Tuseday Nov 29th moning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric Work for the Hand Extensors.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR Undergrip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Monday Nov 28th night

Awesome training tonight! Great new cycle!!

Started out with 2 sets of 1-arm Incline Press, taking them to failure. Hit 8 per side on the first set, then hit 8 plus 2 forced reps per side on the second set.

Moved onto 2 set of 1-arm Incline Crossovers, taking them to failure. Hit 9 per side on the first set, using a normal protocol. Then hit 8 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

Hit 2 set of 10 per side for 1-arm Bench Press, taking them to failure.

Then hit 2 sets of 1-arm Bench Crossovers, taking them to failure. Hit 9 per side on the first set, using a normal protocol. Then hit 9 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

From there moved onto 2 sets of 7 and 6 for Scott's Press, taking them to failure.

Then hit 2 sets of 1-arm Lying Lateral Raises, taking them to failure. Hit 8 per side on the first set, using a normal protocol. Then hit 8 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the stretch position.

Moved onto 2 sets of Seated Lateral Raises, taking them to failure.  Hit 10 reps on the first set, using a normal protocol. Then hit 9 on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

From there moved onto 2 sets of 10 for Lying Barbell Triceps Extensions, taking them to failure.

Then hit 2 sets of Barbell French Presses, taking them to failure. Hit 9 reps on the first set, using a normal protocol. Then hit 6 on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the stretch position.

Then moved onto 1-arm Dumbbell Kickbacks for 2 sets, taking them to failure. Hit 10 per side on the first set, using a normal protocol. Then hit 6 per side on the second set using a 1 and 1/4 rep protocol, using the extra 1/4 rep at the peak contraction position.

From there moved onto 1 set of 20 for Super Reverse Crunches, going to failure.

Then hit 1 set of 12 for Pelvic Rocks, going to failure.

Moved onto 1 set of 12 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great training and a wonderful way to start the new cycle!!

Monday Nov 28th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Looking forward to tonight's training!!

Sunday Nov 27th quasi back off week

Finishing up the Quasi Back off week today!!

Looking forward to hard training starting tomorrow!!

Today was all about Joint Mobility Work.

Saturday Nov 26th quasi back off week

Great day today, all about recovery.

Hit Joint Mobility work and LaCross ball Rolling.

Friday Nov 25th quasi back off week

Great morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Thursday Nov 24th Thanksgiving and Modified Back off Week

Started out a short back off week, taking Thursday through Sunday away from normal nightly training as a quasi-back off week. Getting ready for some very intense training starting next week.

Great stuff today!

 Started out with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for DVR work for the Hand Extenders.

Then got in 3 sets of 10 for the following:

 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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Wednesday Nov 23rd night

Great training tonight, shifted Thursday night's training to Wednesday because of the holiday.

Started out with 2 sets of 10 an d 8 for Weighted Pull-ups, going to failure.

Then hit 1 set of 8 for Barbell Pull-overs, going to failure.

Hit 1 set of 12 or Undergrip Lat Pulldowns, going to failure.

Moved onto 2 sets of 9 and 7 for BTN Pulldowns, going to failure.

Then hit 1 set 9 for Seated Cable Rows, going to failure.

Hit 1 set of 10 for Dumbbell Rear Delt Raises, going to failure.

From there moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure

Then hit 1 set of 10 for Dumbbell Incline Curls, going to failure.

Then hit 1 set of 7 per side for Dumbbell Concentration Curls, going to failure.

Finished up with 2 sets of 10 and 8 for Dumbbell Hammer Curls.

Great stuff!!

Wednesday Nov 23rd morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Tuesday Nov 22nd night

Awesome training tonight!!

Started out with 2 sets of 8 for Front Squats, after some warm up sets, lol.

Then hit 2 sets of 10 for Weighted Sissy Squats, taking them to failure.

Moved onto 1 set of 10 per side for 1-leg Leg Extensions, taking it to failure.

Hit 2 sets of 10 and 9 for Stiff-leg Deadlifts, after some warm ups.

Then hit 2 sets of 7 for Leg Curls, going to failure.

Moved onto 1 set of 15 for Toes Pointed Leg Curls, going to failure.

Then hit2 sets of 20 per side for Weighted 1-leg Donkey Calf Raises, going to failure.

Then hit 1 set of 16 per side for 1-leg Calf Raises, going to failure.

Moved onto 2 sets of 40 for Seated Calf Raises, going to failure.

Moved onto 1 set of 25 for Weighted Back Extensions, going to failure

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

Finished up with 2 sets of10 per side for DSR Reverse Wrist Curls.

Great stuff!!

Tuesday Nov 22nd morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Then hit some strong Isometric Work for the Hand Extenders.

Then got in 3 sets of 10 for the following:

 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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Awesome stuff!!

Monday Nov 21st night

Awesome night tonight, really pushed hard and felt great!!

Started with 2 sets of 10 per side for 1-arm Incline Press, going to failure.

Moved onto 1 set of 9 per side for 1-arm Incline Crossovers, going to failure.

Then hit 2 sets of 9 and 8 per side for 1-arm Bench Press, going to failure.

Moved onto 1 set of 9 per side for 1-arm Bench Crossovers, going to failure.

From there moved onto 2 sets of 10 per side for Scott Press, going to failure.

Then hit 2 sets of 7 and 6 per side for 1-arm Lying Lateral Raises, going to failure.

Hit 1 set of 10 for Seated Lateral Raises, going to failure.

From there moved onto 2 sets of 10 for Lying Triceps Extensions.

Then hit 1 set of 10 for French Press, going to failure.

Hit 1 set of 10 per side for Dumbbell Kickbacks, going to failure.

From there moved onto 1 set of 20 for Super Reverse Crunches, going to failure.

Moved onto 1 set of 12 for Roman Chair Crunches, going to failure.

Then finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great stuff!!

Monday, Nov 21st morning

Awesome morning today!!

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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Sunday Nov 20th

Wonderful training today!!

This morning was Joint Mobility work.

Then evening just kicked ass!!

Started out with 2 sets of 9 and 8 for Weighted Pull-ups, going to failure.

Then hit 1 set of 10 for Barbell Pull-overs, going to failure.

Hit 1 set of 8 for Straight Arm Lat Pulls, going to failure.

Moved onto 2 sets of 10 and 8 for BTN Lat Pulldowns, going to failure.

Then hit 1 set of 8 for Seated Cable Rows, going to failure.

Hit 1 set of 10 for Wide Grip Seated Cable Rows, going to failure.

Moved onto 2 sets of 8 and 7 for Barbell Curls, going to failure

Then hit 1 set of 9 for Incline Dumbbell Curls, going to failure.

Hit 1 set of 6 per side for Dumbbell Concentration Curls, going to failure.

Finished up with 2 sets of 8 for Dumbbell Hammer Curls, going to failure.

Great training!!

Saturday Nov 19th

Wonderful day today!!

The morning was all about Joint Mobility Work.

The evening was all about kick butt leg work.

Started out with 2 sets of 9 for Stiff Leg Deadlifts.

Moved onto 2 sets of 8 and 6 for Front Squats.

Hit 2 sets of 10 for Sissy Squats, going to failure.

Then hit 2 sets of 10 and 9 for Leg Curls, going to failure.

Moved onto 1 set of 11 per side for 1-leg Leg Extensions, going to failure.

Then hit 1 set of 20 for Toes Pointed Leg Curls, going to failure.

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

Then hit 1 set of 15 per side for 1-leg Calf Raises, going to failure.

Moved onto 2 sets of 40 for Seated Calf Raises, going to failure.

Then hit 1 set of 25 for Weighted Back Extensions, going 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.

Awesome stuff!!

Friday Nov 18th night

Great night tonight!!

Started out with 2 sets of 10 and 9 for Scott's Press, going to failure.

Then hit 2 sets of 10 per side for 1-arm Lying Lateral Raises, going to failure.

Hit 1 set of 9 for Seated Lateral Raises, going to failure.

Moved onto 2 sets of 9 per side for 1-arm Incline Press, going to failure.

Then hit 1 set of 8 per side for 1-arm Incline Crossovers, going to failure.

Hit 2 sets of 10 per side for1-arm Bench Press, going to failure.

Then hit 1 set of 8 per side for 1-arm Bench Crossovers, going to failure.

Moved onto 2 sets of 9 and 8 for Triceps Pushdowns, going to failure.

Then hit 1 set of 8 for Overhead Rope Extensions, going to failure.

Hit 1 set of 7 per side for 1-arm Triceps Pushdowns, going to failure.

Moved onto 1 set of 20 for Lat Pull Crunches, going to failure.

Then hit 1 set of 10 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great training!!

Friday Nov 18th morning

Great morning today!!

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 Scott's Press
5.)  DVR  Under Grip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!
Great stuff!!

Thursday Nov 17th night

Awesome training!!

Started out with 2 sets of 10 and 9 for Weighted Pull-ups, going to failure.

Then hit 1 set of 10 for Barbell Pullovers, going to failure.

Hit 1 set of 11 for Under Grip Lat Pulldowns, going to failure.

Moved onto 2 sets of 8 for BTN Lat Pulldowns, taking them to failure

Then hit 1 set of 10 for Seated Cable Rows, going to failure.

Hit 1 set of 9 for Rear Delt Raises, going to failure.

Moved onto 2 sets of 10 for Barbell Curls, going to failure.

Then hit 1 set of 7 for Incline Dumbbell Curls, going to failure.

Hit 1 set of 10 per side for Dumbbell Concentration Curls, going to failure.

Finished up with 2 set of 7 for Dumbbell Hammer Curls, going to failure.

Great stuff!!

Thursday Nov 17th morning

Wonderful morning today!!

Started out with Joint Mobility and Flexibility work.

 Hit 3 sets of 10 for DVR Hand Extensions

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

1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR  Under Grip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Went artistic today too:

Wednesday Nov 16th

Awesome morning today!!

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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday Nov 15th night

Wonderful night tonight!!

Started out with a few progressively heavier warm up sets, then blasted through 2 sets of     8 for Front Squats.

Moved onto 2 sets of 10 for Weighted Sissy Squats, taking them to failure.

Hit 1 set of 12 per side for 1-leg Leg Extensions, taking them to failure.

Then hit 2 sets of 8 and 7 for Stiff-leg Deadlifts.

Moved onto 2 sets of 9 and 7 for Leg Curls, taking them to failure.

From there it was 1 set of 18 for Toes Pointed Leg Curls, going to failure.

Followed by 2 sets of 18 per side for 1-leg Donkey Calf Raises, going to failure.

Then 1 set of     14 per side for 1-leg Calf Raises, taking them to failure.

Moved onto 2 sets of 35 for Seated Calf Raises, taking them to failure.

Then hit 1 set of 25 for Back Extensions, going 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!!

Tuesday Nov 15th morning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.
Hit some strong Isometric work for the Hand Extensors.

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 Scott's Press
5.)  DVR  Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Wonderful stuff!!

Monday Nov 14th night

Awesome training tonight!

Started out with 2 sets of 10 per side for 1-arm Incline Press, taking them to failure.

Moved onto 1 set of 8 per side for 1-arm Incline Crossover, going to failure.

Then hit 2 sets of 10 per side for 1-arm Bench Press, taking them to failure.

Moved onto 1 set of 8 per side for 1-arm Bench Crossover, going to failure.

Then hit 2 sets of 10 and 7 for Scott's Press, taking each to failure.

Moved onto 2 sets of 7 and 8 for 1-arm Lying Lateral Raises, going to failure.

Then hit 1 set of 8 for Seated Lateral Raises, going to failure.

From there it was 2 sets of 10 for Lying Triceps Extensions, going to failure.

Then 1 set of French Press, taking it to failure.

Moved onto 1 set of 10 per side for 1-arm Dumbbell Kickbacks, going to failure.

Then hit 1 set of 20 for Super Reverse Crunches, going to failure.

Moved onto 1 set of 10 for Roman Chair Crunches, taking it to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great stuff!!

Monday Nov 14th morning

Awesome morning today!

 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 Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Sunday Nov 13th

Awesome day today!!

Started out with Joint Mobility work in the morning.

Moved onto awesomeness in the evening!!

Started out with 2 sets of 10 and 7 for Weighted Pull-ups, going to failure.

Then hit 1 set of 10 for Barbell Pull-overs, going to failure.

Moved onto 1 set of Straight Arm Lat Pulls, going to failure.

Then hit 2 sets of 10 for BTN Pulldowns, taking them to failure.

Moved onto 1 set of 10 for Seated Cable Rows, taking it to failure.

Then hit 1 set of Wide Grip Seated Cable Rows, going to failure.

Moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure.

Then hit 1 set of 10 for Incline Dumbbell Curls, going to failure.

Moved onto 1 set of 8 per side for 1-arm Dumbbell Concentration Curls, taking it to failure.

Finished up with 2 sets of 10 for Dumbbell Hammer Curls, going to failure.

Great stuff!!

Saturday Nov 12

Awesome day today.

The morning was all about Joint Mobility work.

The evening was all about kick ass leg training!!

Started out with 2 sets of 10 for Stiff-leg Deadlifts.

Then hit 2 sets of 8 for Front Squats.

Moved onto 2 sets of 10 for Weighted Sissy Squats, taking them to failure.

Then hit 2 sets of 10 for Leg Curls, going to failure.

Moved onto 1 set of Leg Extensions, taking it to failure.

Moved onto 1 set of 18 for Toes Pointed Leg curls, going to failure.

Then hit 2 sets of 16 per side for 1-leg Donkey Calf Raises, taking them to failure.

Moved onto 1 set of 14 per side for 1-leg Calf Raises, taking them to failure.

Then hit 2 sets of 35 for Seated Calf Raises, going to failure.

From there it was 1 set of 20 for Back Extensions, going 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 Nov 11th night

Awesome training tonight!

Started out with 2 sets of 7 and 8 for Scott's Press, taking them to failure.

Then hit 2 sets of 10 per side for 1-arm Lying Lateral Raises, going to failure.

Moved onto 1 set of 10 for Seated Lateral Raises, going to failure.

From there it was 2 sets of 6 per side for 1-arm Incline Press, taking them to failure.

Then it was 1 set of 6 per side for 1-arm Incline Crossovers, taking it to failure.

Moved onto 2 sets f 6 per side for 1-arm Bench Presses, going to failure.

Moved onto 1 set of 8 per side for 1-arm Bench Crossovers, taking it to failure.

From there it was 2 sets of 8 and 7 for Triceps Pushdowns, going to failure.

Followed that with 1 set of 7 for Overhead Rope Extensions, going to failure.

Then hit 1 set of 7 per side for 1-arm Triceps Pushdowns, going to failure.

From there it was 1 set of 20 for Lat Pull Crunches.

Followed by 1 set of 10 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great training!!

Friday Nov 11th morning

Great training today!!

 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 Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR Undergrip Scaupla Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!


Awesome stuff!!

Thursday Nov 10th night

Awesome training tonight!!

Started out with 2 sets of 10 for Weighted Pull-ups, going to failure.

Moved onto 1 set of 10 for Barbell Pull-overs, going to failure.

Then hit 1 set of 10 12 for Undergrip Pulldowns, going to failure.

Moved onto 2 sets of 10 for BTN Pulldowns, going to failure.

Then hit 1 set of 12 for Seated Cable Rows, going to failure

Hit 1 set of 10 for Dumbbell Rear Delt Raises, going to failure.

Then hit 2 sets of 9 and 7 for Barbell Curls, going to failure.

Moved onto 1 sets of 8 for Incline Dumbbell Curls, taking it to failure.

Then hit 1 set of 8 per side for 1-arm Dumbbell Concentration Curls, taking it to failure.

Finished up with 2 sets of 9 and 8 for Dumbbell Hammer Curls, taking them to failure.

Great stuff!!

Thursday Nov 10th morning

 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 Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Wednesday Nov 9th

Great day today!!

 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 Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Full Range Lat Pulls
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday Nov 8th night

Great training night tonight!!

Started out with, after some progressively heavier warm-up sets, 2 sets of 8 for Front Squats.

Moved onto 2 sets of 12 and 10 for Weighted Sissy Squats, taking them to failure.

Then hit 1 set of 13 for Leg Extensions, taking them to failure.

Hit 2 sets of 10 and 9 for Stiff-leg Deadlifts.

Moved onto 2 sets of 9 and 7 for Leg Curls, taking them to failure.

Then hit 1 set of 15 for Toes Pointed Leg Curls.

Then hit 2 sets of 20 per side for 1-leg Donkey Calf Raises, taking them to failure.

Moved onto 1 set of 13 per side for 1-leg Calf Raises, going to failure.

Then hit 2 sets of 35 for Seated Calf Raises, going to failure.

Then hit 1 set of 20 for Back Extensions.

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!!

Tuesday Nov 8th morning

Great morning today!!


 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 Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Monday Nov 7th night

Great night of training!!

Started out with 2 sets of 12 per side for 1-arm Incline Press, taking them to failure

Moved onto 1 set of 10 per side for 1-arm Incline Crossovers, taking them to failure.

Then hit 2 sets of 10 per side for 1-arm Bench Press, taking them to failure.

Moved onto 1 set of 10 per side for 1-arm Bench Crossovers, taking them to failure.

Then moved onto 2 sets of 11 and 8 for Scott's Press, taking them to failure.

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

Then hit 1 set of 8 for Seated Lateral Raises, taking them to failure.

From there it was 2 sets of 10 for Lying Triceps Extensions.

Then hit 1 set of 10 for French Presses, taking them to failure.

Moved onto 1 set of 8 per side for Dumbbell Kickbacks, taking them to failure.

Then hit 1 set of 18 for Super Reverse Crunches.

Followed that up with 1 set of 10 for Roman Chair Crunches.

Finished up with 1 set of 20 for DVR Frog Crunches.

Great stuff!!

Monday Nov 7th morning

Great morning today!!


 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 Eagle Flexes
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.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Sunday Nov 6th

Great day today!!

The morning was Joint Mobility Work.

The evening was just awesome!

Started out with 2 sets of 10 for BTN Pulldowns, going to failure.

Then moved onto 1 set of 11 for Seated Cable Rows, going to failure.

Then hit 1 set of 8 for Seated Wide Grip Cable Rows, going to failure.

Moved onto 2 sets of 10 and 9 for Lat Pulldowns, going to failure.

Then hit 1 set of 8 for  Cable Pull-overs.

Hit 1 set of 8 for Straight Arm Lat Pulls going to failure.

Then moved onto 2 sets of 10 for Barbell Curls, going to failure on them.

Hit 1 set of 7 for Incline Dumbbell Curls, going to failure on it.

Then hit 1 set of 7 per side for 1-arm Dumbbell Concentration Curls, taking it to failure.

Finished up with 2 sets of 8 for Dumbbell Hammer Curls.

Great stuff!!

Saturday Nov 5th

Great day today!

The morning was all about the Joint Mobility.

The evening was all about ass kicking!

Started out with 2 sets of 10 and 8 for Stiff-leg Deadlifts.

Moved onto 2 sets of 8 for Front Squats.

Then hit 2 sets of 12 for Sissy Squats, going to failure.

Moved onto 2 sets of 10 for Leg Curls, going to failure.

Then hit 1 set of 12 for Leg Extensions, going to failure.

Moved onto 1 set of 20 for Back Extensions

Then hit 1 set of 15 for Toes Pointed Leg Curls.

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

Then hit 1 set of 12 per side for 1-leg Calf Raises, going to failure.

Then hit 2 sets of 35 for Seated Calf Raises, going to failure.

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

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

Great stuff!!

Friday Nov 4th night

Awesome night of training!!

Hit 2 sets of 10 and 8 for Scott's Press, going to failure.

Then hit 2 sets of 12 per side for 1-arm Lying Lateral Raises, taking them to failure.

Hit 1 set of 10 for Seated Lateral Raises, going to failure.

Moved onto 2 sets 8 and 9 per side for 1-arm Incline Press, taking them to failure.

Then hit 1 set of 8 per side for1-arm Incline Crossovers, going to failure.

Hit 2 sets of 8 per side for 1-arm Bench Press, going to failure.

Then hit 1 set of 8 per side for 1-arm Bench Crossovers, going to failure.

Moved onto 2 sets of 8 and 6 for Lying Cable Triceps Extensions, going to failure on them.

Then hit 1 set of     7 for Overhead Rope Extensions, taking it to failure.

Hit 1 set of 6 per side for 1-arm Cable Kickbacks, taking them to failure

From there it was 1 set of 20 for Lat Pull Crunches.

Then hit 1 set of 12 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 12 for DVR Frog Crunches, going to failure.

Great stuff!!

Friday Nov 4th morning

Awesome morning today!

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.

Got in some Vacuum Practice.

Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Thursday Nov 3rd night

Great training tonight!

Started out with 2 sets of 10 for Pull-ups, taking them to failure.

Hit 1 set of 7 for Barbell Pull-overs, taking it to failure.

Then hit 1 set of 11 for Undergrip Lat Pulldowns, taking it to failure.

Moved onto 2 sets of 8 and 7 for BTN Pulldowns, going to failure.

Then hit 1 set of 11 for Seated Cable Rows, going to failure.

Hit 1 set of 8 for Rear Delt Raises, taking it to failure.

From there it was 2 sets of 10 and 8 for Barbell Curls, going to failure.

Moved onto 1 set of 7 for Incline Dumbbell Curls, going to failure.

Then hit 1 set of 5 per side for 1-arm Dumbbell Concentration Curls, going to failure.

Finished up with 2 sets o 8 for Dumbbell Hammer Curls, going to failure.

Awesome stuff!

Thusrday Nov 3rd morning

Awesome morning today!

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 Eagle Flexes
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.

Got in some Vacuum Practice.

Nailed 3 strong rounds of the Ring of Fire!!

Wednesday Nov 2nd

Great day today.

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.

Practiced the Vacuum.

Nailed 3 strong rounds of the Ring of Fire.

No training tonight!

Tuesday Nov 1st night

Wonderful day of training tonight!!

Started out with Front Squats. After a good warm up set hi 2 sets of 8, taking them to failure.

Moved onto 2 sets of 12 for Sissy Squats, going to failure.

Then hit 1 set of 11 for Leg Extensions, taking it to failure.

From there it was 2 sets of 8 for Stiff-leg Deadlifts.

Then it was 2 sets of 8 for Leg Curls, taking it to failure.

Moved onto 1 set of 20 for Back Extensions.

Then hit 1 set of12 for Toes Pointed Leg Curls, taking it to failure.

Then hit 2 sets of 20 and 15 per side for 1-leg Donkey calf Raises, going to failure.

Hit 1 set of 10 per side for 1-leg Calf Raises, taking it to failure.

Moved onto 2 sets of 30 for Seated Calf Raises, going to failure.

Got in 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 training!!

Tuesday November 1st morning

Great morning today!

Started out with Joint Mobility and Flexibility work.

Got in a strong Isometric Session for the Hand Extenders.

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

1.)  DVR Eagle Flexes
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"

Wonderful way to start the day!!

Monday Oct 31st night

Great night on the new training cycle!!

Started out with 2 sets of 12 and 9 per side for 1-arm Incline Press, taking each set to failure.

Moved onto 1 set of 6 per side for 1-arm Incline Cable Crossovers, going to failure.

Then hit 2 sets of 8 and 9 per side for 1-arm Bench Presses, taking each set to failure.

Moved onto 1 set of 6 per side for 1-arm Bench Cable Crossovers, going to failure.

From there it was 2 sets of 8 and 6 for Scott's press, taking each to failure.

Then it was 2 sets of 10 and 9 per side for 1-arm Lying Lateral Raises, taking each to failure.

Moved onto 1 set of 10 for Seated Lateral Raises, taking it to failure.

From there it was 2 sets of 10 for Lying Triceps Extensions, taking each to failure.

Then it was 1 set of 8 for French Presses taking it to failure.

Moved onto 1 set of 8 per side for 1-arm Dumbbell Kickbacks, taking them to failure.

Then hit 1 set of 15 for Super Reverse Crunches, going to failure.

Moved onto 1 set of 8 for Roman Chair Crunches, going to failure.

Finished up with 1 set of 15 for DVR Frog Crunches, going to failure.

Awesome training!!