Tuesday Oct 31st morning

Great morning practice today!!


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

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

1.) Eagle Flex
2.) Bent Rows
3.) Wrist Twists
4.) Scott's Press
5.) Sapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises



Awesome stuff!!

Monday Oct 30th night

Fantastic night tonight!!

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

Moved onto Weighted Pull-ups using the same protocol.

Then hit Feet Together Squats using the same protocol.

Moved onto Leg Curls with the same protocol.

Then hit a super set for the calves, moving from the first movement into the second movement with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 16 per side for 1-leg Standing Calf Raises.

Finished up with 3 sets of 30 for Weighted Adductor Flies.

Cooled down with some strong Isometric stretching for the Chinese Splits and some relaxed stretching for the Chinese, front and Van Damme splits.

Great stuff!!

Monday Oct 30th morning

Wonderful morning today!!

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Variations.

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.
Great stuff!!

 

 

 

 

Sunday Oct 29th

Awesome day today.

Started out with Joint Mobility work.

Then the evening was:

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

Moved onto Barbell Gironda Style Perfect Curls using the same protocol.

Then hit Overhead Rope Extensions for the same protocol.

Moved onto 5 sets of 10, 9, 8, 8 and 8 for Weighted Parallel Bar Leg Raises.

Then hit 5 sets of 10 for Roman Chair Crunches.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!

Saturday Oct 28th

Wonderful day today!

Started out this morning with Joint Mobility work.

The evening was this:

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

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

Then hit 1-leg Leg Extensions using the same protocol.

Moved onto 1-leg Leg Curls for the same protocol.

Then hit a super set for the calves, moving from the first movement into the second movement with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 35 for Seated Calf Raises.

Then hit 3 sets of 30 for Adductor Flies.

Finished up with some strong Isometric Stretching for the Chinese splits and some relaxed stretching for the Chinese, front and Van Damme splits.

Great stuff!

Friday Oct 27th Night

Awesome night tonight!!

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

Then hit 1-arm Kickbacks for the same protocol.

Moved onto 5 sets of 10 for Barbell Reverse Wrist Curls.

Then hit 5 sets f 12 for Pelvic Rocks.

Moved onto 5 sets of 20 for Weighted Frog Crunches.

Finished up with 6 rounds of Wall Drive Sprints.

Awesome stuff!!

Friday Oct 27th morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work. Got in some nice Isometric work for the Neck, and hit some Vacuum practice.

Then hit 3 sets of 10 for the following:

1.)  Full Range Pec Contractions
2.)  Shoulder Rolls
3.)  High Reaches
4.)  Wrist Twists
5.)  1-arm Pull-ups
6.)  Squats
7.)  1-leg Leg Curls
8.)  Abs Contractions.

Then hit the following:

3 sets of Handstand Variations

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.


Awesome stuff!!

Thursday Oct 26th night

Awesome, record breaking training tonight!

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


Moved onto T-bar Rows for the same protocol.

Then hit Gironda Style Sissy Squats with the same protocol.

Moved onto Stiff-leg Deadlifts for the same protocol.

Then hit 3 sets of 30 for Weighted Adductor Flies.

Finished up with Isometric stretching for the Chinese splits and relaxed stretching for the Chinese, front and Van Damme splits.

Great night! Absolutely loved it!

Thursday Oct 26th morning

A decent practice this morning. DVR work, Joint Mobility and Flexibility work was awesome. Hand balancing was rough. Anyway.

Started out with Joint Mobility and Flexibility work, vacuum practice, Isometric Power Flexes for the midsection and Isometric and DVR work for the hands.

Then did 3 sets of 10 of the following:

1.)  Eagle Flex
2.)  Bent Rows
3.)  Scott's Press
4.)  Wrist Twists
5.)  Scapula Pull-ups
6.)  Squats
7.)  1-leg Leg Curls
8.)  Abs Contractions

Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations.

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises


Here's a link to the youtube video of playing around with the handstands for a set:

https://youtu.be/diYp77GxEWc?t=2


Hope you enjoy!!

Wednesday Oct 25th

Great day today!!

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

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

1.) Eagle Flex
2.) Bent Rows
3.) Wrist Twists
4.) Scott's Press
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

And 3 strong rounds of the Ring of Fire

Felt Awesome!!

No training tonight!!

Tuesday Oct 24th night

Wonderful training tonight!!

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

Moved onto Barbell Drag Curls using the same protocol.

Then hit Close Grip Triceps Press using the same protocol.

Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 12 for Pelvic Rocks.

Then hit another super set following the same protocol. These moves were 3 sets of 12 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Finished up with 6 round of Wall Drive Sprints.

Great training!!

Tuesday Oct 24th morning

Fantastic morning today!!

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

And 3 strong rounds of the Ring of Fire

Awesome stuff!!

Monday Oct 23rd night First night of the new cycle!!

Awesome first night of training on the new cycle. Nothing like hitting new PR's across the board!!

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

Moved onto Weighted Pull-ups using the same protocol.

Then hit Feet Together Squats using the same protocol.

Moved onto Leg Curls with the same protocol.

Then hit a super set for the calves, moving from the first movement into the second movement with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 16 per side for 1-leg Standing Calf Raises.

Then hit 5 sets of 10 for Barbell Wrist Curls.

Finished up with 3 sets of 30 for Weighted Adductor Flies.

Cooled down with some strong Isometric stretching for the Chinese Splits and some relaxed stretching for the Chinese, front and Van Damme splits.

Great night!!

Monday OCt 23rd morning, start of the New Training Cycle

Awesome morning today! Feels wonderful to be back to a new training cycle!!

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Variations.

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!! Felt wonderful.

Here's a video of the worst 1-arm bent-arm lever of the day:

Saturday Oct 21st and Sunday Oct 22nd

Easy days today.

Hit some good Joint Mobility in the mornings on each day.

Took the evening off for rest and recovery.

Ready to go for Monday!!

Friday Oct 20th night

Awesome night tonight!!

 DVR work for 3 sets of 10 a piece:

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Felt wonderful.

Looking very forward to the new training cycle on Monday!

Friday Oct 20th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some vacuum practice and some strong Isometric Power Contractions for the Shoulders, Biceps, Triceps, Forearms, Hands, Back and Abs

Then hit the following:

3 sets of Handstand Variations

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Great stuff!!

Thursday Oct 19th night

Took the night off for some rest and recovery time.

Felt good.

Thursday Oct 19th morning

Wonderful morning today!!

Started out with Isometric Power Flex work for the Quads, Hamstrings, Calves, Tibia, Chest, Traps and Abs.

Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations.

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

Wednesday Oct 18th

Fantastic morning today, and a great day all in all!!

Started out with Joint Mobility and Flexibility work.

Got in some vacuum practice and some strong Isometric Power Contractions for the Shoulders, Biceps, Triceps, Forearms, Hands and Abs

Then hit the following:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Great stuff!!

Tuesday Oct 17th night

Great back-off night tonight!!

Tonight was:

 DVR work for 3 sets of 10 a piece:

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Felt awesome!!

Tuesday Oct 17th morning

Great morning today!!

Started out with Isometric Power Flex work for the entire back, chest and midsection plus some vacuum practice.

Then hit:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

Awesome stuff today!

Monday Oct 16th night

For the de-load week, Missy and I are turning our attention to some great DVR work.

Tonight was:

 DVR work for 3 sets of 10 a piece:

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then we hit 3 sets of 30 for Weighted Adductor Flies.

Finished up with some strong Isometric Stretching for the Chinese splits and some great relaxed stretching for the Chinese, Front and Van Damme splits.

Great stuff!!

Monday Oct 16th morning start of the de-load week

Fun morning today!

Started out with Joint Mobility and Flexibility work.

Got in some vacuum practice and some strong Isometric Power Contractions for the Quads, Hams, Glutes, Calves, Tibialis and Midsection.

Then hit the following:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Great stuff!!

 

 

 

Saturday Oct 14th and Sunday Oct 15th back off time

Hitting 2 days off for a little back off session followed by a lower intensity de-load week.

Both Saturday and Sunday were like this:

Morning:

Joint Mobility work.

Evening:

Rest and Recovery

Great stuff!!

Friday Oct 13th night

Wonderful training tonight!!

Awesome night tonight!

Started out with 3 sets of 10 for DVR Squats

Hit 3 sets of 10 for Double Impact Weighted Sissy Squats hitting 1 1/4 rep for every rep with the 1/4 rep being at the stretched position.

Then hit 2 sets of 5 per side for 1-leg Negative Only Leg Extensions, taking a full 6 count on each rep to lower the weight.

Moved onto 3 sets of 24 for Stiff-leg Deadlifts

Then hit 3 set of 12 for Leg Curls

Moved onto a calf super set, moving through two movements without any rest in between them. They were 2 sets of 18 per side for 1-leg Donkey Calf Raise and 2 sets of 32 for Seated Calf Raise.

Hit 5 sets of 10 for Barbell Reverse Wrist Curls.

Finished up with 3 sets of 30 for Weighted Adductor Flies.

Then cooled down with some strong Isometric stretching for the Chinese splits and some relaxed stretching for the Chinese, Front and Van Damme splits.

Great stuff!!

Awesome way to end the training cycle!!

Friday Oct 13th morning

This morning was:

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

And finished up with 3 strong rounds of the Ring of Fire.

Awesome stuff!!

Thursday Oct 12th night

Awesome night tonight!!

Started out with 3 sets of 10 for BTN Overhead Presses

Then hit 3 sets of 10 per side for Lying 1-arm Lateral Raises

Moved onto 3 sets of 10 for Barbell Upright Rows

From there it was 3 sets of 8 or Barbell Curls

Followed by 3 sets of 10 for Dumbbell Incline Curls

Then hit 3 sets of 10 per side for 1-arm Dumbbell Concentration Curls

Moved onto 3 sets of 10 for Triceps Pushdowns.

Then hit 3 sets of 10 for Double Impact Overhead Rope Extensions getting 1 and 1/4 rep for every rep, and hitting the extra 1/4 reps at the stretched position.

Finished up with 3 sets of 10 for 2-arm Dumbbell Triceps Kickbacks.

Great stuff!!

Thursday Oct 12th morning

Great morning today!

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

 And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!!

 

 

 

Wednesday Oct 11th

Wonderful day today!!

This morning was:

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Holds

3 sets of QDR Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Bent-arm Lever Variations

3 sets of Air Baby Holds

 And finished up with 3 strong rounds of the Ring of Fire.


And the evening was:

3 sets of 30 for Weighted Adductor Flies.

Followed by some strong Isometric Stretching for the Chinese Splits and some good relaxed stretching for the Chinese, Front and Van Damme splits. Great stuff!!

Fantastic day!

 

 

 

Tuesday Oct 10th night

Awesome training tonight!

Started out with 3 sets of 7 and 9 for Weighted Pull-ups

Moved onto 3 sets of 8, 10 and 10 for T-bar Rows

Then hit 3 sets of 21 for Undergrip Pull-up "21's." Hitting, without stopping, 7 reps in the bottom half of the movement, 7 reps in the top half and 7 full reps on each set.

Moved onto 3 sets of 21 for Incline Press "21's." Followed the same protocol as the last movement.

Nailed 3 sets of 10 for Leiderman's Press.

Then got in 3 sets of 10, 8 and 8 for Vince Gironda style Weighted Parallel Bar Reverse Grip Chest Dips.

From there hit 3 sets of 5 for Super Slow Weighted Back Extensions.

Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 12 for Pelvic Rocks.

Then hit another super set following the same protocol. These moves were 3 sets of 12 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Awesome stuff!!

Tuesday Oct 10th morning

Wonderful morning today!

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises
Felt nice!!

Monday Oct 9th night

Wonderful training tonight! Felt amazing!!

Started out with 3 strong sets of 20 for Feet Together Squats.

Then hit 3 sets of 12,12 and 10 for Vince Gironda Style Weighted Sissy Squats..

Moved onto 3 sets of 10, 10 and 9 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 8 , 8 and 7 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 5 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 18 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 16 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 30 for Adductor Flies

Finished off the night with Isometric Stretching for the Chinese Splits and some relaxed stretching for the Chinese, Front and Van Damme splits.

Fantastic stuff!!

Monday Oct 9th morning

Fantastic stuff this morning!

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

3 sets per side of Air Babies.

 And finished up with 3 strong rounds of the Ring of Fire.

Great stuff, felt awesome!!

Sunday Oct 8th

Awesome day today!

Started out with Joint Mobility work in the morning!

Then the evening was:

3 sets of 5, 4 and 3 for Overhead Push Press

Followed by 3 sets of 10, 10 and 9 per side for 1-arm  Standing Read Delt Raises taking no rest between sets, simply moving from the right to the left to the right to the left to the right to the left.

Then hit 3 sets of 10 for Archer Raises

Moved onto 3 set of 10, 8 and 8 for Kneeling Barbell Curls

Hit 3 sets of 10, 9 and 8 per side for 1-arm Cable Curls.

Got in 3 sets of 10 for Lat Pull Biceps Curls

Moved onto 3 sets of 9, 8 and 8 for Close Grip Triceps Presses

Then hit 3 sets of 12 for Overhead Rope Extensions.

Finished up with 3 sets of 10 per side for 1-arm Triceps Pushdowns.

Awesome stuff!!

Saturday Oct 7th

Fantastic day today!!

Started out the morning with Joint Mobility work.

Then in the evening it was:

3 sets of 10, 10 and 9  for Weighted Strict Pull-ups

Followed by 3 sets of 10 per side for 1-arm Seated Cable Rows

Then hit 3 sets of 10 per side for 1-arm Lat Pulldowns

Moved onto 3 sets of 14, 14 and 12 for Neck Presses

Then hit 3 sets of 10 per side for 1-arm Incline Cable Crossovers with a 3-second Contraction on each rep.

Then hit 3 sets of 40, 40 and 40 for Feet-elevated Push-ups with only 20 seconds of rest between sets.

Moved onto 3 sets of 20 for Tight Arch Rocks.

Then hit a nice super set of two movements down with no rest between them for the abs. They were 2 sets of 8 or Parallel Bar Leg Raises with a 3-second Contraction on each rep and 3 sets of 12 for Pelvic Rocks.

Then hit another nice super set of two movements using the same protocol. They were 3 sets of 10 for Roman Chair Crunches and 3 set o 20 for Weighted Frog Crunches.

Great stuff!!

Friday Oct 6th night

Awesome night tonight!

Started out with 3 sets of 10 for DVR Squats

Hit 3 sets of 10, 12 and 12 for Double Impact Weighted Sissy Squats hitting 1 1/4 rep for every rep with the 1/4 rep being at the stretched position.

Then hit 2 sets of 4 and 5 per side for 1-leg Negative Only Leg Extensions, taking a full 6 count on each rep to lower the weight.

Moved onto 3 sets of 24, 24 and 22 for Stiff-leg Deadlifts

Then hit 3 set of 10 for Leg Curls

Moved onto a calf super set, moving through two movements without any rest in between them. They were 2 sets of 26 per side for 1-leg Donkey Calf Raise and 2 sets of 32 for Seated Calf Raise.

Hit 5 sets of 10 for Barbell Reverse Wrist Curls.

Finished up with 3 sets of 30 for Weighted Adductor Flies.

Then cooled down with some strong Isometric stretching for the Chinese splits and some relaxed stretching for the Chinese, Front and Van Damme splits.

Great stuff!!

Friday Oct 6th morning

Great morning today!

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Scapula Work

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Handstand, Hand to hand work

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of Straddle Handstand Hip Switches

3 sets of Air Baby Holds

And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!!

Thursday Oct 5th night

Great night tonight!

Started out with 3 sets of 15, 11 and 10 for BTN Overhead Presses

Then hit 3 sets of 10 per side for Lying 1-arm Lateral Raises

Moved onto 3 sets of 9, 9 and 8 for Barbell Upright Rows

From there it was 3 sets of 7, 7 and 6 or Barbell Curls

Followed by 3 sets of 8, 7 and 8 for Dumbbell Incline Curls

Then hit 3 sets of 8, 8 and 7 per side for 1-arm Dumbbell Concentration Curls

Moved onto 3 sets of 8, 8 and 7 for Triceps Pushdowns.

Then hit 3 sets of 10, 9 and 9 for Double Impact Overhead Rope Extensions getting 1 and 1/4 rep for every rep, and hitting the extra 1/4 reps at the stretched position.

Finished up with 3 sets of 8, 8 and 7 for 2-arm Dumbbell Triceps Kickbacks.

Great stuff!!

Thursday Oct 5th morning

Awesome morning today!!

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Pulls

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

 And finished up with 3 strong rounds of the Ring of Fire.


Here's a fun video of the QDR practice, set 2:

And a different view, set 3:

Wednesday Oct 4th

Wonderful day today!

This morning was:

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.


And the evening was:

3 sets of 30 for Weighted Adductor Flies.

Followed by some strong Isometric Stretching for the Chinese Splits and some good relaxed stretching for the Chinese, Front and Van Damme splits. Great stuff!!

Tuesday Oct 3rd night

Wonderful training tonight!!

Started out with 3 sets of 10, 10 and 9 for Weighted Pull-ups

Moved onto 3 sets of 12 for T-bar Rows

Then hit 3 sets of 21 for Undergrip Pull-up "21's." Hitting, without stopping, 7 reps in the bottom half of the movement, 7 reps in the top half and 7 full reps on each set.

Moved onto 3 sets of 21 for Incline Press "21's." Followed the same protocol as the last movement.

Nailed 3 sets of 10 for Leiderman's Press.

Then got in 3 sets of 10 for Vince Gironda style Weighted Parallel Bar Reverse Grip Chest Dips.

From there hit 3 sets of 6, 5 and 5 for Super Slow Weighted Back Extensions.

Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 12 for Pelvic Rocks.

Then hit another super set following the same protocol. These moves were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.


Awesome stuff! Felt strong!

Tuesday Oct 3rd morning

Fantastic morning today!!

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Pulls

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

 And finished up with 3 strong rounds of the Ring of Fire.

Awesome stuff!!

 

 

 

Monday Oct 2nd night

Incredible training tonight!!

Started out with 3 strong sets of 20, 20 and 15 for Feet Together Squats.

Then hit 3 sets of 10 for Vince Gironda Style Weighted Sissy Squats..

Moved onto 3 sets of 10 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 10 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 5 and 4 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 15 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 15 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 30 for Adductor Flies

Finished off the night with Isometric Stretching for the Chinese Splits and some relaxed stretching for the Chinese, Front and Van Damme splits.

Great stuff!!

Monday Oct 2nd morning

Fantastic morning today!!

Started out with Joint Mobility and Flexibility work.

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

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

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

3 sets per side of Air Babies.

 And finished up with 3 strong rounds of the Ring of Fire.

Awesome stuff!!


Here's a video of some great flexibility work for the hips, legs and spine:

Sunday October 1st

Wonderful night tonight, 2nd week was awesome!!

Started out with Joint Mobility work in the morning!

Then the evening was:

3 sets of 5, 4 and 5 for Overhead Push Press

Followed by 3 sets of 10, 10 and 9 per side for 1-arm  Standing Read Delt Raises taking no rest between sets, simply moving from the right to the left to the right to the left to the right to the left.

Then hit 3 sets of 10, 9 and 9 for Archer Raises

Moved onto 3 set of 10  for Kneeling Barbell Curls

Hit 3 sets of 9, 8 and 8 per side for 1-arm Cable Curls.

Got in 3 sets of 10 for Lat Pull Biceps Curls

Moved onto 3 sets of 10, 10 and 8 for Close Grip Triceps Presses

Then hit 3 sets of 12, 12 and 11 for Overhead Rope Extensions.

Finished up with 3 sets of 9 per side for 1-arm Triceps Pushdowns.

Wonderful training!!

Saturday Sept 30th

Awesome night tonight, and day as well, lol!!

Started out the morning with Joint Mobility work.

Then in the evening it was:

3 sets of 9, 8 and 10  for Weighted Strict Pull-ups

Followed by 3 sets of 10 per side for 1-arm Seated Cable Rows

Then hit 3 sets of 8 per side for 1-arm Lat Pulldowns

Moved onto 3 sets of 12 for Neck Presses

Then hit 3 sets of 8 per side for 1-arm Incline Cable Crossovers with a 3-second Contraction on each rep.

Then hit 3 sets of 40, 30 and 30 for Feet-elevated Push-ups with only 20 seconds of rest between sets.

Moved onto 3 sets of 15 for Tight Arch Rocks.

Then hit a nice super set of two movements down with no rest between them for the abs. They were 2 sets of 8 or Parallel Bar Leg Raises with a 3-second Contraction on each rep and 3 sets of 12 for Pelvic Rocks.

Then hit another nice super set of two movements using the same protocol. They were 3 sets of 10 for Roman Chair Crunches and 3 set o 20 for Weighted Frog Crunches.

Great stuff!!

Friday Sept 29th night

Fantastic training tonight!!

Started out with 3 sets of 10 for DVR Squats

Hit 3 sets of 10 for Double Impact Weighted Sissy Squats hitting 1 1/4 rep for every rep with the 1/4 rep being at the stretched position.

Then hit 2 sets of 4 per side for 1-leg Negative Only Leg Extensions, taking a full 6 count on each rep to lower the weight.

Moved onto 3 sets of 22, 22 and 20 for Stiff-leg Deadlifts

Then hit 3 set of 10, 10 and 8 for Leg Curls

Moved onto a calf super set, moving through two movements without any rest in between them. They were 2 sets of 20 per side for 1-leg Donkey Calf Raise and 2 sets of 30 for Seated Calf Raise.

Hit 5 sets of 10 for Barbell Reverse Wrist Curls

Great stuff!!