Great morning today!!
Started off this morning 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 Lateral Raises
5.) DVR Scapula Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Great stuff!
Thursday, April 27, 2017
Wednesday April 26th
Wonderful Wednesday Today!!
Started off this morning with Joint Mobility 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 Lateral Raises
5.) DVR Undergrip Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
No training tonight!!
Started off this morning with Joint Mobility 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 Lateral Raises
5.) DVR Undergrip Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
No training tonight!!
Tuesday April 25th night
Great training tonight!!
Started out with Down The Rack Inline Press. Hit 3 sets of Down The Rack work 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 anymore.
Then hit 3 sets of 10, 8 and 6 per side for 1-arm Incline Crossovers. Went immediately from the right to the left to the right to the left, etc. with no rest in between sides.
Moved onto 3 sets of 12 for Neck Presses.
Hit a great Super Set of High Position Motorcycle Lat Pulls right into Straight Arm Lat Pulls. Got in 3 sets of each hitting 10's for the Motorcycle Pulls and 7's for the Straight Arm Pulls.
Then hit a great Super Set of Low Position Motorcycle Lat Pulls right into Close Grip Lat Pulldowns. Hit 3 set of each getting in 9's for the Low Motorcycle Pulls and 7's for the Close Grip Pulldowns.
Moved onto 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighted Frog Crunches.
Great stuff!!
Started out with Down The Rack Inline Press. Hit 3 sets of Down The Rack work 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 anymore.
Then hit 3 sets of 10, 8 and 6 per side for 1-arm Incline Crossovers. Went immediately from the right to the left to the right to the left, etc. with no rest in between sides.
Moved onto 3 sets of 12 for Neck Presses.
Hit a great Super Set of High Position Motorcycle Lat Pulls right into Straight Arm Lat Pulls. Got in 3 sets of each hitting 10's for the Motorcycle Pulls and 7's for the Straight Arm Pulls.
Then hit a great Super Set of Low Position Motorcycle Lat Pulls right into Close Grip Lat Pulldowns. Hit 3 set of each getting in 9's for the Low Motorcycle Pulls and 7's for the Close Grip Pulldowns.
Moved onto 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighted Frog Crunches.
Great stuff!!
Tuesday April 25th morning
Kept it a little light this morning.
Hit my Joint Mobility work and that was it!
Hit my Joint Mobility work and that was it!
Monday April 24th night!!
Awesome night of training tonight!
Started off with 4 sets of 10 for Feet together Back Squats, taking only 30 seconds of rest between sets.
Then hit 3 sets of 20for Sissy Squats.
Moved onto 3 sets of 12, 9 and 9 for Leg Extensions.
Then hit 3 sets of 12, 10 and 8 for Leg Curls.
Moved onto 2 sets of 12 seconds per side for 1-leg Static Hold Leg Curls.
Then got in 2 sets of 15 and 10 per side for 1-leg Donkey Calf Raises.
Moved onto 2 sets of 10 per side for 1-leg Calf Raises.
Finished up with 5 sets of 12 for Behind the Back Wrist Curls.
Great stuff!!
Started off with 4 sets of 10 for Feet together Back Squats, taking only 30 seconds of rest between sets.
Then hit 3 sets of 20for Sissy Squats.
Moved onto 3 sets of 12, 9 and 9 for Leg Extensions.
Then hit 3 sets of 12, 10 and 8 for Leg Curls.
Moved onto 2 sets of 12 seconds per side for 1-leg Static Hold Leg Curls.
Then got in 2 sets of 15 and 10 per side for 1-leg Donkey Calf Raises.
Moved onto 2 sets of 10 per side for 1-leg Calf Raises.
Finished up with 5 sets of 12 for Behind the Back Wrist Curls.
Great stuff!!
Monday April 24th morning
Great morning today!
Started off this morning with Joint Mobility 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 Lateral Raises
5.) DVR Scapula Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Felt awesome.
Looking forward to tonight's training!!
Started off this morning with Joint Mobility 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 Lateral Raises
5.) DVR Scapula Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Felt awesome.
Looking forward to tonight's training!!
Friday April 21st through Sunday April 23rd
Took it a little easier over these days.
Hit my Joint Mobility work each day.
Then relaxed and recovered.
Hit my Joint Mobility work each day.
Then relaxed and recovered.
Friday, April 21, 2017
Thursday April 20th night
Great night of training!!
Started out with Down The Rack Scott's Press. Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this. Awesome stuff!
Moved onto 3 sets of Down The Rack Lateral Raises using the same protocol as above.
Then hit 3 sets of 8 for Bent Over Front Raises.
Moved onto 3 Tri-sets for the Biceps. Went from movement 1 immediately into movement 2 immediately into movement 3 with no resting. Hit 3 sets like this. The movements were, 3 sets of 6 from Barbell Perfect Curls, 3 sets of 6 for Barbell Concentration Curls and 3 sets of 6 for Dumbbell Reverse Curls. Great stuff!!
Then moved onto 3 sets of 6 for Triceps Pushdowns.
Hit 3 sets of 6 for Overhead Rope Extensions.
Finished up with 3 sets of 6 per side for 1-arm Triceps Pushdowns.
Great stuff!!
Started out with Down The Rack Scott's Press. Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this. Awesome stuff!
Moved onto 3 sets of Down The Rack Lateral Raises using the same protocol as above.
Then hit 3 sets of 8 for Bent Over Front Raises.
Moved onto 3 Tri-sets for the Biceps. Went from movement 1 immediately into movement 2 immediately into movement 3 with no resting. Hit 3 sets like this. The movements were, 3 sets of 6 from Barbell Perfect Curls, 3 sets of 6 for Barbell Concentration Curls and 3 sets of 6 for Dumbbell Reverse Curls. Great stuff!!
Then moved onto 3 sets of 6 for Triceps Pushdowns.
Hit 3 sets of 6 for Overhead Rope Extensions.
Finished up with 3 sets of 6 per side for 1-arm Triceps Pushdowns.
Great stuff!!
Thursday, April 20, 2017
Thursday April 20th morning
Feeling great today!
Started off this morning with Joint Mobility 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 Presses
5.) DVR Scapula Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Felt awesome.
Looking forward to tonight's training!!
Started off this morning with Joint Mobility 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 Presses
5.) DVR Scapula Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Felt awesome.
Looking forward to tonight's training!!
Wendesday April 19th
Feeling even better today!
Hit my Joint Mobility work in the morning.
No training at night!!
Hit my Joint Mobility work in the morning.
No training at night!!
Tuesday April 18th
Feeling better each day! Great night tonight.
This morning I just hit Joint Mobility work.
The evening went like this:
Started out with Down The Rack Inline Press. Hit 3 sets of Down The Rack work 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 anymore.
Then hit 3 sets of 10, 8 and 8 per side for 1-arm Incline Crossovers. Went immediately from the right to the left to the right to the left, etc. with no rest in between sides.
Moved onto 3 sets of 12, 10 and 8 for Neck Presses.
Hit a great Super Set of High Position Motorcycle Lat Pulls right into Straight Arm Lat Pulls. Got in 3 sets f each hitting 10, 8 and 8 for the Motorcycle Pulls and 5, 6 and 6 for the Straight Arm Pulls.
Then hit a great Super Set of Low Position Motorcycle Lat Pulls right into Close Grip Lat Pulldowns. Hit 3 set of each getting in 8, 8 and 8 for the Low Motorcycle Pulls and 5, 6 and 6 for the Close Grip Pulldowns.
Great stuff!!
This morning I just hit Joint Mobility work.
The evening went like this:
Started out with Down The Rack Inline Press. Hit 3 sets of Down The Rack work 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 anymore.
Then hit 3 sets of 10, 8 and 8 per side for 1-arm Incline Crossovers. Went immediately from the right to the left to the right to the left, etc. with no rest in between sides.
Moved onto 3 sets of 12, 10 and 8 for Neck Presses.
Hit a great Super Set of High Position Motorcycle Lat Pulls right into Straight Arm Lat Pulls. Got in 3 sets f each hitting 10, 8 and 8 for the Motorcycle Pulls and 5, 6 and 6 for the Straight Arm Pulls.
Then hit a great Super Set of Low Position Motorcycle Lat Pulls right into Close Grip Lat Pulldowns. Hit 3 set of each getting in 8, 8 and 8 for the Low Motorcycle Pulls and 5, 6 and 6 for the Close Grip Pulldowns.
Great stuff!!
Tuesday, April 18, 2017
Monday April 17th
Feeling kind of sick, so this morning I only did Joint Mobility.
The evening went well though.
Started off with 4 sets of 10 for DVR Squats.
Then hit 3 sets of 15 for Sissy Squats.
Moved onto 3 sets of 12, 10 and 10 for Leg Extensions.
Then hit 3 sets of 10, 8 and 8 for Leg Curls.
Moved onto 2 sets of 12 seconds per side for 1-leg Static Hold Leg Curls.
Then got in 2 sets of 12 per side for 1-leg Donkey Calf Raises.
Moved onto 2 sets of 10 and 8 per side for 1-leg Calf Raises.
Finished up with 5 sets of 12 for Behind the Back Wrist Curls.
Great start to the new cycle.
The evening went well though.
Started off with 4 sets of 10 for DVR Squats.
Then hit 3 sets of 15 for Sissy Squats.
Moved onto 3 sets of 12, 10 and 10 for Leg Extensions.
Then hit 3 sets of 10, 8 and 8 for Leg Curls.
Moved onto 2 sets of 12 seconds per side for 1-leg Static Hold Leg Curls.
Then got in 2 sets of 12 per side for 1-leg Donkey Calf Raises.
Moved onto 2 sets of 10 and 8 per side for 1-leg Calf Raises.
Finished up with 5 sets of 12 for Behind the Back Wrist Curls.
Great start to the new cycle.
Thursday April 13th, Friday April 14th, Saturday April 15th and Sunday April 16th
Kept up with Joint Mobility each morning.
Each of these evenings was all about recovery.
Lots of rolling, mobility, icing, and massage.
Nice stuff!
Each of these evenings was all about recovery.
Lots of rolling, mobility, icing, and massage.
Nice stuff!
Thursday, April 13, 2017
Thursday April 13th morning
Awesome Thursday today.
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the Biceps, Triceps and Abs.
Great stuff!
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the Biceps, Triceps and Abs.
Great stuff!
Wednesday April 12th
Great Wednesday Today!
The back-off week continues.
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the shoulders, upper back, forearms, hands, fingers and abs.
Great stuff!
The back-off week continues.
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the shoulders, upper back, forearms, hands, fingers and abs.
Great stuff!
Tuesday April 11th night
Continuing on with the recovery week.
Worked on Rolling, Mobility, Icing and Massage.
Felt good!!
Worked on Rolling, Mobility, Icing and Massage.
Felt good!!
Tuesday, April 11, 2017
Tuesday April 11th morning
Awesome Tuesday today. The back-off week continues.
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the chest, back and abs.
Great stuff!
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the chest, back and abs.
Great stuff!
Monday April 10th night
Melissa and I took tonight as a good recovery based night.
Focused on rolling, mobility, and massage.
Feeling great!!
Focused on rolling, mobility, and massage.
Feeling great!!
Monday, April 10, 2017
Monday April 10th morning Start of Back Off Week
Starting the back off week well today.
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the neck, quads, hams, butt, hips, calves and abs.
Great stuff!
Hit my Joint Mobility and Flexibility work.
Got in some nice Isometric Power Flex work for the neck, quads, hams, butt, hips, calves and abs.
Great stuff!
Saturday April 8th and Sunday Apil 9th
For these two days I hit Joint Mobility work in the morning.
Then took the evening off for some much needed rest and recovery.
Officially starting the back-off week on Monday!!
Then took the evening off for some much needed rest and recovery.
Officially starting the back-off week on Monday!!
Friday April 7th night
Awesome night of training!!
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 10 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 10 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 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 8 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 stuff!!
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 10 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 10 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 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 8 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 stuff!!
Friday, April 7, 2017
Friday April 7th morning
Wonderful 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 CAT's
4.) DVR Lateral Raises
5.) DVR Parallel Grip 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!!
Awesome stuff!
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 CAT's
4.) DVR Lateral Raises
5.) DVR Parallel Grip 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!!
Awesome stuff!
Thursday April 6th night
Wonderful Back, Biceps and Forearms 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: 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 10 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 9 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!!
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 10 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 9 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!!
Thursday, April 6, 2017
Thursday April 6th morning
Wonderful Thursday today!!
Started off with Joint Mobility and Flexibility work!
Then hit 3 sets of 10 for the following:
1.) DVR Eagle Flex
2.) DVR Shoulder Rolls
3.) DVR CAT's
4.) DVR Lateral Raises
5.) DVR Scapula 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.
Wonderful stuff!!
Started off with Joint Mobility and Flexibility work!
Then hit 3 sets of 10 for the following:
1.) DVR Eagle Flex
2.) DVR Shoulder Rolls
3.) DVR CAT's
4.) DVR Lateral Raises
5.) DVR Scapula 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.
Wonderful stuff!!
Wednesday April 5th
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 Lateral Raises
5.) DVR Scapula Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Then hit 3 rounds of the Ring of Fire!!
Great stuff!!
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 Lateral Raises
5.) DVR Scapula Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Then hit 3 rounds of the Ring of Fire!!
Great stuff!!
Tuesday April 4th night
Fantastic Tuesday Night Training!!
Started out with DVR Squats. Hit 5 sets of 10 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 15, 12 and 12 for Leg Extensions, again with minimal rest.
Moved onto 3 sets of 10 for Leg Curls, with minimal rest.
Then hit 2 sets of 20 seconds per side for 1-leg Leg Curl Static Holds.
From there it was 2 sets of 15 and 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!!
Started out with DVR Squats. Hit 5 sets of 10 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 15, 12 and 12 for Leg Extensions, again with minimal rest.
Moved onto 3 sets of 10 for Leg Curls, with minimal rest.
Then hit 2 sets of 20 seconds per side for 1-leg Leg Curl Static Holds.
From there it was 2 sets of 15 and 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!!
Tuesday, April 4, 2017
Tuesday April 4th morning
Wonderful Tuesday 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 High Reaches
5.) DVR 1-arm Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Hit a Strong Isometric Session for the Hands.
Then hit 3 rounds of the Ring of Fire!!
Great stuff!!
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.
Then hit 3 rounds of the Ring of Fire!!
Great stuff!!
Monday April 3rd night
Amazing night tonight!!
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, 9 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 8 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.
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, 9 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 8 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.
Awesome!!
Monday, April 3, 2017
Monday April 3rd 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.
Hit a Strong Isometric Session for the Neck.
Then hit 3 rounds of the Ring of Fire!!
Good stuff!
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.
Then hit 3 rounds of the Ring of Fire!!
Good stuff!
Sunday April 2nd
Good day today.
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 1 for DVR Sternum Pull-ups and 3 rounds of 10 for DVR Scapula Rotations.
Moved onto DSR Bent Over Barbell Rows for 4 sets of 10 reps.
Then hit 3 sets of 10 for DVR Standing Rear Delt Raises with minimal rest between sets.
Then hit 3 sets of 10 for DVR Biceps Curls.
Moved onto 1-arm DSR Biceps Curls for 4 sets of 10 reps per side.
Finished up with 5 sets of 10 per side for DSR Reverse Wrist Curls.
Back felt good, I was little worried after last night. Made sure to be smart with it.
Good stuff overall.
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 1 for DVR Sternum Pull-ups and 3 rounds of 10 for DVR Scapula Rotations.
Moved onto DSR Bent Over Barbell Rows for 4 sets of 10 reps.
Then hit 3 sets of 10 for DVR Standing Rear Delt Raises with minimal rest between sets.
Then hit 3 sets of 10 for DVR Biceps Curls.
Moved onto 1-arm DSR Biceps Curls for 4 sets of 10 reps per side.
Finished up with 5 sets of 10 per side for DSR Reverse Wrist Curls.
Back felt good, I was little worried after last night. Made sure to be smart with it.
Good stuff overall.
Saturday April 1st
Interesting 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 4 sets of 10, 10, 10 and 5 for Feet Together Back Squats with minimal rest in between sets. Felt some seizing up and a lot of pain in the back so stopped the rest of the squats.
Moved onto 3 sets of 12 for Kneeling Back Bends with minimal rest in between sets.
Then hit 3 sets of 10 seconds a piece and per side for 1-leg Isometric Leg Extensions.
Finished up with 5 sets of 20 for Weighted Frog Crunches with minimal rest between sets.
Interesting night!!
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 4 sets of 10, 10, 10 and 5 for Feet Together Back Squats with minimal rest in between sets. Felt some seizing up and a lot of pain in the back so stopped the rest of the squats.
Moved onto 3 sets of 12 for Kneeling Back Bends with minimal rest in between sets.
Then hit 3 sets of 10 seconds a piece and per side for 1-leg Isometric Leg Extensions.
Finished up with 5 sets of 20 for Weighted Frog Crunches with minimal rest between sets.
Interesting night!!
Friday March 31st night
Fantastic night 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 10 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 10 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, 10 and 8 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 8 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 stuff!
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 10 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 10 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, 10 and 8 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 8 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 stuff!
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