Monday, September 26, 2016
Monday Septmeber 26th morning
Starting off the new training cycle!!!
Looking so forward to it!!!
This morning started off with Joint Mobility and Flexibility work.
Moved into 3 sets of 10 for the neck in both the Forward and Backwards directions.
Also worked on my Vacuum technique.
Great stuff!!
Looking forward to tonight and the new training cycle!!
Looking so forward to it!!!
This morning started off with Joint Mobility and Flexibility work.
Moved into 3 sets of 10 for the neck in both the Forward and Backwards directions.
Also worked on my Vacuum technique.
Great stuff!!
Looking forward to tonight and the new training cycle!!
Friday September 23rd, Saturday September 24th and Sunday September 25th
Finished up the Back off/De-load week very nicely.
Each day was all about Joint Mobility and Flexibility work.
Great stuff.
Feeling rested and recovered and hungry for the new training cycle!!
Each day was all about Joint Mobility and Flexibility work.
Great stuff.
Feeling rested and recovered and hungry for the new training cycle!!
Thursday, September 22, 2016
Thursday September 22nd
Again, having some fun with the back off and de load week.
Took today to just focus on some Joint Mobility and Flexibility work.
And hit some Isometric Power Flex work for the abs.
Took today to just focus on some Joint Mobility and Flexibility work.
And hit some Isometric Power Flex work for the abs.
Wednesday September 21
Keeping up the back off/de-load week recovery.
Today was all about:
Joint Mobility
Flexibility
And some Isometric Power Flexes for the Abs.
Good stuff!
Today was all about:
Joint Mobility
Flexibility
And some Isometric Power Flexes for the Abs.
Good stuff!
Tuesday, September 20, 2016
Tueseday September 20th
Continuing on the back off/de-load week.
So today was all about:
Joint Mobility and Flexibility work.
And a little Isometric Power Flexing for the abs.
No training tonight!
So today was all about:
Joint Mobility and Flexibility work.
And a little Isometric Power Flexing for the abs.
No training tonight!
Monday, September 19, 2016
Monday September 19th Start of the back off week
Today is the start of the Back off/De-load week.
This morning was all about Joint mobility and Flexibility work.
Got in some Isometric Power Flexes work for the abs.
Tonight's all about rest and recovery.
This morning was all about Joint mobility and Flexibility work.
Got in some Isometric Power Flexes work for the abs.
Tonight's all about rest and recovery.
Satruday September 17th
Great day today.
Started out the morning with Joint Mobility work and Isometric Power Flexes for the Traps, Shoulders, Chest and Triceps.
Then the evening was the final training night for the Cycle!!
Started with 3 sets of 10 for T-bar Rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the hardest part and 8 reps in the easiest part of the ROM.
Then hit 3 sets of 8 for Rear Delt Raises.
Moved onto 2 rounds of a super set using 2 moves and having no rest between moves, minimal rest between rounds. This was 2 sets of 10 for Barbell Shrugs and 2 sets of 25 for Dumbbell Shrugs.
Then hit 3 sets of 10 per side for 1-arm Lat Pull Cable Crossovers.
Rested minimally between sets and moves. This was the Volume work for the Upper and Mid Back.
Then it was time for an Intensity Tri-set for the Lats. 3 moves, no rest between them, taking them all to failure. These were 1 set of 8 for Close-grip Lat Pulldowns, 1 set of 7 for Straight Arm Lat Pulls and 1 set of 8 for Undergrip Lat Pulldowns.
Then hit 1 set of 4 per side for 1-arm Lat Pulldown Negatives, using a 6-count negative on each rep and taking everything to failure.
This was the Intensity work for the Lats.
Moved onto 3 sets f 10, 10and 8 for Kneeling Barbell Curls.
Then hit 2 sets of 8 for Gironda Style Barbell Perfect Curls.
Then hit 2 sets of 9 per side for Standing Alternating Dumbbell Curls.
Got in 1 Stage Set of Barbell Curls getting10 reps in the hardest an 6 reps in the easiest parts of th ROM.
Rested minimally between sets and moves. This was the Volume work for the Biceps.
Then hit 2 sets of 9 for Dumbbell Hammer Curls.
Finished off with 2 sets of 10 for Reverse Curls.
Great night of training. Great ending to a wonderful cycle.
Started out the morning with Joint Mobility work and Isometric Power Flexes for the Traps, Shoulders, Chest and Triceps.
Then the evening was the final training night for the Cycle!!
Started with 3 sets of 10 for T-bar Rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the hardest part and 8 reps in the easiest part of the ROM.
Then hit 3 sets of 8 for Rear Delt Raises.
Moved onto 2 rounds of a super set using 2 moves and having no rest between moves, minimal rest between rounds. This was 2 sets of 10 for Barbell Shrugs and 2 sets of 25 for Dumbbell Shrugs.
Then hit 3 sets of 10 per side for 1-arm Lat Pull Cable Crossovers.
Rested minimally between sets and moves. This was the Volume work for the Upper and Mid Back.
Then it was time for an Intensity Tri-set for the Lats. 3 moves, no rest between them, taking them all to failure. These were 1 set of 8 for Close-grip Lat Pulldowns, 1 set of 7 for Straight Arm Lat Pulls and 1 set of 8 for Undergrip Lat Pulldowns.
Then hit 1 set of 4 per side for 1-arm Lat Pulldown Negatives, using a 6-count negative on each rep and taking everything to failure.
This was the Intensity work for the Lats.
Moved onto 3 sets f 10, 10and 8 for Kneeling Barbell Curls.
Then hit 2 sets of 8 for Gironda Style Barbell Perfect Curls.
Then hit 2 sets of 9 per side for Standing Alternating Dumbbell Curls.
Got in 1 Stage Set of Barbell Curls getting10 reps in the hardest an 6 reps in the easiest parts of th ROM.
Rested minimally between sets and moves. This was the Volume work for the Biceps.
Then hit 2 sets of 9 for Dumbbell Hammer Curls.
Finished off with 2 sets of 10 for Reverse Curls.
Great night of training. Great ending to a wonderful cycle.
Friday Setpember 16th night
Great training tonight!!
Started out with 3 sets of 10, 10 and 9 for Upright Rows.
Moved onto 2 sets of 8 per side for 1-arm Lying Lateral Raises.
Then hit 2 sets of 9 for Seated Lateral Raises.
Got in 1 strong Stage Set of Seated Lateral Raises getting 8 reps in both the toughest and the easiest parts of the ROM.
Then hit 2 sets of 12 and 9 for Scott's Press.
Rested minimally between sets and moves. This was the Volume work for the Shoulders.
From there it was onto an Intensity Tri-set for the Chest. 3 moves, no rest in between moves, taking everything to failure. This was 1 set of 15 for Incline Press, 1 set of 7 per side for 1-arm Incline Cable Flies, 1 set of 14 for Wide Grip Chest dips.
Then it was time for a 2nd Intensity Tri-set for the chest. Again, 3 moves, no rest between moves, taking everything to failure. This was 1 set of 19 for Neck Press, 1 set of 6 per side for 1-arm Cable Crossovers, and 1 set of 30 for Feet-elevated Push ups.
Then hit1 set of 6 per side for 1-arm Incline Press 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 9, 8 and 8 for Overhead Rope Extensions.
Moved onto 3 sets of 7 per side for 1-arm Cable Kickbacks.
Then hit 3 sets of 9 for Triceps Pressdowns.
Got in 1 strong Stage set of Triceps Pressdowns getting 8 reps in the hardest part and 4 reps in the easiest part of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Triceps.
Finished off with 5 rounds of a Volume Tri-set for the Abs. 5 rounds of 3 moves, no rest in between moves, minimal 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 10, 10 and 9 for Upright Rows.
Moved onto 2 sets of 8 per side for 1-arm Lying Lateral Raises.
Then hit 2 sets of 9 for Seated Lateral Raises.
Got in 1 strong Stage Set of Seated Lateral Raises getting 8 reps in both the toughest and the easiest parts of the ROM.
Then hit 2 sets of 12 and 9 for Scott's Press.
Rested minimally between sets and moves. This was the Volume work for the Shoulders.
From there it was onto an Intensity Tri-set for the Chest. 3 moves, no rest in between moves, taking everything to failure. This was 1 set of 15 for Incline Press, 1 set of 7 per side for 1-arm Incline Cable Flies, 1 set of 14 for Wide Grip Chest dips.
Then it was time for a 2nd Intensity Tri-set for the chest. Again, 3 moves, no rest between moves, taking everything to failure. This was 1 set of 19 for Neck Press, 1 set of 6 per side for 1-arm Cable Crossovers, and 1 set of 30 for Feet-elevated Push ups.
Then hit1 set of 6 per side for 1-arm Incline Press 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 9, 8 and 8 for Overhead Rope Extensions.
Moved onto 3 sets of 7 per side for 1-arm Cable Kickbacks.
Then hit 3 sets of 9 for Triceps Pressdowns.
Got in 1 strong Stage set of Triceps Pressdowns getting 8 reps in the hardest part and 4 reps in the easiest part of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Triceps.
Finished off with 5 rounds of a Volume Tri-set for the Abs. 5 rounds of 3 moves, no rest in between moves, minimal 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!!
Friday, September 16, 2016
Friday Setpember 16th morning
Great stuff this morning.
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 per side for Neck Work in the looking to the right and looking to the left directions.
Got in some strong Isometric Power Flex work for the Butt, Quads, Hams, Calves and Abs.
Finished up with 3 rounds of the Ring of Fire.
Awesome stuff!
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 per side for Neck Work in the looking to the right and looking to the left directions.
Got in some strong Isometric Power Flex work for the Butt, Quads, Hams, Calves and Abs.
Finished up with 3 rounds of the Ring of Fire.
Awesome stuff!
Thursday September 15th night
Wonderful Training Tonight!
Started out with 3 sets of 8 for Stiff-leg Deadlifts.
Moved onto 2 sets of 9 and 8 for Leg Curls.
Then hit 2 sets of 7 per side with a 10-count Static Hold on the final rep for 1-leg Leg Curls.
Then hit 1 Stage Set of Leg Curls getting 10 reps in the toughest part and 8 reps in the easiest part of the ROM.
Rested minimally between sets and movements. This was the Volume work for the Hamstrings.
Then hit an Intensity Tri-set for the Quads, taking 3 moves, with no rest between movements and taking each one to failure. These were 1 set of 22 for Leg Extensions, 1 set of 20 for DVR Sissy Squats and 1 set of 7 per leg for 1-leg Leg Extensions.
Moved onto 1 set of 8 per side for 1-leg Leg Extension Negatives using a 6-count negative on each rep and taking it to failure.
This was the Intensity work for the Quads.
Moved onto a Volume Tri-set for the Calves. Hit 3 moves for 3 rounds having no rest between moves and minimal rest between rounds. These were 3 sets of 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 8 for Stiff-leg Deadlifts.
Moved onto 2 sets of 9 and 8 for Leg Curls.
Then hit 2 sets of 7 per side with a 10-count Static Hold on the final rep for 1-leg Leg Curls.
Then hit 1 Stage Set of Leg Curls getting 10 reps in the toughest part and 8 reps in the easiest part of the ROM.
Rested minimally between sets and movements. This was the Volume work for the Hamstrings.
Then hit an Intensity Tri-set for the Quads, taking 3 moves, with no rest between movements and taking each one to failure. These were 1 set of 22 for Leg Extensions, 1 set of 20 for DVR Sissy Squats and 1 set of 7 per leg for 1-leg Leg Extensions.
Moved onto 1 set of 8 per side for 1-leg Leg Extension Negatives using a 6-count negative on each rep and taking it to failure.
This was the Intensity work for the Quads.
Moved onto a Volume Tri-set for the Calves. Hit 3 moves for 3 rounds having no rest between moves and minimal rest between rounds. These were 3 sets of 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!!
Thursday, September 15, 2016
Thursday Setpember 15th morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 for DVR Hand Extension work.
Got in a strong Isometric Power Flex session for the Mid back, Lats, Upper back, Lower back, Biceps, Forearms, Hands and Abs.
Finished up with 3 strong rounds of the Ring of Fire.
Also played for a few minutes on the Rings. It was nice to know that even though I haven't done any skills practice on the rings in almost a year, there wasn't much rust there.
Here's some pics.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 for DVR Hand Extension work.
Got in a strong Isometric Power Flex session for the Mid back, Lats, Upper back, Lower back, Biceps, Forearms, Hands and Abs.
Finished up with 3 strong rounds of the Ring of Fire.
Also played for a few minutes on the Rings. It was nice to know that even though I haven't done any skills practice on the rings in almost a year, there wasn't much rust there.
Here's some pics.
Wednesday September 14th
Great day today.
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 in each direction for the Neck, hitting the tipping to the left and tipping to the right movements.
Got in an Isometric Power Flex session for the Abs.
Had the rest of the day off from training.
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 in each direction for the Neck, hitting the tipping to the left and tipping to the right movements.
Got in an Isometric Power Flex session for the Abs.
Had the rest of the day off from training.
Tuesday September 13th night
Great night of training.
Started out with 3 set of 10 for Lat Pulldowns.
Then hit 2 sets of 10 for Straight Arm Lat Pulls.
Moved onto 2 sets f 10 for Clos-grip Lat Pulldowns.
Then nailed a strong Stage Set of Close-grip Lat Pulldowns getting 10 reps in the toughest and 8 reps in the easiest parts of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Lats.
Moved onto an Intensity Tri-set for the Mid Back. Hit 3 moves with no resting in between movements and taking each one to failure. They were 1 set of 8 for Seated Cable Rows, 1 set of 10 for Seated Undergrip Cable Rows and 1 set9 per side for 1-arm Rear Delt Cable Flies.
Then hit 1 set of 10 per side for 1-arm Cable Shrugs.
This was the Intensity work for the mid and upper back.
Then it was time for an Intensity Tri-set for the Biceps. Again, 3 moves with no rest in between movements, taking each one to failure. 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 Standing Alternating Dumbbell Concentration Curls.
Then hit 1 set of 6 per side for 1-arm Seated Dumbbell Concentration Curl Negatives using a 6-count negative for each rep and taking it to failure.
Thus was the Intensity work for the Biceps.
Then hit 3 sets of 9 for Wrist Curls.
Finished up with 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls.
Great stuff!!
Started out with 3 set of 10 for Lat Pulldowns.
Then hit 2 sets of 10 for Straight Arm Lat Pulls.
Moved onto 2 sets f 10 for Clos-grip Lat Pulldowns.
Then nailed a strong Stage Set of Close-grip Lat Pulldowns getting 10 reps in the toughest and 8 reps in the easiest parts of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Lats.
Moved onto an Intensity Tri-set for the Mid Back. Hit 3 moves with no resting in between movements and taking each one to failure. They were 1 set of 8 for Seated Cable Rows, 1 set of 10 for Seated Undergrip Cable Rows and 1 set9 per side for 1-arm Rear Delt Cable Flies.
Then hit 1 set of 10 per side for 1-arm Cable Shrugs.
This was the Intensity work for the mid and upper back.
Then it was time for an Intensity Tri-set for the Biceps. Again, 3 moves with no rest in between movements, taking each one to failure. 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 Standing Alternating Dumbbell Concentration Curls.
Then hit 1 set of 6 per side for 1-arm Seated Dumbbell Concentration Curl Negatives using a 6-count negative for each rep and taking it to failure.
Thus was the Intensity work for the Biceps.
Then hit 3 sets of 9 for Wrist Curls.
Finished up with 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls.
Great stuff!!
Tuesday, September 13, 2016
Tuesday September 13th morning
A great morning today.
Started off with Joint Mobility and Flexibility work.
Then hit a strong Isometric session for the Hand Extenders.
Got in a strong Isometric Power Flex session for the Shoulders, Traps, Chest, Triceps and Abs.
Finished with 3 strong rounds of the Ring of Fire!!
Started off with Joint Mobility and Flexibility work.
Then hit a strong Isometric session for the Hand Extenders.
Got in a strong Isometric Power Flex session for the Shoulders, Traps, Chest, Triceps and Abs.
Finished with 3 strong rounds of the Ring of Fire!!
Monday September 12th night
Awesome night last night!
Started out with3 sets o 10 per side for 1-arm Chest Flies.
Moved onto 2 sets of 10 per side for 1-arm Neck Press.
Then hit 3 sets of 10 for Weighted Gironda Style Reverse Grip Chest Dips.
Got in a strong Stage Set of Weighted Gironda Style Reverse Grip Chest Dips getting 10 reps in the toughest an 8 reps in the easiest parts of the ROM.
Nailed 3 sets of 10 for Incline Press.
Got in 1 Stage Set of Incline Press getting 10 reps in the hardest and 6 reps in the easiest parts of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Chest.
Then hit a killer Intensity Tri-set for the shoulders. 3 moves, done with no rest between moves, and taking each one to failure. These were 1 set of 10 for Scott's Press, 1 set of 10 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.
Then hit 1 set of 6 per side for 1-arm Cable Lateral Raise Negatives, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Shoulders.
Moved onto an Intensity Tri-set for the Triceps. Again, 3 moves with no rest in between them, taking each one to failure. These were 1 set of 11 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.
Then hit1 set of 6 per side for 1-arm Triceps Pressdown Negatives using a 6-count negative on each rep and taking it to failure.
This was the Intensity work for the Triceps.
Finished off with a Volume Tri-set for the Abs. Hit 3 moves with no rest in between them, and minimal 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 with3 sets o 10 per side for 1-arm Chest Flies.
Moved onto 2 sets of 10 per side for 1-arm Neck Press.
Then hit 3 sets of 10 for Weighted Gironda Style Reverse Grip Chest Dips.
Got in a strong Stage Set of Weighted Gironda Style Reverse Grip Chest Dips getting 10 reps in the toughest an 8 reps in the easiest parts of the ROM.
Nailed 3 sets of 10 for Incline Press.
Got in 1 Stage Set of Incline Press getting 10 reps in the hardest and 6 reps in the easiest parts of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Chest.
Then hit a killer Intensity Tri-set for the shoulders. 3 moves, done with no rest between moves, and taking each one to failure. These were 1 set of 10 for Scott's Press, 1 set of 10 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.
Then hit 1 set of 6 per side for 1-arm Cable Lateral Raise Negatives, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Shoulders.
Moved onto an Intensity Tri-set for the Triceps. Again, 3 moves with no rest in between them, taking each one to failure. These were 1 set of 11 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.
Then hit1 set of 6 per side for 1-arm Triceps Pressdown Negatives using a 6-count negative on each rep and taking it to failure.
This was the Intensity work for the Triceps.
Finished off with a Volume Tri-set for the Abs. Hit 3 moves with no rest in between them, and minimal 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!!
Monday, September 12, 2016
Monday September 12th morning
Great morning today!!
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 in each direction for forward and backward neck work.
Got in a strong session of Isometric Power Flexes for the Butt, Quads, Hams, Calves and Abs.
Nailed 3 strong rounds of the Ring of fire..!
Awesome stuff!
Started out with Joint Mobility and Flexibility work.
Hit 3 sets of 10 in each direction for forward and backward neck work.
Got in a strong session of Isometric Power Flexes for the Butt, Quads, Hams, Calves and Abs.
Nailed 3 strong rounds of the Ring of fire..!
Awesome stuff!
Satruday September 10th
Awesome day today.
This morning was all about Joint Mobility Work and hitting a strong Isometric Power Flex session for the Upper back, Mid back, Lower back, Lats, Biceps, Forearms and hands.
Then the evening was leg time!!!!!!
Started out with 4 sets of 10, 10, 8 and 8 for Weighted Gironda Style Sissy Squats.
Moved onto 2 sets of 8 for Front Squats.
Then hit 1 Stage Set of Front Squats getting 10 reps in the toughest and 8 reps in the easiest parts of the ROM.
Then hi 3 sets of 10, 8 and 8 plus a 10 count Static Hold on the Final Rep for Leg Extensions.
Took minimal rest between sets and moves. This was the Volume work for the Quads.
Then hit an Intensity Tri-set for the Hamstrings. Hitting3 movements, taking them all to failure, with no rest between moves. These were 1 set of 8 for Leg Curls, 1 set of 15 for Stiff-leg Deadlifts and 1 set of 8 for Wide Leg Leg Curls.
Moved onto 1 set of 8 per side for 1-leg Leg Curl Negatives, taking a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Hams.
Nailed 2 sets of 65 and 35 for Seated Calf Raises.
Finished up with 5 sets of 10 per side for 1-leg Calf Raises.
Great stuff!!
This morning was all about Joint Mobility Work and hitting a strong Isometric Power Flex session for the Upper back, Mid back, Lower back, Lats, Biceps, Forearms and hands.
Then the evening was leg time!!!!!!
Started out with 4 sets of 10, 10, 8 and 8 for Weighted Gironda Style Sissy Squats.
Moved onto 2 sets of 8 for Front Squats.
Then hit 1 Stage Set of Front Squats getting 10 reps in the toughest and 8 reps in the easiest parts of the ROM.
Then hi 3 sets of 10, 8 and 8 plus a 10 count Static Hold on the Final Rep for Leg Extensions.
Took minimal rest between sets and moves. This was the Volume work for the Quads.
Then hit an Intensity Tri-set for the Hamstrings. Hitting3 movements, taking them all to failure, with no rest between moves. These were 1 set of 8 for Leg Curls, 1 set of 15 for Stiff-leg Deadlifts and 1 set of 8 for Wide Leg Leg Curls.
Moved onto 1 set of 8 per side for 1-leg Leg Curl Negatives, taking a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Hams.
Nailed 2 sets of 65 and 35 for Seated Calf Raises.
Finished up with 5 sets of 10 per side for 1-leg Calf Raises.
Great stuff!!
Friday Setptember 9th night
Awesome training tonight!!
Started out with 3 set of 8 for T-bar Rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in for the hardest and 8 reps in for the easiest part of the ROM.
Then hit 3 sets of 10 for Read Delt Raises.
Then hit a Super set of 2 movements, taking no rest between moves, and minimal rest between sets. Hit 2 sets of 10 for Barbell Shrugs and 2 sets of 10 for Dumbbell Shrugs.
Then moved onto 3 sets of 10, 8 and 8 per side for 1-arm Cable Lat Pull Crossovers.
Rested minimally between sets and moves. This was the Volume work for the Mid and Upper Back.
Then hit an Intensity Tri-set for the Lats. Hitting 3 movements, taking them all to failure with no rest in between moves. These were 1 set of 9 for Close Grip Pull Downs, 1 set of 9 for Straight Arm Lat Pulls, and 1 set of 10 for Undergrip Pull Downs.
Then hit 1 set of 4 per side for 1-arm Lat Pull Down Negatives, using a 6-count negative for each rep and taking them to failure.
This was the Intensity work for the Lats.
Moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.
Then 2 sets of 8 for Gironda Style Perfect Curls.
Moved onto 2 sets of 8 per side for Alternating Dumbbell Curls.
And 1 Stage Set of Barbell Curls getting 8 reps in the toughest and6 reps in the easiest parts of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Biceps.
Then hit 2 sets of 10 and 9 per side for Dumbbell Hammer Curls.
Finished up with 2 sets of 10 for Reverse Curls.
Great stuff!!
Started out with 3 set of 8 for T-bar Rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in for the hardest and 8 reps in for the easiest part of the ROM.
Then hit 3 sets of 10 for Read Delt Raises.
Then hit a Super set of 2 movements, taking no rest between moves, and minimal rest between sets. Hit 2 sets of 10 for Barbell Shrugs and 2 sets of 10 for Dumbbell Shrugs.
Then moved onto 3 sets of 10, 8 and 8 per side for 1-arm Cable Lat Pull Crossovers.
Rested minimally between sets and moves. This was the Volume work for the Mid and Upper Back.
Then hit an Intensity Tri-set for the Lats. Hitting 3 movements, taking them all to failure with no rest in between moves. These were 1 set of 9 for Close Grip Pull Downs, 1 set of 9 for Straight Arm Lat Pulls, and 1 set of 10 for Undergrip Pull Downs.
Then hit 1 set of 4 per side for 1-arm Lat Pull Down Negatives, using a 6-count negative for each rep and taking them to failure.
This was the Intensity work for the Lats.
Moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.
Then 2 sets of 8 for Gironda Style Perfect Curls.
Moved onto 2 sets of 8 per side for Alternating Dumbbell Curls.
And 1 Stage Set of Barbell Curls getting 8 reps in the toughest and6 reps in the easiest parts of the ROM.
Rested minimally between sets and moves. This was the Volume work for the Biceps.
Then hit 2 sets of 10 and 9 per side for Dumbbell Hammer Curls.
Finished up with 2 sets of 10 for Reverse Curls.
Great stuff!!
Friday, September 9, 2016
Friday September 9th morning
Great morning today.
Hit my Joint Mobility and Flexibility Work.
Got in 3 sets of 10 per direction for Neck Work, looking to the left and to the right.
Nailed some Strong Isometric Power Flex Work for the Shoulders, Chest, Traps, Triceps and Abs.
Finished up with 3 great rounds of the Ring of Fire
Hit my Joint Mobility and Flexibility Work.
Got in 3 sets of 10 per direction for Neck Work, looking to the left and to the right.
Nailed some Strong Isometric Power Flex Work for the Shoulders, Chest, Traps, Triceps and Abs.
Finished up with 3 great rounds of the Ring of Fire
Thursday September 8th night
Awesome night tonight!!
Started out with 3 sets of 9 for Upright Rows.
Moved onto 2 sets of 10 per side for Lying 1-arm Lateral Raises.
Then hit 2sets of 8 for Seated Lateral Raises.
Moved onto 1 Stage Set of Seated Lateral Raises, getting 8 reps in the toughest part and 7 reps in the easiest part of the ROM.
Then cranked out 2 sets of 12 for Scott's Press.
Rested minimally between sets and moves. This was the Volume Work for the Shoulders.
From there it was onto an Intensity Tri-set for the Chest. Hit 3 moves, taking them all to failure, with no rest between moves. They were 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.
Then hit a second Intensity Tri-set for the Chest. Again hit 3 moves, taking them all to failure, with no rest between moves. These were 1 set of 19 for Neck Press, 1 set of 6 per side for 1-arm Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
Then got in a strong set of 1-arm Incline Press Negatives, getting 5 per side and using a 6-count Negative for each rep, taking the set to failure.
This was the Intensity work for the Chest.
Moved onto 3 sets of 10, 10 and 9 for Overhead Rope Triceps Extensions.
Then hit 3 sets of 7 per side for 1-arm Cable Kickbacks.
Hit 3 sets of 9, 9 and 8 for Triceps Pressdowns.
Then hit 1 strong Stage Set of Triceps Pressdown getting 10 reps in the toughest part and 6 reps in the easiest part of the ROM.
This was the Volume Work for the Triceps.
Finished up with some Volume work for the Abs. Hitting 5 rounds of a Tri-set, taking no rest between moves, and resting about 20 seconds 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 training!!
Started out with 3 sets of 9 for Upright Rows.
Moved onto 2 sets of 10 per side for Lying 1-arm Lateral Raises.
Then hit 2sets of 8 for Seated Lateral Raises.
Moved onto 1 Stage Set of Seated Lateral Raises, getting 8 reps in the toughest part and 7 reps in the easiest part of the ROM.
Then cranked out 2 sets of 12 for Scott's Press.
Rested minimally between sets and moves. This was the Volume Work for the Shoulders.
From there it was onto an Intensity Tri-set for the Chest. Hit 3 moves, taking them all to failure, with no rest between moves. They were 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.
Then hit a second Intensity Tri-set for the Chest. Again hit 3 moves, taking them all to failure, with no rest between moves. These were 1 set of 19 for Neck Press, 1 set of 6 per side for 1-arm Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
Then got in a strong set of 1-arm Incline Press Negatives, getting 5 per side and using a 6-count Negative for each rep, taking the set to failure.
This was the Intensity work for the Chest.
Moved onto 3 sets of 10, 10 and 9 for Overhead Rope Triceps Extensions.
Then hit 3 sets of 7 per side for 1-arm Cable Kickbacks.
Hit 3 sets of 9, 9 and 8 for Triceps Pressdowns.
Then hit 1 strong Stage Set of Triceps Pressdown getting 10 reps in the toughest part and 6 reps in the easiest part of the ROM.
This was the Volume Work for the Triceps.
Finished up with some Volume work for the Abs. Hitting 5 rounds of a Tri-set, taking no rest between moves, and resting about 20 seconds 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 training!!
Thursday, September 8, 2016
Thursday September 8th morning
Great morning today.
Got in my Joint Mobility and Flexibility work.
Hit 3 sets of 10 for DVR Hand Extensions.
Hit a strong Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Finished up with 3 strong rounds of the Ring of Fire.
Great stuff!!
Got in my Joint Mobility and Flexibility work.
Hit 3 sets of 10 for DVR Hand Extensions.
Hit a strong Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Finished up with 3 strong rounds of the Ring of Fire.
Great stuff!!
Wednesday September 7th
Fun 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 to the right.
Hit some Isometric Power Flexes for the Abs.
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 to the right.
Hit some Isometric Power Flexes for the Abs.
Great Stuff!
No training tonight.
Tuesday September 6th night
Awesome training night!!!
Started out with 3 sets of 10, 8 and 8 for Lat Pulldowns.
Moved onto 2 sets of 8 for Straight Arm Lat Pulls.
Then hit 2 sets of 9 for Close Grip Pulldowns.
Got in a strong Stage Set of Close Grip Pulldowns, getting in 9 reps in the hardest part and 8 reps in the easiest part of the ROM.
Rested minimally between sets and reps. This was the Volume work for the Lats.
From there it was an Intensity Tri-set for the Mid Back. Hitting 3 movements, taking them all to failure and having no rest in between them. They were 1 set of 9 for Seated Cable Rows, 1 set of 8 for Seated Undergrip Rows and 1 set of 6 per side for 1-arm Cable Read Delt Raises.
Then hit 1 set of 15 per side for 1-arm Cable Shrugs.
This was the Intensity work for the Mid and Upper Back.
Moved into an Intensity Tri-set for the Biceps. Again, 3 moves, no rest in between them, taking them all to failure. These were 1 set of 8 for Drag Curls, 1 set of 8 for Gironda Style Perfect Curls and 1 set of 3 per side for Standing Alternating Dumbbell Concentration Curls.
Then hit 1 set of 6 per side for 1-arm Concentration Curl Negatives using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Biceps.
Then hit 3sets of 8 for Wrist Curls.
Finished up with 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls.
Awesome training!!
Started out with 3 sets of 10, 8 and 8 for Lat Pulldowns.
Moved onto 2 sets of 8 for Straight Arm Lat Pulls.
Then hit 2 sets of 9 for Close Grip Pulldowns.
Got in a strong Stage Set of Close Grip Pulldowns, getting in 9 reps in the hardest part and 8 reps in the easiest part of the ROM.
Rested minimally between sets and reps. This was the Volume work for the Lats.
From there it was an Intensity Tri-set for the Mid Back. Hitting 3 movements, taking them all to failure and having no rest in between them. They were 1 set of 9 for Seated Cable Rows, 1 set of 8 for Seated Undergrip Rows and 1 set of 6 per side for 1-arm Cable Read Delt Raises.
Then hit 1 set of 15 per side for 1-arm Cable Shrugs.
This was the Intensity work for the Mid and Upper Back.
Moved into an Intensity Tri-set for the Biceps. Again, 3 moves, no rest in between them, taking them all to failure. These were 1 set of 8 for Drag Curls, 1 set of 8 for Gironda Style Perfect Curls and 1 set of 3 per side for Standing Alternating Dumbbell Concentration Curls.
Then hit 1 set of 6 per side for 1-arm Concentration Curl Negatives using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Biceps.
Then hit 3sets of 8 for Wrist Curls.
Finished up with 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls.
Awesome training!!
Tuesday, September 6, 2016
Tuesday September 6th morning
Great morning today.
Hit my Joint Mobility and Flexibility work.
Got in a strong Isometric Session for the Hand Extenders.
Nailed some strong Isometric Power Flexes for the Lats, Upper Back, Mid Back, Lower Back, Biceps, Forearms and Abs.
Then hit 3 strong rounds of the Ring of Fire.
Great stuff!!
Hit my Joint Mobility and Flexibility work.
Got in a strong Isometric Session for the Hand Extenders.
Nailed some strong Isometric Power Flexes for the Lats, Upper Back, Mid Back, Lower Back, Biceps, Forearms and Abs.
Then hit 3 strong rounds of the Ring of Fire.
Great stuff!!
Monday September 5th nigh
Great training tonight!
Started out with 3 sets of 10, 8 and 8 for Lat Pulldowns.
Moved onto 2 sets of 8 for Straight Arm Lat Pulls.
Then hit 2 sets of 9 for Close-Grip Lat Pulldowns.
Then hit a Stage Set of Close-Grip Lat Pulldowns getting 9 reps in the bottome 1/3 and 8 reps in the top 2/'3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Lats.
From there it was an Intensity Tri-set for the Mid Back. Consisting of 3 movements with no rest taken in between movements and taking each move to failure. These were 1 set of 9 for Seated Cable Row, 1 set os 8 for Undergrip Seated Cable Row and 1 set of 6 per side for 1-arm Cable Rear Delt Raises.
From there it was 1 set of 15 per side for 1-arm Cable Shrugs taken to failure.
This was the Intensity work for the Mid Back.
Next it was time for an Intensity Tri-set for the Biceps. Again, consisting of 3 movements with no rest in between them, and taking each move to failure. This was 1 set of 8 for Barbell Drag Curls, 1 set of 8 for Barbell Gironda Style Perfect Curls an 1 set of 3 per side for Standing Alternating Dumbbell Concentration Curls.
Then hit 1 set of 6 per side for 1-arm Dumbbell Concentration Curl Negatives using a 6-count negative for each rep and taking the set to failure.
This was the Intensity Work for the Biceps.
Then it was 3 sets of 8 for Wrist Curls.
Finished up with 3 sets of 10 for DSR Reverse Wrist Curls.
Great stuff!!
Started out with 3 sets of 10, 8 and 8 for Lat Pulldowns.
Moved onto 2 sets of 8 for Straight Arm Lat Pulls.
Then hit 2 sets of 9 for Close-Grip Lat Pulldowns.
Then hit a Stage Set of Close-Grip Lat Pulldowns getting 9 reps in the bottome 1/3 and 8 reps in the top 2/'3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Lats.
From there it was an Intensity Tri-set for the Mid Back. Consisting of 3 movements with no rest taken in between movements and taking each move to failure. These were 1 set of 9 for Seated Cable Row, 1 set os 8 for Undergrip Seated Cable Row and 1 set of 6 per side for 1-arm Cable Rear Delt Raises.
From there it was 1 set of 15 per side for 1-arm Cable Shrugs taken to failure.
This was the Intensity work for the Mid Back.
Next it was time for an Intensity Tri-set for the Biceps. Again, consisting of 3 movements with no rest in between them, and taking each move to failure. This was 1 set of 8 for Barbell Drag Curls, 1 set of 8 for Barbell Gironda Style Perfect Curls an 1 set of 3 per side for Standing Alternating Dumbbell Concentration Curls.
Then hit 1 set of 6 per side for 1-arm Dumbbell Concentration Curl Negatives using a 6-count negative for each rep and taking the set to failure.
This was the Intensity Work for the Biceps.
Then it was 3 sets of 8 for Wrist Curls.
Finished up with 3 sets of 10 for DSR Reverse Wrist Curls.
Great stuff!!
Monday September 5th morning
Great morning today.
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 in each direction for forward and backward Neck Work.
Hit a Strong Isometric Power Flex Session for the Traps, Shoulders, Chest, Triceps and Abs.
Finished off with 3 rounds of the Ring of Fire.
Great stuff!
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 in each direction for forward and backward Neck Work.
Hit a Strong Isometric Power Flex Session for the Traps, Shoulders, Chest, Triceps and Abs.
Finished off with 3 rounds of the Ring of Fire.
Great stuff!
Saturday Septmeber 3rd.
Great day today.
Hit my Joint Mobility work as well as some strong Isometric Power Flexes for the Butt, Hips, Quads, Hams and Calves this morning.
Then it was party time this evening.
Started out with 3 sets of 10 per side for 1-arm Chest Flies.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Neck Press.
Then hi 3 sets of 10, 10 and 8 for Weighted Gironda Style Reverse Grip Chest Dips.
Moved onto 1 Stag Set for Weighted Gironda Style Reverse Grip Chest Dips hitting 8 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
The hit 3 sets of 10, 10 and 9 for Incline Press.
got in 1 Stage Set for Incline Press, getting 10 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Chest.
Then it was Intensity time. Hit an Intensity Tri-set for the Shoulders consisting of 3 movements, all taken to failure, with no rest in between them. These were 1 set of 11 for Scott's Press, 1 set of 8 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.
Then hit 1 set of 8 for 1-arm Negative Cable Lateral Raises, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Shoulders.
From there it was time for an Intensity Tri-set for the Triceps. Again, consisting of 3 movements all of which are taken to failure, with no rest in between moves. These were 1 set of 8 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.
Moved onto 1 set of 7 per side for 1-arm Negative Pressdowns, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity Work for the Triceps.
Finished up with a Volume Tri-set for the Abs. Taking 5 rounds with 3 movements, having no rest in between movements and about 15 seconds of 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!
Hit my Joint Mobility work as well as some strong Isometric Power Flexes for the Butt, Hips, Quads, Hams and Calves this morning.
Then it was party time this evening.
Started out with 3 sets of 10 per side for 1-arm Chest Flies.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Neck Press.
Then hi 3 sets of 10, 10 and 8 for Weighted Gironda Style Reverse Grip Chest Dips.
Moved onto 1 Stag Set for Weighted Gironda Style Reverse Grip Chest Dips hitting 8 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
The hit 3 sets of 10, 10 and 9 for Incline Press.
got in 1 Stage Set for Incline Press, getting 10 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Chest.
Then it was Intensity time. Hit an Intensity Tri-set for the Shoulders consisting of 3 movements, all taken to failure, with no rest in between them. These were 1 set of 11 for Scott's Press, 1 set of 8 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.
Then hit 1 set of 8 for 1-arm Negative Cable Lateral Raises, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Shoulders.
From there it was time for an Intensity Tri-set for the Triceps. Again, consisting of 3 movements all of which are taken to failure, with no rest in between moves. These were 1 set of 8 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.
Moved onto 1 set of 7 per side for 1-arm Negative Pressdowns, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity Work for the Triceps.
Finished up with a Volume Tri-set for the Abs. Taking 5 rounds with 3 movements, having no rest in between movements and about 15 seconds of 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 September 2nd night
Awesome training tonight!
Started out with Weighted Gironda Style Sissy Squats. Hit 4 sets of 10, 10, 9 and 9.
Moved onto 2 sets of 10 for Front Squats.
Followed by 1 Stage Set of Front Squats getting 10 reps in the bottom 1/3 and 8 reps in the top 2/3's of the ROM.
Then hit 3 sets of 10, 9 and 10 with a 10 second static hold on the final rep for Leg Extensions.
Rested between 30-40 seconds between sets and movements. This was the Volume Work for the Quads.
Then it was Intensity time for Hamstrings. Hit an intensity tri-set of 3 movements, taking all of them to failure and having no rest in between movements. These were, 1 set of 6 forleg curls, 1 set of 10 for Stiff Leg Deadlifts and 1 set of 12 for Wide Leg Curls.
Then hit 1 set of 7 for 1-leg Negative Leg Curls, using a 6-count negative for each rep and taking the set to failure.
This was the Intensity work for the Hamstrings.
Then it was 2 sets of 60 and 40 for Seated Calf Raises.
Finished off with 5 sets of 10 per side for 1-leg Calf Raises.
Great stuff!
Started out with Weighted Gironda Style Sissy Squats. Hit 4 sets of 10, 10, 9 and 9.
Moved onto 2 sets of 10 for Front Squats.
Followed by 1 Stage Set of Front Squats getting 10 reps in the bottom 1/3 and 8 reps in the top 2/3's of the ROM.
Then hit 3 sets of 10, 9 and 10 with a 10 second static hold on the final rep for Leg Extensions.
Rested between 30-40 seconds between sets and movements. This was the Volume Work for the Quads.
Then it was Intensity time for Hamstrings. Hit an intensity tri-set of 3 movements, taking all of them to failure and having no rest in between movements. These were, 1 set of 6 forleg curls, 1 set of 10 for Stiff Leg Deadlifts and 1 set of 12 for Wide Leg Curls.
Then hit 1 set of 7 for 1-leg Negative Leg Curls, using a 6-count negative for each rep and taking the set to failure.
This was the Intensity work for the Hamstrings.
Then it was 2 sets of 60 and 40 for Seated Calf Raises.
Finished off with 5 sets of 10 per side for 1-leg Calf Raises.
Great stuff!
Friday, September 2, 2016
Friday September 2nd morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for Neck Work, looking to the left and the right.
Nailed 3 rounds of the Ring of Fire.
Great start to the day!!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for Neck Work, looking to the left and the right.
Nailed 3 rounds of the Ring of Fire.
Great start to the day!!
Thursday September 1st night
Wonderful night last night!!
Started out with 3 sets of 10 for T-bar rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the top 1/3 and 8 reps in the bottom 2/3's or the ROM.
Then hit 3 sets of 9 for Rear Delt Raises.
Moved onto a great Super set, hitting Barbell Power Shrugs right into Dumbbell Shrugs with no rest in between movements and minimal rest in between sets. Hit 2 sets of 10 for the Barbell Shrugs and 2 sets of 20 for the Dumbbell Shrugs.
Then hit 3 sets of 10, 10 and 9 per side for 1-arm Lat Pull Crossovers.
Great stuff! Rested about 30 seconds between sets and movements, except the Shrugs of course. This was the Volume work for the Upper and Mid Back.
From there it was Intensity time for the Lats. Hit a tri-set for them with no rest in between movements and taking every move to failure. These were 1 set of 10 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 of 4 reps per side for 1-arm Lat Pull Down Negatives using a 6-count Negative for each rep and taking it to failure.
This was the Intensity work for the Lats.
From there moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.
Then hit 2 sets of 7 for Barbell Gironda Style Perfect Curls.
Moved onto 2 sets of 10 per side for Standing Alternating Dumbbell Curls.
Then hit 1 Stage Set o Barbell Curls getting10 reps for the top 1/3 and 8 reps for the bottom 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Biceps.
From there moved onto 2 sets of 9 per side for Standing Alternating Dumbbell Hammer Curls.
Finished up with 2 set of 10 for Barbell Reverse Curls.
Rested about 30 seconds between sets and movements. This was the Volume work for the Brachi muscles and forearms.
Great training!!
Here's a video of the final set of Barbell Power Shrugs right into Dumbbell Shrugs. 505 pounds on the bar and a pair of 95 pound Dumbbells.
Started out with 3 sets of 10 for T-bar rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the top 1/3 and 8 reps in the bottom 2/3's or the ROM.
Then hit 3 sets of 9 for Rear Delt Raises.
Moved onto a great Super set, hitting Barbell Power Shrugs right into Dumbbell Shrugs with no rest in between movements and minimal rest in between sets. Hit 2 sets of 10 for the Barbell Shrugs and 2 sets of 20 for the Dumbbell Shrugs.
Then hit 3 sets of 10, 10 and 9 per side for 1-arm Lat Pull Crossovers.
Great stuff! Rested about 30 seconds between sets and movements, except the Shrugs of course. This was the Volume work for the Upper and Mid Back.
From there it was Intensity time for the Lats. Hit a tri-set for them with no rest in between movements and taking every move to failure. These were 1 set of 10 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 of 4 reps per side for 1-arm Lat Pull Down Negatives using a 6-count Negative for each rep and taking it to failure.
This was the Intensity work for the Lats.
From there moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.
Then hit 2 sets of 7 for Barbell Gironda Style Perfect Curls.
Moved onto 2 sets of 10 per side for Standing Alternating Dumbbell Curls.
Then hit 1 Stage Set o Barbell Curls getting10 reps for the top 1/3 and 8 reps for the bottom 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Biceps.
From there moved onto 2 sets of 9 per side for Standing Alternating Dumbbell Hammer Curls.
Finished up with 2 set of 10 for Barbell Reverse Curls.
Rested about 30 seconds between sets and movements. This was the Volume work for the Brachi muscles and forearms.
Great training!!
Here's a video of the final set of Barbell Power Shrugs right into Dumbbell Shrugs. 505 pounds on the bar and a pair of 95 pound Dumbbells.
Thursday, September 1, 2016
Thursday September 1st morning
Great morning today.
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 for DVR Hand Extenders.
Hit a strong Isometric Power Flex Session for the Traps, Shoulders, Chest, Triceps and Abs.
The hit 3 strong rounds of the Ring of Fire.
Wonderful stuff!!
Looking forward to tonight!
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 for DVR Hand Extenders.
Hit a strong Isometric Power Flex Session for the Traps, Shoulders, Chest, Triceps and Abs.
The hit 3 strong rounds of the Ring of Fire.
Wonderful stuff!!
Looking forward to tonight!
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