Fantastic Monday Morning Today!!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 5 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 6 for High Bar Muscle Ups
3 sets of Salmon Ladder Pull-ups
3 sets of 25 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Feet Circles.
3 sets of Human Flags per side.
Finished off with 3 strong rounds of the Ring of Fire!!
Great stuff!!
Monday, July 31, 2017
Sunday July 30th
Great training today!!
This morning was Joint Mobility work.
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 12 per side for 1-arm Cable Rear Delt Raises and 1 set of 12 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8 for Triceps Pushdowns.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Amazing stuff!!
This morning was Joint Mobility work.
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 12 per side for 1-arm Cable Rear Delt Raises and 1 set of 12 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8 for Triceps Pushdowns.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Amazing stuff!!
Saturday July 29th Birthday workout!!
Great birthday today!! Great training!!
Started out the morning with Joint Mobility 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 20 for Neck Presses, 1 set of 10 per side for 1-arm Cable Incline Crossovers and 1 set of 20 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 4 and 3 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10 for Seated Cable Rows
Nailed 3 sets of 9 for Wide Grip Seated Cable Rows.
Got in 3 sets of 9, 8 and 8 for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Great Birthday Workout!!
Started out the morning with Joint Mobility 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 20 for Neck Presses, 1 set of 10 per side for 1-arm Cable Incline Crossovers and 1 set of 20 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 4 and 3 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10 for Seated Cable Rows
Nailed 3 sets of 9 for Wide Grip Seated Cable Rows.
Got in 3 sets of 9, 8 and 8 for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Great Birthday Workout!!
Friday July 28th night
Awesome night 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 18 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 35 and 1-leg Alternating Leg Extensions for 1 set of 9 per side dropped the weight and got 3 more. Great stuff!!
Moved onto 2 sets of 4 and 3 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 18 seconds per side for 1-leg Static Hold Leg Curls.
Then nailed 2 sets of 16 per side for 1-leg Donkey Calf Raises.
Hit 2 sets of 45 for Seated Calf Raises.
Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.
Awesome stuff!!
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 18 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 35 and 1-leg Alternating Leg Extensions for 1 set of 9 per side dropped the weight and got 3 more. Great stuff!!
Moved onto 2 sets of 4 and 3 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 18 seconds per side for 1-leg Static Hold Leg Curls.
Then nailed 2 sets of 16 per side for 1-leg Donkey Calf Raises.
Hit 2 sets of 45 for Seated Calf Raises.
Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.
Awesome stuff!!
Friday, July 28, 2017
Friday July 28th morning
Fantastic morning today!! God I love the Rings!!
Hit some strong Isometric 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 6 for Ice Cream Makers.
3 sets of 3 for Kip to Top Support
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Straddle 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-up Variations.
3 rounds of my Rings Routine. This went pretty awesome for the first time doing it in almost 2 years!!
Got in with 3 sets of 5 for Rings Handstand Push-ups concentrating on taking them much deeper.
Finished up with 3 strong rounds of the Ring of Fire!!
Great morning!!
Hit some strong Isometric 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 6 for Ice Cream Makers.
3 sets of 3 for Kip to Top Support
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Straddle 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-up Variations.
3 rounds of my Rings Routine. This went pretty awesome for the first time doing it in almost 2 years!!
Got in with 3 sets of 5 for Rings Handstand Push-ups concentrating on taking them much deeper.
Finished up with 3 strong rounds of the Ring of Fire!!
Great morning!!
Thursday July 27th night
What an awesome training session tonight! You have to love when everything is just clicking!!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10 per side.
Then hit 3 sets of 9 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises pushing these even harder by going with a 5-seconds contraction hold at the top of each rep. Hit 3 sets of 9, 9 and 8.
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 9 for Incline Dumbbell Curls super setted with 3 sets of 10 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10 for Overhead Rope Extensions super setted with 3 sets of 10 for Triceps Pushdowns.
Fantastic improvements!!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10 per side.
Then hit 3 sets of 9 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises pushing these even harder by going with a 5-seconds contraction hold at the top of each rep. Hit 3 sets of 9, 9 and 8.
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 9 for Incline Dumbbell Curls super setted with 3 sets of 10 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10 for Overhead Rope Extensions super setted with 3 sets of 10 for Triceps Pushdowns.
Fantastic improvements!!
Thursday, July 27, 2017
Thursday July 27th morning
Great DVR work today! Felt Awesome!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Got in 3 nice rounds of the Ring of Fire!!
Great stuff!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Got in 3 nice rounds of the Ring of Fire!!
Great stuff!!
Wednesday July 26th
Great morning today! Parallet work felt incredible!!
Started out with Isometric 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 Straddle 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 5 for Freestanding Parallet Handstand Push-ups really focusing on making them slow, deliberate and extra deep.
3 sets of Freestanding Parallet Handstand Holds
3 sets of V-sit Holds
3 sets of Bent-arm Lever Holds
Got in 3 sets of Straight Bar Handstand Holds
And finished with 3 sets of 6 for DB Maltese to Planche Press
Great stuff!!
Started out with Isometric 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 Straddle 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 5 for Freestanding Parallet Handstand Push-ups really focusing on making them slow, deliberate and extra deep.
3 sets of Freestanding Parallet Handstand Holds
3 sets of V-sit Holds
3 sets of Bent-arm Lever Holds
Got in 3 sets of Straight Bar Handstand Holds
And finished with 3 sets of 6 for DB Maltese to Planche Press
Great stuff!!
Tuesday July 25th night
Awesome record breaking night tonight! It's always awesome when both Missy and I are constantly improving across the board!!
Started off with 2 sets of 5 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 10, 10 and 9 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low 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 Clean Grip High Pulls 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 Pelvic Rocks and 3 sets of 20 for Weighted Frog Crunches.
Fantastic Stuff!!
Started off with 2 sets of 5 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 10, 10 and 9 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low 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 Clean Grip High Pulls 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 Pelvic Rocks and 3 sets of 20 for Weighted Frog Crunches.
Fantastic Stuff!!
Tuesday, July 25, 2017
Tuesday July 25th morning
Once again, much like last week, raining outside; which means no 1-arm cartwheel to butterfly kicks, no handsprings to dive rolls and no floor circles. But, I made up for it with some added hand balancing work. Great stuff!!
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 3 per side for 1-arm Cartwheels
Moved onto 3 sets of 3 for Back Extension to Handstand to Forward Rolls.
Then hit 3 sets of 3 per side for Butterfly Kicks.
Hit 3 sets of 3 per side for Monkey Flips
Got in 3 sets of Straddle Handstand Holds
Hit 3 sets of Figure-4 Handstand Holds on each side
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.
Finished up with 3 awesome rounds of the Ring of Fire.
Wonderful morning practice!!
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 3 per side for 1-arm Cartwheels
Moved onto 3 sets of 3 for Back Extension to Handstand to Forward Rolls.
Then hit 3 sets of 3 per side for Butterfly Kicks.
Hit 3 sets of 3 per side for Monkey Flips
Got in 3 sets of Straddle Handstand Holds
Hit 3 sets of Figure-4 Handstand Holds on each side
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.
Finished up with 3 awesome rounds of the Ring of Fire.
Wonderful morning practice!!
Monday July 24th night
Great Leg 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 5 and 4 for Super Slow Leg Extensions, taking a full 10 second to raise the weight and a full 10 seconds to lower it on each rep.
Then hit 1 set of Stretch-Pause Sissy Squats getting 30 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 1-leg 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.
Awesome night!!
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 10 second to raise the weight and a full 10 seconds to lower it on each rep.
Then hit 1 set of Stretch-Pause Sissy Squats getting 30 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 1-leg 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.
Awesome night!!
Monday, July 24, 2017
Monday July 24th morning
Fantastic Practice this morning!!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 5 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 6 for High Bar Muscle Ups
3 sets of 25 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Feet Circles.
3 sets of Human Flags per side.
Finished off with 3 strong rounds of the Ring of Fire!!
Wonderful stuff!!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 5 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 6 for High Bar Muscle Ups
3 sets of 25 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Feet Circles.
3 sets of Human Flags per side.
Finished off with 3 strong rounds of the Ring of Fire!!
Wonderful stuff!!
Sunday July 23rd
Wonderful Sunday today!!
This morning was Joint Mobility work.
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 12 per side for 1-arm Cable Rear Delt Raises and 1 set of 12 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8 for Triceps Pushdowns.
Moved onto 3 sets of 8 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Great, great stuff!!
This morning was Joint Mobility work.
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 12 per side for 1-arm Cable Rear Delt Raises and 1 set of 12 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8 for Triceps Pushdowns.
Moved onto 3 sets of 8 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Great, great stuff!!
Saturday July 22nd
Amazing Saturday today!!
Started out the morning with Joint Mobility 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 18 for Neck Presses, 1 set of 10 per side for 1-arm Cable Incline Crossovers and 1 set of 20 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 5 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10, and 9 for Seated Cable Rows
Nailed 3 sets of 10, 10 and 12 for Wide Grip Seated Cable Rows.
Got in 3 sets of 8for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Amazing night!!
Started out the morning with Joint Mobility 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 18 for Neck Presses, 1 set of 10 per side for 1-arm Cable Incline Crossovers and 1 set of 20 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 5 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10, and 9 for Seated Cable Rows
Nailed 3 sets of 10, 10 and 12 for Wide Grip Seated Cable Rows.
Got in 3 sets of 8for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Amazing night!!
Friday July 23rd night
Incredible Night 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 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 35 and 1-leg Alternating Leg Extensions for 1 set of 7 per side dropped the weight and got 3 more. Great stuff!!
Moved onto 2 sets of 5 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 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 45 for Seated Calf Raises.
Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.
Great stuff!!
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 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 35 and 1-leg Alternating Leg Extensions for 1 set of 7 per side dropped the weight and got 3 more. Great stuff!!
Moved onto 2 sets of 5 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 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 45 for Seated Calf Raises.
Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.
Great stuff!!
Friday, July 21, 2017
Friday July 21st morning
Fantastic Friday morning today! Got most of the Rings work in before the rain hit, so I only had to do a little bit in the garage today!!
Hit some strong Isometric 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 6 for Ice Cream Makers.
3 sets of 3 for Kip to Top Support
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Straddle 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-up Variations.
Got in with 3 sets of 5 for Rings Handstand Push-ups concentrating on taking them much deeper.
Finished up with 2 strong rounds of the Ring of Fire!!
Awesome stuff this morning!!
Hit some strong Isometric 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 6 for Ice Cream Makers.
3 sets of 3 for Kip to Top Support
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Straddle 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-up Variations.
Got in with 3 sets of 5 for Rings Handstand Push-ups concentrating on taking them much deeper.
Finished up with 2 strong rounds of the Ring of Fire!!
Awesome stuff this morning!!
Thursday July 20th night
Kick ass night tonight! Even with some sleep deprivation both Missy and I were setting new records across the board and pushing with very little rest and a ton of intensity!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 10 and 17 per side.
Then hit 3 sets of 10, 10 and 8 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises pushing these even harder by going with a 5-seconds contraction hold at the top of each rep. Hit 3 sets of 8.
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, 10 and 9 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10 for Overhead Rope Extensions super setted with 3 sets of 10, 9 and 9 for Triceps Pushdowns.
Awesome stuff tonight!!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 10 and 17 per side.
Then hit 3 sets of 10, 10 and 8 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises pushing these even harder by going with a 5-seconds contraction hold at the top of each rep. Hit 3 sets of 8.
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, 10 and 9 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10 for Overhead Rope Extensions super setted with 3 sets of 10, 9 and 9 for Triceps Pushdowns.
Awesome stuff tonight!!
Thursday, July 20, 2017
Thursday July 20th
Great morning today!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Got in 2 nice rounds of the Ring of Fire!!
Wonderful stuff!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Got in 2 nice rounds of the Ring of Fire!!
Wonderful stuff!!
Wednesday July 19th
Awesome day today!!
Started out with Isometric 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 Straddle 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 5 for Freestanding Parallet Handstand Push-ups really focusing on making them slow, deliberate and extra deep.
3 sets of Freestanding Parallet Handstand Holds
3 sets of V-sit Holds
3 sets of Bent-arm Lever Holds
Got in 3 sets of Straight Bar Handstand Holds
And finished with 3 sets of 6 for DB Maltese to Planche Press
Wonderful stuff!!
Started out with Isometric 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 Straddle 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 5 for Freestanding Parallet Handstand Push-ups really focusing on making them slow, deliberate and extra deep.
3 sets of Freestanding Parallet Handstand Holds
3 sets of V-sit Holds
3 sets of Bent-arm Lever Holds
Got in 3 sets of Straight Bar Handstand Holds
And finished with 3 sets of 6 for DB Maltese to Planche Press
Wonderful stuff!!
Tuesday July 18th night
Fantastic night of training!!
Started off with 2 sets of 4 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low 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 Clean Grip High Pulls 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 Pelvic Rocks and 3 sets of 20 for Weighted Frog Crunches.
Awesome stuff!!
Started off with 2 sets of 4 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low 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 Clean Grip High Pulls 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 Pelvic Rocks and 3 sets of 20 for Weighted Frog Crunches.
Awesome stuff!!
Tuesday, July 18, 2017
Tuesday July 18th morning
Great morning today!!
Raining outside so I had to take the tumbling inside which means no 1-arm cartwheel to butterfly kicks, no handsprings to dive rolls and no floor circles. But, I made up for it with some added hand balancing work. Great stuff!!
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 3 per side for 1-arm Cartwheels
Moved onto 3 sets of 3 for Back Extension to Handstand to Forward Rolls.
Then hit 3 sets of 3 per side for Butterfly Kicks.
Hit 3 sets of 3 per side for Monkey Flips
Got in 3 sets of Straddle Handstand Holds
Hit 3 sets of Figure-4 Handstand Holds on each side
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 8 for Dumbbell Maltese Press to Planche.
Hit 3 of 5 sets of Handstand Leg Raises
Got 3 really strong sets of Handstand Holds.
Finished up with 2 awesome rounds of the Ring of Fire.
Great stuff!!
Raining outside so I had to take the tumbling inside which means no 1-arm cartwheel to butterfly kicks, no handsprings to dive rolls and no floor circles. But, I made up for it with some added hand balancing work. Great stuff!!
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 3 per side for 1-arm Cartwheels
Moved onto 3 sets of 3 for Back Extension to Handstand to Forward Rolls.
Then hit 3 sets of 3 per side for Butterfly Kicks.
Hit 3 sets of 3 per side for Monkey Flips
Got in 3 sets of Straddle Handstand Holds
Hit 3 sets of Figure-4 Handstand Holds on each side
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 8 for Dumbbell Maltese Press to Planche.
Hit 3 of 5 sets of Handstand Leg Raises
Got 3 really strong sets of Handstand Holds.
Finished up with 2 awesome rounds of the Ring of Fire.
Great stuff!!
Monday July 17th night
Wonderful training tonight! I love Leg Night!!!!!!
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 6 and 4 for Super Slow Leg Extensions, taking a full 10 second to raise the weight and a full 10 seconds to lower it on each rep.
Then hit 1 set of Stretch-Pause Sissy Squats getting 30 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 1-leg 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 20 per side for 1-leg Standing Calf Raises.
Finished up with 5 sets of 10 for Barbell Wrist Curls.
Awesome stuff!!
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 6 and 4 for Super Slow Leg Extensions, taking a full 10 second to raise the weight and a full 10 seconds to lower it on each rep.
Then hit 1 set of Stretch-Pause Sissy Squats getting 30 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 1-leg 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 20 per side for 1-leg Standing Calf Raises.
Finished up with 5 sets of 10 for Barbell Wrist Curls.
Awesome stuff!!
Monday, July 17, 2017
Monday July 17th morning
Wonderful Morning Practice Today!!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 5 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 5 for High Bar Muscle Ups
3 sets of 25 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Feet Circles.
3 sets of Human Flags per side.
Finished off with 2 strong rounds of the Ring of Fire!!
Pinkie wanted in on the practice today too! I think she liked the High Bars, lol!!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 5 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 5 for High Bar Muscle Ups
3 sets of 25 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Feet Circles.
3 sets of Human Flags per side.
Finished off with 2 strong rounds of the Ring of Fire!!
Pinkie wanted in on the practice today too! I think she liked the High Bars, lol!!
Sunday July 16th
Great training tonight! Felt strong and awesome!!
This morning was Joint Mobility work.
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 Rear Delt Raises and 1 set of 10 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8 for Triceps Pushdowns.
Moved onto 3 sets of 10 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Wonderful stuff!!
Here' a pic and video of the Biceps Shocker or the Dumbbell Walk of Pain: https://youtu.be/XigyoPIE4ok
This morning was Joint Mobility work.
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 Rear Delt Raises and 1 set of 10 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8 for Triceps Pushdowns.
Moved onto 3 sets of 10 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Wonderful stuff!!
Here' a pic and video of the Biceps Shocker or the Dumbbell Walk of Pain: https://youtu.be/XigyoPIE4ok
Saturday July 15th
Awesome Saturday today!!
Started out the morning with Joint Mobility 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 18 for Neck Presses, 1 set of 8 per side for 1-arm Cable Incline Crossovers and 1 set of 18 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 4 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10 for Seated Cable Rows
Nailed 3 sets of 10 for Wide Grip Seated Cable Rows.
Got in 3 sets of 10, 8 and 8 for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Fantastic training:
Here's a few pics and video of the final set of the Lat Pulldowns: https://youtu.be/FAzV6ez1-sg
Started out the morning with Joint Mobility 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 18 for Neck Presses, 1 set of 8 per side for 1-arm Cable Incline Crossovers and 1 set of 18 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 4 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10 for Seated Cable Rows
Nailed 3 sets of 10 for Wide Grip Seated Cable Rows.
Got in 3 sets of 10, 8 and 8 for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Fantastic training:
Here's a few pics and video of the final set of the Lat Pulldowns: https://youtu.be/FAzV6ez1-sg
Friday July 14th night
Wonderful Leg 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 15 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 30 and 1-leg Alternating Leg Extensions for 1 set of 3 per side dropped the weight and got 3 more. Great stuff!!
Moved onto 2 sets of 4 and 3 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 12 seconds per side for 1-leg Static Hold Leg Curls.
Then nailed 2 sets of 16 per side for 1-leg Donkey Calf Raises.
Hit 2 sets of 45 for Seated Calf Raises.
Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.
Great stuff!!
Here's a pic and a video of the High Intensity Tri-set for the Quads:
The videos at: https://youtu.be/xitVnLyQJwg
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 15 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 30 and 1-leg Alternating Leg Extensions for 1 set of 3 per side dropped the weight and got 3 more. Great stuff!!
Moved onto 2 sets of 4 and 3 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 12 seconds per side for 1-leg Static Hold Leg Curls.
Then nailed 2 sets of 16 per side for 1-leg Donkey Calf Raises.
Hit 2 sets of 45 for Seated Calf Raises.
Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.
Great stuff!!
Here's a pic and a video of the High Intensity Tri-set for the Quads:
The videos at: https://youtu.be/xitVnLyQJwg
Friday, July 14, 2017
Friday July 14th morning
Awesome Friday Morning today!!
Hit some strong Isometric 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 6 for Ice Cream Makers.
3 sets of 3 for Kip to Top Support
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Straddle 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-up Variations.
Finished up with 3 sets of 5 for Rings Handstand Push-ups concentrating on taking them much deeper.
Awesome stuff!!
Here's some pics and vids:
Archer Pull-ups:
Rings L-sit to Bent-arm Lever: Video: https://youtu.be/cu9q9M2iA00
Rings Front Lever to Back Lever: Video: https://youtu.be/FStNqYrAMzk
Shoulder Stand:
Handstand:
Hit some strong Isometric 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 6 for Ice Cream Makers.
3 sets of 3 for Kip to Top Support
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Straddle 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-up Variations.
Finished up with 3 sets of 5 for Rings Handstand Push-ups concentrating on taking them much deeper.
Awesome stuff!!
Here's some pics and vids:
Archer Pull-ups:
Rings Forward Rolls: Video: https://youtu.be/V8f_Sr5W0Y4
Rings L-sit to Bent-arm Lever: Video: https://youtu.be/cu9q9M2iA00
Rings Front Lever to Back Lever: Video: https://youtu.be/FStNqYrAMzk
Shoulder Stand:
Handstand:
Thursday July 13th night
Wonderful training tonight!!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 10 and 10 per side.
Then hit 3 sets of 8, 8 and 10 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises with a 3-seconds contraction hold at the top of each rep. Hit 3 sets of 10.
Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 8 and 8 for Incline Dumbbell Curls super setted with 3 sets of 10, 9 and 9 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10 for Overhead Rope Extensions super setted with 3 sets of 10, 8 and 7 for Triceps Pushdowns.
Awesome stuff!!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 10 and 10 per side.
Then hit 3 sets of 8, 8 and 10 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises with a 3-seconds contraction hold at the top of each rep. Hit 3 sets of 10.
Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 8 and 8 for Incline Dumbbell Curls super setted with 3 sets of 10, 9 and 9 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10 for Overhead Rope Extensions super setted with 3 sets of 10, 8 and 7 for Triceps Pushdowns.
Awesome stuff!!
Thursday, July 13, 2017
Thursday July 13th morning
Fantastic Thursday Today!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Got in 2 nice rounds of the Ring of Fire!!
Awesome!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Got in 2 nice rounds of the Ring of Fire!!
Awesome!!
Wednsday July 12th
Great Wednesday Today!!!
Started out with Isometric 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 Figure-4 Planche
3 sets of Parallet Handstand to Tuck Planche
3 sets of Parallet V-sit to Figure-4 Planche
3 sets of Parallet V-sit to Tuck Planche
3 sets of Parallet Tuck Planche Holds
3 sets of Parallet Figure-4 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 3 for Freestanding Parallet Handstand Push-ups really focusing on making them slow, deliberate and extra deep.
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 10 for DB Maltese to Planche Press
Started out with Isometric 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 Figure-4 Planche
3 sets of Parallet Handstand to Tuck Planche
3 sets of Parallet V-sit to Figure-4 Planche
3 sets of Parallet V-sit to Tuck Planche
3 sets of Parallet Tuck Planche Holds
3 sets of Parallet Figure-4 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 3 for Freestanding Parallet Handstand Push-ups really focusing on making them slow, deliberate and extra deep.
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 10 for DB Maltese to Planche Press
Tuesday July 11th night
Fantastic night tonight!!
Started off with 2 sets of 4 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 8, 8 and 7 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10, 10 and 8 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!
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 Pelvic Rocks and 3 sets of 20 for Weighted Frog Crunches.
Awesome stuff!!
Started off with 2 sets of 4 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 8, 8 and 7 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10, 10 and 8 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!
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 Pelvic Rocks and 3 sets of 20 for Weighted Frog Crunches.
Awesome stuff!!
Tuesday, July 11, 2017
Tuesday July 11th morning
Wonderful morning of practice 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 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 3 per side for 1-arm Cartwheels
Moved onto 3 sets of 3 for Back Extension to Handstand to Forward Rolls.
Then hit 3 sets of 3 per side for Butterfly Kicks.
Then hit 3 sets of 3 per side for 1-arm Cartwheels to Butterfly Kicks
Hit 3 set of 3 for Handsprings to Dive Rolls
Moved onto 3 sets of 3 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 8 for Dumbbell Maltese Press to Planche.
Hit 3 of 5 sets of Handstand Leg Raises
Got 3 really strong sets of Handstand Holds.
Great stuff!!
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 3 per side for 1-arm Cartwheels
Moved onto 3 sets of 3 for Back Extension to Handstand to Forward Rolls.
Then hit 3 sets of 3 per side for Butterfly Kicks.
Then hit 3 sets of 3 per side for 1-arm Cartwheels to Butterfly Kicks
Hit 3 set of 3 for Handsprings to Dive Rolls
Moved onto 3 sets of 3 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 8 for Dumbbell Maltese Press to Planche.
Hit 3 of 5 sets of Handstand Leg Raises
Got 3 really strong sets of Handstand Holds.
Great stuff!!
Monday July 10th night
Man, amazing training tonight! Felt awesome, pushed it hard!!
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 10 second to raise the weight and a full 10 seconds to lower it on each rep.
Then hit 1 set of Stretch-Pause Sissy Squats getting 25 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 1-leg 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 18 per side for 1-leg Standing Calf Raises.
Finished up with 5 sets of 10 for Barbell Wrist Curls.
Great stuff!!
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 10 second to raise the weight and a full 10 seconds to lower it on each rep.
Then hit 1 set of Stretch-Pause Sissy Squats getting 25 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 1-leg 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 18 per side for 1-leg Standing Calf Raises.
Finished up with 5 sets of 10 for Barbell Wrist Curls.
Great stuff!!
Monday, July 10, 2017
Monday July 10th morning
Great morning today!!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 5 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 5 for High Bar Muscle Ups
3 sets of 20 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Feet Circles.
3 sets of Human Flags per side.
Finished off with 2 strong rounds of the Ring of Fire!!
Awesome stuff!!
Here are some pics and vids:
Radial Pull-ups: Video at: https://youtu.be/U8H_WI3j51k
Muscle Ups: Video at: https://youtu.be/V3LPdJ46Vx8
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 5 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 5 for High Bar Muscle Ups
3 sets of 20 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Feet Circles.
3 sets of Human Flags per side.
Finished off with 2 strong rounds of the Ring of Fire!!
Awesome stuff!!
Here are some pics and vids:
Radial Pull-ups: Video at: https://youtu.be/U8H_WI3j51k
Muscle Ups: Video at: https://youtu.be/V3LPdJ46Vx8
Sunday July 9th
Wonderful Sunday today!!
This morning was Joint Mobility work.
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 Rear Delt Raises and 1 set of 10 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8, 8, 8 and 6 for Triceps Pushdowns.
Moved onto 3 sets of 8 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Awesome stuff!!
This morning was Joint Mobility work.
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 Rear Delt Raises and 1 set of 10 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8, 8, 8 and 6 for Triceps Pushdowns.
Moved onto 3 sets of 8 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
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!
Awesome stuff!!
Saturday July 8th
Great Saturday today!!
Started out the morning with Joint Mobility 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 16 for Neck Presses, 1 set of 7 per side for 1-arm Cable Incline Crossovers and 1 set of 16 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 5 and 4 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10, 8 and 8 for Seated Cable Rows
Nailed 3 sets of 10, 8 and 8 for Wide Grip Seated Cable Rows.
Got in 3 sets of 8 for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Awesome!!
Started out the morning with Joint Mobility 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 16 for Neck Presses, 1 set of 7 per side for 1-arm Cable Incline Crossovers and 1 set of 16 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 5 and 4 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10, 8 and 8 for Seated Cable Rows
Nailed 3 sets of 10, 8 and 8 for Wide Grip Seated Cable Rows.
Got in 3 sets of 8 for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Awesome!!
Friday July 7th night
Wonderful 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 15 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 30 and 1-leg Alternating Leg Extensions for 1 set of 9 per side. Great stuff!!
Moved onto 2 sets of 5 and 4 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 20 seconds per side for 1-leg Static Hold Leg Curls.
Then nailed 2 sets of 15 and 12 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!!
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 15 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 30 and 1-leg Alternating Leg Extensions for 1 set of 9 per side. Great stuff!!
Moved onto 2 sets of 5 and 4 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Moved onto 2 sets of 20 seconds per side for 1-leg Static Hold Leg Curls.
Then nailed 2 sets of 15 and 12 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 July 7th morning
Awesome practice today!
Hit some strong Isometric 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 5 for Ice Cream Makers.
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Figure-4 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
Awesome practice!!
Hit some strong Isometric 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 5 for Ice Cream Makers.
3 sets of Rings L-sit to Bent-arm Lever to L-sit
3 sets of Rings Figure-4 Front Lever Holds
3 sets of Rings Figure-4 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
Awesome practice!!
Thursday July 6th night
Awesome night tonight!!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 10 and 6 per side.
Then hit 3 sets of 12, 10 an 10 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises with a 3-seconds contraction hold at the top of each rep. Hit 12, 10 and 8.
Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 8 and 8 for Incline Dumbbell Curls super setted with 3 sets of 8 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10, 10 and 8 for Overhead Rope Extensions super setted with 3 sets of 9, 6 and 8 for Triceps Pushdowns.
Great stuff tonight!!
Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 10 and 6 per side.
Then hit 3 sets of 12, 10 an 10 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises with a 3-seconds contraction hold at the top of each rep. Hit 12, 10 and 8.
Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 8 and 8 for Incline Dumbbell Curls super setted with 3 sets of 8 for Barbell Biceps Curls.
Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10, 10 and 8 for Overhead Rope Extensions super setted with 3 sets of 9, 6 and 8 for Triceps Pushdowns.
Great stuff tonight!!
Thursday, July 6, 2017
Thursday July 6th morning
Awesome morning today!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Great stuff!!
Started out with some DVR and Isometric work for the hands.
Hit some Joint Mobility and Flexibility work, and some Vacuum practice.
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
Great stuff!!
Wednesday July 5th
Great day today!!
Started out with Isometric 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 Straddle 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 8 for DB Maltese to Planche Press
Later on hit 3 sets of the Special Stretch Protocol
Great stuff!!
Started out with Isometric 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 Straddle 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 8 for DB Maltese to Planche Press
Later on hit 3 sets of the Special Stretch Protocol
Great stuff!!
Tuesday July 4th night
Wonderful training tonight! Had some good fireworks of our own going in the training!!
Started off with 2 sets of 5 and 4 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 8, 6 and 6 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10, 10 and 7 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low 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 Clean Grip High Pulls 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 stuff!!
Started off with 2 sets of 5 and 4 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.
Moved onto 3 sets of 8, 6 and 6 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.
Then hit 4 sets of 10, 10 and 7 for Neck Press taking only 30 seconds of rest between sets.
Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.
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 Low 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 Clean Grip High Pulls 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 stuff!!
Tuesday July 4th morning
Wonderful 4th of July morning practice!!
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.
Then hit 3 sets of 2 per side for 1-arm Cartwheels to Butterfly Kicks
Hit 3 set of Handsprings to Dive Rolls
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 morning!!
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.
Then hit 3 sets of 2 per side for 1-arm Cartwheels to Butterfly Kicks
Hit 3 set of Handsprings to Dive Rolls
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 morning!!
Monday July 3rd night
Great way to kick off the evening training cycle!!
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 10 second to raise the weight and a full 10 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 1-leg Leg Leg curls for 1 set taking it to absolute failure.
From there moved on to 2 sets of 20 and 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.
Great start to the new 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 10 second to raise the weight and a full 10 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 1-leg Leg Leg curls for 1 set taking it to absolute failure.
From there moved on to 2 sets of 20 and 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.
Great start to the new training!
Monday July 3rd morning, starting of the new cycles!!
Great morning today, and a great way to start the new gymnastics practice cycle today!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 3 for High Bar Muscle Ups
3 sets of 20 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Windshield Wipers
3 sets of Human Flags per side.
Great stuff!!
Started off with Joint Mobility and Flexibility work!
Hit some work on my Vacuum.
Got in some strong Isometric 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 3 for High Bar Muscle Ups
3 sets of 20 for High Bar Dips
3 sets of High Bar Figure-4 Front Lever Holds.
3 sets of 8 for High Bar Windshield Wipers
3 sets of Human Flags per side.
Great stuff!!
Saturday July 1st and Sunday July 2nd
Wonderful way to end the back off week!!
Both days were about recovery.
Hit Joint Mobility work and that was it!!
Both days were about recovery.
Hit Joint Mobility work and that was it!!
Friday June30th night
Awesome 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
Wonderful Back-off week stuff!!
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
Wonderful Back-off week stuff!!
Friday June 30th morning
Great morning today!
Hit my Joint Mobility and Flexibility work and got in some Vacuum practice.
Great morning!!
Hit my Joint Mobility and Flexibility work and got in some Vacuum practice.
Great morning!!
Thursday June 29th nigh
Wonderful continuation of the back-off week!!
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!!
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!!
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