Friday March 31st morning

Fantastic Friday Morning Today!!

Started off with Joint Mobility and Flexibility work!

Then hit 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 Scapula Rotation Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Spine feels awesome!!

Hit a Strong Isometric Session for the Neck.

Then hit 3 rounds of the Ring of Fire!!

Wonderful Morning!

Thursday March 30th night

Wonderful night tonight!!

Started out with a Tri-set for the back, ran it for 3 rounds taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. They were 3 rounds of the following: 12 reps of Scapula Rotation Pull-ups followed immediately by 12 reps of Hanging Scapula Rotations followed immediately by 20 reps of Dumbbell Pull-overs.

Then moved onto another Tri-set for the back, running it also for 3 rounds  taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. These moves were 3 rounds of the following:  10 reps of BTN Pull-downs followed immediately by 8 reps of Straight Arm Lat Pulls followed immediately by 8 reps of Undergrip Pull-downs.

Then hit 5 sets of 10 for Barbell Drag Curls, taking them to failure and using minimal rest between sets.

Then hit 5 sets of 8 for Barbell Gironda Perfect Curls,  taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements.

Finished up with 5 sets of 12 for Behind the Back Barbell Wrist Curls following the protocol from last training cycle. Check back there to see how the protocol works.

Great stuff!!

Thusday March 30th morning

Wonderful Thursday today!!

Started off with Joint Mobility and Flexibility work!

Then hit 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 Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Hit 3 sets of 10 for DVR work for the Hands.

Got in 3 rounds of the Ring of Fire.

Wonderful stuff!!

Wednesday March 29th

Awesome Wednesday today!!

Great day today!

Started off with Joint Mobility and Flexibility work!

Then hit 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.

Then hit 3 rounds of the Ring of Fire!!

No training tonight!

Tuesday March 28th night

Amazing night tonight!!

Started out with Barbell Hack Squats. Hit 5 sets of 12, 12, 12, 12 and 9 with minimal rest between sets.

Moved onto 3 sets of 15 for Weighted Sissy Squats, again with minimal rest between sets.

Then hit 3 sets of 12 for Leg Extensions, again with minimal rest.

Moved onto 3 sets of 12, 8 and 8 for  Leg Curls, with minimal rest.

Then hit 2 sets of 15 seconds per side for 1-leg Leg Curl Static Holds.

From there it was 2 sets of 15 and 12 per side for 1-leg Donkey Calf Raises.

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

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

Again, took everything to failure and only took minimal rest in between sets.

Great Tuesday!!

Tuesday March 28th morning

Fantastic morning today!

Started off with Joint Mobility and Flexibility work!

Then hit 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.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Hit a Strong Isometric Session for the Hands.

Then hit 3 rounds of the Ring of Fire!!

Wonderful stuff!!

Monday March 27th night

Great night tonight, really pushed it to new levels!!

Stared out with Weighted Parallel Bar Reverse Grip Chest Dips. Hit 8 sets of 8 taking only 10 seconds of rest in between sets.

Moved onto 3 sets of 9, 8 and 7 per side for 1-arm Chest Flies. Did them with no rest, simply started with the right side, moved immediately to the left, then immediately back to the right, back to the left, etc.

Then hit 3 sets of 10 for DVR Eagle Flexes, taking only about 30 seconds of rest in between sets.

Then hit Down the Rack Scott's Press, starting out with my working weight for 6 reps, then immediately dropping to the next Dumbbells lighter and doing 6, then immediately dropping the weight again and doing 6 more. Kept going until I couldn't hit a rep. Rested while Melissa did her Down the Rack, then hit my next set. 3 sets total.

Moved onto Lying 1-arm Read Delt Raise, getting 10, 10 and 10 per side with no rest. Again going right from the right to the left to the right to the left, etc.

Then hit 3 sets of 9 for Archer Raises, resting about 30 seconds between sets.

Moved onto Triceps Rope Pushdowns for 8 sets of 8 reps resting only 10 seconds between sets.

Then hit 3 sets of 10, 10 and 10 for Triceps Rope Overhead Extensions, resting only about 30 seconds between sets.

Then hit 1-arm Triceps Pushdowns with no rest for 3 sets of 8, 8 and 7, again going right from the right to the left to the right to the left, etc.

Moved onto 5 sets of 20 for Lat Pull Crunches, resting about 30 seconds between sets.

Finished up with 5 sets of 20 for Pelvic Rocks, resting about 20 seconds between sets.

Phenomenal stuff!!

Monday March 27th morning

Great way to start the week today!!

Started off with Joint Mobility and Flexibility work!

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Press
5.)  DVR Pinkies up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Hit a Strong Isometric Session for the Neck.

 Then hit 3 rounds of the Ring of Fire!!

Awesome!!

Sunday March 26th

Wonderful  Sunday Training!! Felt Amazing!!

Started out the day with Joint Mobility work in the morning.

Then the evening went as such:

Hit 3 rounds of a super set, taking no rest in between the 2 movements, and resting minimally in between the rounds. The Super set was 3 rounds of 10, 10 and 8 for Sternum Pull-ups and 3 rounds of 10 for Hanging Scapula Rotations.

Moved onto Bent Over Barbell Rows for 8 sets of 8 reps with only 10 seconds of rest between sets.

Then hit 3 sets of 6 for Standing Rear Delt Raises with minimal rest between sets.

Moved onto 3 sets of 10 per side for 1-arm Straddle Lat Pulls, with minimal rest between sets.

Then hit 3 sets of 8 per side for 1-arm Cable Curls, taking no rest between sets. Simply moved right from the right to the left to the right to the left, etc.

Moved onto Barbell Biceps Curls for 8 sets of 8 reps with only 10 seconds rest between sets.

Finished up with 5 sets of 12, 8, 6, 6 and 18 for Barbell Reverse Wrist Curls following the protocol from the last training cycle.

Amazing stuff!!

Saturday March 25th

Great day today.

Started this morning with Joint Mobility Drills.

This evening was an off-night due to a family celebration!

Awesome day though!!

Friday March 24th night

Great Friday training today!!

Stared out with Handstand Push-ups done for 8 sets of 8 reps with only 10 second of rest between sets.

Moved onto Incline Dumbbell Front Raises done for 3 sets of 9 with minimal rest between sets.

Then hit 3 sets of 1-arm Lateral Raises per side, hitting 10 reps per side, with no rest between sets. Hit the right arm right into the left right into the right, right back into the left, etc.

Moved onto 3 sets of Down the Rack Incline Presses, hitting 3 sets where I started with on weight for six reps, dropped weight and immediately did 6 reps and kept on dropping until I couldn't get 6.

Then hit 3 sets per side of 8 for 1-arm Incline Crossovers with no rest between sets. Moved from the right to the left to the right to the left, etc.

Then hit 3 sets of 12, 12 and 10 for Neck Press with minimal rest between sets.

Moved onto  3 Down the Rack sets of Triceps Pushdowns, used the same Down the Rack protocol as on Incline Presses.

Then hit 3 sets of 10 for Overhead Rope Extensions with minimal rest in between.

Then hit 3 sets of 10 for Reverse Grip Triceps Pushdowns, with minimal rest in between.

Got in 5 sets of 20 for Lat Pull Crunches, with minimal rest in between.

Finished up with 5 sets of 20 for Pelvic Rocks, with minimal rest in between.

Took everything to positive failure.

Amazing night!!

Friday March 24th morning

Started off with Joint Mobility and Flexibility work!

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Press
5.)  DVR Pinkies up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Hit a Strong Isometric Session for the Neck.

 Then hit 3 rounds of the Ring of Fire!!

Great stuff!!

Thursday March 23rd morning

Terrific morning today!

Started off with Joint Mobility and Flexibility work!

Then hit 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.

Hit 3 sets of 10 for DVR work for the Hands.

Got in 3 rounds of the Ring of Fire.

Got in the spine flex work also.

Amazing stuff!!

Wednesday March 22nd

Awesome Wednesday today!!

Great day today!

Started off with Joint Mobility and Flexibility work!

Then hit 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.

Then hit 3 rounds of the Ring of Fire!!

No training tonight!

Tuesday March 21st night

Wonderful Leg Training today!!

Started out with Barbell Gironda Style Sissy Squats. Hit 5 sets of 12, 12, 12, 8 and 9 with minimal rest between sets.

Moved onto 3 sets of 15 for Weighted Sissy Squats, again with minimal rest between sets.

Then hit 3 sets of 12 for Leg Extensions, again with minimal rest.

Moved onto 3 sets of 15 for Slow Leg Curls, with minimal rest.

Then hit 2 sets of 20 and 20 seconds per side for 1-leg Leg Curl Static Holds.

From there it was 2 sets of 15 per side for 1-leg Donkey Calf Raises.

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

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

Again, took everything to failure and only took minimal rest in between sets.
Great stuff tonight!!

Tuesday March 21st morning

Awesome morning today!!

Started off with Joint Mobility and Flexibility work!

Then hit 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.

Hit a strong Isometric session for the Hands.

Got in 3 rounds of the Ring of Fire.

Amazing morning!!

Monday March 20th night

Incredible training tonight, simply felt awesome!!

Stared out with Weighted Parallel Bar Reverse Grip Chest Dips. Hit 8 sets of 8 taking only 10 seconds of rest in between sets.

Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies. Did them with no rest, simply started with the right side, moved immediately to the left, then immediately back to the right, back to the left, etc.

Then hit 3 sets of 10 for DVR Eagle Flexes, taking only about 30 seconds of rest in between sets.

Then hit Down the Rack Scott's Press, starting out with my working weight for 6 reps, then immediately dropping to the next Dumbbells lighter and doing 6, then immediately dropping the weight again and doing 6 more. Kept going until I couldn't hit a rep. Rested while Melissa did her Down the Rack, then hit my next set. 3 sets total.

Moved onto Lying 1-arm Read Delt Raise, getting 10, 10 and 10 per side with no rest. Again going right from the right to the left to the right to the left, etc.

Then hit 3 sets of 8 for Archer Raises, resting about 30 seconds between sets.

Moved onto Triceps Rope Pushdowns for 8 sets of 8 reps resting only 10 seconds between sets.

Then hit 3 sets of 10, 10 and 8 for Triceps Rope Overhead Extensions, resting only about 30 seconds between sets.

Then hit 1-arm Triceps Pushdowns with no rest for 3 sets, again going right from the right to the left to the right to the left, etc.

Moved onto 5 sets of 20 for Lat Pull Crunches, resting about 30 seconds between sets.

Finished up with 5 sets of 20 for Pelvic Rocks, resting about 20 seconds between sets.

Great night!!

Monday March 20th morning

Wonderful morning today!!

Started off with Joint Mobility and Flexibility work!

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Press
5.)  DVR Pinkies up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Hit a strong Isometric session for the Neck.

Got in 3 rounds of the Ring of Fire.

Amazing morning!!

Sunday March 19th

Great day today

Again, started out the day with Joint Mobility work in the morning.

Then the evening went as such:

Hit 3 rounds of a super set, taking no rest in between the 2 movements, and resting minimally in between the rounds. The Super set was 3 rounds of 10, 8 and 8 for Sternum Pull-ups and 3 rounds of 8 for Hanging Scapula Rotations.

Moved onto Bent Over Barbell Rows for 8 sets of 8 reps with only 10 seconds of rest between sets.

Then hit 3 sets of 6 for Standing Rear Delt Raises with minimal rest between sets.

Moved onto 3 sets of 12, 12 and 10 for 1-arm Straddle Lat Pulls, with minimal rest between sets.

Then hit 3 sets of 8 per side for 1-arm Cable Curls, taking no rest between sets. Simply moved right from the right to the left to the right to the left, etc.

Moved onto Barbell Biceps Curls for 8 sets of 8 reps with only 10 seconds rest between sets.

Finished up with 5 sets of 12, 8, 6, 6 and 18 for Barbell Reverse Wrist Curls following the protocol from the last training cycle.

Great stuff!!

Saturday March 18th

Wonderful day today!!

Started this morning with Joint Mobility Drills.

The evening went like this:

Hit 5 sets of 12 for Stiff-leg Deadlifts, with minimal rest in between sets.

Moved onto 3 sets of 6 for Glute/ Ham Raises, with minimal rest in between sets.

Then hit 5 sets of 10 for Feet Together Back Squats with minimal rest in between sets.

Moved onto 3 sets of 12 for Kneeling Back Bends with minimal rest in between sets.

Then hit 2 sets of 10 per side for 1-leg Calf Raises, with minimal rest between sets.

Moved onto 2 sets of 30 for Seated Calf Raises, with minimal rest between sets.

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

Great stuff!!

Friday March 17th night

Wonderful training tonight!!

Stared out with Handstand Push-ups done for 8 sets of 8 reps with only 10 second of rest between sets.

Moved onto Incline Dumbbell Front Raises done for 3 sets of 8 with minimal rest between sets.

Then hit 3 sets of 1-arm Lateral Raises per side, hitting 10 reps per side, with no rest between sets. Hit the right arm right into the left right into the right right back into the left, etc.

Moved onto 3 sets of Down the Rack Incline Presses, hitting 3 sets where I started with on weight for six reps, dropped weight and immediately did 6 reps and kept on dropping until I couldn't get 6.

Then hit 3 sets per side of 8 for 1-arm Incline Crossovers with no rest between sets. Moved from the right to the left to the right to the left, etc.

Then hit 3 sets of 12, 9 and 10 for Neck Press with minimal rest between sets.

Moved onto  3 Down the Rack sets of Triceps Pushdowns, used the same Down the Rack protocol as on Incline Presses.

Then hit 3 sets of 8 for Overhead Rope Extensions with minimal rest in between.

Then hit 3 sets of 12, 10 and 9 for Reverse Grip Triceps Pushdowns, with minimal rest in between.

Got in 5 sets of 20 for Lat Pull Crunches, with minimal rest in between.

Finished up with 5 sets of 20 for Pelvic Rocks, with minimal rest in between.

Took everything to positive failure.

Great night!!

Friday March 17th morning

Awesome Friday today!!

Started off with Joint Mobility and Flexibility work!

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Press
5.)  DVR Pinkies up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Then hit 3 rounds of the Ring of Fire!!

Great stuff!!

Thursday March 16th night

Phenomenal training tonight!!

Started out with a Tri-set for the back, ran it for 3 rounds taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. They were 3 rounds of the following: 8 reps of Scapula Rotation Pull-ups followed immediately by 8 reps of Hanging Scapula Rotations followed immediately by 12 reps of Dumbbell Pull-overs.

Then moved onto another Tri-set for the back, running it also for 3 rounds  taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. These moves were 3 rounds of the following:  8 reps of BTN Pull-downs followed immediately by 8 reps of Straight Arm Lat Pulls followed immediately by 6 reps of Undergrip Pull-downs.

Then hit 5 sets of 10 for Barbell Drag Curls, taking them to failure and using minimal rest between sets.

Then hit 5 sets of 8 of 8 for Barbell Gironda Perfect Curls,  taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements.

Finished up with 5 sets of 12, 8, 6, 6 and 20 for Barbell Wrist Curls following the protocol from last training cycle. Check back there to see how the protocol works.

Great stuff!!

Thursday March 16th morning

Awesome start to the day today!

Started off with Joint Mobility and Flexibility work!

Then hit 3 sets of 10 for the following:

 1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Then hit 3 rounds of the Ring of Fire!!

Also got in 3 sets of 10 for DVR work for the hands.

Great stuff!!

Wednesday March 15th

Great day today!

Started off with Joint Mobility and Flexibility work!

Then hit 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.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Then hit 3 rounds of the Ring of Fire!!

No training tonight!

Tuesday March 14th night

Incredible training tonight!!

Started out with Barbell Hack Squats. Hit 5 sets of 12, 12, 12, 10 and 7 with minimal rest between sets.

Moved onto 3 sets of 15 for Sissy Squats, again with minimal rest between sets.

Then hit 3 sets of 12 for Leg Extensions.

Moved onto 3 sets of 12 for Leg Curls.

Then hit 2 sets of 15 and 20 seconds per side for 1-leg Leg Curl Static Holds.

From there it was 2 sets of 15 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 10 per side for 1-leg Calf Raises.

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

Again, took everything to failure and only took minimal rest in between sets.

Great stuff!!

Tuesday March 14th morning

Great morning today, felt awesome!!

Started off with Joint Mobility and Flexibility work!

Then hit 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.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Then hit 3 rounds of the Ring of Fire!!

Also got in some strong Isometric work for the Hands.

Amazing stuff!!

Monday March 14th night

Awesome first night on the new training cycle!!

Stared out with Weighted Parallel Bar Reverse Grip Chest Dips. Hit 8 sets of 8 taking only 10 seconds of rest in between sets.

Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies. Did them with no rest, simply started with the right side, moved immediately to the left, then immediately back to the right, back to the left, etc.

Then hit 3 sets of AMAP for Feet-elevated Push-ups taking only about 30 seconds of rest in between sets.

Then hit Down the Rack Scott's Press, starting out with my working weight for 6 reps, then immediately dropping to the next Dumbbells lighter and doing 6, then immediately dropping the weight again and doing 6 more. Kept going until I couldn't hit a rep. Rested while Melissa did her Down the Rack, then hit my next set. 3 sets total.

Moved onto Lying 1-arm Read Delt Raise, getting 10, 8 and 6 per side with no rest. Again going right from the right to the left to the right to the left, etc.

Then hit 3 sets of 8 for Archer Raises, resting about 30 seconds between sets.

Moved onto Triceps Rope Pushdowns for 8 sets of 8 reps resting only 10 seconds between sets.

Then hit 3 sets of 8 for Triceps Rope Overhead Extensions, resting only about 30 seconds between sets.

Then hit 1-arm Triceps Pushdowns with no rest for 3 sets, again going right from the right to the left to the right to the left, etc.

Moved onto 5 sets of 2 for Lat Pull Crunches, resting about 30 seconds between sets.

Finished up with 5 sets of 20 for Pelvic Rocks, resting about 20 seconds between sets.

Awesome stuff!!

Monday March 13th morning

Great morning today, and the start of a brand new cycle!! Yay!!

Started off with Joint Mobility and Flexibility work!

Then hit 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 Pinkie's Up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Also hit a nice DVR Spine routine getting:

40 reps for the Eel Flex
20 reps for the Eel Flex 2
50 reps for the Alligator Flex
40 reps for the Alligator Flex 2
and 40 reps for the Eel Flex 3

Spine feels awesome!!

Then hit 3 rounds of the Ring of Fire!!

Awesome stuff!!

Satuday March 11th and Sunday March 12th

Very simple stuff on these days.

Both days were just about Joint Mobility work and recovery.

Friday March 10th night

Great final night of training on this back off week.

Tonight was more DVR work. Hit 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 Pinkie's Up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Awesome stuff!

Friday March 10th morning

Awesome morning today.

Skipped the Flexibility work, wasn't feeling it today, but got in the Joint Mobility work.

Also nailed a strong session of Isometric Power Flexes for the Biceps, Triceps, Forearms, Hands, Fingers and Midsection.

Great stuff!!

Thursday March 9th night

What a great back off week so far. Itching to get back to the real training, but this week has been wonderful.

Tonight was more DVR work. Hit 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 Pinkie's Up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Great stuff!!

Thursday March 9th morning

Awesome day today so far!!

 Hit my Joint Mobility and Flexibility work.

Got in some strong Isometric Power Flex work for the Shoulders, Traps and midsection.

 Hit 3 sets of 10 for DVR work for the hands too.

Wednesday March 8th

Great day today!!

Hit my Joint Mobility and Flexibility work this morning.

Also got in a nice and strong Isometric Power Flex session for the Lats, Upper back, Mid back, Lower back and Midsection.

Great stuff.

A nice back off week so far!

Tuesday March 7th night

Great night tonight!!


 Hit 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 Pinkie's Up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.
Wonderful Back-off week stuff!!

Tuesday March 7th morning

Wonderful morning today.


 Hit my Joint Mobility and Flexibility work.

Got in some strong Isometric Power Flex work for the Quads, Hams, Butt, Calves, Tibiali and midsection.
Hit some strong Isometric Work for the hands too.

Awesome stuff!!

Monday March 6th night

Awesome start to the back off week.

Hit 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 Pinkie's Up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Great stuff!!

Monday March 6th morning starting the back off week

Great start to the back off week this morning.

Hit my Joint Mobility and Flexibility work.

Got in some strong Isometric Power Flex work for the chest and midsection.

Great stuff!!

Sunday March 5th

Awesome Sunday Today!!

Started out this morning with Joint Mobility drills.

This evening started out with 1-arm Lateral Raises.  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto Barbell Perfect Curls for the same protocol.

Then hit 1-arm Triceps Pressdowns for the same protocol.

Moved onto 5 sets of 10 for Weighted Pelvic Rocks.

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

Saturday March 4th

Great Saturday today!

This morning was all about the Joint Mobility work.

This evening started out with 1-arm Cable Crossovers.  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Then moved onto Undergrip Pulldowns using the same protocol.

From there it was onto 1-leg Leg Extensions for the same protocol.

Then moved onto 1-leg Leg Curls for the same protocol.

Moved onto 2 sets of 15 per side for 1-leg Calf Raises.

Finished up with 2 sets of  40 and 35 for Seated Calf Raises.

Great stuff!!

Friday March 3rd night

Wonderful training tonight!

Started out with Lying 1-arm Read Delt Raises.  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto 1-arm Cable Biceps Curls for the same protocol.

Then hit Overhead Triceps Rope Extensions for the same protocol.

Moved onto Barbell Reverse Wrist Curls for the same protocol.

Then hit 5 sets of 10 for Weighted Pelvic Rocks.

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

Awesome!

Friday March 3rd morning

Awesome morning today!

Started out this morning with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Eagle Flex
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Press
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice and some Isometric Power Flexes for the abs.

Nailed 3 strong rounds of the Ring of Fire!!

Thursday March 2nd night

Fantastic night last night. You have to love breaking records!!

Started out with 1-arm Chest Flies.  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto 1-arm Bet Rows Rows for the same protocol.

Then hit Weighted Gironda Sissy Squats for the same protocol.

Finished up with Stiff-leg Deadlifts using the same protocol.

Made sure to only have minimal rest between sets and moves.

Phenomenal stuff tonight!

Thursday March 2nd morning

Cool morning today!

Started out with Joint Mobility and Flexibility work.

 Then got in 3 sets of 10 for the following:

 1.)  DVR Eagle Flexes
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Press
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice and some Isometric Power Flexes for the abs.

Hit 3 sets of DVR Work for the Hand Extenders.

Wednesday March 1st

Awesome day today!!

Started out this morning 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 Scott's Press
5.)  DVR Full Range Pec Contraction
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice and some Isometric Power Flexes for the abs.
Nailed 3 strong rounds of the Ring of Fire!!

This evening hit all 6 directions of Neck Movement for 3 sets of 10 a piece.

Tuesday Feb 28th night

Great training tonight!!

Started out with Scott's Press.  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto Barbell Drag Curls using the same protocol.

Then hit Triceps Rope Pushdowns using the same protocol.

Then hit 5 sets of 20 for Pelvic Rocks.

Finished up with 5 sets of 15 for Weighted Frog Crunches.

Made sure to take minimal rest in between sets and movements from start to finish.