Thursday Nov 30th morning

Great 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.) Chest Crossovers
2.) Undergrip Bent Rows
3.) Biceps/ Triceps Contractions
4.) Lateral Raises
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 Gymnastic Rings Front Lever Holds

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

Good stuff!!

Wednesday Nov 29th

This morning was pretty nice, my shoulder was bothering me a little bit so I took the Hand Balancing off.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work and DVR work for the Hands, as well as some Vacuum practice and Isometric Power Flex work for the abs.

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

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Good stuff.

This evening was an easy night.

Hit 3 sets of 35 for Weighted Adductor Flies.

Then hit some strong Isometric stretching for the Chinese splits followed by some relaxed stretching for the Chinese, front, Van Damme and pancake splits.

Good day.

Tuesday Nov 28th night

Great training tonight!!

Started out with 4 sets of 10, 9, 7 and 5 for Bottom Position Floor Press.

Moved onto 3 sets of 8 per side for 1-arm Chest Flies.

Then hit 3 sets of 8, 8 and 6 for Parallel Bar Weighted Chest Dips.

From there it was onto 4 sets of 7, 7, 6 and 5 for Weighted Pull-ups.

Then 3 sets of 7 or T-bar Rows.

Followed by 3 sets of 10, 8 and 8 for Bent Rows.

Hit 5 sets of 12 for Pelvic Rocks.

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

Great stuff!!

Tuesday Nov 28th morning

Great 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.) Lateral Raises
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 Gymnastic Rings Front Lever Holds

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!!

Monday Nov 27th night

Awesome night of training!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Back Squats. Varied the stance also, hitting 2 sets with the feet together, 2 with them a little further apart, 2 with them a little beyond shoulder width, and 2 with them in a wide stance.

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Leg Extension.

Moved onto 8 sets 0f 8 reps with only 10 seconds of rest in between sets for Leg Curls.

Then hit 3 sets of 10, 8 and 8 per side for 1-leg Leg Curls.

Got in a great super set for the calves. Hitting 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 18 per side for 1-leg Calf Raises. Hitting a set of the Donkey Calf Raises and immediately going into the Standing Calf Raises without any rest. And repeating.

Got in a strong 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some Strong Isometric Stretching for the Chinese splits followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great first night back!

Monday Nov 27th morning Starting the new cycle, Yay!!

Great morning today, feels good to be going back to hard and awesome training and practice.

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.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand combinations

3 sets of Bent-arm Lever combinations

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!!

Looking forward to tonight!!

Saturday Nov 25th and Sunday Nov 26th

Focused on Joint Mobility work these two days

That, and recovery work.

Looking forward to Monday!!

Friday Nov 24th night

Good night tonight, looking so forward to next week and the new training cycle.

Hit the following DVR work in a circuit for 3 sets of 10 each:

1.) Eagle Flex
2.) Bent Row
3.) Lateral Raise
4.) Biceps/ Triceps Contraction
5.) Full Range Lat Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Finished up with 3 sets of 35 for Weighted Adductor Flies followed by some Isometric Stretching for the Chinese splits and some relaxed stretching for the Chines, Front, Van Damme and Pancake splits.

Good stuff!

Friday Nov 24th morning

Awesome Friday morning!

Hit my Joint Mobility and Flexibility work.

Got in some strong Isometric Power Flex work for the Chest, Shoulders, Triceps, Forearms, Hands and Abs.

Great stuff!!

Thursday Nov 23rd

Great day today.

Hit my Joint Mobility and Flexibility work.

Got in some strong Isometric Power Flex work for the Quads, Hams, Calves, Tibiali, Back, Biceps and Abs

Took the night to relax.

Great stuff!

Wednesday Nov 22nd night

Great DVR night tonight.

Hit the following DVR work in a circuit for 3 sets of 10 each:

1.) Eagle Flex
2.) Bent Row
3.) Lateral Raise
4.) Biceps/ Triceps Contraction
5.) Full Range Lat Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Felt Awesome

Finished up with 3 sets of 35 for Weighted Adductor Flies followed by some Isometric Stretching for the Chinese splits and some relaxed stretching for the Chines, Front, Van Damme and Pancake splits.

Awesome stuff!!

Wednesday Nov 22nd morning

Awesome morning today.

Hit my Joint Mobility and Flexibility work.

Got in some strong Isometric Power Flex work for the Shoulders, Biceps, Triceps, Forearms, Hands and Abs.

Great stuff!!

Tuesday Nov 21st night

Took the night for recovery.

Hit Joint Mobility work.

And Recovery work.

Good stuff!!

Tuesday Nov 21s morning

Awesome morning today.

Hit my Joint Mobility and Flexibility work.

Got in some strong Isometric Power Flex work for the Back, Chest and Abs.

Great stuff!!

Monday Nov 20th night

Great Back-off week night tonight.

Hit the following DVR work in a circuit for 3 sets of 10 each:

1.) Eagle Flex
2.) Bent Row
3.) Lateral Raise
4.) Biceps/ Triceps Contraction
5.) Full Range Lat Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Felt Awesome

Finished up with 3 sets of 35 for Weighted Adductor Flies followed by some Isometric Stretching for the Chinese splits and some relaxed stretching for the Chines, Front, Van Damme and Pancake splits.

Great night!

Monday Nov 20th morning Start of the Back-off Week

Starting the Back off Week nicely today.

Hit my Joint Mobility and Flexibility work.

Then hit some strong Isometric Power Flex work for the Quads, Butt, Hams, Calves, Tibiali and Abs.

Great stuff!

Saturday Nov 18th and Sunday Nov 19th

Taking these two days completely off for a little de-loading.

Hit Joint Mobility in the mornings.

Took the evenings for rest and recovery.

Felt good.

Fridy Nov 17th night Finishing off the training cycle

Fun training tonight. Great way to finish off the cycle!!

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.

Great stuff!

Friday Nov 17th morning

A nice morning today. Shoulders on the mend, so I only did one hand balance 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.

Also hit 4 sets of a Bent-arm Lever Variation.

Good stuff!!

Thursday Nov 16th night

Awesome training tonight!! Felt strong as Hell!!


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 stuff!!

Thursday Nov 16th morning

Shoulder's still a little tweaked, so I took the hand balancing off again.

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.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Wednesday Nov 15th

A little tweak in the shoulder so I took off the hand balancing work this morning. A pretty nice morning though.

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.

Good stuff!

Tuesday Nov 14th night

A rough but good session 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.

Nice stuff!!

Tuesday Nov 14th morning

Great 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.) Eagle Flex
2.) Bent Rows
3.) Wrist Twists
4.) Scott's Press
5.) Full Range Lat Contractions
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


Wonderful stuff!!

Monday Nov 13th night

Fantastic training 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 Nov 13th morning

Awesome 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.

Amazing morning!!

Sunday Nov 12th

Great Sunday 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.

Wonderful stuff!!

Saturday Nov 11th

Wonderful Saturday 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.

Awesome!!

Friday Nov 10th 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.

Great stuff!!

Friday Nov 10th morning

Great morning today!

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

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

Took the day away from Hand Balance Practice.

Great morning!

Thursday Nov 9th night

Fantastic night 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 Great Stuff!!

Thursday Nov 9th morning

Great morning today!!

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

Wednesday Nov 8th

Good 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!!

Tuesday Nov 7th night

Awesome night 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.

Good stuff!!

Tuesday Nov 7th 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.) 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

Great stuff!!

Monday Nov 6th night

A tough but wonderful workout session 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.

Damn Awesome!!

Monday Nov 6th morning

Great practice 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.) Eagle Flex
2.) Bent Rows
3.) Wrist Twists
4.) Scott's Presses
5.) Scapula 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.

Awesome!!

Sunday Nov 5th

Fantastic 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.

Wonderful stuff!!

Saturday Nov 4th

Awesome work 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.

Loved it!!

Friday Nov 3rd night

Terrific 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.

Great stuff!!

Friday Nov 3rd morning

Wonderful morning practice!

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 Nov 2nd night

Awesome 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 stuff!!

Thursday Nov 2nd morning

Fantastic practice this morning!

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

Great stuff!!

Wednesday November 1st

Great Wednesday practice 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 31st night

Fantastic Halloween Training!

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.

Fantastic stuff!!