Nice morning today!
Hit DVR, Isometric and Isometric Power Flex work for the Hands and Fingers
Got in my Vacuum Practice and Isometric Power Flex work for the Midsection
Hit some nice Joint Mobility and Flexibility work.
Good stuff!!
Thursday, March 29, 2018
Wednesday March 28th
Great day today!!
Hit my Isometric and Isometric Power Flex work for the Neck
Got in 220 Push-ups
Hit my Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some nice Joint Mobility and Flexibility work.
Hit 3 rounds of the Ring of Fire!
Good stuff!!
The evening was off.
Hit my Isometric and Isometric Power Flex work for the Neck
Got in 220 Push-ups
Hit my Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some nice Joint Mobility and Flexibility work.
Hit 3 rounds of the Ring of Fire!
Good stuff!!
The evening was off.
Tuesday March 27th night
Wonderful night tonight!!
Hit 6 rounds of Mountain Climber Sprints
Followed by 6 rounds of Wall Drive Sprints
Then it was 6 rounds of a Battling Ropes Variation Sprints
Moved onto 3 sets of 10 per side for DSR 1-arm Biceps Curls
Hit 2 sets of 10 for DVR Spider Curls
Then got in 2 sets of 10 per side for DVR 1-arm Concentration Curls
Hit 3 sets of 10 per side for 1-arm DSR Triceps Extensions
Then hit 2 sets of 10 per side for 1-arm DSR Overhead Extensions
And hit 2 sets of 10 for DVR Triceps Pressdowns
Finished off with 5 sets of 20 for Frog Crunches
Great stuff!!
Hit 6 rounds of Mountain Climber Sprints
Followed by 6 rounds of Wall Drive Sprints
Then it was 6 rounds of a Battling Ropes Variation Sprints
Moved onto 3 sets of 10 per side for DSR 1-arm Biceps Curls
Hit 2 sets of 10 for DVR Spider Curls
Then got in 2 sets of 10 per side for DVR 1-arm Concentration Curls
Hit 3 sets of 10 per side for 1-arm DSR Triceps Extensions
Then hit 2 sets of 10 per side for 1-arm DSR Overhead Extensions
And hit 2 sets of 10 for DVR Triceps Pressdowns
Finished off with 5 sets of 20 for Frog Crunches
Great stuff!!
Tuesday, March 27, 2018
Tuesday March 27th morning
Fantastic morning today!!
Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers
Got in my Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 100 Atlas Push-ups
Got in some awesome Joint Mobility and Flexibility work.
Hit the following Kicking Drills: No putting the leg down during the sets!!
3 sets of 3 per side for Slow High Round Kicks with a 10 second hold at full extension
3 sets of 10 per side for 5-slow High Round Kicks and 5-fast High Round Kicks
3 sets of 10 per side for Low Round Kick to High Round Kick, 5 slow and 5 fast
3 set of 10 per side for High Hook Kick to High Round Kick, 5 slow and 5 fast
3 sets of 10 per side for Low Round Kick, Mid Round Kick, High Round Kick, High Hook Kick, High Round Kick, 5 slow and 5 fast
Then hit 3 rounds of the Ring of Fire.
Great stuff!!
Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers
Got in my Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 100 Atlas Push-ups
Got in some awesome Joint Mobility and Flexibility work.
Hit the following Kicking Drills: No putting the leg down during the sets!!
3 sets of 3 per side for Slow High Round Kicks with a 10 second hold at full extension
3 sets of 10 per side for 5-slow High Round Kicks and 5-fast High Round Kicks
3 sets of 10 per side for Low Round Kick to High Round Kick, 5 slow and 5 fast
3 set of 10 per side for High Hook Kick to High Round Kick, 5 slow and 5 fast
3 sets of 10 per side for Low Round Kick, Mid Round Kick, High Round Kick, High Hook Kick, High Round Kick, 5 slow and 5 fast
Then hit 3 rounds of the Ring of Fire.
Great stuff!!
Monday March 26th night
Awesome training tonight!
Started out with 3 sets of 9 for Barbell Overhead Press
Hit 3 sets of 9 for Reverse Grip Barbell Bent Rows
Moved onto 3 sets of 10, 10 and 8 for Weighted Parallel Bar Reverse Grip Chest Dips
Then hit 3 sets of 8 for Barbell Hack Squats
Hit 3 sets of 10 per side for 1-leg DVR Leg Curls
Got in a sweet Super Set for the Calves, hitting the 1st move and going directly to the 2nd with no rest. They were 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
Hit 5 sets of 15, 15, 15, 15 and 12 for V-ups
Got in 3 sets of 30 for Weighted Adductor Flies
Then finished off with Isometric Stretching for the Chinese and Front Splits and Relaxed Stretching for the Chinese, Front, Spread Eagle, Van Damme and Pancake Splits
Great Night!!
Started out with 3 sets of 9 for Barbell Overhead Press
Hit 3 sets of 9 for Reverse Grip Barbell Bent Rows
Moved onto 3 sets of 10, 10 and 8 for Weighted Parallel Bar Reverse Grip Chest Dips
Then hit 3 sets of 8 for Barbell Hack Squats
Hit 3 sets of 10 per side for 1-leg DVR Leg Curls
Got in a sweet Super Set for the Calves, hitting the 1st move and going directly to the 2nd with no rest. They were 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
Hit 5 sets of 15, 15, 15, 15 and 12 for V-ups
Got in 3 sets of 30 for Weighted Adductor Flies
Then finished off with Isometric Stretching for the Chinese and Front Splits and Relaxed Stretching for the Chinese, Front, Spread Eagle, Van Damme and Pancake Splits
Great Night!!
Monday, March 26, 2018
Monday March 26th morning
Awesome morning today!
Started out with Isometric and Isometric Power Flex work for the Neck
Hit my Vacuum Practice and Isometric Power Flex work for the Midsection
Got in some awesome Joint Mobility and Flexibility work
Hit 100 Hindu Push-ups
Hit the following Hand Balance Work:
3 sets of Handstand Variations
3 sets of Rolling Bridges
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Squat to Bent-arm Straddle Handstands
3 sets of Straddle Planche Holds
3 sets of Air Baby Holds
3 sets of Bent-arm Lever Variations
3 sets of QDR Holds
Then hit 3 rounds of the Ring of Fire.
Awesome stuff!!
Started out with Isometric and Isometric Power Flex work for the Neck
Hit my Vacuum Practice and Isometric Power Flex work for the Midsection
Got in some awesome Joint Mobility and Flexibility work
Hit 100 Hindu Push-ups
Hit the following Hand Balance Work:
3 sets of Handstand Variations
3 sets of Rolling Bridges
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Squat to Bent-arm Straddle Handstands
3 sets of Straddle Planche Holds
3 sets of Air Baby Holds
3 sets of Bent-arm Lever Variations
3 sets of QDR Holds
Then hit 3 rounds of the Ring of Fire.
Awesome stuff!!
Sunday March 25th
Easy day today!!
Hit some nice Joint Mobility Work in the morning.
The evening is a scheduled night off.
Felt nice.
Hit some nice Joint Mobility Work in the morning.
The evening is a scheduled night off.
Felt nice.
Saturday March 24th
Great day today!!
Started out the morning with Joint Mobility work
Then the evening was:
3 sets of 10 per side for 1-arm Rear Delt Raises
3 sets of 10 for Low Motorcycle Lat Pulls
3 sets of 12 for Incline Press
3 sets of 10, 8 and 8 for Leg Curls
3 sets of 13, 10 and 9 for Leg Extensions
Got in a great Super Set for the Calves, hitting the 1st move and going 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 45 for Seated Calf Raises.
Hit 5 sets of 12 for Weighed Pelvic Rocks.
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Front, Van Damme, Pancake, Spread Eagle and Chinese Splits.
Great stuff!!
Started out the morning with Joint Mobility work
Then the evening was:
3 sets of 10 per side for 1-arm Rear Delt Raises
3 sets of 10 for Low Motorcycle Lat Pulls
3 sets of 12 for Incline Press
3 sets of 10, 8 and 8 for Leg Curls
3 sets of 13, 10 and 9 for Leg Extensions
Got in a great Super Set for the Calves, hitting the 1st move and going 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 45 for Seated Calf Raises.
Hit 5 sets of 12 for Weighed Pelvic Rocks.
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Front, Van Damme, Pancake, Spread Eagle and Chinese Splits.
Great stuff!!
Friday March 23rd night
Awesome night tonight!!
Started out with 6 rounds of Mountain Climber Sprints
Then hit 6 rounds of Wall Drive Sprints
Moved onto 6 rounds of Medicine Ball Slam Sprints
From there it was 3 sets of 9 for Barbell Drag Curls
Then I hit 2 sets of 10 for DVR Spider Curls
Nailed 2 sets of 8 for Cross Body Hammer Curls
Moved onto 3 sets of 12, 8 and 8 for Triceps Pressdowns
Then hit 2 sets of 12 and 10 for Overhead Rope Extensions
Then hit 2 sets of 8 per side for 1-arm Triceps Pressdowns
Finished off with 5 sets of 20, 20, 18, 18 and 18 for Rope Crunches
Great stuff!!
Started out with 6 rounds of Mountain Climber Sprints
Then hit 6 rounds of Wall Drive Sprints
Moved onto 6 rounds of Medicine Ball Slam Sprints
From there it was 3 sets of 9 for Barbell Drag Curls
Then I hit 2 sets of 10 for DVR Spider Curls
Nailed 2 sets of 8 for Cross Body Hammer Curls
Moved onto 3 sets of 12, 8 and 8 for Triceps Pressdowns
Then hit 2 sets of 12 and 10 for Overhead Rope Extensions
Then hit 2 sets of 8 per side for 1-arm Triceps Pressdowns
Finished off with 5 sets of 20, 20, 18, 18 and 18 for Rope Crunches
Great stuff!!
Friday, March 23, 2018
Friday March 23rd morning
Great morning today!!
Started out with 4 sets of the German 50 Push-ups
Hit some strong Isometric and Isometric Power Flex work for the Neck
Got in my Vacuum Practice and Isometric Power Flex work for the Midsection
Hit some great Joint Mobility and Flexibility work
Nailed 3 strong rounds of the Ring of Fire
Great morning!!
Started out with 4 sets of the German 50 Push-ups
Hit some strong Isometric and Isometric Power Flex work for the Neck
Got in my Vacuum Practice and Isometric Power Flex work for the Midsection
Hit some great Joint Mobility and Flexibility work
Nailed 3 strong rounds of the Ring of Fire
Great morning!!
Thursday March 22nd Night
Awesome night tonight!!
Started out with 3 sets of 8, 8 and 10 for 1-arm Lateral Raise Variations, changing position on each set
Then hit 3 sets of 8 for Gymnastic Rings Archer Pull-ups
Moved onto 3 sets of 10 for Leiderman's Press
Then hit 3 sets of 8 for Stiff Leg Deadlifts
Moved onto 3 sets of 10 for DVR Squats
Then hit 3 sets of 10 for Barbell Wrist Curls
Nailed 3 sets of 10 for Barbell Reverse Wrist Curls
Finished up with 5 sets of 20, 20, 20, 18 and 18 for Reverse Crunch Roll-ups
Great night!!
Started out with 3 sets of 8, 8 and 10 for 1-arm Lateral Raise Variations, changing position on each set
Then hit 3 sets of 8 for Gymnastic Rings Archer Pull-ups
Moved onto 3 sets of 10 for Leiderman's Press
Then hit 3 sets of 8 for Stiff Leg Deadlifts
Moved onto 3 sets of 10 for DVR Squats
Then hit 3 sets of 10 for Barbell Wrist Curls
Nailed 3 sets of 10 for Barbell Reverse Wrist Curls
Finished up with 5 sets of 20, 20, 20, 18 and 18 for Reverse Crunch Roll-ups
Great night!!
Thursday, March 22, 2018
Thursday March 22st morning
Great morning today!
Started out with DVR, Isomeric and Isometric Power Flex work for the Hands and Fingers
Hit 210 Wide Grip Push-ups
Got in some good Vacuum Practice and Isometric Power Flex work for the Midsection
Got in some awesome Joint Mobility and Flexibility work
Hit the following Kicking Drills: No Putting the Leg or Foot Down during a set!!
3 sets of 3 per side for Slow High Round Kicks with a 10 second pause at full extension
3 sets of 10 per side for 5 Slow High Round Kicks and 5 Fast High Round Kicks
3 sets of 10 per side for 5 Slow Low Round Kicks to 5 Slow High Round Kick, 5 Fast Low Round Kicks to 5 Fast High Round Kicks.
3 sets of 10 per side for 5 Slow High Round Kicks to Slow High Hook Kicks, and 5 Fast reps of the combo
3 sets of 10 per side of 5 Slow Low Round, Mid Round, High Round, Hook and High Round Kicks into 5 Fast reps of that combo
2 sets of 10 per side of Abductor Lifts with a 3 second Pause at the top
2 sets of 10 per side for Front Hip Flexor Leg Lifts with a 3 second Pause at the top.
Then hit 3 rounds of the Ring of Fire!!
Great stuff!!
Started out with DVR, Isomeric and Isometric Power Flex work for the Hands and Fingers
Hit 210 Wide Grip Push-ups
Got in some good Vacuum Practice and Isometric Power Flex work for the Midsection
Got in some awesome Joint Mobility and Flexibility work
Hit the following Kicking Drills: No Putting the Leg or Foot Down during a set!!
3 sets of 3 per side for Slow High Round Kicks with a 10 second pause at full extension
3 sets of 10 per side for 5 Slow High Round Kicks and 5 Fast High Round Kicks
3 sets of 10 per side for 5 Slow Low Round Kicks to 5 Slow High Round Kick, 5 Fast Low Round Kicks to 5 Fast High Round Kicks.
3 sets of 10 per side for 5 Slow High Round Kicks to Slow High Hook Kicks, and 5 Fast reps of the combo
3 sets of 10 per side of 5 Slow Low Round, Mid Round, High Round, Hook and High Round Kicks into 5 Fast reps of that combo
2 sets of 10 per side of Abductor Lifts with a 3 second Pause at the top
2 sets of 10 per side for Front Hip Flexor Leg Lifts with a 3 second Pause at the top.
Then hit 3 rounds of the Ring of Fire!!
Great stuff!!
Wednesday March 21
Awesome day today!
This morning was:
Isometric and Isometric Power Flex work for the Neck
200 Push-ups
Joint Mobility and Flexibility work
Vacuum Practice and Isometric Power Flex work for the Midsection
3 strong rounds of the Ring of Fire
Great stuff!!
The evening was:
Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Front, Pancake, Van Damme, Spread Eagle and Chinese Splits.
Great stuff!!
This morning was:
Isometric and Isometric Power Flex work for the Neck
200 Push-ups
Joint Mobility and Flexibility work
Vacuum Practice and Isometric Power Flex work for the Midsection
3 strong rounds of the Ring of Fire
Great stuff!!
The evening was:
Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Front, Pancake, Van Damme, Spread Eagle and Chinese Splits.
Great stuff!!
Tuesday March 20th night
Awesome training tonight!!
Started out with some good old Hurricane training.
Hit 3 rounds of the following:
30 seconds of Wall Drive Sprints/ 30 seconds of rest
15 seconds of Double Kettlebell Snatch Sprints/ 15 seconds of rest
15 seconds of Double Kettlebell Clean and Press Sprints/ 15 seconds of rest
30 seconds of Wall Drive Sprints/ 30 seconds of rest
15 seconds of Double Kettlebell Snatch Sprints/ 15 seconds of rest
15 seconds of Double Kettlebell Clean and Press Sprints
Rested about 1 minute then repeated for 2 more rounds.
Then hit 3 sets of 8 for Barbell Curls
Got in 2 sets of 6 and 7 for Incline Dumbbell Curls
Hit 2 sets of 10 per side for 1-arm Concentration Curls
Moved onto 3 sets of 10 for DVR Triceps Pressdowns
Hit 2 sets of 15 for Jungle Gym Overhead Extensions
Then got in 2 sets of 8 for 2-arm Kickbacks
Finished up with 5 sets of 20 for Frog Crunches.
Great stuff!!
Tuesday, March 20, 2018
Tuesday March 20th morning
Awesome morning today!!
Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers
Then hit my Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some strong Joint Mobility and Flexibility work.
Hit 200 Feet-Elevated Push-ups
Got in 3 sets of 10 per side for Abductor Raises with a 3-seconds contraction on each rep
Hit 3 sets of 10 per side for Hip Flexor Raises with a 3-seconds Contraction on each rep
Finished up with 3 rounds of the Ring of Fire
Great Stuff!!
Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers
Then hit my Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some strong Joint Mobility and Flexibility work.
Hit 200 Feet-Elevated Push-ups
Got in 3 sets of 10 per side for Abductor Raises with a 3-seconds contraction on each rep
Hit 3 sets of 10 per side for Hip Flexor Raises with a 3-seconds Contraction on each rep
Finished up with 3 rounds of the Ring of Fire
Great Stuff!!
Monday March 19th night New Cycle Stuff!!
Awesome training tonight!!
Feels cool to be hitting something completely different this cycle.
Started out with 3 sets of 8 for Barbell Overhead Press
Hit 3 sets of 8 for Barbell Reverse Grip Bent Rows
Moved onto 3 sets of 6 for Weighted Parallel Bar Gironda Style Reverse Grip Chest Dips
Then hit 3 sets of 8, 6 and 6 for Barbell Hack Squats
Hit 3 sets of 10 per side for 1-leg DVR Leg Curls
Moved onto a great Super Set for the calves, moving directly from the 1st to the 2nd movement with no rest in between. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises
Then hit 5 sets of 15, 15, 15, 15 and 10 for V-ups
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with some strong Isomeric Stretching for the Chinese Splits and Front Splits followed by some nice Relaxed Stretching for the Front, Van Damme, Spread Eagle, Pancake and Chinese Splits.
Awesome stuff!!
Feels cool to be hitting something completely different this cycle.
Started out with 3 sets of 8 for Barbell Overhead Press
Hit 3 sets of 8 for Barbell Reverse Grip Bent Rows
Moved onto 3 sets of 6 for Weighted Parallel Bar Gironda Style Reverse Grip Chest Dips
Then hit 3 sets of 8, 6 and 6 for Barbell Hack Squats
Hit 3 sets of 10 per side for 1-leg DVR Leg Curls
Moved onto a great Super Set for the calves, moving directly from the 1st to the 2nd movement with no rest in between. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises
Then hit 5 sets of 15, 15, 15, 15 and 10 for V-ups
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with some strong Isomeric Stretching for the Chinese Splits and Front Splits followed by some nice Relaxed Stretching for the Front, Van Damme, Spread Eagle, Pancake and Chinese Splits.
Awesome stuff!!
Monday, March 19, 2018
Monday March 19th morning Start of the new Cycle!!
Great morning today!!
Feels great to back to a new cycle and to be re-vamping the training this week!
Started out this morning with some Isometric and Isometric Power Flex work for the Neck.
Got in some nice Vacuum Practice and Isometric Power Flex work for the Midsection.
Hit some awesome Joint Mobility and Flexibility work.
Got in the following Parallet work:
2 sets of Handstand Variations
2 sets of V-sit to Handstand to Straddle Planche to V-sit to Handstand to Bent-arm Lever to V-sit
2 sets of V-sit to Handstand to Bent-arm Lever to V-sit to Handstand to Straddle Planche to V-sit
2 sets of V-sit to Handstand to Straddle Planche to V-sit
2 sets of V-sit to Handstand to Bent-arm Lever to V-sit
2 sets of V-sit to Handstand to V-sit to Handstand to V-sit
2 sets of V-sit to Straddle Planche
2 sets of Straddle Planche Holds
2 sets of Bent-arm Lever Holds
2 sets of V-sit Holds
30 Tuck Planche Push-ups
100 Atlas Push-ups
Then hit 3 rounds of the Ring of Fire
Great stuff!!
Here's a quick video of the V-sit to Handstand to Bent-arm Lever to V-sit combo:
And a quick video of the V-sit to Handstand to V-sit to Handstand to V-sit:
Feels great to back to a new cycle and to be re-vamping the training this week!
Started out this morning with some Isometric and Isometric Power Flex work for the Neck.
Got in some nice Vacuum Practice and Isometric Power Flex work for the Midsection.
Hit some awesome Joint Mobility and Flexibility work.
Got in the following Parallet work:
2 sets of Handstand Variations
2 sets of V-sit to Handstand to Straddle Planche to V-sit to Handstand to Bent-arm Lever to V-sit
2 sets of V-sit to Handstand to Bent-arm Lever to V-sit to Handstand to Straddle Planche to V-sit
2 sets of V-sit to Handstand to Straddle Planche to V-sit
2 sets of V-sit to Handstand to Bent-arm Lever to V-sit
2 sets of V-sit to Handstand to V-sit to Handstand to V-sit
2 sets of V-sit to Straddle Planche
2 sets of Straddle Planche Holds
2 sets of Bent-arm Lever Holds
2 sets of V-sit Holds
30 Tuck Planche Push-ups
100 Atlas Push-ups
Then hit 3 rounds of the Ring of Fire
Great stuff!!
Here's a quick video of the V-sit to Handstand to Bent-arm Lever to V-sit combo:
And a quick video of the V-sit to Handstand to V-sit to Handstand to V-sit:
Saturday March 17th and Sundy March 18th
Easy days on these two days.
Both mornings were all about Joint Mobility work
Both evenings were all about rest
Felt nice, but I'm ready for the new cycle!
Both mornings were all about Joint Mobility work
Both evenings were all about rest
Felt nice, but I'm ready for the new cycle!
Friday March 16th night
Awesome night tonight!!
Hit 3 sets of Handstand Variations
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Planche Leans
3 sets of 1-arm Handstand Variations
3 sets of Bent-arm Lever Variations
3 sets of Straddle Planche Holds
3 sets of Air Baby Holds
3 sets of QDR Holds
Great way to finish off the back off week training!
Looking forward to Monday!!
Hit 3 sets of Handstand Variations
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Planche Leans
3 sets of 1-arm Handstand Variations
3 sets of Bent-arm Lever Variations
3 sets of Straddle Planche Holds
3 sets of Air Baby Holds
3 sets of QDR Holds
Great way to finish off the back off week training!
Looking forward to Monday!!
Friday, March 16, 2018
Friday March 16th morning
Good morning today!!
Hit 200 Wide Grip Push-ups
Got in some Isometric Power Flex work for the Midsection
Hit some good Vacuum Practice
Got in some sweet Joint Mobility and Flexibility work
Nailed 3 rounds of the Ring of Fire
Good stuff!!
Hit 200 Wide Grip Push-ups
Got in some Isometric Power Flex work for the Midsection
Hit some good Vacuum Practice
Got in some sweet Joint Mobility and Flexibility work
Nailed 3 rounds of the Ring of Fire
Good stuff!!
Thursday March 15th night
Easy back-off week night tonight!
Took the night completely off.
Rested and Relaxed.
Looking forward to the new cycle on Monday!!
Took the night completely off.
Rested and Relaxed.
Looking forward to the new cycle on Monday!!
Thursday, March 15, 2018
Thursday March 15th morning
Great morning today!!
Looking forward to the new cycle on Monday, but this week has been awesome!
Hit some strong Isometric Power Flex work for the Biceps, Triceps and Midsection.
Hit some good Vacuum Practice
Got in 4 sets of 50 for the German 50
Nailed some awesome Joint Mobility and Flexibility work
Finished up with 3 rounds of the Ring of Fire!!
Great day so far!!
Looking forward to the new cycle on Monday, but this week has been awesome!
Hit some strong Isometric Power Flex work for the Biceps, Triceps and Midsection.
Hit some good Vacuum Practice
Got in 4 sets of 50 for the German 50
Nailed some awesome Joint Mobility and Flexibility work
Finished up with 3 rounds of the Ring of Fire!!
Great day so far!!
Wednesday March 14th night
Easy and fun night tonight!!
It was all about the recovery!!
Hit some great flexibility and joint mobility work!!
Here's a quick video of the splits:
And a quick pic too!!
It was all about the recovery!!
Hit some great flexibility and joint mobility work!!
Here's a quick video of the splits:
And a quick pic too!!
Wednesday, March 14, 2018
Wednesday March 14th morning
Great morning today!!
Started out with Isometric Power Flex work for the Entire Back and the Midsection
Got some nice Vacuum Practice in
Hit some strong Joint Mobility and Flexibility work
Got in 200 Push-ups
Ended with 3 rounds of the Ring of Fire
Great stuff!!
Started out with Isometric Power Flex work for the Entire Back and the Midsection
Got some nice Vacuum Practice in
Hit some strong Joint Mobility and Flexibility work
Got in 200 Push-ups
Ended with 3 rounds of the Ring of Fire
Great stuff!!
Tuesday March 13th night
Great back off week night tonight!!
Hit 300 Hindu Squats
Followed that up with 3 sets of 12 per side for 1-leg Repetition Hamstring Bridges
Then relaxed for a bit.
Great stuff!!
Hit 300 Hindu Squats
Followed that up with 3 sets of 12 per side for 1-leg Repetition Hamstring Bridges
Then relaxed for a bit.
Great stuff!!
Tuesday, March 13, 2018
Tuesday March 13th morning
Great morning today!!
Started out with Isometric Power Flex Work for the Shoulders, Traps, Chest, Hands, Forearms, Fingers and Midsection
Got in some nice Vacuum Practice
Nailed some great Joint Mobility and Flexibility work
Hit 3 rounds of the Ring of Fire
Awesome stuff!!
Started out with Isometric Power Flex Work for the Shoulders, Traps, Chest, Hands, Forearms, Fingers and Midsection
Got in some nice Vacuum Practice
Nailed some great Joint Mobility and Flexibility work
Hit 3 rounds of the Ring of Fire
Awesome stuff!!
Monday March 12th night
Awesome night tonight! Hit some strong Handbalancing with my beautiful bride. It was a blast.
I hit:
3 sets of Handstand Variations
3 sets of 1-arm Bent-arm Levers on each side
3 sets of Planche Leans
3 sets f 1-arm Handstand Variations on each side
3 sets of Bent-arm Lever Variations on each side
3 sets of Straddle Planche Holds
3 sets of Air Baby Holds on each side
3 sets of QRD Holds on each side
Awesome stuff and a very fun way to start off the back off week!
I hit:
3 sets of Handstand Variations
3 sets of 1-arm Bent-arm Levers on each side
3 sets of Planche Leans
3 sets f 1-arm Handstand Variations on each side
3 sets of Bent-arm Lever Variations on each side
3 sets of Straddle Planche Holds
3 sets of Air Baby Holds on each side
3 sets of QRD Holds on each side
Awesome stuff and a very fun way to start off the back off week!
Monday, March 12, 2018
Monday March 12th morning Starting the Back-off Week
Starting the back off week today!
Hit Isometric Power Flexes for the Neck, Quads, Glutes, Hams, Calves, and Midsection.
Got in some nice Vacuum Practice
Hit 100 Atlas Push-ups
Got in some nice Joint Mobility and Flexibility work
Finished with 3 rounds of the Ring of Fire
Awesome way to start the Back-off Week!!
Hit Isometric Power Flexes for the Neck, Quads, Glutes, Hams, Calves, and Midsection.
Got in some nice Vacuum Practice
Hit 100 Atlas Push-ups
Got in some nice Joint Mobility and Flexibility work
Finished with 3 rounds of the Ring of Fire
Awesome way to start the Back-off Week!!
Saturday March 10th and Sunday March 9th
Took these days pretty easy.
Both mornings were about Joint Mobility work
Then took the evenings off
Starting the Back-off week in style!!
Both mornings were about Joint Mobility work
Then took the evenings off
Starting the Back-off week in style!!
Friday March 9th night
Awesome night tonight!!
Started out with 3 sets of 30, 35 and 35 for Gironda Style Sissy Squats
Then hit 3 sets of 10 for DVR Squats
Moved onto 3 sets of20, 18 and 15 for Leg Extensions
Then hit 3 sets of 15 for Leg Curls
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Chinese, Pancake, Van Damme, Spread Eagle and Front Splits
Great night!!
Started out with 3 sets of 30, 35 and 35 for Gironda Style Sissy Squats
Then hit 3 sets of 10 for DVR Squats
Moved onto 3 sets of20, 18 and 15 for Leg Extensions
Then hit 3 sets of 15 for Leg Curls
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Chinese, Pancake, Van Damme, Spread Eagle and Front Splits
Great night!!
Friday, March 9, 2018
Friday March 9th morning
Awesome morning today!!
Hit some strong DSR and Isometric Power Flex work for the Neck
Nailed some strong Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some good Joint Mobility and Flexibility work.
Hit 3 sets of the German 50
Nailed 3 sets of 10 for the following DVR Moves:
1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) High Reaches
4.) Wrists Twists
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire
Great stuff!!
Hit some strong DSR and Isometric Power Flex work for the Neck
Nailed some strong Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some good Joint Mobility and Flexibility work.
Hit 3 sets of the German 50
Nailed 3 sets of 10 for the following DVR Moves:
1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) High Reaches
4.) Wrists Twists
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire
Great stuff!!
Thursday March 8th night
Terrific night tonight!
Started out with 3 sets of 8, 7 and 5 for Deep Handstand Push-ups on the Parallets
Moved onto 3 sets per side of 10, 9 and 11 for 1-arm DB Lateral Raise Variations, changing position on each set
Then hit a nice Reverse Ladder Super Set of (without rest) 5 Upright Rows, 5 Overhead Presses, 4 Upright Rows, 4 Overhead Presses, 3 Upright Rows, 3 Overhead Presses, 2 Upright Rows, 2 Overhead Presses, 1 Upright Row and 1 Overhead Press. Hit 3 rounds just like that.
Then got in 3 sets of 1 for Barbell Curls with Intra-Rep Pauses, taking5 seconds to lift the weight from the start to the midpoint, holding and squeezing for 10 seconds, then taking 5 more seconds to lift to the top. Following the same protocol on the lowering.
Got in 3 sets of 10 for DVR Curls
Then hit 3 sets of 10 per side for 1-arm DB Concentration Curls
Moved onto 3 sets of 10 for DVR Triceps Pushdowns
Hit 3 sets of 14 for Jungle Gym Overhead Extensions
Then hit 3 sets of 9 for 2-arm Kickbacks
Finished up with 2 sets of 10 for 1-arm DB Curls on the right side
Great Stuff!!
Started out with 3 sets of 8, 7 and 5 for Deep Handstand Push-ups on the Parallets
Moved onto 3 sets per side of 10, 9 and 11 for 1-arm DB Lateral Raise Variations, changing position on each set
Then hit a nice Reverse Ladder Super Set of (without rest) 5 Upright Rows, 5 Overhead Presses, 4 Upright Rows, 4 Overhead Presses, 3 Upright Rows, 3 Overhead Presses, 2 Upright Rows, 2 Overhead Presses, 1 Upright Row and 1 Overhead Press. Hit 3 rounds just like that.
Then got in 3 sets of 1 for Barbell Curls with Intra-Rep Pauses, taking5 seconds to lift the weight from the start to the midpoint, holding and squeezing for 10 seconds, then taking 5 more seconds to lift to the top. Following the same protocol on the lowering.
Got in 3 sets of 10 for DVR Curls
Then hit 3 sets of 10 per side for 1-arm DB Concentration Curls
Moved onto 3 sets of 10 for DVR Triceps Pushdowns
Hit 3 sets of 14 for Jungle Gym Overhead Extensions
Then hit 3 sets of 9 for 2-arm Kickbacks
Finished up with 2 sets of 10 for 1-arm DB Curls on the right side
Great Stuff!!
Thursday, March 8, 2018
Thursday March 8th morning
Great morning today!!
Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers
Got in some awesome Vacuum Practice and Isometric Power Flexes for the Midsection
Nailed some sweet Joint Mobility and Flexibility work
Got in 3 sets of 50 for a nice Push-up Combo
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 rounds of the Ring of Fire
Great stuff!!
Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers
Got in some awesome Vacuum Practice and Isometric Power Flexes for the Midsection
Nailed some sweet Joint Mobility and Flexibility work
Got in 3 sets of 50 for a nice Push-up Combo
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 rounds of the Ring of Fire
Great stuff!!
Wednesday March 7th
Awesome day today!!
Started out the morning with DSR and Isometric Power Flex work for the Neck
Then hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some sweet Joint Mobility and Flexibility work
Hit 3 sets of 50 for the German 50
Got in 3 sets of 10 each 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.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire
The evening was:
3 sets of 30 for Weighted Adductor Flies
Then Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Chinese, Van Damme, Hang, Front, Pancake and Spread Eagle Splits
Great night!!
Here's a nice Hang Split picture, combining Strength, Flexibility and Stability:
Started out the morning with DSR and Isometric Power Flex work for the Neck
Then hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some sweet Joint Mobility and Flexibility work
Hit 3 sets of 50 for the German 50
Got in 3 sets of 10 each 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.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire
The evening was:
3 sets of 30 for Weighted Adductor Flies
Then Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Chinese, Van Damme, Hang, Front, Pancake and Spread Eagle Splits
Great night!!
Here's a nice Hang Split picture, combining Strength, Flexibility and Stability:
Tuesday March 6th night
Terrific night tonight!!
Started out with a wonderful Super Set for the Chest, moving from the 1st to the 2nd move with no rest. They were 3 sets of 10 for Tuck Planche Push-ups and 3 sets of 12, 12 and 10 for Atlas Push-up 1 1/2, taking a full 1 and 1/2 reps for each rep
Then hit another Super Set for the Chest, again moving right from the 1st move to the 2nd with no rest. They were 2 sets of 5 for Super Slow Chest Flies, taking a full 10 seconds to lower the weight and 10 seconds to raise the weight on each rep; and 3 sets of 15, 15 and 25 for Reverse Grip Parallel Bar Chest dips
Moved onto 3 sets of 15, 12 and 12 for Double impact Dumbbell Pull-overs, taking 1 and 1/4 rep for each rep with the 1/4 rep being done in the stretch position
Then hit 3 sets of 10 for DVR Full Range Lat Contractions
Moved onto 3 sets of 10 for DVR Bent Rows
Then hit 3 sets of 20 for Reverse Crunch Roll-ups
Finished up with 5 sets of 15 for V-ups
Great night!!
Tuesday, March 6, 2018
Tuesday March 6th morning
Great 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 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 Reaches
4.) Wrist Twists
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire
Great stuff!!
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 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 Reaches
4.) Wrist Twists
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire
Great stuff!!
Monday March 5th night
A wonderful training night tonight!
Started out with 3 sets of 10, 10 and 6 for 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 3 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.
Nailed 2 sets of 10 and 8 for 1-leg Leg Extensions on the Left Side
Then hit 3 sets of 12 for Double Impact Weighted Sissy Squats, taking 1 1/4 reps on each rep with the 1/4 rep being in the stretched position.
Moved onto 3 sets of 40 for Hip Belt Squats
Then got in a great Super Set for the Calves, moving right from the1st move to the 2nd with no rest in between. They were 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
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with Isometric Stretching for the Chinese and Front Splits and Relaxed Stretching for the Chinese, Front, Van Damme, Pancake and Spread Eagle Splits.
Great stuff!!
Started out with 3 sets of 10, 10 and 6 for 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 3 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.
Nailed 2 sets of 10 and 8 for 1-leg Leg Extensions on the Left Side
Then hit 3 sets of 12 for Double Impact Weighted Sissy Squats, taking 1 1/4 reps on each rep with the 1/4 rep being in the stretched position.
Moved onto 3 sets of 40 for Hip Belt Squats
Then got in a great Super Set for the Calves, moving right from the1st move to the 2nd with no rest in between. They were 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
Got in 3 sets of 30 for Weighted Adductor Flies
Finished up with Isometric Stretching for the Chinese and Front Splits and Relaxed Stretching for the Chinese, Front, Van Damme, Pancake and Spread Eagle Splits.
Great stuff!!
The difference a hanfull of years can make
It's amazing to look back at the changes that you can make in just a handful of years:
As a 145 pound Dancesport Athlete:
As a 145 pound Dancesport Athlete:
As a 205 pound Strongman:
And as a 165 pound Physique Artist:
It's fun to look back and see the changes!!
Monday, March 5, 2018
Monday March 5th morning
Great morning today!!
Started out with DSR and Isometric Power Flex work for the Neck
Hit some good Vacuum Practice and Isometric Power Flex work for the Midsection
Then hit some great Joint Mobility and Flexibility work
Got in 3 sets of 50 for a great Push-up Combo
Then hit 3 sets of 10 each 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
Awesome morning!!
Started out with DSR and Isometric Power Flex work for the Neck
Hit some good Vacuum Practice and Isometric Power Flex work for the Midsection
Then hit some great Joint Mobility and Flexibility work
Got in 3 sets of 50 for a great Push-up Combo
Then hit 3 sets of 10 each 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
Awesome morning!!
Satruday March 3rd and Sunday March 4th
Easy days this weekend.
Both mornings were all about Joint Mobility Work.
Took the evenings off on both days for a much needed rest.
Looking forward to Monday!
Both mornings were all about Joint Mobility Work.
Took the evenings off on both days for a much needed rest.
Looking forward to Monday!
Friday March 2nd night
Had to deal with a personal issue that lasted into the later evening so Missy and I took the night off!
Friday, March 2, 2018
Friday March 2nd morning
Great morning today!!
Started with DSR and Isometric Power Flex work for the Neck
Hit my Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some great Joint Mobility and Flexibility drills
Hit 3 sets of 50 for the German 50
Got in 3 sets of 10 a piece for the following DVR's:
1.) Full Range Pec Contraction
2.) Shoulder Roll
3.) High Reach
4.) Wrist Twist
5.) 1-arm Pull-up
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire!
Awesome Stuff!!
Started with DSR and Isometric Power Flex work for the Neck
Hit my Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some great Joint Mobility and Flexibility drills
Hit 3 sets of 50 for the German 50
Got in 3 sets of 10 a piece for the following DVR's:
1.) Full Range Pec Contraction
2.) Shoulder Roll
3.) High Reach
4.) Wrist Twist
5.) 1-arm Pull-up
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Then hit 3 rounds of the Ring of Fire!
Awesome Stuff!!
Thursday March 1st night
Awesome training tonight!!
Started out with 3 sets of 2 for Slow Handstand Push-ups on the Paralletes, taking 5 seconds up and 5 seconds down per rep.
Then hit 3 sets of 12, 12 and 14 per side for 1-arm Lateral Raise Variations, changing positions on each set.
Then hit a nice Super Set/ Reverse Ladder for the shoulders. Went, without rest in between, 5 upright rows,5 overhead presses, 4 upright rows, 4 overhead presses, 3 upright rows, 3 overhead presses, 2 upright rows, 2 overhead presses, 1 upright row and 1 overhead press. Hit 3 rounds
Then got in 3 sets of Slow Barbell Curls with Intra-Rep Pauses, lifting from the start to the midpoint over 5 seconds, holding and squeezing for 10 seconds, then finishing the lift for 5 seconds. Using the same protocol for the lowering of the weight.
Got in 3 sets of 8 for Zottman Curls
Then hit 3 sets of10, 10 and 9 per side for 1-arm Concentration Curls
Moved onto 3 sets of 10 for DVR Triceps Pressdowns
Hit 3 sets of 14, 14 and 12 for Jungle Gym Overhead Extensions
Got in 3 sets of 8 for 2-arm Kickbacks
Finished up with 2 sets of 9 and 7 for 1-arm DB Curls on the right side only.
Great stuff!!
Started out with 3 sets of 2 for Slow Handstand Push-ups on the Paralletes, taking 5 seconds up and 5 seconds down per rep.
Then hit 3 sets of 12, 12 and 14 per side for 1-arm Lateral Raise Variations, changing positions on each set.
Then hit a nice Super Set/ Reverse Ladder for the shoulders. Went, without rest in between, 5 upright rows,5 overhead presses, 4 upright rows, 4 overhead presses, 3 upright rows, 3 overhead presses, 2 upright rows, 2 overhead presses, 1 upright row and 1 overhead press. Hit 3 rounds
Then got in 3 sets of Slow Barbell Curls with Intra-Rep Pauses, lifting from the start to the midpoint over 5 seconds, holding and squeezing for 10 seconds, then finishing the lift for 5 seconds. Using the same protocol for the lowering of the weight.
Got in 3 sets of 8 for Zottman Curls
Then hit 3 sets of10, 10 and 9 per side for 1-arm Concentration Curls
Moved onto 3 sets of 10 for DVR Triceps Pressdowns
Hit 3 sets of 14, 14 and 12 for Jungle Gym Overhead Extensions
Got in 3 sets of 8 for 2-arm Kickbacks
Finished up with 2 sets of 9 and 7 for 1-arm DB Curls on the right side only.
Great stuff!!
Thursday, March 1, 2018
Thursday March 1st morning
Wonderful 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 my Joint Mobility and Flexibility work.
Hit 3 sets of 40 for A great Push-up Combo, getting 10 reps a piece of the following with no rest in between: 10 Diamond, 10 Regular, 10 Wide Grip and 10 Archer Push-ups.
Then hit 3 sets of 10 a piece 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 round of the Ring of Fire!!
Great Stuff!!
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 my Joint Mobility and Flexibility work.
Hit 3 sets of 40 for A great Push-up Combo, getting 10 reps a piece of the following with no rest in between: 10 Diamond, 10 Regular, 10 Wide Grip and 10 Archer Push-ups.
Then hit 3 sets of 10 a piece 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 round of the Ring of Fire!!
Great Stuff!!
Wednesday Feb 28th
Awesome training today!!
This morning started out with DSR and Isometric Power Flex work for the neck
Then hit Vacuum Practice and Isometric Power Flexes for the Midsection
Moved onto Joint Mobility and Flexibility work
Then hit 3 sets of 10 for each of the following DVR's:
1.) CAT Contractions
2.) Shoulder Rolls
3.) Biceps/ Triceps Contractions
4.) Lateral Raises
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Also got in 3 sets of 50 for the German 50
Then hit 3 rounds of the Ring of Fire!!
This evening I hit 3 sets of 30 for Weighted Adductor Flies
Then hit some strong Isometric Stretching for the Chinese and Front Splits followed by some Weighted and Relaxed Stretching for the Chinese, Front, Van Damme, Pancake and Spread Eagle Splits.
Great stuff!!
This morning started out with DSR and Isometric Power Flex work for the neck
Then hit Vacuum Practice and Isometric Power Flexes for the Midsection
Moved onto Joint Mobility and Flexibility work
Then hit 3 sets of 10 for each of the following DVR's:
1.) CAT Contractions
2.) Shoulder Rolls
3.) Biceps/ Triceps Contractions
4.) Lateral Raises
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions
Also got in 3 sets of 50 for the German 50
Then hit 3 rounds of the Ring of Fire!!
This evening I hit 3 sets of 30 for Weighted Adductor Flies
Then hit some strong Isometric Stretching for the Chinese and Front Splits followed by some Weighted and Relaxed Stretching for the Chinese, Front, Van Damme, Pancake and Spread Eagle Splits.
Great stuff!!
Tuesday Feb 27th night
Wonderful training tonight!
Started out with a Super Set of 2 moves for the Chest, moving directly from the first to the second with no rest. They were 3 sets of 10 for Tuck Planche Push-ups and 3 sets of 10 for Atlas Push-up 1 1/2's getting a full 1 and 1/2 rep for every rep.
Then hit another great Super Set for the Chest, again moving directly from the 1st to the 2nd with no rest. They were 2 sets of 5 for Super Slow Chest Flies, taking a full 10 seconds to lower the weight and a full 10 seconds to lift it; and 3 sets of 12, 12 and 20 for Parallel Bar Reverse Grip Chest Dips
Then hit 3 sets of 1 for Slow Weighted Pull-ups with Intra-Rep Pauses, taking 5 seconds to pull from a dead hang to the midpoint, pausing and squeezing for 10 seconds, then taking 5 seconds to pull from the midpoint to the chest. Repeating the process as I lowered.
Then moved onto 3 sets of 13 for Double Impact DB Pull-overs, getting 1 1/4 reps for every rep with the 1/4 rep being in the stretched position.
Hit 3 sets of 8 for Gymnastics Rings Archer Pull-ups
Then got in 3 sets of 10 for Bent Over Barbell Rows
Nailed 3 sets of 20, 18 and16 for Reverse Crunch Roll-ups
Finished up with 3 sets of 14, 14 and 12 for V-ups
Great stuff!!
Here's a quick video of one of the sets of the Archer Pull-ups:
Started out with a Super Set of 2 moves for the Chest, moving directly from the first to the second with no rest. They were 3 sets of 10 for Tuck Planche Push-ups and 3 sets of 10 for Atlas Push-up 1 1/2's getting a full 1 and 1/2 rep for every rep.
Then hit another great Super Set for the Chest, again moving directly from the 1st to the 2nd with no rest. They were 2 sets of 5 for Super Slow Chest Flies, taking a full 10 seconds to lower the weight and a full 10 seconds to lift it; and 3 sets of 12, 12 and 20 for Parallel Bar Reverse Grip Chest Dips
Then hit 3 sets of 1 for Slow Weighted Pull-ups with Intra-Rep Pauses, taking 5 seconds to pull from a dead hang to the midpoint, pausing and squeezing for 10 seconds, then taking 5 seconds to pull from the midpoint to the chest. Repeating the process as I lowered.
Then moved onto 3 sets of 13 for Double Impact DB Pull-overs, getting 1 1/4 reps for every rep with the 1/4 rep being in the stretched position.
Hit 3 sets of 8 for Gymnastics Rings Archer Pull-ups
Then got in 3 sets of 10 for Bent Over Barbell Rows
Nailed 3 sets of 20, 18 and16 for Reverse Crunch Roll-ups
Finished up with 3 sets of 14, 14 and 12 for V-ups
Great stuff!!
Here's a quick video of one of the sets of the Archer Pull-ups:
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