Tuesday Jan 30th morning

Fantastic morning today!!

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Got in some strong Isometric Work for the Quads, Calves and Forearms

Hit some good Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Great stuff!!

Monday Jan 29th night

Wonderful training tonight!

Started out with 3 sets of 12, 11 and 10 for Gironda Style Weighted Sissy Squats

Then hit 3 sets of 15 per side for Bulgarian Split Squats

Moved onto 3 sets of 15 for Leg Extensions

Hit a nice Super Set of 2 moves, going right from the first to the second with no resting. They were 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 18 per side for 1-leg Standing Calf Raises.

Hit 5 sets of 10 for Barbell Wrist Curls

Then got in 3 sets of 30 for Weighted Adductor Flies

Finished up with some Isometric Stretching for the Chinese Splits and some Relaxed Stretching for the Chinese, Front, Pancake and Van Damme Splits.

Great stuff!!

Monday Jan 29th morning

Awesome morning today!!

Started out with some DSR and Isometric Power Flex work for the Neck

Hit some Vacuum Practice and Isometric Power Flex work for the Midsection

Nailed some awesome Joint Mobility and Flexibility work.

Got in the following Hand Balance Practice:

3 sets of 1-arm Handstand Variations
3 sets of 1-arm Bet-arm Lever Holds
3 sets of Straddle Planche Holds
3 sets of Handstand Variations
3 sets of Air Baby Holds
3 sets of Bent-arm Lever Variations
3 sets of  Planche Leans
3 sets of QDR Holds

Great stuff!!

Sunday Jan 28th

Awesome day today.

Started out with Joint Mobility work.

Hit some strong Isometric and Isometric Power Flex work for the Shoulders, Biceps and Triceps

Great stuff!!

Saturday Jan 27th

Awesome day today!

This morning I hit my Joint Mobility work.

Got in some strong Isometric and Isometric Power Flex work for the Hamstrings, Calves and Forearms.

Awesome stuff!!

The evening was:

3 sets of 12, 12 and 15 per side for 1-arm Lateral Raise Variations, changing the body position on each set.

2 sets of 10 for Front Raise Variations, changing the body position on each set.

2 sets of 10 and 15 Rear Delt Raise Variations, changing the body position on each set

2 sets of 10 for Scott's Press

4 sets of 10 for Barbell Drag Curls

3 sets of 8, 7 and 7 for Barbell Perfect Curls

4 sets of 8 for French Press

3 sets of 10 per side for 1-arm Kickbacks

Finished up with 2 sets of 10 for 1-arm DB Curls on the right side only to help correct some imbalances.

 Great stuff!!

Friday Jan 26th night

Awesome training tonight!

Started out with 3 sets of 10 for Double Kettlebell Outside the Leg Swings

Then hit 3 sets o10 for Leg Curls

Followed by 2 sets of 10 seconds per side for 1-leg Static Hold Leg Curls

Moved onto a wonderful Super Set for the Claves, starting with the first move then proceeding to the seconds with no rest. They were, 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 45 for Seated Calf Raises.

From there it was 5 sets of 10 for Barbell Reverse Wrist Curls

Then hit 3 sets of 30 for Weighted Adductor Flies

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

Great stuff!!

Friday Jan 26th morning

Great morning today!

Started out with some great DSR and Isometric Power Flex work for the Neck.

Hit some strong Vacuum Practice and Isometric Power Flex work for the Midsection

Nailed a nice and strong Isometric and Isometric Power Flex session for the Chest.

Got in some awesome Joint Mobility and Flexibility work too.

Great stuff!!

Thursday Jan 25th night

Awesome training tonight!!

Started out with 3 sets of 8 for Tuck Planche Push-ups

Hit 3 sets of 7, 6 an 5 per side for 1-arm Chest Flies

Hit 3 sets of 40 for a cool Push-up combo, see the last few Thursday's for the description of the combo.

Got in 3 sets of 6 for Prayer's Press Variations

Then hit 3 sets of 12 for Weighted Pelvic Rocks with only 10 seconds of rest between sets

Hit 3 sets of 20 for Weighted Frog Crunches with only 10 seconds of rest between sets

Finished up with 3 sets of 10 for Parallel Bar Leg Raises with only 10 seconds of rest between sets.

Great stuff!!


Here's a quick video of one of the sets of Tuck Planche Push-ups, done artistically, lol:

Thursday Jan 25th morning

Awesome morning today.

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Hit some good Vacuum Practice and Isometric Power Flex work for the Midsection

Got in some good Joint Mobility and Flexibility work.

Great stuff!!

Wednesday Jan 24th

Awesome day today.

In the morning started out with DSR and Isometric Power Flex work for the neck.

Got in some nice Vacuum Practice and Isometric Power Flex work for the midsection

Nailed some strong Isometric and Isometric Power Flex work for the Back

Got in my Joint Mobility and Flexibility work.

In the evening hit 3 sets of 40 for Weighted Adductor Flies

Then finished up with some strong Isometric Stretching for the Chinese Splits followed by some good Relaxed Stretching for the Chinese, Pancake, Van Damme and Front Splits.

Awesome stuff!!

Tuesday Jan 23rd night

Awesome training tonight!

Started out with 3 sets of 15 for 5-5-5 Pull-ups where you hit 5 pull-ups concentrating on the top 1/2 of the movement immediately into 5 pull-ups hitting the bottom 1/2 of the movement followed by 5 pull-up 1 1/2 where you do a pull to the top, lower half way, pull back to the top, lower all the way for 1 rep.

Then hit3 sets of 5 for Scapula Pull-ups

Got in 3 sets of 7 per side for 1-arm DB Rows

Nailed 3 sets of 10 per side for Meadow's Rows

Hit 2 sets of 15 for Tight Arch Rocks

Then got in 3 sets of 12 for Weighted Pelvic Rocks with only 10 second rest between sets

Hit 3 sets of 20 for Weighted Frog Crunches with only 10 seconds of rest between sets

Finished up with 3 sets of 10 for Parallel Bar Leg Raises with only 10 seconds of rest between sets.

Great stuff!!

Tuesday Jan 23rd morning

Fantastic Morning Today!!

Started out with DVR, Isometrics and Isometric Power Flexes for the Hands and Fingers

Got in some awesome Vacuum Practice and Isometric Power Flexes for the Midsection

Nailed a strong Isometric Session for the Quads, Calves and Forearms.

Got in some great Joint Mobility and Flexibility work.

Great stuff!!

Monday Jan 22nd night

Fantastic training tonight. After a ton of snow shoveling and helping to push a bunch of cars that were stuck, the work out was amazing and record breaking.

Started out with 3 sets of 10 for Gironda Style Weighted Sissy Squats

Moved onto 3 sets of 15 per side for Bulgarian Split Squat

Then hit 3 sets of 15, 14 and 13 for Leg Extensions

Hit 2 sets of 7 for 1-leg Leg Extensions on just the Left Side to help even out the Quads.

Moved onto a nice Super set of 1-leg Donkey Calf Raises and 1-leg Standing Calf Raises. Hit 2 sets of 16 per side for the Donkey's and 2 sets of 18 per side for the Standing Raises. Started with a set of the Donkey's on each side and moved immediately into the Standing without any rest


Then hit 5 sets of 10 for Barbell Wrist Curls

Got in 3 sets of40, 40 and 35 for Weighted Adductor Flies.

Finished up with some strong Isometric Stretching for the Chinese and Front Splits followed by some nice Relaxed Stretching for the Front, Chinese, Pancake and Van Damme Splits.

Awesome night!!

Monday Jan 22nd morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work.

Got in some nice DSR and Isometric Power Flex work for the Neck.

Nailed some Vacuum Practice and Isometric Power Flex work for the Midsection.

Then got in some good Hand Balancing Practice:

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 Air Baby Holds
3 sets of Handstand Variations
3 sets of Bent-arm Lever Variations
3 sets of Planche Leans
3 sets of QDR Holds

Great stuff!!

Sundy Jan 21st

Wonderful day today.

Hit some nice Joint Mobility work.

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

Great stuff!!

Saturday Jan 20th

Awesome day today.

This morning started out with Joint Mobility Work and Isometric and Isometric Power Flex work for the Hamstrings and Calves.

The evening was:

3 sets of 10, 10 and 12 per side for 1-arm Lateral Raise Variations, changing the position each set.

2 sets of 12 for Front Raise Variations, changing the position each set.

2 sets of 10 and 12 for Rear Delt Raise Variations, changing the position each set.

2 sets of 10 and 7 for Scott's Press

4 sets of 10, 10, 10 and 9 for Gironda Style Drag Curls

3sets of 9 for Gironda Style Perfect Curls

4 sets of 10 for French Presses

3 sets of 10 per side for 1-arm Kickbacks.

Finished off with an extra 2 sets of 1-arm DB Curls for the Right Side only to help even out some imbalances.

Great stuff!!

Friday Jan 19th night

Killer training tonight!

Started out with 3 sets of 20 for Double Kettlebell Outside the Leg Swings

Then hit 3 sets of 10 for Leg Curls

Moved onto 2 sets of 20 and 18 seconds per side for 1-leg Static Hold Leg Curls

Then hit a nice 2 movement Super Set for the Calves. Started with 1-leg Donkey Calf Raises one each side then moved immediately into Seated Calf Raises with no rest. Repeated. Hit 2 sets of 20 per side for the Donkey's an 2 sets of 45 for the Seated ones.

Then hit 5 sets of 10 for Barbell Reverse Wrist Curls

Got in 3 sets of 40, 40 and 35 for Weighted Adductor Flies.

Finished off with some strong Isometric Stretching for the Chinese Splits and Front Splits and some good Relaxed Stretching for the Chinese, Front, pancake and Van Damme Splits.

Great stuff!!

Friday Jan 19th morning

Awesome morning today!

Started out with some nice DSR and Isometric Power Flex work for the Neck.

Hit some strong Vacuum Practice and Isometric Power Flexes for the Midsection

Nailed some good Joint Mobility and Flexibility work

Got in a strong Isometric and Isometric Power Flex session for the Chest!

Great stuff!!

Thursday Jan 18th night

Fantastic night of training!!

Started out with 3 sets of 7 for Planche Push-ups

Moved onto3 sets of 9 per side for 1-arm Chest Flies

Then nailed 3 sets of 40 for a nice Push-up Combo (see the description from 2 weeks ago to see what the combo is)

Got in 3 sets of 6 for a Prayer's Press Combo

Moved onto 3 sets of 10 for Weighted Pelvic Rocks with 10 seconds rest between sets

Then hit 3 sets of 20 for Weighted Frog Crunches with only 10 seconds rest between sets

Finished off with 3 sets of 10, 10 an 8 for Parallel Bar Leg Raises with 10 seconds rest between sets.

Great stuff!!

Thursday Jan 18th morning

Great morning today!

Started out with DVR, Isometric and Isometric Power Flexes for the Hands and Fingers.

Got in some nice Vacuum Practice and Isometric Power Flexes for the Midsection.

Nailed some good Joint Mobility and Flexibility work!

Awesome!!

Wednesday Jan 17th

Awesome day today!!

In the morning I hit some strong DSR and Isometric Power Flex work for the Neck

Got in some nice Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some great Joint Mobility and Flexibility work.

Then, in the evening I hit 3 sets of 40, 40 and 35 for Weighted Adductor Flies

Finished off with some strong Isometric Stretching for the Chinese and Front Splits followed by some nice Relaxed Stretching for the Chinese, Front, Van Damme and Pancake Splits.

Great stuff!!

Tuesday Jan 16th night

Awesome training tonight!

Hit 3 sets of 15 for 5-5-5 Pull-ups where you hit 5 reps of the top 1/2 immediately into 5 reps of the bottom 1/2 followed immediately by 5 reps of 1 1/2 where you do a full rep into a half rep (the top half) counting it as one, and repeat of course.

Then hit 3 sets of 5 for Scapula Pull-ups

Moved onto 3 sets of 8 per side for 1-arm Dumbbell Rows

Got in 3 sets of 8, 10 and 10 per side for Meadow's Rows

Nailed 2 sets of 15 for Tight Arch Rocks

Then got in 3 sets of 10 for Weighted Pelvic Rocks taking only 10 seconds of rest between sets

Moved onto 3 sets of 20 for Weighted Frog Crunches taking only 10 seconds of rest between sets

Finished up with 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises, taking only 10 seconds of rest between sets.

Great stuff!!

Tuesday Jan 16th morning

Great morning today!

Started out with some awesome DVR, Isometric and Isometric Power Flex work for the Hands and Fingers.

Got in some awesome Isometric and Isometric Power Flex work for the Quads, Calves and Forearms.

Hit some nice Joint Mobility and Flexibility work.

Great stuff!!

Monday Jan 15th night

Amazing night of training!!

Started out with 3 sets of 10, 10 and 8 for Gironda Style Weighted Sissy Squats

Moved onto 3 sets of 15 per side for Bulgarian Split Squats

Then hit 3 sets f 15, 14 and 13 for Leg Extensions

From there it was an awesome Super Set of 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 18 per side for 1-leg Standing Calf Raises. Starting out with a set on each side for the Donkey's then moving immediately into a set on each side for the Standing Raises with no rest.

Moved onto 5 sets of 10 for Barbell Wrist Curls

Then hit 3 sets of 40, 40 and 35 for Weighted Adductor Flies.

Finished off with Strong Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Chinese, Front, Van Damme and Pancake Splits.

Great stuff!!

Monday Jan 15th morning

Awesome morning today!

Hit my Joint Mobility and Flexibility work.

Got in some nice DSR and Isometric Power Flex work for the Neck.

Nailed some good Vacuum Practice and Isometric Power Flex work for the Midsection.

Then hit the following Hand Balancing:

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 Air Baby Holds
3 sets of Handstand Variations
3 sets of Bent-arm Lever Variations
3 sets of Planche Leans
3 sets of QDR Holds

Great stuff!!

Sunday Jan 14th

Great day today!

Started off with Joint Mobility work.

Then hit Isometric and Isometric Power Flex work for the Shoulders, Biceps and Triceps.

Great stuff!!

Saturday Jan 13th

Awesome day today.

Started out the morning with Isometric and Isometric Power Flex work for the Hamstrings, Calves ad Forearms.

Also got in some nice Joint Mobility work.

The evening was all about Shoulders and Arms:

Hit 3 sets of 12, 12 and 15 per side for 1-arm Dumbbell Lateral Raise Variations, making slight changes to the body on each set.

Then hit 2 sets f 10 for Front Dumbbell Raise Variations, again making slight changes on each set.

Moved ono 2 sets of 12 and 15 for Dumbbell Rear Delt Raises, again making slight changes on each set.

From there it was 2 sets of 12 and 10 for Scott's Press

Then hit 4 sets of 8 for Girodna style Barbell Drag Curls

Then hit 3 sets of 8, 8 and 7 for Gironda style Barbell Perfect Curls

Moved onto 4 sets of 10, 8, 8 and 8 for Barbell French Press

Finished off with 3 sets of 9 per side for 1-arm Dumbbell Kickbacks.

Great stuff!!

Friday Jan 12th night

Awesome training tonight!

Hit 3 sets of 16 for Double Kettlebell Swings

Moved onto 3 sets of 8 for Leg Curls

Then hit 2 sets of 18 seconds per side for 1-arm Static Hold Leg Curls

From there it was onto a wonderful super set of 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 40 for Seated Calf Raises. Starting with the Donkey's on each side then moving immediately into the Seated Raises with no rest.

Got in 5 sets of 10 for Barbell Reverse Wrist Curls

Then hit 3 sets of 35 for Weighted Adductor Flies.

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

Great stuff!!

Friday Jan 12th morning

Great morning today!

Started out with DSR and Isometric Power Flexes for the Neck.

Hit a good Vacuum Practice and some nice Isometric Power Flexes for the Midsection

Got in some nice Joint Mobility and Flexibility work.

Hit a strong session of Isometrics and Isometric Power Flexes for the Chest.

Great stuff!!

Thursday Jan 11th night

Great training tonight!

Started off with 3 sets of 6, 6 and 5 for Parallet Planche Push-ups

Moved onto 3 sets of 9, 9 and 8 for 1-arm Chest Flies

Then hit 3 sets of 40 for the Push-up Combo from last week (See last Thursday for a description)

Then hit 3 sets of 6 for a Prayer's Press Variation

From there got in 3 sets of 10 for Weighted Pelvic Rocks with only 10 seconds of rest between sets

Moved onto 3 sets of 20 for Weighted Frog Crunches with only 10 seconds of rest between sets.

Then hit 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises with only 10 seconds of rest between sets.

Great Stuff!

Really made a huge mind-muscle connection on each move.

Awesome!!

Thursday Jan 11th morning

Great morning today!

Started out with some DVR, Isometric and Isometric Power Flex work for the Hands and Fingers.

Got in some good Vacuum Practice and Isometric Power Flexes for the Midsection.

Nailed some strong Joint Mobility and Flexibility work.

Great stuff!

Wednesday Jan 10th

Great day today.

Started out the morning with DSR, Isometric and Isometric Power Flex work for the Neck.

Then hit some good Vacuum practice and Isometric Power Flex work for the midsection.

Got in some nice Joint Mobility and Flexibility work.

Nailed a strong session of Isometric and Isometric Power Flex work for the Back.

In the evening I hit 3 sets of 1 per side or Barbell Bent Press/ Screw Press.

Also got in 3 sets of 35 for Weighted Adductor Flies.

Finished up with Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Chinese, Front, Van Damme and Pancake Splits.

Great stuff!!

Tuesday Jan 9th night

Awesome Back Training tonight!

Started out with 3 sets of 15 for 5-5-5 Pull-ups where you hit 5 reps of just the top 1/2 of the movement followed immediately with 5 reps of just the bottom 1/2 of the movement followed immediately by 5 reps of 1 1/2 where you do a full rep and a 1/2 rep as 1. Great stuff

Then hit 3 sets of 5 for Scapula Pull-ups

Moved onto 3 sets of 10 per side for 1-arm Dumbbell Rows

Then hit 3 sets of 10 per side for Meadow's Rows.

Got in 2 sets of 15 for Tight Arch Rocks

Then hit 3 sets of 10, 10 and 8 for Weighted Pelvic Rocks, taking only 10 seconds of rest between sets.

Got in 3 sets of 20 for Weighted Frog Crunches with only 10 seconds of rest between sets.

Then hit 3 sets of10, 10 and 8 for Parallel Bar Leg Raises with only 10 seconds of rest between sets.

Great stuff!!

Tuesday Jan 9th morning

Great morning today.

Hit some good DVR, Isometric and Isometric Power Flex work for the Hands

Got in some good Vacuum practice and Isometric Power Flex work for the Midsection.

Nailed my Joint Mobility and Flexibility work.

Then got in some strong Isometric and Isometric Power Flex work for the Quads, Calves and Forearms.

Awesome stuff!!

Monday Jan 8th night

Yeah!! Quad Night!!

Started out with 3 sets of 10 for Gironda Style Weighted Sissy Squats

Then hit 3 sets of 15 per side for Bulgarian Split Squats

Nailed 3 sets of 15, 13 and 12 for Leg Extensions

Then moved to a nice super set of 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 16 per side for 1-leg Calf Raises. Hitting the 1st move and going directly into the 2nd.

Then hit 5 sets of 10 for Barbell Wrist Curls

Got in 3 sets of 35, 35 and 30 for Weighted Adductor Flies

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

Great stuff!!

Monday Jan 8th morning

Great morning today!

Started out with some good DSR and Isometric Power Flex work for the neck.

Hit some good Vacuum practice and Isometric Power Flex work for the midsection.

Got in my Joint Mobility and Flexibility work.

Then hit the following Hand Balance work:

3 sets of Handstand Variations
3 sets of 1-arm Bent-arm Lever Hold
3 sets of Planche Leans
3 sets of 1-arm Handstand Variation
3 sets of Straddle Planche Holds
3 sets of QDR Holds
3 sets of Bent-arm Lever Variations
3 sets of Air Baby Holds

Great stuff!!

Sunday Jan 7th

Awesome day today!!

Hit my Joint Mobility work.

And, got in some strong Isometric and Isometric work for the Shoulders, Biceps and Triceps

Great stuff!!

Saturday Jan 6th

Great day today!

Started out this morning with Joint Mobility work and Isometric and Isometric Power Flex work for the Hamstrings, Calves and Forearms.

Then in the evening hit:

3 sets of 10. 10 and 12 per side for various Variations of 1-arm Lateral Raises

Then hit 2 sets of 12 for various Variations for Front Raises

Moved onto 2 sets of 10 and 15 for various Variations of Rear Delt Raises

Then got in 2 sets of 12 and 10 for Scott's Press

From there it was 4 sets of 8, 8, 8 and 7 for Barbell Drag Curls

Then it was 3 sets of 7, 6 and 7 for Gironda Style Barbell Perfect Curls

Moved onto 4 sets of 10 for Barbell French Press

Finished up with 3 sets of 8 per side for 1-arm Triceps Kickbacks

Great stuff!!

Friday Jan 5th night

Awesome night of training!!

Started out with 3 sets of 15 for Double Kettlebell Outside the Leg Swing

Moved onto 3 sets of 12 for Leg Curls

Then hit 2 sets of 15 and 12 seconds per side for 1-leg Static Hold Leg Curls

Moved onto a super set for the calves, hitting 1 movement and immediately moving into the 2nd move. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 40 for Seated Calf Raises.

Then hit 5 sets of 10 for Barbell Reverse Wrist Curls

Then hit 3 sets of 30 for Weighted Adductor Flies

Finished off with a Strong Isometric Stretching session for the Chinese Splits and Front Splits followed by some good relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great stuff!!

Friday Jan 5th morning

Great morning today!

Started out with Isometric Power Flex work and DSR work for the Neck

Hit Vacuum work and Isometric Power Flex work for the midsection

Got in my Joint Mobility and Flexibility work

Also nailed a strong session of Isometric and Isometric Power Flex work for the Chest.

Great stuff!!

Thursday Jan 4th night

Wonderful training tonight!

Started off with 3 sets of Planche Push-ups on the parallets, getting 5 reps per set

Moved onto 3 sets of 7 per side for 1-arm Dumbbell Chest Flies

Then hit 3 sets of 40 for a special Push-up Combo where you hit, without stopping at all, 10 close grip push-ups, 10 regular push-ups, 10 wide grip push-ups and 10 1-arm push-ups.

Moved onto 3 sets of 6 for a Prayer's Press Variation

Then hit 3 sets of 15 for Pelvic Rocks with only 10 seconds of rest between sets

Moved onto 3 sets of 20 for Weighted Frog Crunches with only 10 seconds of rest between sets

Finished up with 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises with only 10 seconds of rest between sets.

Awesome stuff!!

Thursday Jan 4th morning

Awesome morning today!

Started out with some DVR, Isometric and Isometric Power Flex work for the Fingers and Hands.

Hit some good Vacuum practice and some Isometric Power Flex work for the Midsection.

Got in my Joint Mobility and Flexibility work.

Great morning!

Wednesday Jan 3rd

Great day today!

Started out with Isometric work, DVR work and Isometric Power Flexes for the Hands and Fingers.

Got in my Joint Mobility and Flexibility work.

Hit Isometric Power Flex work and DSR's for the Neck

Got in some nice Vacuum practice and some Isometric Power Flex work for the midsection

Hit some strong Isometric work and Isometric Power Flex work for the entire back.

In the evening I hit a good amount of Kettlebell Mobility work. Without stopping hit some Around the Body Passes, Halos, Goblet Squats, Good Mornings, Back Openers, Overhead Stretches, Windmills and Overhead Squats.

Got in 3 sets of 30 for Weighted Adductor Flies

Hit 3 sets on each side for some Barbell Bent Press/ Screw Press.

Then got in some strong Isometric Stretching for the Chinese Splits and Front Splits as well as some good Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great stuff!!

Tuesday Jan 2nd night

Fantastic night tonight!


Started out with 3 sets of 5-5-5 Pull-ups, hitting 5 reps of the top 1/2 immediately into 5 reps of the bottom half and immediately into 5 reps of 1 1/2 where you pull from the dead hang up to the chest, lower half way, pull all the way back to the chest and return to the bottom for 1 rep. Great stuff!

Then hit 3 sets of 5 for Scapula Pull-ups, pulling each to the chest and really taking time with each rep.

Moved onto 3 sets of 12 per side for 1-arm Dumbbell Rows

Then hit   3 sets of 8, 10 and 10 per side for Meadow's Rows.

Moved onto 2 sets of 5 for Super Slow Weighted Back Extensions taking a full 10 seconds for concentric movement and a full 10 seconds for the eccentric movement of each rep

Then hit 3 sets of 15 for Pelvic Rocks taking only 10 seconds of rest between sets.

Moved onto 3 sets of 20 for Weighted Frog Crunches taking only 10 seconds of rest between sets

Finished off with 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises, taking only 10 seconds of rest between sets.

Great night!

Tuesday Jan 2nd morning

Awesome morning today!

Hit some strong Isometric, DVR and Isometric work for the Hands, some Isometric Power Flex work for the midsection and some Vacuum practice.

Got in my Joint Mobility and Flexibility work.

Got in some strong Isometric and Isometric Power Flex work for the Butt, Quads, Calves and Forearms.

Awesome stuff!!

Monday Jan 1st night

Awesome night tonight!

Hit 3 sets of 10, 10 and 6 for Weighted Gironda Style Sissy Squats

Moved onto 3 sets of 15 per side for Bulgarian Split Squats

Then hit 3 sets of 15, 10 and 10 for Leg Extensions

Moved onto a super set of Calf moves, hitting the first move, then immediately moving to the second one. They were 2 sets of 15 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises.

Moved onto 5 sets of 10 for Barbell Wrist Curls

Got in 3 sets of 30 for Weighted Adductor Flies

Finished off with some strong Isometric Stretching for The Chinese splits and the Front splits. Followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great stuff!!

Monday January 1st morning New Training Cycle

Feels great to be back in a training cycle!!

Started out today with some DSR and Isometric Power Flex work for the Neck and Midsection and Vacuum practice.

Hit my Joint Mobility and Flexibility work.

Then hit:

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 set of Bent-arm Lever Variations
3 sets of Air-baby 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!!

Saturday Dec 30th and Sunday Dec 31st

Great days this weekend!

Hit Joint Mobility work each day!

Getting ready for the new training cycle!