Thursday May 31st morning

Great morning today!!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some sweet Joint Mobility and Flexibility work

Hit 3 sets of 30 for Weighted Push-ups

Got in some nice Isometric Power Flexes for the Entire Back and the Biceps

Great morning!!

Wednesday May 30th

Wonderful day today!!

This morning was:

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility work

Hithe following Mini-Flows:

2 minutes of Down Dog to Up Dog Spinal Waves

2 minutes of Twisting Crescent Lunges

2 minutes of Crab Reaches

2 minutes of Shin Box Extensions

Hit some strong Isometric Power Flexes for the Butt, Quads, Hams, Calves, and Tibia Muscles

The evening was:

Awesome Flexibility work and a little improv flow work

Great day!!


Here's a video of one of the flows: Splits to Handstand to Splits:

And a pic:

Tuesday May 29th night

Awesome night tonight!!

Hit 3 sets of 3 per side for Slow High Round Kicks with a 10 seconds hold at full extension

Got in 3 sets of 10 per side for High Round Kicks, 5 fast and 5 slow

Hit 3 sets of 10 per side for High Hook Kicks to High Round Kicks, 5 slow and 5 fast

Got in 3 set of 10 per side for Low Round Kicks to High Round Kicks, 5 slow an 5 fast

Great back-off week drilling!!

Tuesday My 29th morning

Great morning today!!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some nice Joint Mobility and Flexibility work

Hit the following Bar Athletics Drills:

3 sets of 10 for Freestanding Handstand Push-ups

3 sets of 4, 3 and 3 for High Bar Front Lever Lifts

3 sets of High Bar Front Lever Holds

3 sets of High Bar Back Lever Holds

3 sets of high Bar Bent-arm Lever Holds

2 sets of 15 for a High Bar Leg Raise Variations

2 sets of  per side of Human Flag Holds

Also hit some sweet Isometric Power Flexes for the Chest and Triceps

Great morning!!


Here's a link to the YouTube video of the Leg Raise Variation:



https://youtu.be/ksreBj8dsbY


Hope you enjoy!!


And a fun little pic from this morning too =)




I guess there's no pic, for some reason the site won't let me upload =(

Monday May 28th A great start to the Back Off Week

Great start to the Back off Week today!!

Hit Isometrics and Isometric Power Flexes for the Neck

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit some good Joint Mobility and Flexibility work.

Got in the following Hand Balance and Bar Athletic Work:

3 sets of Handstand Variations

3 sets of 5 for High Bar Radial Pull-ups

3 sets per side for 1-arm Bent-arm Lever Holds

3 sets of 5 for High Bar Muscle Ups

3 sets of Planche Leans

3 sets of 5 for High Bar Toe Touch Pull-ups

3 sets per side for Air Baby Holds

3 sets of 5 for High Bar Backwards and Forward Rolls

3 sets per side of Bent-arm Lever Variations

3 sets per side of QDR Extensions

3 sets per side of 1-arm Handstand Variations

3 sets per side of Rolling Bridge Variations 1

Great stuff!!



Here's a quick video of the final set of High Bar Muscle Ups, not bad for being the first one's since early last fall, lol:

Sunday May 27th

Wonderful day today!!

This morning was Joint Mobility Work

This evening was:

3 sets of 10 for Military Press

3 sets of 10 for Lateral Raises

3 sets of 10 for Full Range Delt Contractions

3 sets of 10 for Biceps Curls

3 sets of 10 for Spider Curls

3 sets of 10 for Hercules Curls

3 sets of 10 for Triceps Pressdowns

3 sets of 10 for Overhead Extensions

3 sets of 10 for Kickbacks

5 sets of 20 for Weighted Pelvic Rocks

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great workout!

And, a great way to finish off the training cycle!

Saturday May 26th

Great day today!!

This morning was all Joint Mobility Work

This evening was:

3 sets of 10 for Eagle Flex

3 sets of 10 for Full Range Lat Contractions

3 sets of 10 for Full Range Pec Contractions

3 sets of 10 for Bent Rows

3 sets of 10 for Prayer's Press

3 sets of 10 for Full Back Contractions

Great stuff!!

Friday May 25th night

Great night of training!!

Started out with 3 sets of 11/5/5, 10/5/5 and 10/5/5 for Leg Curls with Drop Sets

Hit 2 sets of 15 seconds per side for 1-leg Static Contraction Leg Curls

Hit 3 sets of 12/5/5, 12/5/5 and 12/5/5 for Leg Extensions with Drop Sets

Got in 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Extensions

Hit 3 sets of 10 for DVR Squats

Finished up with 3 sets of 10 per side for DSR Reverse Wrist Curls

Great stuff!!

Friday May 25th morning

Great morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some sweet Joint Mobility and Flexibility Work

Hit the following Hand Balance and Acrobatic Work:

3 sets of Handstand Combinations

3sets per side of Rolling Bridge Variation 1

3 sets per side of Super Sissy Squats

3 sets per side of Squat to Bent-arm Straddle Handstand to Squat and Back

3 sets per side of QDR Extensions

3 sets per side of Rolling Bridge Variation 2

Great stuff!!

Thursday May 24th night

Wonderful night tonight!!

Started out with 3 sets of 9 for Overhead Barbell Press

Then hit 8 sets of 8 with only 10 seconds of rest between sets for Seated DB Lateral Raises

Hit 3 sets of 10 per side for 1-arm Rear Delt DB Raises

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

Moved onto 3 sets of 8 for Barbell Curls

Hit 3 sets of 8 for Incline DB Curls

Then hit 3 sets of 8 for Barbell Perfect Curls

Moved onto 3 sets of 12 for Triceps Pressdowns

Hit 3 sets of 15 for Overhead Rope Extensions

Then hit 3 sets of 10 per side for 1-arm Triceps Pressdowns

Moved onto 5 sets of 20 for Weighted Pelvic Rocks

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great night!!

Thursday May 24th morning

Fantastic morning today!

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

Then hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some sweet Joint Mobility and Flexibility work

Hit the following Kicking Drills and Acrobatic Drills:

3 sets of 3 per side for High Slow Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Side Kicks, 5 slow and 5 fast

3 sets of 10 per side for Crescent Kicks, 5 slow and 5 fast

3 sets of 10 per side for Reverse Crescent Kicks, 5 slow and 5 fast

3 sets per side of Rolling Bridge Variations 1 with a 5 seconds hold

Finished up with 3 rounds of the Ring of Fire

Awesome morning!!

Wednesday May 23rd

Awesome day today!!

The morning was:

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some Awesome Joint Mobility Work

Then hit the following Mini-flows, Hand Balances and High Bar Work:

3 sets of 10 for Freestanding Handstand Push-ups

3 set for High Bar Front Lever Holds

2 minute of Down Dog to Up Dog Spinal Waves

3 sets of High Bar Back Lever Holds

2 minutes of Twisting Crescent Lunges

3 sets of High Bar Bent-arm Lever Holds

2 minutes of Crab Reaches

2 minutes of Shin Box Extensions

3 sets per side of Human Flag Holds

Finished up with 3 rounds of the Ring of Fire

The evening was:

3 sets of 35 for Weighted Adductor Flies

Then an awesome Flexibility session

Great stuff!!



Here's a link to the YouTube video of the final set of High Bar Bent-arm Lever Holds:



https://youtu.be/bERRacCTW_k

And a fun pic from this evening's flexibility session too:

Tuesday May 22nd night

Incredible night tonight!! Felt awesome!!

Hit 3 sets of 10, 10 and 7 per side for 1-arm DB Chest Flies with no rest, simply went right, left, right, left, right and left.

Then hit 8 sets of 8 with only 10 seconds rest between sets for Weighted Parallel Bar Reverse Grip Chest Dips

Hit 3 set of 10 for Leiderman's Press

Then hit 3 sets of 10 seconds per side for Chest Isometrics

Moved onto 3 sets of 10 for Slow Arched Back Sternum Pull-ups

Then hit 3 sets of 6 for Slow Pull-ups with a 3 Seconds Contraction at the top on each rep

Hit 8 sets of 8 with only 10 seconds of rest between sets for Reverse Grip Barbell Bent Rows

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

Then hit 3 sets of 10 seconds per side for Back Isometrics

Great stuff!!!

Tuesday May 22nd morning

Wonderful morning today!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following Kicking (no putting the foot down during the set) and Acro Drills:

3 sets of 3 per side for High Slow Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low Round Kicks to High Round Kicks, 5 slow and 5 fast

2 sets of 30 seconds for Impromptu Kicking/Shadow Kicking

3 sets per side of Rolling Bridge Variation 1

Then hit 3 rounds of the Ring of Fire

Great morning!!

Monday May 21st night

Fantastic training tonight!! Felt Awesome!!

Hit 3 sets of 10 for DVR Squats

Hit 3 sets of 15 per side for Pistols

Hit 8 sets of 8 with only 10 seconds of rest between sets for Weighted Sissy Squats

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Extensions

Moved onto 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 with only 10 seconds of rest between sets for Weighted Leg Curl/Hip Thrusts

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved onto 3 sets of 10 per side for DSR Wrist Curls

Then hit 3 sets of 35 for Weighted Adductor Flies

Finished with some sweet Isometric and Relaxed Stretching

Great night!! Loved it!!

Here's a quick Pistol Pic:

Monday May 21st morning

Great morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following High Bar work and Hand Balance Work

5 sets of 10 for Freestanding Handstand Push-ups

3 sets of Handstand Variations

3 sets of 5 for High Bar Backwards and Forwards Rolls

3 sets per side of 1-arm Bent-arm Lever Holds

3 sets of 5 for High Bar Radial Pull-ups

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Holds

3 sets per side for Bent-arm Lever Variations

3 sets per side for QDR Extensions

3 sets of 3 per side for Rolling Bridge Variations 1

3 sets of 3, 3 and 5 for High Bar Toe Touch Pull-ups

And hit 3 rounds of the Ring of Fire

Great stuff!!


Here's a quick pic:

And a YouTube Link to the Video of the Final Set of High Bar Backwards and Forwards Rolls:

https://youtu.be/ua1_o_VJiYA

And a Video of the Final Set of Toe Touch Pull-ups:

Sunday May 20th

Easy day today!!


The morning was Joint Mobility work

In the evening, we had some family obligations and didn't make it to train.

Looking forward to tomorrow!!

Saturday May 19th

Great day today!!

The morning was Joint Mobility work.

The evening was:

3 sets of 10 for Eagle Flex

3 sets of 10 for Full Range Lat Contractions

3 sets of 10 for Full Range Pec Contractions

3 sets of 10 for Bent Rows

3 sets of 10 for Prayer's Press

3 sets of 10 for Full Back Contractions with a 7 seconds static contraction at full extensions.

Great stuff!!

Friday May 18th night

Awesome training tonight!

Hit 3 sets of 10/5/5, 10/5/5 and 10/5/5 for Leg Curls with Drop Sets. Hitting the 10 with the working weight, dropping some weight and hitting 5, dropping some more and hitting 5.

Hit 2 sets of 15 and 12 seconds per side for 1-leg Static Contraction Leg Curls

Got in 3 sets of 15/5/5, 15/5/5 and 15/5/5 for Leg Extensions with Drop Sets, Hitting 15 with the working weight, dropping some weight and hitting 5, then dropping some more and hitting 5

Hit 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Extensions

Got in 3 sets of 10 for DVR Squats

Hit 3 sets of 10 per side for DSR Reverse Wrist Curls

Then hit3 sets of 30 for Weighted Adductor Flies

Finished up with Isometric and Relaxed Stretching.

Great stuff!!

Friday May 18th morning

Fantastic morning today! Feeling amazing and alive!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following Hand Balance and Acrobatic Flows:

3 sets of Handstand Combinations

3 sets per side  of Rolling Bridge Variation 1

3 sets per side of Super Sissy Squats

3 sets per side of Squat to Bent-arm Straddle Handstand to Squat and Back

3 sets per side of Rolling Bridge Variation 2

3 sets per side of QDR Extensions

And 3 sets of 3 per side for Monkey Flips.


Great stuff!

Here's a fun pic from the practice:

And a nice video of one of the Squat to Bent-arm Straddle Handstand to Squat and Back Sets:

Thrusday May 17th night

Interesting night tonight.

Felt just beat up and beat down.

Melissa and I decided to take the night off.

Looking forward to tomorrow.

Thursday May 17th morning

Great morning today!!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some killer Joint Mobility and Flexibility work

Hit the following Kicking Drills and Acrobatic Drills:

3 sets of 3 per side for High Slow Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Hicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Side Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Reverse Crescent Kicks, 5 slow and 5 fast

3 sets per side of Rolling Bridges

Then hit 3 rounds of the Ring of Fire


Awesome morning!!

Wednesday May 16th

Tremendous day today!!

The morning was:

Isometrics and Isometric Power Flexes for the Neck

Vacuum Practice and Isometric Power Flexes for the Midsection

Joint Mobility work.

The following Mini-flows:

2 minutes of Down Dog to Up Dog Spinal Waves

2 minutes of Twisting Crescent Lunges

2 minutes of Crab Reaches

2 minutes of Shin Box Extensions

3 rounds of the Ring of Fire

The evening was:

3 sets of 30 for Weighted Adductor Flies

Isometric and Relaxed Flexibility work

Great day!!

Tuesday May 15th night

Awesome night tonight!!

Hit 3 sets of 10 per side for 1-arm Chest Flies with no rest in between, simply went from right to left to right to left to right to left

Hit 8 sets of 8 with only 10 second of rest between sets for Weighted Parallel Bar Reverse Grip Chest Dips

Hit 3 sets of 10 for Leiderman's Press

Hit 3 sets of 10 seconds per side for Chest Isometrics

Then moved onto 3 sets of 10, 10 and 9 for Slow Arched Back Sternum Pull-ups

Hit 3 sets of 6 for Slow Pull-ups with a 3 seconds Static Hold at the top on each rep

Hit 8 sets of 8 with only 10 seconds rest between sets for Barbell Reverse Grip Bent Rows

Hit 3 set of 10 per side for 1-arm Meadow's Rows

Finished up with 3 sets of 10 seconds for Back Isometrics

Great stuff!!

Tuesday May 15th morning

Wonderful Morning today!!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some killer Joint Mobility and Flexibility work

Hit the following Kicking Drills (No putting the foot down during he set) and Acrobatic Drills:

3 sets of 3 per side for High Slow Round Kicks with a 10 second Static Hold at Full Extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets 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 to High Round Kick, 5 slow and 5 fast

3 sets per side of Rolling Bridges

Then hit 3 rounds of the Ring of Fire

Great stuff!!


Here's a picture of Swing Splits:

And the Video too:

Monday May 14th night

Incredible training tonight! Hard as hell, but awesome as hell too!!

Hit 3 sets of 10 for Barbell Hack Squats

Hit 3 sets of 10 for Barbell Front Squats

Hit 8 sets of 8 with only 10 seconds of rest between sets for Weighted Sissy Squats

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Extensions

Moved onto 3 sets of 8 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 with only 10 seconds of rest between sets for Weighted Leg Curl/ Hip Thrusts

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved onto 3 sets of 10 per side for DSR Wrist Curls

Then hit 3 sets of 30 for Weighted Adductor Flies

Finished up with a mixture of Isometric and Relaxed Stretching.

Awesome night!!

Monday May 14th morning

Awesome morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work.

Hit the following Acrobatic and Hand Balance work:

5 sets of 10 for Freestanding Handstand Push-ups

3 sets of Handstand Variations

3 sets per side of 1-arm Bent-arm Lever Holds

3 sets of Planche Leans

3 sets per side of Rolling Bridges

3 sets per side of 1-arm Handstand Variation

3 sets per side for Air Baby Holds

3 sets per side for Bent-arm Lever Variations

3 sets per side for QDR Extensions

Hit 3 rounds of the Ring of Fire

Awesome morning!!

Sunday May 13th

Wonderful day today!!

The morning was Joint Mobility

Got some extra Hand Balance and Acrobatic Play in during the Afternoon

The evening was:

3 set of 14, 14 and 12 per side for 1-arm Landmine Overhead Press

3 sets of 15 per side for 1-arm Landmine Lateral Raises

3 sets of 15 per side for1-arm Landmine Front Raises

3 sets of 15 per side for 1-arm Landmine Rear Delt Raises

Moved onto 2 sets of 21 for Barbell Biceps Curl "21's"

Hit 2 sets of 15 and 12 for DB Curls

Hit 2 sets of 12 for Standing DB Concentration Curls

Hit 2 sets of 12 for DB Hammer Curls

Hit 2 sets of 10 for DVR Biceps Curls

Moved onto 2 sets of 21 for Barbell French Press "21's"

Hit 2 sets of 15 for Triceps Rope Pushdowns

Hit 2 sets of 15 for Overhead Rope Extensions

Hit 2 sets of 35 for Triceps Bench Dips

Hit 2 sets of 10 for DVR Triceps Pressdowns

Got in 5 sets of 18 for Weighted Pelvic Rocks

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great night!!

Saturday May 12th

Awesome day today!!

The morning was Joint Mobility work

The evening was:

3 sets of 10 for DVR Eagle Flex

3 sets of 10 for DVR Full Range Lat Contraction

3 sets of 10 for DVR Full Range Pec Contraction

3 sets of 10 for DVR Bent Rows

3 sets of 10 for DSR Prayer's Press

3 sets of 10 for DVR Full Back Contraction with 7 seconds hold at the top of the movement

Great stuff!!

Friday May 11th night

Fantastic training tonight!

Hit 3 sets of 10/5/5, 10/5/5 and 9/5/5 for Drop Set Leg Curls

Hit 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Curls

Then hit 3 sets of 15/5/5, 15/5/5 and 12/5/5 for Drop Set Leg Extensions

Moved onto 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Extensions

Then hit 3 sets of 10 for DVR Squats

Hit 3 sets of 10 per side for DSR 1-arm Reverse Wrist Curls

Got in 3 sets of 30 for Weighted Adductor Flies

Then finished with some good Isometric and Relaxed Stretching.

Great night!!

Friday May 11th morning

Wonderful Morning Today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Nailed some awesome Joint Mobility and Flexibility work

Got in 3 sets of the following flows:

3 sets of Handstand Combinations

3 sets of Rolling Bridge Work in each Direction

3 sets of Super Sissy Squats to each side

3 sets of Squat to Bent-arm Straddle Handstand to Squat on each side

Hit 3 rounds of the Ring of Fire

Great morning!!

Thursday May 10th evening

Fantastic Night of Training!!

Started out with 3 sets of 10 for Barbell Overhead Press

Hit 8 sets of 8 with only 10 seconds rest between sets for Seated DB Lateral Raises

Got in 3 sets of 10 per side for 1-arm DB Rear Delt Raises

Hit 3 sets of 10 seconds per side for 1-arm Isometric Lateral Raises

Moved onto 3 sets of 10 for Barbell Biceps Curls

Hit 3 sets of 8, 7 and 7 for Incline DB Curls

Got in 3 sets of 8 for Barbell Perfect Curls

Moved onto 3 sets of 12, 12 and 11 for Triceps Pressdowns

Hit 3 sets of 11 for Overhead Rope Extensions

Got in 3 sets of 10 per side for 1-arm Triceps Pressdowns

Moved onto 5 sets of 15 for Weighted Pelvic Rocks

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great stuff!!

Thursday May 10th morning

Great morning today!!

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

Vacuum Practice and Isometric Power Flexes for the Midsection

Joint Mobility and Flexibility work

Then hit the following Kicking Drills, no putting the foot down during the sets:

3 sets of 3 per side for Slow High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Side Kicks, 5 slow and 5 fast

3 sets of 10 per side for Reverse Crescent Kicks, 5 slow and 5 fast

Then hit 3 rounds of the Ring of Fire

Awesome morning!!

Wednesday May 9th

Wonderful day today!!

The morning was:

Isometrics and Isometric Power Flexes for the Neck

Vacuum Practice and Isometric Power Flexes for the Midsection

Joint Mobility work

And these mini flows, taking 2 minutes per flow:

4 Down Dog to Up Dog Spinal Waves

4 Twisting Crescent Lunges

4 Crab Reaches

4 Shin Box Extensions

Then hit 3 rounds of the Ring of Fire

The evening was

3 sets of 40 for Weighted Adductor Flies

Followed by Isometric, Relaxed and Weighted Stretching.

Great day and night!!

Tuesday May 8th night

Awesome training tonight, felt strong and wonderful!!

Started out with 3 sets of 10 per side for 1-arm DB Chest Flies with no rest, simply went from the right to the left to the right to the left to the right to the left

Then hit Weighted Parallel Bar Reverse Grip Chest Dips for 8 sets of 8 with only 10 seconds of rest between sets

Moved onto 3 sets of 10 for Leiderman's Press

Then hit 3 sets of 10 seconds per side for Chest Isometrics

Moved onto 3 sets of 10, 8 and 8 for Gironda Style Arched Back Sternum Pull-ups

Hit 3 sets of 5 for Slow Pull-ups with a 3 seconds Static Hold at the top on each rep

Then hit 8 sets of 8 for Barbell Reverse Grip Bent Rows taking only 10 seconds of rest between sets

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

Finished up with 3 sets of 10 seconds per side for Back Isometrics

Great stuff!!

Tuesday May 8th morning

Great morning today!!

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

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work.

Hit the following Kicking Drills, no putting the foot down during the set:

3 sets of 3 per side for High Slow Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low Round to High Round Kicks, 5 slow and 5 fast

3 sets of10 per side for Low Round to Mid Round to High Round Kicks to High Hook Kicks to High Round Kicks, 5 slow and 5 fast

Then hit 3 rounds of the Ring of Fire

Great morning!!

Monday May 7th night

Great training tonight!

Started with 3 sets of 10, 10 and 8 for Barbell Hack Squats

Hit 3 sets of 10 for Barbell Front Squats

Got in 8 sets of 8 for Weighted Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Extensions

Moved onto 3 sets of 8 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Weighted Leg Curl/ Hip Thrusts with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds for Isometric Leg Curls

Got in 3 sets of 10 per side for DSR Wrist Curls

Got in 3 sets of 35 for Weighted Adductor Flies

Finished up with Isometric and Relaxed Stretching

Great night!!

Monday May 7th morning

Great morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following Hand Balances:

5 sets of 10 for Freestanding Handstand Push-ups

3 sets of Handstand Hold Variations

3 sets per side of 1-arm Bent-arm Lever Holds

3 sets of Planche Leans

3 sets per side of Air Baby Holds

3 sets per side of Bent-arm Lever Variations

3 sets per side of QDR Holds

Hit 3 rounds of the Ring of Fire

Played around with a few more Handstands and Human Flags just for the heck of it.

Here's some pics from this morning

Great stuff today!!

Sunday May 6th

Great day today also, and an awesome finish to the first week of the cycle!!

The morning was all about Joint Mobility work.

The evening was:

3 sets of 12 per side for 1-arm Landmine Overhead Press

3 sets of 12 per side for 1-arm Landmine Lateral Raises

3 sets of 12 per side for 1-arm Landmine Front Raises

3 sets of 15, 12 and 15 per side for 1-arm Landmine Rear Delt Raises

Moved onto 2 sets of 21 for Barbell Curl "21's"

Hit 2 sets of 15 for DB Curls

2 sets of 15 for Standing, B Over DB Concentration Curls

2 sets of 15 for DB Hammer Curls

2 sets of 10 for DVR Biceps Curls

Then hit 2 sets of 21 for Barbell French Press "21's"

2 sets of 12 for Triceps Rope Pressdowns

2 sets of 15 for Overhead Rope Extensions

2 sets of 30 for Triceps Bench Dips

2 sets of 10 for DVR Triceps Pressdows

5 sets of 15 for Weighted Pelvic Rock

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great stuff!!

Saturday May 5th

Great day today.

The morning was all about Joint Mobility Work

The evening was:

3 sets of 10 for DVR Eagle Flex

3 sets of 10 for DVR Full Range Lat Contraction

3 sets of 10 for DVR Full Range Pec Contractions

3 sets of 10 for DVR Bent Rows

3 sets of 10 for DSR Prayers Press

3 sets of 10 for DVR Full Back Contractions

Great stuff!!

Friday May 4th evening

Awesome training tonight!!

Started out with 3 sets of Drop Set Leg Curls hitting 10/5/5, 9/5/5 and 8/5/5 on each set

Then hit 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Curls

Moved onto 3 sets of Drop Set Leg Extensions hitting 15/5/5, 14/5/5 and 12/5/5 on each set

Then hit 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Extensions

Moved onto 3 sets of 10 for DVR Squats

Finished up with 3 sets of 10 per side for DSR Reverse Wrist Curls

Great stuff!!

Friday May 4th morning

A very nice morning today!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility Work

Hit the following Flows:

3 sets of Handstand Combinations
3 sets of Rolling Bridges
3 sets of Squat to Bent-arm Straddle Handstand to Squat and Back
3 sets of Super Sissy Squats
3 sets of Bent-arm Lever Combinations

And then got in 3 rounds of the Ring of Fire

Great stuff!!!

Thursday May 3rd evening

Great night tonight!

Started out with 3 sets of 9 for Barbell Overhead Press

Then hit 8 sets of 8 for Seated DB Lateral Raises with only 10 seconds of rest between sets

Moved onto 3 sets of 10 per side for Standing 1-arm DB Rear Delt Raises

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

From there it was 3 sets of 9 for Barbell Biceps Curls

Then 3 sets of 7, 7 and 6 for Incline DB Curls

Moved onto3 sets of 6 for Barbell Gironda Style Perfect Curls

Moved onto 3 sets of 12, 11 and 10 for Triceps Pressdowns

Hit 3 sets of 10 for Overhead Rope Extensions

Then hit 3 sets of 8 per side for 1-arm Triceps Pressdowns

Moved onto 5 set of 13 for Weighted Pelvic Rocks

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great stuff!!

Thursday May 3rd morning

Awesome morning today!!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work.

Hit the following Kicking Drills, no putting the foot down:

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 High Round Kicks, 5 slow and 5 fast
3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast
3 sets of 10 per side for High Side Kicks, 5 slow and 5 fast

Hit 3 rounds of the Ring of Fire

Awesome stuff!!



Here's a quick pic:

Wednesday May 2nd

Great day today!!

The morning went like this:

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum work and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility work

Hit the following Mini-Flows:

4 Down Dog Spinal Waves to Up Dog and Back
4 Shin Box Extensions
4 Twisting Crescent Lunges
4 Crab Reaches

Then hit 3 rounds of the Ring of Fire

The evening was:

3 sets of 35 for Weighted Adductor Flies

Followed by a killer Flexibility session

Awesome stuff!!


Here's a quick video of having some fun with the Hang Splits or Chair Splits:

Tuesday May 1st night

Great training tonight!!

Started out with 3 sets of 10 per side for 1-arm Chest Flies, taking no rest between sets. Moved directly from the right to the left to the right to the left to the right to the left

Hit 8 sets of 8 for Parallel Bar Reverse Grip Chest Flies taking only 10 seconds of rest between sets

Then hit 3 sets of 10 for Leiderman's Press

Moved onto 3 sets of 10 seconds per side for Chest Isometrics

Then hit 3 sets of 10, 8 and 8 for Gironda Style Arched Back Sternum Pull-ups

Moved onto 3 sets of 5, 4 and 4 for Pull-ups with a 3 seconds pause and squeeze at the top of each rep

Hit 8 sets of 8 for Barbell Reverse Grip Bent Rows taking only 10 seconds of rest between sets

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

Hit 3 sets of 10 seconds per side for Back Isometrics

Moved onto 6 rounds of Mountain Climber Sprints

Finished up with 6 rounds of Wall Drive Sprints

Great stuff!!

Tuesday May 2nd morning

Great morning today!!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following Kicking Drills, no putting the foot down during the set:

3 sets of 3 per side Slow High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low to High Round Kicks, 5 fast and 5 slow

3 sets of 10 per side for Low to Mid to High Round to High Hook to High Round Kicks, 5 slow and 5 fast

Then hit 3 rounds of the Ring of Fire!!


Great stuff!!

Monday April 30th night the first in the re-boot

Great training tonight!! Absolutely loved it!!

Started out with 3 sets of 10, 10 and 8 for Barbell Hack Squats

Hit 3 sets of 10 for Barbell Front Squats

Got in 8 sets of 8 with only 10 seconds rest in between sets for Sissy Squats

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved onto 3 sets of 6 per side for 1-leg Repetition Hamstring Briges

Hit 8 sets of 8 with only 10 seconds of rest in between sets for Leg Curl/ Hip Thrusts

Then hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved into a Super Set for the Calves, going right from the 1st move to the 2nd with no rest. They were 2 sets of 18 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 10 per side for DSR Wrist Curls

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

Finished up with a great session of Isometric and Relaxed Stretching

Great stuff!!


Here's a pic that says it all, you know it's a great leg night when your upper body is shaking.