Thursday June 29th morning

Great morning today!

Started out with Joint Mobility, Flexibility and Vacuum work.

Then moved onto Parallet work.

Hit 2 sets of 5 for Parallet kick to Handstand

2 sets of Parallet Handstand to Straddle Planche

2 sets of Parallet Handstand to Tuck Planche

2 sets of Parallet V-sit to Straddle Planche

 2 sets of Parallet V-sit to Tuck Planche

2 sets of Parallet Tuck Planche Holds

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

2 sets of Parallet V-sit to Handstand to Tuck Planche to V-sit to Bent-arm lever to V-sit

2 sets of 7 for Freestanding Parallet Handstand Push-ups

2  sets of Freestanding Parallet Handstand Holds

2  sets of V-sit Holds

2  sets of Bent-arm Lever Holds

And finished with 3 sets of 6 for Tuck Planche Push-ups

Great stuff!!

Wednesday June 28th

Awesome Wednesday today!

Only hit Joint Mobility, Flexibility and Vacuum work this morning.

Then, this evening it was DVR time!

Hit 3 sets of 10 for each of the following:

1.)  DVR Neck Rolls
2.)  DVR Atlas Flex and Press
3.)  DVR High Reaches
4.)  DVR 1-arm Pull-ups
5.)  DVR Full Range Pec Contractions
6.)  DVR Shoulder Rolls
7.)  DVR Wrist Twists
8.)  DVR Lateral Raises
9.)  DVR Bicep and Triceps Contractions
10.)  DVR Abs Contractions
11.)  DVR Squats
12.)  DVR Calf Raises
Great stuff!!

 

 

Tuesday June 27th night

Great back off night tonight!!

Hit 3 sets of 10 each 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 Pull-ups
6.)  DVR Squats
7.)  DVR Abs Contractions

Great stuff!!

Tuesday June 27th morning

Wonderful morning practice today!

Started out with Joint Mobility, Flexibility and Vacuum work.
Moved onto some indoor tumbling work:

Stated out with 2 sets of 5 for Kick to Handstand

Hit 2 sets of 5 for Pike to Handstand

Moved onto 2 sets of 5 for Straddle to Handstand

Then hit 2 sets of 5 per side for 1-arm Cartwheels

Moved onto 2 sets of 5 for Back Extension to Handstand to Forward Rolls.

Then hit 2 sets of 5 per side for Butterfly Kicks.

Hit 2 sets of 5 per side for Monkey Flips

Then hit 2 sets of 5 for Handsprings to Dive Rolls

Moved onto 2 sets of 5 per side for Floor Sweep to Front Splits.

Then hit 2 sets of 5 for Russian Split Jumps

Hit 2 sets of 5 for Pike Jumps

Moved onto 2 sets of Tuck Planche Holds

Hit 2 sets of 10 for Planche Push-ups Variation

Hit 2 of 5 sets of Handstand Leg Raises

Got 2 really strong sets of Handstand Holds.

Also hit 2 rounds of a special flexibility progression!

Great morning!!

Monday June 26th night

Great back off night tonight!

Hit 3 sets of 10 for each of the following:

1.)  DVR Neck Rolls
2.)  DVR Atlas Flex and Press
3.)  DVR High Reaches
4.)  DVR 1-arm Pull-ups
5.)  DVR Full Range Pec Contractions
6.)  DVR Shoulder Rolls
7.)  DVR Wrist Twists
8.)  DVR Lateral Raises
9.)  DVR Bicep and Triceps Contractions
10.)  DVR Abs Contractions
11.)  DVR Squats
12.)  DVR Calf Raises

Great stuff and a great way to start off the back off week!!

Monday June 26th morning Start of the back off week!!

Wonderful start to the back off week this morning!

Going to miss the last cycle though, it was a great one!

This morning I hit Joint Mobility and Flexibility work!

And that was all.

Sunday June 25th

Great training today and the final night of the training cycle!!

Took it out in style!!


 This morning was Joint Mobility work and a special flexibility session!!

This evening was:

Started out with a 3 movement High Intensity Tri-set for the shoulders, taking each movement to absolute failure and having no rest between moves. The moves were:  1 set of 10 for Overhead Presses, 1 set of 10 per side for 1-arm Cable Lateral Raises and 1 set of 12 for Cable Upright Rows.

Moved onto 3 sets of 10 for Triceps Pushdowns

Then hit 3 sets of 6 per side for 1-arm Overhead Rope Extensions.

Moved onto 3 sets of 10 per side for 1-arm Triceps Pushdowns.

Then hit 3 sets of a Vince Gironda inspired Dumbbell Biceps Curl shocker. Started with the 20 lbs dumbbells and hit 4 reps, immediately and with no rest moved up to the 25's for 4, then the 30's for 4 etc. until I couldn't get 4 reps, then came back down each pair getting 4 reps until I was back to the 20's. Great shocker!

Finished up with 6 rounds of Wall Drive Sprints!

Wonderful cycle!!

Saturday June 24th

Great Saturday today!!

Started out the morning with Joint Mobility work and some special flexibility work!

Then the evening went like this:

Started out with a 3 movement High Intensity Tri-set for the Chest, taking each movement to absolute failure and having no rest between movements. The moves were:  1 set of 15 for Neck Presses, 1 set of 8 per side for 1-arm Cable Bench Crossovers and 1 set of 14 for Wide Grip Dips. Great stuff!!

Moved onto 2 sets of 4 for Super Slow High Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 2 sets of 10 for Seated Cable Rows

Moved onto 1 set of Seated Cable Row Stage Sets getting 10 reps for the Hardest 2/3 of the movement and immediately moving to 10 reps for the Easiest 1/3 of the movement.

Nailed 3 sets of 10 for Wide Grip Seated Cable Rows.

Hit 5 sets of 20 for Weighted Reverse Crunches.

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

Great stuff!!

Friday June 23rd night

Fantastic Friday tonight!!

Started out with 3 sets of 10 for Barbell Hack Squats.

Moved onto a 3 move High Intensity Tri-set, taking all 3 moves to failure and having no rest in between them. The moves were: Leg Extensions for 1 set of 12, Sissy Squats for 1 set of 30 and 1-leg Alternating Leg Extensions for 1 set of 12 per side. Great stuff!!

Moved onto 2 sets of 10 for Leg Curls.

Then hit 1 set of leg Curl Stage Sets getting 10 reps in the hardest 2/3's of the movement and immediately getting 8 reps in the easiest 1/3 of the movement. A great one!!

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

Then nailed 2 sets of 20 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 40 for Seated Calf Raises.

Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.

Awesome night!!

Friday June 23rd morning

Wonderful Rings Morning today!

Hit some strong DSR work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Hit 3 sets of 10 for Rings Iron Cross Pumps

Then 3 sets of 3 for Rings Forward Rolls

Then 3 sets of 8 for Rings Archer Pull-ups

Moved onto 3 sets of 5 for Rings Explosive Pull-ups.

 3 sets of 5 for Rings Muscle-ups

 3 sets of Rings L-sit to Bent-arm Lever to L-sit

 3 sets of Rings Tucked Front Lever Holds

 3 sets of Rings Tucked Back Lever Hold

 3 sets of Rings Bent-arm Lever Holds

 3 sets of Rings L-sit Holds

 3 sets of Rings Tucked Planche Holds

 3 sets of Rings Shoulder Stand Holds

 3 sets of Rings Handstand Holds

 3 sets of 8 for Rings Planche Push-ups

Finished up with 3 sets of 8 for Rings Handstand Push-ups

Great stuff!!

Thursday June 22nd night

Great training tonight!

Started out with 2 sets of 4 for Super Slow Scott's Press, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 3 sets of 10, 10 and 8 per side for Lying 1-arm Lateral Raises, taking no rest in between sides, simply moving from the right to the left to the right, etc.

Then hit 2 sets of 20 seconds per side for 1-arm Static Hold Lateral Raises.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 10 and 8 for Incline Dumbbell Curls super setted with 3 sets of 10, 10 and 10 for Barbell Biceps Curls.

Then hit 2 sets of 5 and 4 for Super Slow Triceps Pushdowns, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Moved onto 2 sets of 10 for Overhead Rope Extensions.

Then hit 1 set of Overhead Rope Extensions as a Stage Set hitting 12 reps in the hardest 2/3's of the rep movement followed immediately by 10 reps in the easiest 1/3 of the movement.

Then nailed 3 sets of 10 per side for 1-arm Triceps Dumbbell Kickbacks.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!

Thursday June 22 morning

Great stuff this morning!!

Started out with some DVR and Isometric work for the hands.

Hit some Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following:

1.)  DVR Eagle Flex
2.)  DSR Leiderman's Press
3.)  DVR Scapula Pull-ups
4.)  DVR Bent Over Rows
5.)  DVR Half Squats
6.)  DVR 1-leg Leg Curls
7.)  DVR Abdominal Contractions

Also hit some Vacuum practice.

Later on in the day I got in 3 rounds of the new special stretching protocol.

Wonderful stuff!!

 

 

Wednesday June 21st

Fantastico Wednesday training!

Started out with DVR Neck work, Joint mobility and Flexibility work.

Then moved onto Parallet work.

Hit 3 sets of 5 for Parallet kick to Handstand

3sets of Parallet Handstand to Straddle Planche

3 sets of Parallet Handstand to Tuck Planche

3 sets of Parallet V-sit to Straddle Planche

3 sets of Parallet V-sit to Tuck Planche

3 sets of Parallet Tuck Planche Holds

3 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

3 sets of Parallet V-sit to Handstand to Tuck Planche to V-sit to Bent-arm lever to V-sit

3 sets of 8, 8 and 6 for Freestanding Parallet Handstand Push-ups

 3 sets of Freestanding Parallet Handstand Holds

 3 sets of V-sit Holds

 3 sets of Bent-arm Lever Holds

And finished with 3 sets of 6 for DB Maltese to Planche Press

Later on went through 3 rounds of a new special stretching protocol.

Awesome stuff!

Tuesday June 20th night

Kicked ass and took names tonight! Oh wait, that's every training session, lol!

Started off with 2 sets of 4 and 3 for Super Slow Incline Press, taking a full 15 seconds to raise the weight and 15 seconds to lower it on each rep.

Moved onto 2 sets of 20 seconds per side for 1-arm Static Hold Incline Crossovers.

Then hit 4 sets of 10, 10, 10 and 7 for Neck Press taking only 30 seconds of rest between sets.

Moved onto a High Intensity Tri-set for the Back. Took three movements and performed them one right after the other with no rest in between taking them all to absolute failure. The moves were High Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!

Then hit 2 sets of 10 for Power Cleans from the Hang.

Finished up with a super set for the abs, taking two moves and performing them one right after the other with no rest. They were 3 sets of 20 for Weighted Reverse Crunches and 3 sets of 20 for Weighted Frog Crunches.

Awesome night!!

Tuesday June 20th morning

Great morning today!! Much like last Tuesday it was raining outside so the tumbling had to be done indoors. Needless to say, no Handsprings to Dive rolls today, lol!!

However, I did hit:

Started out with Joint Mobility, Flexibility and Vacuum work.

Got some nice DVR and Isometric work for the hands.

 Moved onto some indoor tumbling work:

Stated out with 3 sets of 5 for Kick to Handstand

Hit 3 sets of 5 for Pike to Handstand

Moved onto 3 sets of 5 for Straddle to Handstand

Then hit 3 sets of 5 per side for 1-arm Cartwheels

Moved onto 3 sets of 5 for Back Extension to Handstand to Forward Rolls.

Then hit 3 sets of 5 per side for Butterfly Kicks.

Moved onto 3 sets of 5 per side for Floor Sweep to Front Splits.

Then hit 3 sets of 5 for Russian Split Jumps

Hit 3 sets of 5 for Pike Jumps

Moved onto 3 sets of Tuck Planche Holds

Hit 3 sets of 6 for Dumbbell Maltese Press to Planche.

Hit 3 of 5 sets of Handstand Leg Raises

Got 3 really strong sets of Handstand Holds.

Also hit 3 rounds of a special flexibility progression!

Great stuff!!

Monday June 19th night

Wonderful Monday Training!!

Started out with 3 sets of 10 for Feet Together Squats taking only 30 seconds rest between sets.

Then hit 1 set of Feet Together Squats as a Stage Set, hitting 12 reps in the hardest 2/3 of the rep range followed immediately with 12 reps in the strongest 1/3 of the rep range.

Moved onto 1 set of 20 for Weighted Sissy Squats.

Then hit 2 sets of 5 and 4 for Super Slow Leg Extensions, taking a full 15 second to raise the weight and a full 15 seconds to lower it on each rep.

Then hit 1 set of Stretch-Pause Sissy Squats getting 20 reps in with a 4 count pause in the stretch position of the move.

Then hit a High-Intensity based Tri-set for the Hamstrings. Without stopping hit 1 set of Leg Curls with 2 drop sets, taking it to absolute failure, then jumped into 1 set of Stiff-leg Deadlifts taking it to absolute failure, then moved immediately into Wide Leg Leg curls for 1 set taking it to absolute failure.

From there moved on to 2 sets of 18 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 18 per side for 1-leg Standing Calf Raises.

Finished up with 5 sets of 10 for Barbell Wrist Curls.

Amazing night!!

Monday June 19th morning

Started off with Joint Mobility and Flexibility work!

Hit some work on my Vacuum.

Got in some strong DSR work for the Neck.

Then hit:

 3 of 3 sets of Basic High Bar Swings.

 3 of 2 sets of High Bar, bar to bar swings.

 3 of 2 sets of High Bar direction change swings.

 3 sets of 4 sets of High Bar Forward and Back Rolls.

3 sets of High Bar Kip to Straight Arm Press

3 sets of High Bar Bent-arm Levers.

3 sets of 5 for  High Bar Radial Pull-ups.

3 sets of 5 for High Bar Clapping Pull-ups.

3 sets of 20 for High Bar Dips

3 sets of High Bar Figure-4 Front Lever Holds.

Wonderful Stuff!!

Sunday June 18th

Awesome Sunday today!!

This morning was Joint Mobility work and a special flexibility session!!

This evening was:

Started out with a 3 movement High Intensity Tri-set for the shoulders, taking each movement to absolute failure and having no rest between moves. The moves were:  1 set of 9 for Overhead Presses, 1 set of 8 per side for 1-arm Cable Lateral Raises and 1 set of 12 for Cable Upright Rows.

Moved onto 3 sets of 10 for Triceps Pushdowns

Then hit 3 sets of 9, 8 and 8 for Overhead Rope Extensions.

Moved onto 3 sets of 10 per side for 1-arm Triceps Pushdowns.

Then hit 3 sets of a Vince Gironda inspired Dumbbell Biceps Curl shocker. Started with the 20 lbs dumbbells and hit 4 reps, immediately and with no rest moved up to the 25's for 4, then the 30's for 4 etc. until I couldn't get 4 reps, then came back down each pair getting 4 reps until I was back to the 20's. Great shocker!

Finished up with 6 rounds of Wall Drive Sprints!

Awesome!!

Saturday June 17th

Wonderful Saturday Today!!

Started out the morning with Joint Mobility work and some special flexibility work!

Then the evening went like this:

Started out with a 3 movement High Intensity Tri-set for the Chest, taking each movement to absolute failure and having no rest between movements. The moves were:  1 set of 14 for Neck Presses, 1 set of 6 per side for 1-arm Cable Bench Crossovers and 1 set of 12 for Wide Grip Dips. Great stuff!!

Moved onto 2 sets of 5 for Super Slow High Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 2 sets of 11 and 10 for Seated Cable Rows

Moved onto 1 set of Seated Cable Row Stage Sets getting 10 reps for the Hardest 2/3 of the movement and immediately moving to 10 reps for the Easiest 1/3 of the movement.

Nailed 3 sets of 8 for Wide Grip Seated Cable Rows.

Hit 5 sets of 20 for Weighted Reverse Crunches.

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

Fantastico Stuff!!

Friday June 16th night

Fantastic training tonight!!

Started out with 3 sets of 10 for Barbell Hack Squats.

Moved onto a 3 move High Intensity Tri-set, taking all 3 moves to failure and having no rest in between them. The moves were: Leg Extensions for 1 set of 15, Sissy Squats for 1 set of 25 and 1-leg Alternating Leg Extensions for 1 set of 9 per side. Great stuff!!

Moved onto 2 sets of 8 for Leg Curls.

Then hit 1 set of leg Curl Stage Sets getting 10 reps in the hardest 2/3's of the movement and immediately getting 8 reps in the easiest 1/3 of the movement. A great one!!

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

Then nailed 2 sets of 18 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 40 for Seated Calf Raises.

Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.

Great stuff!!

Friday June 16th morning

Fantastic Friday morning today!! Felt amazing!!

Hit some strong DSR work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Hit 3 sets of 8 for Rings Iron Cross Pumps

Then 3 sets of 3 for Rings Forward Rolls

Then 3 sets of 8 for Rings Archer Pull-ups

Moved onto 3 sets of 5 for Rings Explosive Pull-ups.

 3 sets of 5 for Rings Muscle-ups

 3 sets of Rings L-sit to Bent-arm Lever to L-sit

 3 sets of Rings Tucked Front Lever Holds

 3 sets of Rings Tucked Back Lever Hold

 3 sets of Rings Bent-arm Lever Holds

 3 sets of Rings L-sit Holds

 3 sets of Rings Tucked Planche Holds

 3 sets of Rings Shoulder Stand Holds

 3 sets of Rings Handstand Holds

 3 sets of 7 for Rings Planche Push-ups

Finished up with 3 sets of 7 for Rings Handstand Push-ups

Great stuff today!

Thursday June 15th night

Loved the training tonight!

Started out with 2 sets of 5 and 4 for Super Slow Scott's Press, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 3 sets of 10, 10 and 8 per side for Lying 1-arm Lateral Raises, taking no rest in between sides, simply moving from the right to the left to the right, etc.

Then hit 2 sets of 30 seconds per side for 1-arm Static Hold Lateral Raises.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10 for Incline Dumbbell Curls super setted with 3 sets of 10, 10 and 8 for Barbell Biceps Curls.

Then hit 2 sets of 5 and 4 for Super Slow Triceps Pushdowns, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Moved onto 2 sets of 9 and 8 for Overhead Rope Extensions.

Then hit 1 set of Overhead Rope Extensions as a Stage Set hitting 12 reps in the hardest 2/3's of the rep movement followed immediately by 10 reps in the easiest 1/3 of the movement.

Then nailed 3 sets of 10 per side for 1-arm Triceps Dumbbell Kickbacks.

Finished up with 6 rounds of Wall Drive Sprints.

Fantastic stuff!!

Thursday June 15th morning

Awesome morning today!!

Started out with some DVR and Isometric work for the hands.

Hit some Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following:

1.)  DVR Eagle Flex
2.)  DSR Leiderman's Press
3.)  DVR Scapula Pull-ups
4.)  DVR Bent Over Rows
5.)  DVR Half Squats
6.)  DVR 1-leg Leg Curls
7.)  DVR Abdominal Contractions

Also hit some Vacuum practice.

Later on in the day I got in 3 rounds of the new special stretching protocol.

Wednesday June 14th

Such a great morning!!

Started out with DVR Neck work, Joint mobility and Flexibility work.

Then moved onto Parallet work.

Hit 3 sets of 5 for Parallet kick to Handstand

3sets of Parallet Handstand to Straddle Planche
3 sets of Parallet Handstand to Tuck Planche

3 sets of Parallet V-sit to Straddle Planche

3 sets of Parallet V-sit to Tuck Planche

3 sets of Parallet Tuck Planche Holds

3 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

3 sets of Parallet V-sit to Handstand to Tuck Planche to V-sit to Bent-arm lever to V-sit

3 sets of 8, 8 and 6 for Freestanding Parallet Handstand Push-ups

 3 sets of Freestanding Parallet Handstand Holds

 3 sets of V-sit Holds

 3 sets of Bent-arm Lever Holds

And finished with 3 sets of 6 for DB Maltese to Planche Press

Later on went through 3 rounds of a new special stretching protocol.

Awesome stuff!!

Tuesday June 13th night

Even without the training partner, a great night of training!!

Started off with 2 sets of 4 and 3 for Super Slow Incline Press, taking a full 15 seconds to raise the weight and 15 seconds to lower it on each rep.

Moved onto 2 sets of 20 seconds per side for 1-arm Static Hold Incline Crossovers.

Then hit 4 sets of 10, 10, 10 and 6 for Neck Press taking only 30 seconds of rest between sets.

Moved onto a High Intensity Tri-set for the Back. Took three movements and performed them one right after the other with no rest in between taking them all to absolute failure. The moves were High Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!

Then hit 2 sets of 10 for Power Cleans from the Hang.

Finished up with a super set for the abs, taking two moves and performing them one right after the other with no rest. They were 3 sets of 20 for Weighted Reverse Crunches and 3 sets of 20 for Weighted Frog Crunches.

Wonderful night!!

Tuesday June 13th morning

Wonderful Tuesday Morning Practice today. Was indoors do to all the rain so I had to skip the Handsprings to Dive rolls simply because I didn't have the room, lol! But the rest was awesome!!

Started out with Joint Mobility, Flexibility and Vacuum work.

Got some nice DVR and Isometric work for the hands.

 Moved onto some indoor tumbling work:

Stated out with 3 sets of 5 for Kick to Handstand

Hit 3 sets of 5 for Pike to Handstand

Moved onto 3 sets of 5 for Straddle to Handstand

Then hit 3 sets of 5 per side for 1-arm Cartwheels

Moved onto 3 sets of 5 for Back Extension to Handstand to Forward Rolls.

Then hit 3 sets of 5 per side for Butterfly Kicks.

Moved onto 3 sets of 5 per side for Floor Sweep to Front Splits.

Then hit 3 sets of 5 for Russian Split Jumps

Hit 3 sets of 5 for Pike Jumps

Moved onto 3 sets of Tuck Planche Holds

Hit 3 sets of 6 for Dumbbell Maltese Press to Planche.

Hit 3 sets of Handstand Leg Raises

Got 3 sets of Handstand Holds.

Also hit 3 rounds of a special flexibility progression!

Awesome stuff!!

Monday June 12th night

Fantastic night of training!!

Started out with 3 sets of 10 for Feet Together Squats taking only 30 seconds rest between sets.

Then hit 1 set of Feet Together Squats as a Stage Set, hitting 12 reps in the hardest 2/3 of the rep range followed immediately with 12 reps in the strongest 1/3 of the rep range.

Moved onto 1 set of 20 for Weighted Sissy Squats.

Then hit 2 sets of 4 for Super Slow Leg Extensions, taking a full 15 second to raise the weight and a full 15 seconds to lower it on each rep.

Then hit 1 set of Stretch-Pause Sissy Squats getting 20 reps in with a 4 count pause in the stretch position of the move.

Then hit a High-Intensity based Tri-set for the Hamstrings. Without stopping hit 1 set of Leg Curls with 2 drop sets, taking it to absolute failure, then jumped into 1 set of Stiff-leg Deadlifts taking it to absolute failure, then moved immediately into Wide Leg Leg curls for 1 set taking it to absolute failure.

From there moved on to 2 sets of 17 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 16 per side for 1-leg Standing Calf Raises.

Finished up with 5 sets of 10 for Barbell Wrist Curls.

Great stuff without a doubt!!

Monday June 12th morning

Fantastic Monday Morning Today!!

Started off with Joint Mobility and Flexibility work!

Hit some work on my Vacuum.

Got in some strong DSR work for the Neck.

 Then hit:

Hit 3 of 3 sets of Basic High Bar Swings.

 3 of 2 sets of High Bar, bar to bar swings.

 3 of 2 sets of High Bar direction change swings.

 3 sets of 4 sets of High Bar Forward and Back Rolls.

3 sets of High Bar Kip to Straight Arm Press

3 sets of High Bar Bent-arm Levers.

3 sets of 5 for  High Bar Radial Pull-ups.

3 sets of 5 for High Bar Clapping Pull-ups.

3 sets of High Bar Tucked Front Lever Holds

Fantastic practice today!!

Sunday June 11th

Wonderful Sunday Training Today!!

This morning was Joint Mobility work and a special flexibility session!!

This evening was:

Started out with a 3 movement High Intensity Tri-set for the shoulders, taking each movement to absolute failure and having no rest between moves. The moves were:  1 set of 8 for Overhead Presses, 1 set of 8 per side for 1-arm Cable Lateral Raises and 1 set of 12 for Cable Upright Rows.

Moved onto 3 sets of 10, 10 and 9 for Triceps Pushdowns

Then hit 3 sets of 12, 10 and 10 for Overhead Rope Extensions.

Moved onto 3 sets of 10 per side for 1-arm Triceps Pushdowns.

Then hit 3 sets of a Vince Gironda inspired Dumbbell Biceps Curl shocker. Started with the 20 lbs dumbbells and hit 4 reps, immediately and with no rest moved up to the 25's for 4, then the 30's for 4 etc. until I couldn't get 4 reps, then came back down each pair getting 4 reps until I was back to the 20's. Great shocker!

Finished up with 6 rounds of Wall Drive Sprints!

Great stuff!!

Saturday June 10th

Great Saturday today!!

Started out the morning with Joint Mobility work and some special flexibility work!

Then the evening went like this:

Started out with a 3 movement High Intensity Tri-set for the Chest, taking each movement to absolute failure and having no rest between movements. The moves were:  1 set of 12 for Neck Presses, 1 set of 10 per side for 1-arm Cable Bench Crossovers and 1 set of 10 for Wide Grip Dips. Great stuff!!

Moved onto 2 sets of 4 for Super Slow High Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 2 sets of 12 and 11 or Seated Cable Rows

Moved onto 1 set of Seated Cable Row Stage Sets getting 10 reps for the Hardest 2/3 of the movement and immediately moving to 8 reps for the Easiest 1/3 of the movement.

Nailed 3 sets of 10 for Wide Grip Seated Cable Rows.

 Hit 5 sets of 20 for Weighted Reverse Crunches.

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

Awesome stuff!!

Friday June 9th night

Great training tonight!

Started out with 3 sets of 10 for Barbell Hack Squats.

Moved onto a 3 move High Intensity Tri-set, taking all 3 moves to failure and having no rest in between them. The moves were: Leg Extensions for 1 set of 15, Sissy Squats for 1 set of 25 and 1-leg Alternating Leg Extensions for 1 set of 8 per side. Great stuff!!

Moved onto 2 sets of 10 for Leg Curls.

Then hit 1 set of leg Curl Stage Sets getting 8 reps in the hardest 2/3's of the movement and immediately getting 8 reps in the easiest 1/3 of the movement. A great one!!

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

Then nailed 2 sets f 16 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 40 for Seated Calf Raises.

Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.

Wonderful training!!

Friday June 9th morning

Awesome Friday Morning today!

Hit some strong DSR work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Hit 2 sets of 5 for Rings Iron Cross Pumps

Then 2 sets of 3 for Rings Forward Rolls

Then 2 sets of 8 for Rings Archer Pull-ups

Moved onto 2 sets of 5 for Rings Explosive Pull-ups.

2 sets of 5 for Rings Muscle-ups

2 sets of Rings L-sit to Bent-arm Lever to L-sit

2 sets of Rings Tucked Front Lever Holds

2 sets of Rings Tucked Back Lever Hold

2 sets of Rings Bent-arm Lever Holds

2 sets of Rings L-sit Holds

2 sets of Rings Tucked Planche Holds

2 sets of Rings Shoulder Stand Holds

2 sets of Rings Handstand Holds

2 sets of 6 for Rings Planche Push-ups

Finished up with 2 sets of 6 for Rings Handstand Push-ups

Great stuff!!

Thursday June 8th night

Incredible night tonight!

Started out with 2 sets of 4 for Super Slow Scott's Press, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 3 sets of 10 per side for Lying 1-arm Lateral Raises, taking no rest in between sides, simply moving from the right to the left to the right, etc.

Then hit 2 sets of 10 and 20 seconds per side for 1-arm Static Hold Lateral Raises.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 9 and 8 for Incline Dumbbell Curls super setted with 3 sets of 10for Barbell Biceps Curls.

Then hit 2 sets of 5 and 4 for Super Slow Triceps Pushdowns, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Moved onto 2 sets of 12 and 10 for Overhead Rope Extensions.

Then hit 1 set of Overhead Rope Extensions as a Stage Set hitting 10 reps in the hardest 2/3's of the rep movement followed immediately by 8 reps in the easiest 1/3 of the movement.

Then nailed 3 sets of 9 per side for 1-arm Triceps Dumbbell Kickbacks.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!

Thursday June 8th morning

Awesome morning today!!

Started out with some DVR and Isometric work for the hands.

Hit some Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following:

1.)  DVR Eagle Flex
2.)  DSR Leiderman's Press
3.)  DVR Scapula Pull-ups
4.)  DVR Bent Over Rows
5.)  DVR Half Squats
6.)  DVR 1-leg Leg Curls
7.)  DVR Abdominal Contractions

Also hit some Vacuum practice.

Later on in the day I got in 3 rounds of the new special stretching protocol.

Great stuff!!

 

Wednesday June 7th

Great day today!!

Started out with DVR Neck work, Joint mobility and Flexibility work.

Then moved onto Parallet work.

Hit 2 sets of 5 for Parallet kick to Handstand

2 sets of Parallet Handstand to Straddle Planche

2 sets of Parallet V-sit to Straddle Planche

2 sets of Parallet Tuck Planche Holds

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Straddle Planche to V-sit

2 sets of 8 for Freestanding Parallet Handstand Push-ups

2 sets of Freestanding Parallet Handstand Holds

2 sets of V-sit Holds

2 sets of Bent-arm Lever Holds

And finished with 2 sets of 5 for DB Maltese to Planche Press

Later on went through 3 rounds of a new special stretching protocol.

Great stuff!!

Tuesday June 6th night

Wonderful Training Tonight!!

Started off with 2 sets of 3 and 2 for Super Slow Incline Press, taking a full 15 seconds to raise the weight and 15 seconds to lower it on each rep.

Moved onto 2 sets of 15 and 20 seconds per side for 1-arm Static Hold Incline Crossovers.

Then hit 4 sets of 10 for Neck Press taking only 30 seconds of rest between sets.

Moved onto a High Intensity Tri-set for the Back. Took three movements and performed them one right after the other with no rest in between taking them all to absolute failure. The moves were High Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!

Then hit 2 sets of 10 for Power Cleans from the Hang.

Finished up with a super set for the abs, taking two moves and performing them one right after the other with no rest. They were 3 sets of 20 for Weighted Reverse Crunches and 3 sets of 20 for Weighted Frog Crunches.

Fantastic stuff!!

Tuesday June 6th morning

Wonderful morning today!

Started out with Joint Mobility, Flexibility and Vacuum work.

Got some nice DVR and Isometric work for the hands.

 Moved onto some indoor tumbling work:

Stated out with 2 sets of 5 for Kick to Handstand

Hit 2 sets of 5 for Pike to Handstand

Moved onto 2 sets of 5 for Straddle to Handstand

Then hit 2 sets of 5 per side for 1-arm Cartwheels

Moved onto 2 sets of 5 for Back Extension to Handstand to Forward Rolls.

Then hit 2 sets of 5 per side for Butterfly Kicks

Hit 2 sets of 6 for Handspring to Dive Roll.

Moved onto 2 sets of 5 per side for Floor Sweep to Front Splits.

Then hit 2 sets of 5 for Russian Split Jumps

Hit 2 sets of 5 for Pike Jumps

Moved onto 2 sets of Tuck Planche Holds

Hit 2 sets of 6 for Dumbbell Maltese Press to Planche.

Hit 2 sets of Handstand Leg Raises

Got 2 sets of Handstand Holds.

Also hit 3 rounds of a special flexibility progression!

Felt amazing.

 

 

Monday June 5th night

Great Monday Night Training Tonight!!

Started out with 3 sets of 10 for Feet Together Squats taking only 30 seconds rest between sets.

Then hit 1 set of Feet Together Squats as a Stage Set, hitting 12 reps in the hardest 2/3 of the rep range followed immediately with 12 reps in the strongest 1/3 of the rep range.

Moved onto 1 set of 20 for Weighted Sissy Squats.

Then hit 2 sets of 4 for Super Slow Leg Extensions, taking a full 15 second to raise the weight and a full 15 seconds to lower it on each rep.

Then hit 1 set of Stretch-Pause Sissy Squats getting 20 reps in with a 4 count pause in the stretch position of the move.

Then hit a High-Intensity based Tri-set for the Hamstrings. Without stopping hit 1 set of Leg Curls with 2 drop sets, taking it to absolute failure, then jumped into 1 set of Stiff-leg Deadlifts taking it to absolute failure, then moved immediately into Wide Leg Leg curls for 1 set taking it to absolute failure.

From there moved on to 2 sets of 15 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 15 per side for 1-leg Standing Calf Raises.

Finished up with 5 sets of 10 for Barbell Wrist Curls.

Great stuff!!

Moday June 5th morning

Awesome morning today! Felt wonderful!!

Started off with Joint Mobility and Flexibility work!

Hit some work on my Vacuum.

Got in some strong DSR work for the Neck.

 Then hit:

Hit 2 of 3 sets of Basic High Bar Swings.

2 of 2 sets of High Bar, bar to bar swings.

2 of 2 sets of High Bar direction change swings.

2 sets of 3 sets of High Bar Forward and Back Rolls.

3 sets of High Bar Kip to Straight Arm Press

3 sets of High Bar Bent-arm Levers.

2 sets of High Bar Radial Pull-ups.

2 sets of High Bar Clapping Pull-ups.

2 sets of High Bar Tucked Front Lever Holds

Great stuff!!

Felt Awesome!!

Sunday June 4th

Awesome Sunday Training today!!

This morning was Joint Mobility work and a special flexibility session!!

This evening was:

Started out with a 3 movement High Intensity Tri-set for the shoulders, taking each movement to absolute failure and having no rest between moves. The moves were:  1 set of 10 for Overhead Presses, 1 set of 8 per side for 1-arm Cable Lateral Raises and 1 set of 12 for Cable Upright Rows.

Moved onto 3 sets of 10, 10 and 8 for Triceps Pushdowns

Then hit 3 sets of 10, 10 and 9 for Overhead Rope Extensions.

Moved onto 3 sets of 8 per side for 1-arm Triceps Pushdowns.

Then hit 3 sets of a Vince Gironda inspired Dumbbell Biceps Curl shocker. Started with the 20 lbs dumbbells and hit 4 reps, immediately and with no rest moved up to the 25's for 4, then the 30's for 4 etc. until I couldn't get 4 reps, then came back down each pair getting 4 reps until I was back to the 20's. Great shocker!

Finished up with 6 rounds of Wall Drive Sprints!

Great stuff!!

Saturday June 3rd

Great Saturday today!!

Started out the morning with Joint Mobility work and some special flexibility work!

Then the evening went like this:

Started out with a 3 movement High Intensity Tri-set for the Chest, taking each movement to absolute failure and having no rest between movements. The moves were:  1 set of 11 for Neck Presses, 1 set of 10 per side for 1-arm Cable Bench Crossovers and 1 set of 15 for Wide Grip Dips. Great stuff!!

Moved onto 2 sets of 5 and 4 for Super Slow High Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 2 sets of 10 or Seated Cable Rows

Moved onto 1 set of Seated Cable Row Stage Sets getting 10 reps for the Hardest 2/3 of the movement and immediately moving to 10 reps for the Easiest 1/3 of the movement.

Nailed 3 sets of 10, 10 and 8 for Wide Grip Seated Cable Rows.
Hit 5 sets of 20 for Weighted Reverse Crunches.

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

Great stuff!!

Friday June 2nd night

Great training tonight!

Started out with 3 sets of 10 for DVR Squats.

Moved onto a 3 move High Intensity Tri-set, taking all 3 moves to failure and having no rest in between them. The moves were: Leg Extensions for 1 set of 16, Sissy Squats for 1 set of 25 and 1-leg Alternating Leg Extensions for 1 set of 15 per side. Great stuff!!

Moved onto 2 sets of 9 for Leg Curls.

Then hit 1 set of leg Curl Stage Sets getting 10 reps in the hardest 2/3's of the movement and immediately getting 10 reps in the easiest 1/3 of the movement. A great one!!

Moved onto 2 sets of 15 and 12 seconds per side for 1-leg Static Hold Leg Curls.

Then nailed 2 sets f 20 and 18 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 40 for Seated Calf Raises.

Finished up with 5 sets of 12 for Barbell Reverse Wrist Curls.

Awesome stuff!!

Friday June 2nd morning

Wonderful Friday Morning Practice today!!

Hit some strong DSR work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Hit 2 sets of 5 for Rings Iron Cross Pumps

Then 2 sets of 3 for Rings Forward Rolls

Then 2 sets of 8 for Rings Archer Pull-ups

Moved onto 2 sets of 5 for Rings Explosive Pull-ups.

2 sets of 3 for Rings Muscle-ups

2 sets of Rings L-sit to Bent-arm Lever to L-sit

2 sets of Rings Tucked Front Lever Holds

2 sets of Rings Tucked Back Lever Hold

2 sets of Rings Bent-arm Lever Holds

2 sets of Rings L-sit Holds

2 sets of Rings Tucked Planche Holds

2 sets of Rings Shoulder Stand Holds

2 sets of Rings Handstand Holds

2 sets of 5 for Rings Planche Push-ups

Finished up with 2 sets of 5 for Rings Handstand Push-ups

Amazing stuff!!

Thurssday June 1st night

Awesome training tonight!!

Started out with 2 sets of 5 and 4 for Super Slow Scott's Press, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 3 sets of 10 per side for Lying 1-arm Lateral Raises, taking no rest in between sides, simply moving from the right to the left to the right, etc.

Then hit 2 sets of 10 and 7 seconds per side for 1-arm Static Hold Lateral Raises.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 9 and 8 for Incline Dumbbell Curls super setted with 3 sets of 10, 9 and 9 for Barbell Biceps Curls.

Then hit 2 sets of 4 for Super Slow Triceps Pushdowns, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Moved onto 2 sets of 10 for Overhead Rope Extensions.

Then hit 1 set of Overhead Rope Extensions as a Stage Set hitting 10 reps in the hardest 2/3's of the rep movement followed immediately by 10 reps in the easiest 1/3 of the movement.

Then nailed 3 sets of 9 per side for 1-arm Triceps Dumbbell Kickbacks.

Finished up with 6 rounds of Wall Drive Sprints.

Great night!!

Thursday June 1st morning

Great morning today!!


 Started out with some DVR and Isometric work for the hands.

Hit some Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following:

1.)  DVR Eagle Flex
2.)  DSR Leiderman's Press
3.)  DVR Pull-ups
4.)  DVR Bent Over Rows
5.)  DVR Half Squats
6.)  DVR 1-leg Leg Curls
7.)  DVR Abdominal Contractions

Also hit some Vacuum practice.

Felt Wonderful!!

 

 

 

Wednesday May 31st

Great Wednesday today!!

Started out with DVR Neck work, Joint mobility and Flexibility work.

Then moved onto Parallet work.

Hit 2 sets of 3 for Parallet kick to Handstand

2 sets of Parallet Handstand to Straddle Planche

2 sets of Parallet V-sit to Straddle Planche

2 sets of Parallet Tuck Planche Holds

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Straddle Planche to V-sit

2 sets of 6 for Freestanding Parallet Handstand Push-ups

2 sets of Freestanding Parallet Handstand Holds

2 sets of V-sit Holds

2 sets of Bent-arm Lever Holds

 And finished with 2 sets of 5 for DB Maltese to Planche Press

Great stuff!!

Tuesday May 30th night

Fantastic Training Tonight!!

Started off with 2 sets of 3 and 2 for Super Slow Incline Press, taking a full 15 seconds to raise the weight and 15 seconds to lower it on each rep.

Moved onto 2 sets of 20 and 15 seconds per side for 1-arm Static Hold Incline Crossovers.

Then hit 4 sets of 10 for Neck Press taking only 30 seconds of rest between sets.

Moved onto a High Intensity Tri-set for the Back. Took three movements and performed them one right after the other with no rest in between taking them all to absolute failure. The moves were High Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!

Then hit 2 sets of 10 for Power Cleans from the Hang.

Finished up with a super set for the abs, taking two moves and performing them one right after the other with no rest. They were 3 sets of 20 for Weighted Reverse Crunches and 3 sets of 20 for Weighted Frog Crunches.

Awesome stuff!!!