Monday Oct. 31st Morning

Back to hard training today after a very relaxed Back-off week last week.

Started out with Joint Mobility and Flexibility work.

Then hit 3 rounds of the Following, getting 3 sets of 10 for each movement:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Great stuff!!

Also threw in some strong Vacuum practice.

Finished up with 3 rounds of the "Ring of Fire"

Great stuff, looking forward to tonight's training!!

Friday Oct 28th

Awesome day today!!

Started out with Joint Mobility and Flexibility work.

Moved onto practicing the Vacuum

Hit 2 strong rounds of the "Ring of Fire."

Great stuff!!

Thursday Oct 27th

Great day today.

Nailed some Joint Mobility and Flexibility drills.

Practiced the Vacuum.

Looking forward to the new training cycle next week.

Wednesday Oct 26th Back-off week continues

Continuing on the Back-off Week!

Today started with Joint Mobility and Flexibility work.

Practiced the Vacuum.

Nailed 2 strong rounds of the "Ring of Fire."

Great stuff!!

Flow with.....

"Flow with whatever may happen

And let your mind be free. Stay centered

By accepting whatever you are doing.

This is the Ultimate."

-- Chuang-Tzu

 

 

Tuesday October 25th

Enjoying the back-off/de-load week, but itching to get back into the hard stuff, lol!!

This morning started out with Joint Mobility and Flexibility work.

Practiced the Vacuum.

And hit 2 rounds of the "Ring of Fire."

Felt great.

Also, after 12 weeks of mass building it's awesome to see that I put on 15 pounds, and it's even more awesome that the vast majority of it was good quality mass.

Monday October 24th Start of the Back-off/De-loading week!

Great day today!!

Starting off the Back-off/De-loading Week!!

Hit my Joint Mobility and Flexibility work.

Practiced the Vacuum.

Nailed 2 strong rounds of the "Ring of Fire."

Awesome stuff.

No training tonight!!

Saturday Oct 22nd Finishing up the training cycle!!

Great day today!!

The morning was all about Joint Mobility work.

The evening was all about finishing up the Mass Building Cycle strong!!

Started up with 3 sets of 10, 10 and 8 for Weighted Gironda Style Sissy Squats.

Moved onto 2 sets of 6 and 4 for Super Slow Back Squats, using a 10 seconds lifting and 10 seconds lowering protocol.

Then hit 2 sets of 15 seconds per side for 1-leg Static Hold Leg Extensions, taking each hold to failure.

Moved onto 2 sets of 12 for Pelvic Rocks.

Got in 2 sets of 12 for Lat Pull Crunches.

Nailed 2 sets of 12 for DVR Frog Crunches.

Hit 2 sets of 15 and 12 for Toes Pointed Leg Curls.

Moved onto 2 sets of 20 per side for 1-leg Donkey Calf Raises, taking each set to failure.

Then hit 2 sets of 12 per side for 1-leg Calf Raises, taking each set to failure.

Finished up with 2 sets of 35 for Seated Calf Raises, taking each set to failure.

Great stuff and a Great way to finish the Training Cycle!!

Friday Oct 21st night

Awesome training tonight!

Started out with 2 sets of 8 and7 per side for 1-arm Lying Lateral Raises, taking each set to failure.

Moved onto 2 sets of 5 and 3 for Super Slow Scott's Press, using a 10 seconds lifting and 10 seconds lowering protocol and taking each set to failure.

Then hit 2 sets of 10 and 8 seconds per side for 1-arm Cable Lateral Raise Static Holds, taking each hold to failure.

Then moved onto 2 sets of 7 for Overhead Rope Extensions, taking each to failure.

Hit 2 sets of 6 and 5 for Super Slow Triceps Pressdowns, using a 10 seconds lifting and 10 seconds lowering protocol and taking each set to failure.

Then got in 2 sets of 18 and 13 seconds per side for 1-arm Cable Reverse Grip Triceps Pressdowns Static Holds, taking each hold to failure.

Moved onto 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great stuff!

Friday Oct 21st morning

Great morning today.

Started out with my Joint Mobility and Flexibility work.

Hit some strong Isometric Work for the Neck.

Practiced the Vacuum.

Looking forward to tonight's training =)

Great stuff!!

Thursday Oct 20th

Awesome day today.

Started out with Joint Mobility and Flexibility work.

Hit 3 sets of 10 for DVR Hand Extensions.

Practiced the Vacuum.

Switched tonight with last night, so there's no training tonight.

Wednesday Oct 19th night

Switched tonight and tomorrow night around, so tonight had awesome training and tomorrow will be the rest night.

Started out with 2 sets of 10 and 8 for Barbell Pull-overs.

Then hit 2 sets of 6 and 4 for Super Slow Lat Pulldowns, using a 10 seconds lifting and 10 seconds lowering protocol and taking each set to failure.

Then hit 2 sets of 10 and 9 for Straight Arm Lat Pulls, taking each set to failure.

Moved onto 2 sets of 10 for BTN Lat Pulldowns, taking each set to failure.

Then hit 2 sets of 4 and 5 for Super Slow Seated Cable Rows, using a 10 seconds lifting and 10 seconds lowering protocol and taking each set to failure.

Then finished with 2 sets of 20 seconds per side for 1-arm Cable Rear Delt Raise Static Holds, taking each to failure.

Awesome night!!

Wednesday Oct 19th morning

Awesome morning today.

Started out with Joint Mobility and Flexibility work.

Got in some nice Isometric work for the Neck.

Practiced the vacuum.

Switched tonight's night off with tomorrow night's training, so there'll be a training entry for tonight.

Tuesday Oct 18th night

Awesome training!!

Started out with 2 sets of 8 and 9 for Stiff-leg Deadlifts.

Moved onto 2 sets of 5 and 4 for Super Slow Leg Curls, using a 10 seconds lifting and 10 seconds lowering protocol and taking each set to failure.

Then hit 2 sets of 15 and 18 seconds per side for 1-leg Static Hold Leg Curls, taking each set to failure.

Then hit 2 sets of 12 for Pelvic Rocks.

Followed that with 2 sets of 12 for Lat Pull Crunches.

Finished up with 2 sets of 12 for DVR Frog Crunches.

Awesome training!!

Tuesday Oct, 18th morning

Great morning today.

Hit my Joint Mobility and Flexibility work.

Got in some nice Isometric Work for the Hand Extensors.

Practiced the Vacuum.

Great stuff!!

Monday Oct 17th night

Incredible training tonight!!

Started out with 2 sets of 9 per side for 1-arm Incline Cable Crossovers, taking each set to failure.

Then hit2 sets of 5 and 4 for Super Slow Incline Press, using a 10 seconds lifting and 10 seconds lowering protocol, taking each set to failure.

Moved onto 2 sets of 9 and 9 per side for 1-arm Cable Crossovers, taking each set to failure.

Then hit 2 sets of 10 for Barbell Curls, taking them to failure.

Moved onto 2 sets of 9 for Barbell Gironda Style Perfect Curls, taking each to failure.

Then hit 2 sets of 10 for Dumbbell Curls, taking each to failure.

Finished off with 2 sets of 10 for Dumbbell Hammer Curls, taking each to failure.

Great training!!

Monday Oct 17th morning

Awesome morning today.

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric Work for the Neck.

Practiced the Vacuum.

Great stuff!!

 

 

Sunday Oct 16th

Today was all about the Joint Mobility Work and Recovery.

No training today.

Saturday Oct 15th

Great Saturday today.

The morning was all about the Joint Mobility Work.

The evening was all about kicking ass.

Started out with 3 sets of 10, 10 and 8 for Weighted Gironda Style Sissy Squats.

Moved onto 2 sets of 5 and 4 for Super Slow Back Squats, using a 10 seconds lifting and 10 seconds lowering protocol.

Then hit 2 sets of 20 seconds per side for 1-leg Static Hold Leg Extensions, taking each hold to failure.

Moved onto 2 sets of 12 for Pelvic Rocks, taking them to failure.

Then hit 2 sets of 12 for Lat Pull Crunches.

Moved onto 2 sets of 12 for DVR Crunches.

Then hit 2 sets of 15 and 12 for Toes Pointed Leg Curls.

Moved onto 2 sets of 20 an 18 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 12 per side for 1-leg Calf Raises.

Finished up with 2 sets of 30 for Seated Calf Raises.

Great stuff!!

Friday October 14th night

Awesome training tonight!!

Started out with 2 sets of 10 per side for 1-arm Lying Lateral Raises, taking them to failure.

Moved onto 2 sets of 4 and 3reps for Super Slow Scott's Press, using a 10 seconds lifting and 10 seconds lowering protocol and taking each set to failure.

Then hit 2 sets of 10 seconds and 5 second per side for 1-arm Cable Lateral Raise Static Holds, taking each hold to failure.

Moved onto 2 sets of 10 for Overhead Rope Extensions, taking them to failure.

Then hit 2 sets of 4 for Super Slow Triceps Pressdowns, using a 10 seconds lifting and 10 seconds lowering protocol and taking each set to failure.

Moved onto 2 sets of 20 and 18 seconds per side for 1-arm Cable Reverse Grip Triceps Pressdown Static Holds, taking each hold to failure.

Then hit 2 sets of 10 per side for DSR Wrist Curls.

Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Friday Oct 14th morning

Great morning today.

Hit the Joint Mobility and Flexibility work.

Nailed some strong Isometric work for the neck.

Practiced the Vacuum.

Great stuff!!

Thursday Oct 13th night

Awesome training tonight!

Started off with 2 sets of 10 for Barbell Pullovers.

Moved onto 2 sets of 5 for Super Slow Lat Pulldowns, taking a 10 second lifting and 10 seconds lowering protocol, and taking the sets to failure.

Then hit 2 sets of 9 and 8 for Straight Arm Lat Pulls, taking each set to failure.

From there it was Behind the Neck Pulldowns for 2 sets of 9, taking each to failure.

Moved onto 2 sets of 4 for Super Slow Seated Cable Rows, using the 10 second lifting an 10 second lowering protocol, taking each set to failure.

Then Finished up with 2 sets of 12 seconds per side for 1-arm Cable Rear Delt Raise Static Holds, holding each until failure.

Great stuff!!

Got photo bombed by Pinkie the bear while posing, lol!!

Thursday Oct 13th morning

Great morning today!!

Hit my Joint Mobility and Flexibility work.

Practiced my vacuum.

Great stuff!!

Wednesday Oct 12th

Awesome day today.

Started the day off with Joint Mobility work, but skipped my Flexibility work. I just wasn't feeling it.

Hit some strong Isometric work for the Neck.

Practiced my Vacuum.

Great stuff.

No training tonight.

But, being a little colder now, Yoda had to show up today.

Tuesday Oct 11th night

Wonderful training tonight.

Started out with 2 sets of 8 for Stiff-leg Deadlifts.

Moved onto 2 sets of 4 for Super Slow Leg Curls, using a 10 seconds lifting and 10 seconds lowering on each rep, taking it to failure.

Then hit 2 sets of 12 seconds per side for1-leg Static Hold Leg Curls, taking them to failure.

Moved onto 2 sets of 10 for Pelvic Rocks.

Followed that up with 2 sets of 12 for Lat Pull Crunches.

Then finished off with 2 sets of 12 for DVR Frog Crunches.

Great stuff!!

Tuesday Oct 11th morning

Great morning today.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Hand Extensors.

Practiced the Vacuum.

Great stuff!!

Monday Oct 10th night

Wonderful training tonight!!

Started out with 2 set of 8 reps per side for 1-arm Incline Cable Crossovers, taking each set to failure and really getting a good stretch at the bottom and a strong contraction at the top.

Moved onto 2 sets of 4 for Super Slow Incline Press taking 10 seconds to lift and 10 seconds to lower the weight on each set, taking them to failure.

Moved onto 2 sets of 6 per side for 1-arm Cable Crossovers, again taking each set to failure an making sure to get a good stretch and a strong contraction on each rep.

Then hit 2 sets of 10 and 9 for Barbell Curls, taking each set to failure and making sure that each rep is very deliberate and strong.

Moved onto 2 sets of 8 for Gironda Style Barbell Perfect Curls, taking each set to failure.

Got in 2 sets of 10 for Dumbbell Curls, taking each set to failure.

Finished off with 2 sets of 10 for Dumbbell Hammer Curls, taking each to failure.

Great training night!!

Monday Oct 10th mornin

Great morning today.

Hit my Joint Mobility and Flexibility work.

Did some nice Isometric Work for the Neck.

Practiced the Vacuum.

Great stuff!!

 

 

Sunday Oct, 9th

No training today.

Today was all about Joint Mobility work and recovery!!

Saturday Oct 8th

Great training today.

The morning was all about Joint Mobility work.

The evening was all about ass kicking.

Started out with 3 sets of 10, 10 and 8 for Weighed Gironda Style Sissy Squats.

Then hit 2 sets of 6 and 3 for Super Slow Back Squats.

Moved onto 2 sets of 15 an20 seconds per side for 1-leg Static Hold Leg Extensions, taking it to failure.

Then moved onto a volume Tri-set for the Abs. 3 moves done for 3 rounds taking no rest in between moves and minimal rest in between rounds. These were 3 sets of 12 for Lat Pull Crunches, 3 sets of 10 for Pelvic Rocks and 3 sets of 12 for Crunches.

Then moved onto 2 sets of 12 for Toes Pointed Leg Curls for the Calves, taking them to failure.

Hit 2 sets of 15 per side for 1-leg Donkey Calf Raises, going to failure on each.

Then it was 2 sets of 12 per side for 1-leg Calf Raises, going to failure on each.

Finished up with 2 sets of 30 for Seated Calf Raises.

Great stuff!!

Frdiay Oct 7th night

Awesome training tonight.

Started out with 2 sets of 9 per side for 1-arm Lying Lateral Raises, taking them to failure.

Moved onto 2 sets of 5 for Super Slow Scott's Press done with a 10 second lifting and 10 second lowering protocol, taking it to failure.

Moved onto 2 sets of 12 seconds and 4 seconds per side for 1-arm Cable Static Hold Lateral Raises, holding the weight until failure.

Then hit 2 sets of 9 for Overhead Rope Extensions, taking them to failure.

Hit 2 sets of 6 and 5 per side for Super Slow Triceps Pressdowns, taking them to failure.

Then hit 2 sets of 15 and 12 seconds for 1-arm Reverse Grip Static Hold Triceps Pressdowns, holding until failure.

Moved onto 2 sets of 10 per side for 1-arm DSR Wrist Curls.

Finished up with 2 sets of 10 per side for 1-arm DSR Reverse Wrist Curls.

Great stuff!!

Friday Oct 7th morning

Awesome morning today!

Hit my Joint Mobility and Flexibility work.

Got in some Isometric work for the Neck.

Practiced the Vacuum.

Looking forward to tonight.

 

 

Thursday Oct 6th night

Awesome training night!!

Started out with 2 sets of8 for Barbell Pull-overs.

Moved onto 2 sets of 6 for Super Slow Lat Pulldowns, taking 10 seconds to lift and 10 seconds to lower, taking each set to failure.

Then hit 2 sets of 8 for Straight Arm Lat Pulls, taking them to failure.

From there it was 2 sets of 10 for Behind the Neck Pulldowns to failure.

Followed by 2 sets of 6 for Seated Super Slow Cable Rows, taking 10 seconds to lift and 10 seconds to lower the weight, and taking each set to failure.

Followed that with 2 sets of 10 and 8 seconds per side for 1-arm Cable Rear Delt Raise Static Holds, taking them to failure.

Awesome Back work!!

Thursday Oct 6th morning

Great morning today.

Hit my Joint Mobility and Flexibility work.

Got in 3 sets of 10 for DVR Hand Extensions.

Got in some good Vacuum practice.

Looking forward to tonight!!

Wednesday Oct 5th

Wonderful day today.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck.

Hit some good Vacuum practice.

Great stuff!!

No training tonight.

Tuesday Oct 4th night

Awesome training!!!!!

Stared out with 2 sets of 10 for Stiff-leg Deadlift.

Moved onto 2 sets of 6 for Super Slow Leg Curls, taking 10 seconds to lift and 10 seconds to lower the weight, taking it to failure.

Then hit 2 sets of 20 seconds per side for 1-leg Static Hold Leg Curls, taking them to failure.

Moved onto 2 sets of 12 for Lat Pull Crunches.

And finished up with 2 sets of 12 for Weighted Cable Crunches.

Awesome stuff!!

Tuesday Oct 4th morning

Great morning!!

Hit my Joint Mobility and Flexibility work.

Moved onto some strong Isometrics for the Hand Extensors.

Practiced my Vacuum.

Great stuff!!

 

Monday Oct 3rd night

Awesome night of training!!

Started out with 2 sets of 8 per side for 1-arm Incline Cable Flies., taking them to failure.

Then hit 2 sets of 4 for Super Slow Incline Press, using a 10 second lifting and 10 second lowering protocol and taking it to failure.

Then nit 2 sets of 10 seconds per side for 1-arm Cable Crossover Static Holds, taking each to failure.

From there it was 2 sets of 8 for Barbell Curls.

Then it as 2 sets of 8 for Barbell Gironda Style Perfect Curls.

Moved onto 2 sets of 8 for Dumbbell Curls.

And finished up with 2 sets of 9 for Hammer Curls.

Great stuff!!

Happy Muscle up Monday

Happy Muscle Up Monday!!

 

In honor of Muscle up Monday

 

Pinkie the Bear Decided to get her pump on!!

 

 

However, she's still trying to figure out

 

what to do with the bigger Kettlebells!    

 

Lol!!

 

 





Monday Oct 3rd morning

Awesome morning today.

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric Work for the Neck.

Got in some practice on the Vacuum.

Great stuff!!

Sunday October 2nd

Great rest day today!!

Hit Joint Mobility work and that was it.

Saturday Octover 1

Great Saturday.

The morning was all about Joint Mobility work.

Then in the evening it was Quad time.

Started out with 3 sets of 10, 8 and 8 for Weighted Gironda Style Sissy Squats.

Then hit 2 sets of 4 for Super Slow Back Squats, taking a 10 second lifting and 10 second lowering protocol.

Moved onto 2sets of 20 and 15 seconds per side for 1-leg Static Hold Leg Extensions.

Moved onto a volume Tri-set for the abs. 3 moves done for 3 rounds, no rest in between moves and minimal rest in between rounds. These were 3 sets of 12 for Lat Pull Crunches, 3 sets of 10 for Crunches and 3 sets of 10, 8 and 8 for Pelvic Rocks.

Moved onto a Volume Tri-set for the Calves. 3 moves doe for 3 rounds, no rest in between moves, minimal rest in between rounds. These were 3 sets of 40 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 stuff!!

Friday Sept 30 night

Amazing night tonight!!

Started out with 2 sets of 8 per side for 1-arm Lying Lateral Raises.

Moved onto 2 sets of 4 for Super Slow Scott's Press, using a 10 second lifting and 10 second lowering tempo. Taking these sets to failure.

Then hit 2 sets of 10 and 8 seconds per side for 1-arm Cable Lateral Raise Static Holds, taking them to failure.

From there it was 2 sets of 8 for Overhead Rope Extensions.

Then 2 sets of 6 and 4 for Super Slow Triceps Pressdowns, again using a 10 seconds lifting and 10 second lowering tempo and taking it to failure.

Then 2 sets of 20 and 15 seconds per side for 1-arm Cable Reverse Grip Triceps Pressdown Static Holds, taking it to failure.

From there I hit 2 sets of 10 per side for DVR Wrist Curls.

Finished up with 2 sets of 10 per side for DVR Reverse Wrist Curls.

Great stuff!!