Tuesday Feb 27th morning

Awesome morning today!!

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

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

Got in some great Joint Mobility and Flexibility work.

Hit 3 sets of 10 each for the following DVR Moves:

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

Then hit 3 rounds of the Ring of Fire!!

Awesome stuff!!

Monday Feb 26th night

Wonderful training tonight!!

Started out with 6 sets of 2 for Speed Deadlifts

Then hit 2 sets of 5 and 4 for Super Slow Leg Curls, taking a full 10 seconds to raise the weight and a full 10 seconds to lower it on each rep

Moved onto 2 sets of 6 and 4 for Super Slow Leg Extensions, taking a full 10 seconds to raise the weight and a full 10 seconds to lower it on each rep

Then hit 2 sets of 9 and 8 for1-leg Leg Extensions on the Left Side Only

Moved onto 3 sets of 12 for Double Impact Weighted Sissy Squats, taking a 1 1/4 rep for each rep, with the 1/4 rep being done in the stretch position

Hit 3 sets of 35 for Hip Belt Squats

Moved onto a wonderful Super Set for the Calves, hitting the 1st move and moving directly into the 2nd with no rest. They were 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 17 per side for 1-leg Standing Calf Raises

Then hit 3 sets of 30 for Weighted Adductor Flies

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

Great stuff!!

Monday Feb 26th morning

Awesome morning today!!

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

Got in some nice Joint Mobility and Flexibility work

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

Got in 3 sets of 40 for a nice Push-up Variation Combination, moving between 4 variations for 10 reps a piece with no rest

Then hit 3 sets of 10 for the following DVR and DSR moves:

1.) Leiderman's Press
2.) Eagle Flex
3.) Rope Pull
4.) Bull Elk Flex
5.) Full Range Pec Contraction
6.) Crossovers

Finished up with 3 rounds of the Ring of Fire.

Great stuff!!

Sunday Feb 25th

Great day today!!

Started out the morning with Joint Mobility work

Then the evening was:

A wonderful Triset for the Shoulders. Without rest hitting 10 Front raises, 10 Lateral Raises and10 Rear Delt Raises. Resting for 30 seconds then hitting 9, 9 and 9. Moving down through 8, 8 and 8; 7, 7 and 7 and finishing off with 6, 6 and 6.

Then hit a great Super Set for the Biceps, moving right from the 1st into the 2nd move with no rest. They were 3 sets of 9, 9 and 7 for Incline DB Curls and 3 sets of 10 for DVR Spider Curls

Then hit a nice Super Set for the Triceps, moving right from the 1st move to the 2nd with no rest. They were 3 sets of 11 for Barbell French Press and 3 sets of 10 for DVR Reverse Grip Triceps Pressdowns.

Great stuff!!

Saturday Feb 24th

Awesome day today!

Started out the day with Joint Mobility work

Then the evening was:

A nice Super Set for the back, moving directly from the 1st move to the 2nd with no rest. They were 3 sets of 9 for Lat Pulldowns an 3 sets of 7 for Double Impact Seated Cable Rows hitting 1 1/4 rep for each rep with the 1/4 rep being in the stretched position of the move.

Then hit another super set, moving right from the 1st to the 2nd move with no rest. They were 3 sets of 10 for Straight Arm Lat Pulls and 3 sets of 8 for Low Motorcycle Lat Pulls

Moved onto 3 sets of 9 for 1 1/2 Incline Presses, getting a full 1 and 1/2 rep for every rep

Then hit 3 sets of 7, 8 and 8 per side for 1-arm Double Impact Crossovers, getting 1 1/4 rep for every rep and hitting the 1/4 rep in the contracted position of the move

Then hit 3 sets of 12 for Neck Press

Got in 3 sets of 20 for Rope Crunches

Finished up with 3 sets of 10 for Parallel Bar Leg Raises

Awesome stuff!!

Friday Feb 23rd night

Awesome training tonight!

Had a little muscle tweak, so we modified the training a little bit, and still kicked some major booty.

Hit 3 sets of 12, 12 and 8 for Weighted Gironda Style Sissy Squats

Then got 3 sets of 10 for DVR Squats

Moved onto 3 sets of 15, 14 and 13 for Leg Extensions

Then hit 3 sets of 12, 10 and 10 for Leg Curls

Great Stuff!!

Friday Feb 23rd morning

Awesome morning today!

Started with DSR and Isometric Power Flex work for the Neck

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit some awesome Joint Mobility and Flexibility work

Got in 3 sets of 10 each for the following DVR Moves:

1.) Full Pec Contraction
2.) Shoulder Rolls
3.) Wrist Twits
4.) High Reaches
5.) 1-Arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Then hit 3 strong rounds of the Ring of Fire!

Great Stuff!!

Thursday Feb 22nd night

Awesome training tonight!

Started out with 3 sets of Slow Handstand Push-ups with Intra-rep Pauses. Took 5 seconds to press from the bottom to the midpoint, held and squeezed for 10 seconds, then took 5 seconds to press from the midpoint to the top. Lowered down in the same fashion.

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

Then hit a great Reverse Ladder Super Set of Upright Rows and Overhead Pressing, hitting 5 upright rows, 5 presses, 4 upright rows, 4 presses, 3 upright rows, 3 presses, 2 upright rows, 2 presses, 1 upright row, 1 press before resting. Hit 3 rounds

Moved onto 3 sets of Slow Barbell Biceps Curls with intra-rep Pauses. Did these just like the Handstand Push-ups above.

Hit 3 sets of 10 for Zottman Curls

Then hit 3 sets of 10, 9 and 8 per side for 1-arm Concentration Curls

Moved onto 3 sets of 10 for DVR Triceps Pressdowns

Then hit 3 sets of 12, 12 and 10 for Jungle Gym Overhead Extensions

Got in 3 sets of 10 for 2-arm Kickbacks.

Finished up with 2 sets of 8 and 7 for 1-arm DB Curls on the right side only.

Great stuff!!

Thursday Feb 22nd Morning

Awesome morning today!

Started out with DVR, Isometric and Isometric Work for the Hands and Fingers

Then hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some Joint Mobility and Flexibility work.

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

1.) Eagle Flex
2.) Shoulder Roll
3.) Wrist Twist
4.) High Reach
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Then hit 3 sets of the Ring of Fire!

Awesome stuff!!

Wednesday Feb 21st

Great day today!!

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

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

Moved onto some good Joint Mobility and Flexibility work

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

1.) CAT Contraction
2.) Shoulder Roll
3.) Biceps/ Triceps Contraction
4.) Lateral Raises
5.) Full Range Lat Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Then hit 3 rounds of the Ring of Fire.


In the night I hit 3 sets of 40 for Weighted Adductor Flies and then finished off with Isometric Stretching for the Chinese and Front Splits. Then Weighted and Relaxed Stretching for the Chinese, Front, Pancake, Spread Eagle and Van Damme Splits.

Great day!!

Tuesday Feb 20th night

Awesome night!!

Started out with a Super Set, going from move 1 right into move 2 with no rest. They were 3 sets of 10 for Tuck Planche Push-ups and 3 sets of 10 for Atlas Push-up 1 ad 1/2, taking a full 1 and 1/2 rep for each rep.

Then hit another awesome Super Set going from the first to the second with no rest. They were 2 sets of 4 for Super Slow Chest Flies, taking a full 10 seconds to lower and 10 seconds to raise the weight, and 3 sets of 12, 12 and 15 for Reverse Grip Parallel Bar Chest Dips

Moved onto 3 sets of 1 for Slow Weighted Pull-ups with an Intra-rep Pause. Starting in the dead hang and taking 5 seconds to pull to the mid-point. Holding and squeezing for 10 seconds then taking 5 seconds to pull from the mid-point to the chest. Doing the same for the lowering.

Moved onto 3 sets of 12 for Double Impact Pull-overs. Using 1 and 1/4 rep for every rep and taking the 1/4 rep at the most important part of the move.

Then hit 3 sets of 6 for Gymnastics Rings Archer Pull-ups

Hit 3 sets of 10 for Bent Over Barbell Rows

Hot in 3 sets of 20, 16 and 16 for Reverse Crunch Roll-ups

Finished off with 3 sets of 12 for V-ups.

Great stuff!!

Tuesday Feb 20th morning

Great 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 Flexes for the Midsection

Got some awesome Joint Mobility and Flexibility work.

Hit 3 sets of 10 for each of the following DVR moves:

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

Then hit 3 strong rounds of the Ring of Fire!

Awesome stuff!!

Monday Feb 19th night

Fantastic training tonight!!

Started out with 3 sets of 10 for Deadlifts

Hit 2 sets of 4 and 3 for Super Slow Leg Curls taking a full 10 seconds to lift and 10 seconds to lower the weight on each rep.

Then hit 2 sets of 6 and 4 for Super Slow Leg Extensions taking a full 10 seconds to lift and 10 seconds to lower the weight on each rep.

Moved onto 2 sets of 8 and 7 for 1-leg Leg Extensions on the Left Side only.

Then  hit3 sets of 12 for Double Impact Weighted Sissy Squats, taking a 1 and 1/4 rep for each rep, with the 1/4 being at the most important part of the lift.

Then hit 3 sets of 30 for Hip Belt Squats

Moved onto a nice Super Set for the Calves, hitting the 1st move then moving into the 2nd with no rest. They were: 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 17 per side for 1-leg Standing Calf Raises

Hit 3 sets of 40, 40 and 35 for Weighted Adductor Flies

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

Great stuff!!



Some Hip Belt Squat fun:

Monday Feb 19th morning

Awesome morning today!!

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

Then hit Vacuum Practice and Isometric Power Flex work for the Midsection

Got in some sweet Joint Mobility and Flexibility work

Hit 3 sets of 10 each for the following DSR and DVR moves:

1.) Leiderman's Press
2.) Eagle Flex
3.) Rope Pulls
4.) Bull Elk Flex
5.) Full Range Pec Contractions
6.) Crossovers

Then hit 3 awesome rounds of the Ring of Fire!

Great stuff!!

Sunday Feb 18th

Wonderful training today!

Started out this morning with Joint Mobility work.

Then the evening was:

Hit a cool Tri-Set for the Shoulders hitting, without stopping, 10 Front Raises, 10 Lateral Raises and 10 Rear Delt Raises. Resting for 30 seconds, then hitting the same thing with 9 reps a piece, then 8's, 7's and finally 6's.

Moved onto a nice Super Set for the Biceps, moving from the 1st to the 2nd movement with no rest. They were 3 sets of 10, 7 and 8 for Incline DB Curls and 3 sets of 10 for DVR Spider Curls

Finished up with a nice Super Set for the Triceps, moving from the 1st to the 2nd with no rest. They were 3 sets of 10 for Barbell French Press and 3 sets of 10 for DVR Reverse Grip Triceps Pushdowns.

Great stuff!!

Saturday Feb 17th

Awesome day today!!

Started out the morning with Joint Mobility work.

The evening was:

Hit a great Super Set for the back of 2 moves, going right from the 1st to the 2nd with no rest. They were 3 sets of 8 for Lat Pulldowns and 3 sets of 4, 5 and 6 for Double Impact Seated Cable Rows, doing 1 and 1/4 rep for every rep with the 1/4 rep being done in the stretched position.

Then moved on to another Super Set, again going right from the 1st to the 2nd move with no rest. They were: 3 sets of 10 for Straight Arm Lat Pulls and 3 sets of 10 for Low Motorcycle Lat Pulls

Moved onto 3 sets of 8 for Incline Press taking 1 and 1/2 rep for each rep

Then hit 3 sets of 7 per side for Double Impact 1-arm Cable Crossovers, taking a 1 and 1/4 rep per rep with the 1/4 rep being in the contracted position of the movement.

Then hit 3 sets of 12 for Neck Press

Moved onto 3 sets of 15 for Rope Crunches

Finished up with 3 sets of 10, 8 and 8 for Parallel Bar Leg Raises

Great stuff!!

Friday Feb 16th night

Great night tonight!!

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

Then hit 3 sets of 16, 15 and 15 for Feet Together Squats

Moved onto 3 sets of 15, 11 and 10 for Leg Extensions

Then hit 3 sets of 12, 10 and 7 for Leg Curls

Moved onto a nice Super Set for the Calves, moving right from the 1st move to the 2nd with no rest. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 45 for Seated Calf Raise.

Then hit 3 sets of 35 for Weighted Adductor Flies

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

Great stuff!!

Friday Feb 16th morning

Great morning today!

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

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

Got in some good Joint Mobility and Flexibility work

Hit 3 sets of 10 for each of the following DVR Moves:

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 got in 3 rounds of the Ring of Fire!!

Great stuff!!

Thursday Feb 15th night

Awesome evening!!

Started out with 3 sets of 1 for Handstand Push-ups on the Parallettes with Intra-rep Pauses. Take 5 seconds to lower from the full handstand to the midpoint, hold and squeeze for 10 seconds, then lower to the bottom over 5 seconds. Repeat on the way up.

Then hit 3 sets of 12, 12 and 15 per side for 1-arm Lateral Raise Variations, using a different body position on each set

Then killed a very sweet 2 movement combo with a reverse ladder. hit 5 Barbell Upright rows, clean to shoulders and hit 5 Overhead Presses, then 4 upright rows, 4 presses, 3 upright rows, 3 presses, 2 upright rows, 2 presses, 1 upright row and 1 press. Rest while Melissa does her set and repeat for 3 full rounds.

Then got in 3 sets of 1 for Barbell Biceps Curls with Intra-rep Pauses, again taking 5 seconds to raise from the bottom to the midpoint, squeezing and holding for 10 seconds, then taking 5 seconds to go from the midpoint to the top. Repeating the process on the way down.

Hit 3 sets of 10, 10 and 8 for DB Zottman Curls

Got in 3 sets of 6, 6 and 5 per side for 1-arm Seated DB Concentration Curls

Moved onto 3 sets of 10 for DVR Triceps Pressdowns

Hit 3 sets of 10, 10 and 8 for Jungle Gym Overhead Extensions

Got 3 sets of 8 for 2-arm Kickbacks.

Finished up with 2 sets of 8 and 6 for 1-arm DB Curls on the right side only

Great stuff!!

Thursday Feb 15th morning

Fantastic morning today!!

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

Then hit Vacuum Practice and Isometric Power Flexes for the Midsection.

Got in some awesome Flexibility and Joint Mobility work.

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

1.) Eagle Flex
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Then hit 3 sets of 20 for the Ring of Fire.

Great stuff!!!

Wednesday Feb 14th

Wonderful day today!!

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

Moved onto Vacuum Practice and Isometric Power Flex work for the Midsection

Got in some killer Joint Mobility and Flexibility work.

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

1.) CAT Contraction
2.) Shoulder Rolls
3.) Biceps/ Triceps Contraction
4.) Lateral Raises
5.) Full Range Lat Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Then hit 3 sets of 20 for the Ring of Fire

This evening I hit 3 sets of 35 for Weighted Adductor Flies.

Then hit some strong Isometric Stretching for the Chinese and Front Splits followed by some awesome Relaxed and Weighted Stretching for the Van Damme, Spread Eagle, Pancake, Front and Chinese Splits.

Awesome stuff!!

Tuesday Feb 13th night

Awesome training tonight!!

Started out with a wonderful super set, going from the 1st movement directly into the second one. They were 3 sets of 8, 8 and 6 for Tuck Planche Push-ups super setted with 3 sets of 8, 8 and 6 for Atlas Push-ups 1 1/2, having a full 1 and 1/2 rep for each rep.

Moved onto another awesome super set, going from the 1st directly into the second move. They were 2 sets of 6 and 4 for Super Slow Chest Flies (taking a full 10 seconds to lower the weight and a full 10 seconds to raise it on each rep) super setted with 3 sets of 10, 10 and 12 for Reverse Grip Parallel Bar Chest Dips.

Then hit 3 sets of 1 for Slow Pull-ups with intra-rep pauses, pulling from a dead hang to the midpoint over 5 seconds, pausing and squeezing for 10 seconds then pulling to the chest for 5 seconds and doing the same thing in reverse for the negative. Did the first 2 sets weighted and the 3rd set with out weight.

Got in 3 sets of 12, 12 and 10 for Double Impact DB Pull-overs, taking a 1 1/4 rep for every rep and hitting the 1/4 rep at the most important part of the movement.

Hit 3 sets of 6 for Gymnastic Rings Archer Pull-ups

Got in 3 sets of 10 for Bent Over Barbell Rows

Hit 3 sets of 20, 16 and 16 for Reverse Crunch Curl Ups

Finished up with 3 sets of 10 for V-ups.

Great stuff!!


Here's a video of the final set of Pull-ups with pauses:

And one of the Tuck Push up, Atlas Push-up combo:

Tuesday Feb 13th morning

Awesome morning today!

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

Hit my Vacuum Practice and Isometric Power Flexes for the Midsection.

Got in a killer Joint Mobility and Flexibility Session

Then nailed 3 sets of 10 for the following DVR moves:

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

Then got in 3 sets of 20 for the Ring of Fire

Great stuff!!

Monday Feb 12th night

Awesome night tonight!!

Started out with 3 sets of 10 for Deadlifts

Then hit 2 sets of 4 and 3 for Super Slow Leg Curls taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep

Hit 2 sets of 6 and 4 for Super Slow Leg Extensions, again taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep

Got in 2 sets of 7 and 6 for 1-leg Leg Extensions on just the left side

Nailed 3 sets of 10 for Double Impact Weighted Sissy Squats doing 1 an 1/4 reps for every rep, with the 1/4 rep being done at the most important part of the movement

Hit 3 sets of 25, 20 and 20 for Hip Belt Squats

Got in a nice Super Set of 2 movements for the Calves, hitting the 1st movement and going immediately into the 2nd one with no rest between. They were 2 sets of 15 per side for1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises.

Hit 5 sets of 10 for Barbell Wrist Curls

Nailed 3 sets of 35, 35 and 30 for Weighed Adductor Flies

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

Great stuff!!

Feels awesome to be on a new cycle!

Monday Feb 12th morning Starting the new cycle

Great morning today!!

Awesome to be back starting a new cycle!!

Started out today with DSR and Isometric Power Flex work for the neck

Got in my Vacuum Practice and Isometric Power Flexes for the Midsection

Nailed my Joint Mobility and Flexibility work.

Got in 3 sets of 10 each for the following DSR and DVR movements:

1.) Liederman's Press
2.) Eagle Flex
3.) Rope Pull-over
4.) Bull Elk Flex
5.) Full Range Pec Contraction
6.) Crossovers

Then finished off with 3 sets of 20 for the Ring of Fire

Great stuff!!

Satruday Feb 10th and Sunday Feb 11th

Easy weekend.

Both mornings were all about Joint Mobility work.

Both evening were about rest

Easy stuff!!

Friday Feb 9th

Great day today!

Hit my Joint Mobility work in the morning

Rested in the evening.

Easy stuff!!

Thursday Feb 8th night

Easy night tonight

Concentrated on recovery.

Hit some foam rolling and  joint mobility work.

Looking so forward to next week and the new cycle!!

Thursday Feb 8th morning

Easy morning today.

Hit some Joint Mobility work.

That's it. Lol!!

Wednesday Feb 7th

Nice day today.

The morning I hit some Vacuum practice and Isometric Power Flexes for the Midsection

Got in some nice Joint Mobility and Flexibility work

The evening I hit 3 sets of 10 for 1-arm Kettlebell Overhead Squats

Then hit 3 sets of 30 for Weighted Adductor Flies

Then finished up with Isometric Stretching for the Chinese and Front Splits and Relaxed Stretching for the Chinese and Front Splits.

Great day!

Tuesday Feb 6th night

Easy night tonight

Focused on recovery and rest.

Tuesday Feb 6th morning

Great morning today!

Started out with some Vacuum Practice and Isometric Power Flexes for the Midsection.

Then got in some nice Join Mobility and Flexibility work.

Also, awesome to see that the last 4 weeks of Mass Building added about 6 pounds of muscle to the frame.

Awesome!!

Monday Feb 5th night

Easy night tonight


Started out with 3 sets of 30 for Weighted Adductor Flies

Then hit some strong Isometric Stretching for the Chinese and Front Splits.

Followed that with some Relaxed Stretching and Weighted Relaxed Stretching for the Front, Chinese, Van Damme, Spread Eagle and Pancake Splits.

Great night!!

Monday Feb 5th morning, start of the Back Off Week

Starting the Back off week correctly.

Hit some Vacuum practice and some Isometric Power Flexes for the Midsection.

Got in some Joint Mobility and Flexibility work.

Great morning!!

Sunday Feb 4th End of the cycle

Ended the cycle awesomely, just like the way we started it out.

This morning started with Joint Mobility work.

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

Great stuff!!

Saturday Feb 3rd

Awesome day today!!

This morning started out with Joint Mobility work.

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

Then the evening was awesome.

Started out with 3 sets of 10, 10 and 12 for 1-arm Lateral Raise Variations, changing position on each set.

Moved onto 2 sets of 11 and 12 for Front Raise Variations, changing position on each set.

Then hit 2 sets of 12 and 16 for Rear Delt Raise Variations, changing position on each set.

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

Move onto 4 sets of 10, 9, 9 and 8 for Barbell Drag Curls

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

Then nailed 4 sets of 10 for French Press

Go in 3 sets of 8 per side for 1-arm Kickbacks

Finished up with 2 sets of 8 for 1-arm DB Curls on just the right side.

Great stuff!!

Friday Feb 2nd night

Awesome training tonight!!

Started out with 3 sets of 12 for Double Kettlebell Outside the Leg Swings

Then hit 3 sets of 12 for Leg Curls

Moved onto 2 sets of 12 seconds per side for 1-arm Static Hold Leg Curls

Got in 3 sets of 30 for Weighted Adductor Flies

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

Great stuff!!

Friday Feb 2nd morning

Great morning today!

Hit some nice Vacuum practice and Isometric Power Flexes for the Midsection

Got in some strong Isometrics and Isometric Power Flexes for the Chest

Hit some really good Joint Mobility and Flexibility work.

Great morning!!

Thursday Feb 1st night

Interesting night tonight!!

Felt really beaten up so Melissa forced me to take the nigh off.

It was the right decision.

Thursday February 1st morning

Great morning today!

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

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

Nailed some awesome Flexibility and Joint Mobility work.

Great stuff!!

Wednesday Jan 31st

Awesome day today!

Started out with Awesome DSR Work and Isometric Power Flexes for the Neck

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

Hit some strong Joint Mobility and Flexibility work

Hit some strong Isometric Work and Isometric Power Flexes for the Back.


Great stuff!!

The evening I hit 3 sets of 30 for Weighted Adductor Flies

Then hit some strong Isometric Stretching for the Chinese Splits and Weighted Stretching for the Front Splits.

Great stuff!!

Tuesday Jan 30th night

Wonderful night tonight!

Started out with 3 sets of 15 for 5-5-5 Pull-ups where you do 5 reps of the to 1/2 of the movement immediately into 5 reps of the bottom 1/2 of the movement immediately into 5 reps of 1 1/2 where 1 rep equals a full rep and a half rep in the top 1/2

Moved onto 3 sets of 6 for Scapula Pull-ups

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

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

Got in 2 sets of 20 for Tight Arch Rocks

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

Hit 3 sets of 25 for Weighted Frog Crunches with only 10 seconds rest between sets

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

Great stuff!