Friday Dec 28th

Great day today!

Started out today with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following DVR moves:

1.) Full Range Pec Contraction

2.) Bent Rows

3.) Scott's Press

4.) Biceps/ Triceps Contraction

5.) Full Range Lat Contraction

6.) Squats

7.) 1-leg Leg Curls

8.) Abs Contraction.

Great stuff!!

Thursday Dec 27th

Nice day today, but   really looking forward to next week and the new training cycle.

Hit Joint Mobility work in the morning.

Flexibility work in the evening.

Wednesday Dec 27th

Great day today!

Started out today with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following DVR moves:

1.) Full Range Pec Contraction

2.) Bent Rows

3.) Scott's Press

4.) Biceps/ Triceps Contraction

5.) Full Range Lat Contraction

6.) Squats

7.) 1-leg Leg Curls

8.) Abs Contraction.

Then in the evening I hit 120 1-arm Kettlebell Snatches in 10 minutes, Kettlebell Sport style, without putting the bell down.

Then hit a 5 minute round of Get-ups.

Great stuff!!

Tuesday Dec 26th

Easy day in the back off world today.




Hit Joint Mobility work in the morning.

Relaxed the rest of the time!

Monday Dec 25th Back-off week

Started out today with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following DVR moves:

1.) Full Range Pec Contraction
2.) Bent Rows
3.) Scott's Press
4.) Biceps/ Triceps Contraction
5.) Full Range Lat Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction.

Great stuff!!

Sunday Dec 24th

Starting the back-off week today!

Hit Joint Mobility work in the morning.

Took the evening off!

Saturday Dec 23rd

Great day today!

Started out the morning with Joint Mobility work.

Then the evening was this:

Started with 8 sets of 8 reps with only 10 seconds of rest between sets for Pseudo-Planche Push-ups.

Then hit 2 sets of 10 per side for 1-arm Cable Crossovers.

Got in 8 sets of 8 reps with only 10 seconds of rest between sets for Incline Press.

Moved onto 8 sets of 8 reps with only 10 seconds of rest between sets for Lat Pulldowns.

Then hit 2 sets of 10 for Seated Cable Rows.

Then got in 8 sets of 8 reps with only 10 seconds of rest between sets for Barbell Undergrip Bent Rows.

Got in 3 sets of  20 for Tight Arch Rocks.

Moved onto 5 sets of 15 for Pelvic Rocks.

Finished up with 5 sets of 20 for Weighted Frog Crunches.

Friday Dec 22nd night

Great night tonight!

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

Then hit 3 sets of 20 for Feet Together Back Squats.

Moved onto 3 sets of 12, 11 and 11 for Leg Extensions.

Got in 3 sets of 12, 12 and 10 for Leg Curls.

Nailed 3 sets of 40, 40 and 35 for Weighted Adductor Flies.

Finished off with Isometric Stretching for the Chinese splits followed by some good relaxation stretching for the Chinese, front, Van Damme and pancake splits.

A special holiday post

Merry Christmas and

Happy Holidays

Everyone!!

I hope that you all have a holiday season full of love, happiness and Awesomeness!!

And that the new year will bring you amazing adventures!!

Friday Dec 22nd morning

Great morning today!

Started out with Isometric and Isometric Power Flex work for the Neck and Isometric Power Flex and Vacuum work for the midsection.

Then hit my Joint Mobility and Flexibility work.

And got in 3 sets of 10 a piece for the following DVR work:

1.) Chest Crossovers
2.) Undergrip Bent Rows
3.) Lateral Raises
4.) Biceps/ Triceps Contractions
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Great stuff!!

Thursday Dec 21st night

Keeping the record breaking going, and it's awesome!!

Started out wit 8 sets of 8 reps with only 10 seconds rest in between sets for Scott's Press

Then hit 2 sets of 10 per side for 1-arm Lying Read Delt Raises

Moved onto 8 sets of 8 with 10 seconds of rest for Seated Lateral Raises.

Then hit8 sets of 8 with 10 seconds of rest for Barbell Biceps Curls

Moved onto  sets of 10 per side for 1-arm Concentration Curls, taking no rest between sides just moving from the right to the left to the right to the left, etc.

Then hit 8 sets of 8 with 10 seconds of rest for Barbell French Press

Finished up with 3 sets of 10 per side for 1-arm Kickbacks, taking no rest between sides, jus moving from the left to the right to the left to the right, etc.

Great stuff!!

Thursday Dec 21st morning

Awesome morning today!

Started out with Isometric and DVR work for the hands and Isometric and Vacuum practice for the midsection.

Got in some nice Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following DVR moves:

1.) Full Range Pec Contraction
2.) Bent Rows
3.) Lateral Raises
4.) Biceps/ Triceps Contractions
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Felt awesome!!

Wednesday Dec 20th

Great day today.

Started out with Isometric work for the Neck, Isometric Power Flex work and Vacuum practice for the midsection, Joint Mobility work and Flexibility work.

Then hit 3 sets of 10 for each of the following DVR movements:

1.) Full Range Pec Contraction
2.) Bent Rows
3.) Lateral Raises
4.) Biceps/ Triceps Contraction
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Took off the Hand balancing to continue to let the shoulder heal up.

The evening was about 3 sets of 30 for Weighted Adductor Flies followed by Isometric Stretching for the Chinese splits. Finished off with relaxed stretching too.

Great stuff!!

Tuesday Dec 19th night

Awesome, record breaking night again!!

Stared out with 4 sets of 10, 9, 9 and 7 for Floor Press

Then hit 3 sets of 8 per side for 1-arm Chest Flies

Moved onto 3 sets f 10 for Weighted Parallel Bar Chest Dips

Then hit 4 sets of 10, 10, 9 and 9 for Weighted Pull-ups

Moved onto 3 sets of 10 for T-bar Rows

Then hit 3 sets of 10 for Rack Pull Bent Rows

Moved onto 5 sets of 15 for Pelvic Rocks.

Finished up with 5 sets of 20 for Weighted Frog Crunches.

Great stuff!!

Tuesday Dec 19th morning

Fantastic morning today.

I felt a little off so I took the Dynamic Tension and Hand Balancing off.

Basically I started out with Isomeric, DVR and Isometric Power Flex work for the hands.

Then hit my Joint Mobility and Flexibility work.

Felt really nice!

Monday Dec 18th night

Awesome training tonight!! Yeah!!

Started out with 8 sets of 8 reps with only 10 seconds of rest between sets for Back Squats.

Moved onto 2 sets of 20 for Weighted Sissy Squats

Then hit 8 sets of 8 with 10 seconds of rest for Leg Extensions.

From there it was 8 sets of 8 with 10 seconds of rest for Leg Curls

Followed by 3 sets of 8 per side for 1-leg Leg Curls

Then hit 3 sets of 30 for Weighted Adductor Flies

Finished up with some strong Isometric Stretching for the Chinese Splits followed by some nice relaxed stretching for the Front, Chinese, Van Damme and Pancake splits.

Great stuff!!

Monday Dec 18th morning

Great morning today.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric and Isometric Power Flex work for the Neck and Midsection.

Then hit 3 sets of 10 each for the following DVR movements:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contraction
4.) Scott's Press
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Took hand balancing off today. The shoulder was feeling a little off.

Here's my best "Lionheart" Impression!!

Sunday Dec 17th

Wonderful day today.

Started out the morning with Joint Mobility drills.

Then the evening went like this:

Hit 4 sets of 10 for Klokov Press

Moved onto 3 sets of 12 per side for 1-arm Lying Lateral Raises

Then got in 3 sets of 12 per side for 1-arm Rear Delt Raises

Hit 3 sets of 9, 9 and 8 for Barbell Drag Curls

Then got in 3 sets of 8, 8 and 7 for Dumbbell Incline Curls

Moved onto 3 sets of 6 for Barbell Gironda Style Perfect Curls

Then got in 3 sets of 10 for Triceps Pressdowns

Moved onto 3 sets of 10 for Overhead Rope Extensions

Got in 3 sets of 10 per side for 1-arm Triceps Pressdowns.

Great stuff!!

Saturday Dec 16h

Great day today.

Hit my Joint Mobility work in the morning.

Was feeling a little beat up in the evening so Melissa and I took the evening off.

I think it was a smart decision.

Friday Dec 15th night

Great training tonight!

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

Then hit 3 sets of 20 for Feet Together Back Squats.

Moved onto 3 sets of 12, 11 and 11 for Leg Extensions.

Got in 3 sets of 12, 12 and 10 for Leg Curls.

Nailed 3 sets of 40, 40 and 35 for Weighted Adductor Flies.

Finished off with Isometric Stretching for the Chinese splits followed by some good relaxation stretching for the Chinese, front, Van Damme and pancake splits.

Great stuff!!

Friday Dec 15th morning!!

Awesome morning today!

Started out with Isometric and Isometric Power Flex work for the neck and midsection, Vacuum practice, Joint Mobility and Flexibility work.

Then hit 3 sets of 10 each for the following DVR work:

1.) Eagle Flex
2.) Bent Rows
3.) Scott's Press
4.) Biceps/ Triceps Contractions
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Followed that by moving onto:

3 sets of Handstand Combos
3 sets of Bent--arm Lever Combos
3 sets of Planche Leans
3 sets of 1-arm Handstand Variations
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Straddle Planche Holds
3 sets of QDR Holds
3 sets of Bent-arm Lever Variations
3 sets of Air Baby Holds.

Great stuff!!

Thursday Dec 14th night

Awesome night tonight!

Continuing on with the demolishing of records at each session!!

Hit 8 sets of 8 reps with only 10 seconds of rest between sets for Scott's Press.

Then moved onto 2 sets of 14 per side for Lying 1-arm Rear Delt Raises

Nailed 8 sets of 8 reps with only 10 seconds of rest between sets for Seated Lateral Raises.

From there it was 8 sets of 8 reps with only 10 seconds of rest between sets for Barbell Biceps Curls

Followed by 3 sets of 1-arm Concentration Curls with no rest between sides, moving from the right to the left to the right to the left to the right to the left without rest. Hit 10, 10 and 7 for each side.

Then hit 8 sets of 8 reps with only 10 seconds of rest between sets for Barbell French Press.

Then got in 3 sets of 1-arm Kckbacks with no rest between sides, moving from the right to the left to the right to the left to the right to the left without rest. Hit 10, 10 and 8 for each side.

Great stuff!!

Thursday Dec 14th morning

Great morning today!

Started out with Joint Mobility and Flexibility work as well as a good mixture of DVR and Isometric work for the hands, midsection and Vacuum practice.

Then hit 3 sets of 10 for the following DVR moves:

1.)  Chest Crossovers
2.) Undergrip Bent Rows
3.) Lateral Raises
4.) Biceps/ Triceps Contractions
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then hit the following:

3 sets of Handstand Variations
3 sets of Rings Front Lever Holds
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Planche Leans
3 sets of 1-arm Handstand Variations
3 sets of Straddle Planche Holds
3 sets of QDR Holds
3 sets of Bent-arm Lever Variations
3 sets of Air Baby Holds
3 sets of Straddle L-sit Holds
3 sets of Straddle L-sit Leg Raises
3 sets of L-sit Leg Raises

Great stuff!!


A few pics:

And a little video of having fun with the Straddle Planche:

Wednesday Dec 13th

Fantastic day today!

Started out the morning with some Isometric work and some Isometric Power Flexes for the neck and the midsection, as well as some good Vacuum practice, Joint Mobility work and Flexibility work.

Then hit 3 sets of 10 of the following DVR and DSR movements:

1.) Bull Elk Flexes
2.) Bent Rows
3.) Lateral Raises
4.) Biceps/ Triceps Contractions
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Took Hand Balance Practice off today.

In the evening I hit 3 sets of 40, 40 and 35 for Weighted Adductor Flies.

Then finished off with some strong Isometric Stretching for the Chinese splits followed by some Relaxed Stretching for the Chinese, Front, Van Damme and Pancake splits.

Great day!!

Tuesday Dec 12th night

Fantastic training tonight.

Started out with 4 sets of 10, 8, 7 and 8 for Floor Press.

Moved onto 3 sets of 10 per side for 1-arm Chest Flies.

Then hit 3 sets of 10, 8 and 8 for Weighted Parallel Bar Chest Dips.

Moved onto 3 4 sets of 9, 9, 8 and 8 for Weighted Pull-ups.

Then hit 3 sets of 8, 10 and 10 for T-bar Rows.

Moved onto 3 sets of 12, 11 and 11 for Rack Pull Bent Rows.

Then hit 5 sets of 15 for Pelvic Rocks.

Finished off with 5 sets of 20 for Weighted Frog Crunches.

Tuesday Dec 12th morning

Fantastic morning today!!

Started out with Joint Mobility and Flexibility work, Vacuum work and some Isometric and DVR work for the Hands.

Then hit 3 sets of 10 for each of the following:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Press
5.) Full Range Lat  Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of Gymnastic Rings Front Lever Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

Awesome stuff!!

Monday Dec 11th night

Phenomenal night tonight! Still breaking records left and right!!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Back Squats. Varied the stance also, hitting 2 sets with the feet together, 2 with them a little further apart, 2 with them a little beyond shoulder width, and 2 with them in a wide stance.

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Leg Extension.

Moved onto 8 sets 0f 8 reps with only 10 seconds of rest in between sets for Leg Curls.

Then hit 3 sets of 12, 12 and 10 per side for 1-leg Leg Curls.

Got in a great super set for the calves. Hitting 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 16 per side for 1-leg Calf Raises. Hitting a set of the Donkey Calf Raises and immediately going into the Standing Calf Raises without any rest. And repeating.

Got in a strong 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some Strong Isometric Stretching for the Chinese splits followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great stuff!!

Monday Dec 11th morning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand combinations

3 sets of Bent-arm Lever combinations

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Sunday Dec 10th

Very nice Sunday today!!

Started out the morning with Joint Mobility work.

Then the evening was the following:

Hit 4 sets of 8 for Klokov Presses

Moved onto 3 sets of 10 per side for Lying 1-arm Dumbbell Lateral Raises

Then hit 3 sets of 10 per side for Standing Dumbbell 1-arm Rear Delt Raises.

Moved onto 3 sets of 8 for Barbell Drag Curls.

Then hit3 sets of 8, 8 and 7 for Dumbbell Incline Curls.

Got in 3 sets of 6 for Barbell Gironda Style Perfect Curls.

Then moved onto 3 sets of 10, 10 and 8 for Triceps Pushdowns.

Got in 3 sets of 10, 4 and 8 for Overhead Rope Extensions.

Finished up with 3 sets of 8 per side for 1-arm Triceps Pushdowns.

Good stuff!!

Saturday Dec 9th

Wonderful day today!!

Started out the morning with Joint Mobility work.

Then the evening was this:

Started with 8 sets of 8 reps with only 10 seconds of rest between sets for Pseudo-Planche Push-ups.

Then hit 2 sets of 10 per side for 1-arm Cable Crossovers.

Got in 8 sets of 8 reps with only 10 seconds of rest between sets for Incline Press.

Moved onto 8 sets of 8 reps with only 10 seconds of rest between sets for Lat Pulldowns.

Then hit 2 sets of 10 for Seated Cable Rows.

Then got in 8 sets of 8 reps with only 10 seconds of rest between sets for Barbell Undergrip Bent Rows.

Got in 3 sets of  20 for Tight Arch Rocks.

Moved onto 5 sets of 15 for Pelvic Rocks.

Finished up with 5 sets of 20 for Weighted Frog Crunches.

Great stuff!!

Friday Dec 8th night

Great night tonight!!

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

Then hit 3 sets of 20 for Feet Together Squats.

Moved onto 3 sets of 10 for Leg Extensions.

Then hit 3 sets of 10 for Leg Curls.

Got in a nice super set for the calves going from 1-leg Donkey Calf Raises immediately into Seated Calf Raises without a break. Nailed 2 sets of 16 per side for the Donkey's and 2 sets of 40 for the Seated ones.

Got in 5 sets of 10 for Barbell Reverse Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some strong Isometric Stretching for the Chinese Splits followed by some good relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great stuff!!

Friday Dec 8th morning

Great morning today!


Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand variations

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.


Felt awesome!

Thursday Dec 7th night

Such a kick ass night tonight! Again, much like the rest of this week, smashing records on everything!!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Scott's Press.

Moved onto 3 sets of 12 per side for Lying 1-arm Rear Delt Raises, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Seated Lateral Raises.

From there it was 8 sets of 8 reps with only 10 seconds of rest in between sets for Barbell Biceps Curls.

Followed by 3 sets of 12, 12 and 10 per side for 1-arm Dumbbell Concentration Curls, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Then it was 8 sets of 8 reps with only 10 seconds of rest in between sets for Barbell French Presses.

Followed by 3 sets of 12, 12 and 10 per side for 1-arm Triceps Kickbacks, taking no rest in between sides, moving from the right immediately into the left and back and forth.


Great stuff!!

Thursday Dec 7th morning

Great morning today!

Started out with Joint Mobility and Flexibility work, Vacuum work and some Isometric and DVR work for the Hands.

Then hit 3 sets of 10 for each of the following:

1.) Chest Crossovers
2.) Undergrip Bent Rows
3.) Biceps/ Triceps Contractions
4.) Lateral Raises
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of Gymnastic Rings Front Lever Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

Awesome stuff!!


Here's a video of some Handstand combination work:

Wednesday Dec 6th

Fantastic day today!!

Started out with Joint Mobility and Flexibility work, Vacuum work and some Isometric work for the neck.

Then hit 3 sets of 10 for each of the following:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Lateral Raises
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand combinations

3 sets of Bent-arm Lever combinations

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Great stuff!!


Here's a video of one of the bent-arm lever combos:

And a pic from the Planche work:

Tuesday Dec 5th night

Phenomenal nigh tonight. Breaking records everywhere!!

Started out with 4 sets of 10 for Bottom Position Floor Press.

Moved onto 3 sets of 9 per side for 1-arm Chest Flies.

Then hit 3 sets of 10 for Parallel Bar Weighted Chest Dips.

From there it was onto 4 sets of 8, 8, 7 and 7 for Weighted Pull-ups.

Then 3 sets of 10 or T-bar Rows.

Followed by 3 sets of 10 for Bent Rows.

Hit 5 sets of 15 for Pelvic Rocks.

Finished up with 5 sets of 20 for Weighted Frog Crunches.

Awesome stuff!!

Tuesday Dec 5th morning

Interesting morning today. Due to time constraints I had to cut short the flexibility work and leave out the hand balancing. But, the rest was pretty awesome.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work and DVR work for the Hands and fingers, and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Good stuff!!

Monday Dec 4th night

Awesome night tonight! Felt strong as hell!!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Back Squats. Varied the stance also, hitting 2 sets with the feet together, 2 with them a little further apart, 2 with them a little beyond shoulder width, and 2 with them in a wide stance.

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Leg Extension.

Moved onto 8 sets 0f 8 reps with only 10 seconds of rest in between sets for Leg Curls.

Then hit 3 sets of 10 per side for 1-leg Leg Curls.

Got in a great super set for the calves. Hitting 2 sets of 2 per side for 1-leg Donkey Calf Raises and 2 sets of 20 per side for 1-leg Calf Raises. Hitting a set of the Donkey Calf Raises and immediately going into the Standing Calf Raises without any rest. And repeating.

Got in a strong 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some Strong Isometric Stretching for the Chinese splits followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Awesome stuff!!

Monday Dec 4th morning

Fantastic morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand combinations

3 sets of Bent-arm Lever combinations

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Sunday Dec 3rd

Fantastic day today!!

Started out the morning with Joint Mobility work.

Then the evening was the following:

Hit 4 sets of 8 for Klokov Presses

Moved onto 3 sets of 10 per side for Lying 1-arm Dumbbell Lateral Raises

Then hit 3 sets of 10 per side for Standing Dumbbell 1-arm Rear Delt Raises.

Moved onto 3 sets of 8 for Barbell Drag Curls.

Then hit3 sets of 8, 8 and 7 for Dumbbell Incline Curls.

Got in 3 sets of 6 for Barbell Gironda Style Perfect Curls.

Then moved onto 3 sets of 10, 10 and 8 for Triceps Pushdowns.

Got in 3 sets of 10, 4 and 8 for Overhead Rope Extensions.

Finished up with 3 sets of 8 per side for 1-arm Triceps Pushdowns.

Awesome stuff!!

Saturday Dec 2nd

Awesome day today.

Started out the morning with Joint Mobility work.

Then the evening was this:

Started with 8 sets of 8 reps with only 10 seconds of rest between sets for Pseudo-Planche Push-ups.

Then hit 2 sets of 10 per side for 1-arm Cable Crossovers.

Got in 8 sets of 8 reps with only 10 seconds of rest between sets for Incline Press.

Moved onto 8 sets of 8 reps with only 10 seconds of rest between sets for Lat Pulldowns.

Then hit 2 sets of 8 for Seated Cable Rows.

Then got in 8 sets of 8 reps with only 10 seconds of rest between sets for Barbell Undergrip Bent Rows.

Got in 3 sets of 20 for Tight Arch Rocks.

Moved onto 5 sets of 12 for Pelvic Rocks.

Finished up with 5 sets of 20 for Weighted Frog Crunches.

Great stuff!!

Friday Dec 1st night

Awesome training tonight!

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

Then hit 3 sets of 10, 16 and 15 for Feet Together Squats.

Moved onto 3 sets of 10, 9 and 8 for Leg Extensions.

Then hit 3 sets of 9, 8 and 8 for Leg Curls.

Got in a nice super set for the calves going from 1-leg Donkey Calf Raises immediately into Seated Calf Raises without a break. Nailed 2 sets of 18 per side for the Donkey's and 2 sets of 35 for the Seated ones.

Got in 5 sets of 10 for Barbell Reverse Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some strong Isometric Stretching for the Chinese Splits followed by some good relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great stuff!!

Friday December 1st morning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand variations

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Great stuff!! Played around with some Straddle L-sit variations too!!