Monday Dec 9th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Got in the following:

3 sets of 20 for Freestanding Handstand Push-ups
3 sets of 70 for Feet-elevated Push-ups

3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Abdominal Contractions

3 Rounds of 20 for the Ring of Fire

5 minutes of Qi Gung Practice

Great morning!!!

Sunday Nov 8th morning and night

Easy day and night tonight!!

Hit Joint Mobility during the morning

Got in Rest and Relaxation in the night!

Satruday Nov 7th night

Great training tonight!!

Hit 3 sets of 10 for DVR Crossover Press Downs

Got in 3 sets of 10 for DSR Leiderman Presses

Hit 3 sets of 10 for DVR Full Range Pec Contractions

Got in 3 sets of 10 for DVR Pull-ups

Hit 3 sets of 10 for DSR Seated Rows

Got in 3 sets of 10 for DVR Reverse Grip Pull-ups

Hit 3 sets of 10 for DSR Standing Bent Rows

Got in 2 sets of 20 seconds for Isometric Shrugs

Hit 3 sets of 20 for Pelvic Rocks

Got in 3 sets of 15, 15 and 12 for Parallel Bar Leg Raises

Finished up with Joint Mobility

Great night!!

Saturday Nov 7th morning

Easy morning today!!

Hit Joint Mobility work

Felt Great!!

Friday Dec 6th night

Great training today!!

Started out with 3 sets of 10, 6 and 20 for Barbell Military Press

Hit 3 sets of 10, 6 and 20 for DB Lateral Raises

Got in 3 sets of 10, 6 and 20 per side for 1-arm DB Rear Delt Raises

Hit 3 sets of 9, 6 and 20 for Barbell Biceps Curls

Got in 3 sets of 8, 7 and 20 for DB Alternating Biceps Curls

Called it good for the day after that.

Friday Dec 6th morning

Much better morning today! Feeling much better

Hit Joint Mobility work

Felt great!

Thursday Dec 5th night

Due to family stuff I ended up taking the night off!!

Feeling Exhausted!!

Thursday Dec 5th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in the following:

3 sets of 10 for DSR Leiderman Presses
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Overhead Biceps/Triceps Contractions
3 sets of 10 for DVR Upright Rows
3 sets of 10 for DVR Scapula Pull-ups
3 sets of 10 per side for 1-leg Lying Leg Curls
3 sets of 10 per side for 1-leg Seated Leg Extensions
3 sets of 10 for DVR Abdominal Contraction

3 sets of 80 for Wide Grip Push-ups
3 sets of 20 for Freestanding Handstand Push-ups
3 rounds of 20 for the Ring of Fire

Finished up with 5 minutes of Qi Gung Practice

Great morning!!

Wednesday Dec 4th night

Great night tonight!!

Started out with 16 sets of 7 for 2-handed Bruiser Clubbell Swipes. Hitting them in 16 minutes

Also hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!

Wednesday Dec 4th morning

Great morning today!!

Hit Joint Mobility work

Got in 3sets of 10 for DSR Neck Work in each direction, tilting to the left and to the right

Hit 3 rounds of 20 for the Ring of Fire

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Great morning!!

Tuesday Dec 3rd night

Great training tonight!!

The protocol for everything but the abdominal work is the same:

The first set is aiming for 10-12 reps taking a full 5 seconds to lift the weight and a full 5 seconds to lower it on each rep

The second set is meant to be as heavy as possible for the 6-8 rep range

Then the third set is meant to go for the burn, hitting failure at the15-20 rep range

Here's the moves:

Hit 3 sets of Weighted Straight Bar Dips getting 5, 8 and 20 reps respectivley

Got in 3 sets of 2, 6 and 20 for Barbell Floor Press

Hit 3 sets of 10, 12 and 20 per side for 1-arm Half Jack Knife Cable Chest Flies

Got in 3 sets of 10, 7 and13 for Wide Grip Lat Pull Downs

Hit 3 sets of 10, 7 and 10 for Straight Arm Rope Lat Pulls

Got in 3 sets of 10, 10 and 20 per side for 1-arm DB and KB Bent Rows

Hit 3 sets of 9, 10 and 20 for Barbell Bent Rows

Got in 2 sets of 15 for Barbell Shrugs

Then hit 3 sets of 20 for Pelvic Rocks

Got in 3 sets of 15, 12 and 10 for V-ups

Finished up with Joint Mobility work

Great night!!

Tuesday Dex 3rd morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 20 for Freestanding Handstand Push-ups

3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3sets of 10 for DVR Biceps/Triceps Contractions
3 sets of 10 for DVR Military Press
3 sets of 10 for DVR Reverse Grip Pull-ups
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Lying Leg Presses
3 sets of 10 for DVR Abdominal Contractions

3 rounds of 20 for the Ring of Fire

Finished up with 5 minutes of Qi Gung Practice

Great morning!!

Monday Dec 2nd night

Great training tonight!!

Started out with 1 set of 4 for Super Sow DB Overhead Presses taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep

Hit 1 set of 6 for Super Slow Seated DB Lateral Raises using the same protocol as above

Got in 1 set of 3 for Seated Super Slow DB Rear Delt Raises with the same protocol

Hit 1set of 4 for Super Slow Barbell Biceps Curls using the same protocol

Got in 1 set of 4 for Super Slow Incline DB Curls with the same protocol

Hit 1set of 3 for Super Slow Barbell Spider Curls with the same protocol

Got in 1 set of 5 for Super Slow Triceps Press Downs with the same protocol

Hit 1 set of 4 for Super Slow Overhead Rope Extensions using the same protocol

Got in 1 set o f 3 for Super Slow Reverse Grip Triceps Press Downs with the same protocol

Hit 3 sets of 15 per side for Side Plank Hip Raises

Finished up with Joint Mobility work

Great night!!

Monday Dec 2nd morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Got in the following:

3 sets of 50 for Atlas Push-ups
3 sets of 10 per side for DSR Forward and Backwards Neck Work

3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

3 rounds of 20 for the Ring of Fire

Finished up with 5 minutes of Qi Gung Practice

Great stuff!

Sunday December 1st morning and night

Great day today!!

The morning was Joint Mobility work

The evening was Rest

Felt awesome!!

Saturday Nov 30th night

Great training tonight!!

Started out with 1 set of 4 for Barbell Super Slow Back Squats taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep

Hit 1 set of 4 for Super Slow Sissy Squats with the same protocol as above

Got in 1 set of 6 for Super Slow Straight Leg Bridges with the same protocol

Hit 1 set of 5 for Super Slow Leg Extensions with he same protocol

Got in 1 set of 5 for Super Slow Leg Curls with the same protocol

Hit 2 sets of 20 per side for Weighted 1-leg Donkey Calf Raises

Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Hit 1 set of 20 seconds for Isometric Abductor Flex

Got in 1 set of 20 seconds for Isometric Adductor Flex

Finished up with Joint Mobility work

Great night!!

Satruday Nov 30 morning

Easy morning today!!

Hit Joint Mobility work

Great stuff!!

Friday November 29th night

Great training tonight!!

Started out with 1 set of 5 for Super Slow DB Chest Flies, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep

Hit 1 set of 4 for Super Slow Incline Press with the same protocol as above

Got in 1 set of 3 for Super Slow Bench Press with the same protocol

Hit 1 set of 5 for Super Slow Lat Pull Downs, with the same protocol

Got in 1 set of 5 for Super Slow Reverse Grip Pull Downs with the same protocol

Hit 1 set of 3 for Super Slow Seated Cable Rows with the same protocol

Got in 1 set of 5 for Super Slow Reverse Grip Seated Cable Rows with the same protocol

Hit 1 set of 20 seconds for Isometric Shrugs

Got in 3 sets of 15 for Cable Crunches

Hit 3 sets of 15, 20 and 20 for Weighted Frog Crunches

Finished up with Joint Mobility Work

Great night!

Friday Nov 29th morning

Good morning today!!

Took it a little easier today.

Just hit Joint Mobility work

Felt good.

Thursday Nov 28th night

Great training tonight!!

Started out with 3 sets of 3 per side for 1-arm KB Push Presses

Hit 2 sets of 8 and 6 for DB Scott's Presses

Got in 2 sets of 10 per side for 1-arm DB Lateral Raises

Hit 2 sets of 8 per side for 1-arm Lying DB Rear Delt Raises

Moved onto 2 sets of 10 and 8 for Alternating DB Biceps Curls

Hit 2 sets of 7 and 6 for Alternating DB Incline Curls

Got in 2 sets of 6/3 for Gironda Style Barbell Perfect Curls, hitting 6 normal reps immediately into 3 1/2 reps on each set

Moved onto 2 sets of 9 and 7 per side for 1-arm Triceps Press Downs

Got in 2 sets of 10 for Overhead Triceps Rope Extensions

Hit 2 sets of 20 for Feet-Elevated Bench Triceps Dips

Moved onto 2 sets of 15 per side for DB 1-arm Side Bends

Great night!!

Thursday Nov 28th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing    Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

3 sets of 80 for Wide Grip Push-ups
3 rounds of 20 for the Ring of Fire

10 minutes of Qi Gung Practice

Great morning!!

Wednesday Nov 27th night

Great night tonight!!

Hit 18 sets of 6 for Bruiser Clubbell 2-hand Swipes in 18 minutes. Hitting 1 set at the top of every minute

Then hit a nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!

Wednesday Nov 27th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of 10 on each side for DSR Neck Work, Tilting Left and Tilting Rght

Hit 3 rounds of 20 for the Ring of Fire

Got in 5 minutes of Qi Gung Practice

Great morning!!

Tuesday Nov 26th night

Great nigh tonight!!

Hit 3 sets of 3 for Standing Broad Jumps

Got in 2 sets of 10 for Barbell Front Squats

Hit 1 set of 7 for Barbell Conventional Deadlifts

Got in 2 sets of 17 and 15 for Landmine Hack Squats

Hit 2 sets of 12 and 11 for Leg Extensions

Got in 2 sets of 12 and 9 for Leg Curls

Moved onto 2 sets of 20/8 for 1-leg Standing Calf Raises, hitting 20 normal reps immediately into 8 X-reps on each set

Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Hit 1 set of 20 seconds for Isometric Adductor Flex

Got in 1 set of 20 seconds for Isometric Abductor Flex

Finished up with Joint Mobility work

Great night!!

Tuesday Nov 26th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in the following:

3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps/Triceps Contractions
3 sets of 10 for DVR Military Press
3 sets of 10 for DVR Reverse Grip Pull-ups
3 sets of 10 per side for DVR 1-leg Lying Leg Curls
3 sets of 10 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Abdominal Contractions

3 sets of 20 for Freestanding Handstand Push-ups
3 sets of 75 for Feet-elevated Push-ups
3 rounds of 20 for the Ring of Fire

Finished up with 10 minutes of Qi Gung Practice

Great morning!!

Monday Nov 25th night Chaos Training Cycle Here I come!!

Great training tonight!!

Hit 3 sets of 3 for Explosive Push-ups

Got in 3 sets of 10, 7 and 5 per side for 1-arm DB Chest Flies with no rest between sets, just went from the right immediately to the left immediately back to the right etc.

Hit 2 sets of 8 and 7 for Weighted Gironda Style Revere Grip Chest Dips

Got in 2 sets of 60 for a fun Push-up Combo, going from 12 Diamond Push-ups immediately into 12 Classic Push-ups immediately into 12 Wide Grip Push-ups immediately into 12 Archer Push-ups on each side

Moved onto 3 sets of 7/7, 7/7 and 7/7 for Weighted Pull-ups immediately into Weighted Scapula Retractions

Got in 2 sets of 6 seconds each per side for 1-arm Negative Pull-ups

Hit 2 sets of 10 and 8 for T-bar Rows

Got in 2 sets of 8 per side for Meadows Rows

Hit 2 sets of 12 for Barbell Shrugs

Moved onto 3 sets of 25 for Weighted Reverse Crunches

Hit 3 sets of 25, 25 and 20 for Weighted Frog Crunches

Finished up with Joint mobility work

Great night!!

Monday Nov 25th morning, the beginning of the Chaos Training Cycle

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck

Got in 3 sets of 10 for both Forward and Backwards Neck Work

Hit Joint Mobility work

Got in Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Hit the following:

3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

3 sets of 20 for Freestanding Handstand Push-ups
3 rounds of 20 for the Ring of Fire

Finished up with 5 minutes of Qi Gung Practice

Great morning!!

Sunday Nov 24th morning and night

Good day today

The morning was Joint Mobility work

The evening was rest

Saturday Nov 23rd morning and night

Great day today.

The morning was Joint Mobility work

The evening was rest

Friday Nov 22nd night

Easy night tonight.

Rest and Relaxation

Friday Nov 22nd morning

Great morning today!!

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DSR Leiderman Presses
3 sets of 10 per side for DVR Gorilla Flex 5
3 sets of 10 for DVR Triceps Press Downs
3 sets of 10 seconds for Isometric Samson Press Outs
3 sets of 10 seconds per side for BA-8/ BA-9 Isometric Back Flexes
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Lying Leg Presses
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Thursday Nov 21st night

Great night tonight!!

Hit 30 minutes of Iron Fusion Tai Chi

Felt amazing!!

Thursday Nov 21st morning

Excellent morning today!!

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Sinkran Chest Flex 1
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Overhead Biceps/ Triceps Contractions
3 sets of 10 for DVR Upright Rows
3 sets of 10 for DVR Sinkran Chest/ Lat Flex 3
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Wendesday Nov 20th night

Easy night again

Relaxed some more!

Wednesday Nov 20th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Crossover Press Downs
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 for DVR Hercules Curls/ Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 for DVR Reverse Grip Pull-ups
3 sets of 10 per side for DVR 1-leg Seated Leg Curls
3 sets of 10 per side for DVR Frog Flex 3
3 sets of 10 for DVR Around The World Midsection Flex

Great morning!!

Tuesday Nov 19th night

Easy night tonight.

Just relaxed

Tuesday Nov 19th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit 3 sets per side for 1-arm Elbow Lever Holds

Hit the following:

3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps and Triceps Contractions
3 sets of 10 for DVR Military Press
3 sets of 10 for DVR Scapula Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Forward and Backwards Abdominal and Lower Back Contractions

Great morning!!

Monday Nov 18th night

Great night tonight!!

Hit 30 minutes of Iron Fusion Tai Chi

Felt amazing!!

Monday November 18th morning

Great morning today!!

Feeling like myself today, and taking this week as a healing and re-zeroing week.

Today was:

3 sets of 3 for Wall Walk Bridges

Isometric Power Flexes and Isometric Work for the Neck

Vacuum Practice and Isometric Power Flexes for the Midsection

Yoga, Wrestlers and Gymnastics Bridge work

Joint Mobility work

Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

3 sets of Handstand Hold Variations

Also hit:

3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Monday Nov 11th night through Sunday November 17th night, what a weird week, a quick catch up!!

Man, it has been a weird week.

Got in great workouts and practices on Monday night, Tuesday morning and night and Wednesday morning and night. Then came down with some bad food poisoning.

It took my out of Thursday completely, and I took Friday, Saturday and Sunday to recover fully.

Crappy week!!

Monday Nov 11th morning, a whole new cycle begins

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Work and Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Got in the following:

3 sets of Handstand Hold Variations

4 sets of 20 for Freestanding Handstand Push-ups

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung

Great morning!!

Sunday Nov 10th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was Relaxation!

Satruday Nov 9th morning and night

Great day today!!

The morning was Joint Mobility work

The evening was Rest and Recovery!!

Friday Nov 8th night

Easy night tonight

Just Relaxed and Chilled!!

Friday Nov 8th morning

Wonderful morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching and Relaxed Stretching

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Thursday Nov 7th night

Nice and easy nigh tonight


Took it completely off!!

Thursday Nov 7th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Wednesday Nov 6th night

Awesome night tonight!!

Hit 20 sets of 5 in 20 minutes, taking one set at the start of each minute, for Bruiser Clubbell 2-hand Swings

Then got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Finished up with a nice walk

Great stuff!!

Wednesday Nov 6th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Tuesday Nov 5th night

Taking it easy this week

Took the night off and relaxed

Tuesday Nov 5th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Dynamic Stretching and Relaxed Stretching

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great night!!

Monday Nov 4th night

Easy night tonight!!

Started a back-off week.

Tonight was rest!

Monday November 4th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Work and Isometric Power Flexes for the Neck

Hit Joint Mobility work

Got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great stuff!!

Sunday November 3rd morning and night

Great day today!!

The morning was Joint Mobility work

The evening was off!!

Satruday Nov 2nd morning and night!!

Easy day today.

The morning was Joint Mobility work

I took the evening off and relaxed!!

Friday November 1st morning and night

Easy day today!!

The morning was:

3 sets of 3 for Wall Walk Bridges

Yoga, Wrestlers and Gymnastics Bridge work

Vacuum Practice and Isometric Power Flexes for the Midsection

Isometric Power Flexes for the Neck

Dynamic Stretching

Joint Mobility work

Relaxed Stretching

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-up
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished with 5 minutes of Qi Gung Work

The evening was rest and relaxation!!

Thursday Oct 31st night

Great training tonight!!

Hit 2 sets of 20 for DB Upright Rows

Got in 2 sets of 20 per side for 1-arm DB Lateral Raises

Hit 2 sets of 25 per side for Lying 1-arm DB Rear Delt Raises

Hit 2 sets of 20 for DB Biceps Curls

Got in 2 sets of 20 per side for Seated 1-arm DB Concentration Curls

Got in 2 sets per side for 1-arm DB Overhead Triceps Extensions

Hit 2 sets of 20 for DB Lying Triceps Extensions

Got in 2 sets of 20 per side for 1-arm DB Side Bends

Hit 2 sets of 20 per side for Oblique Crunches

Finished up with a nice walk

Great night!!

Thursday Oct 31st morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twists
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Wednesday Oct 30th night

Great night tonight!!

Hit a nice session of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.

Had a nice walk

Felt awesome!!

Wednesday Oct 30th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions

3 sets of 10 for DVR Shoulder Rolls

3 sets of 10 for DVR Wrist Twist Triceps Contractions

3 sets of 10 per side for DVR High Reaches

3 sets of 10 per side for DVR 1-arm Pull-ups

3 sets of 10 per side for DVR 1-leg Standing Leg Curls

3 sets of 10 for DVR Squats

3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Tuesday Oct 29th night

Awesome training tonight!!

Started out with 2 sets of 20 for Barbell Front Squats

Hit 1 set of 18 for Barbell Conventional Deadlifts

Got in 2 sets of 20 for Leg Extensions

Hit 2 sets of 20 for Leg Curls

Moved onto 2 sets of 20 per side for 1-leg Standing Calf Raises

Hit 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Got in 1 set of 20 seconds for Isometric Abductor Flex

Hit 1 set of 20 seconds for Isometric Adductor Flex

Finished with a nice walk

Great night!!

Tuesday Oct 29th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Dynamic Stretching

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Practice

Great morning!!

Monday Oct 28th night

Great training tonight!!

Hit 2 sets of 20 and 15 per side for 1-arm Full Jack Knife Cable Flies

Got in 2 sets of 20 per side for 1-arm Half Jack Knife Cable Flies

Hit 1 set of 20 per side for 1-arm Kneeling Cable Crossovers

Moved onto 2 sets of 20 for V-bar Lat Pull Downs

Hit 1 set of 15 for Reverse Grip Lat Pull Downs

Got in 2 sets of 17 and 18 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Seated Reverse Grip Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Moved onto 2 sets of 20 and 16 for Cable Crunches

Got in 2 sets of 20 for Weighted Frog Crunches

Finished up with a nice walk

Great night!!

Monday Oct 28th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Isometric Power Flexes and Isometric Work for the Neck

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Sunday Oct 27th morning and night

Great day today!!

The morning was Joint Mobility work

The evening was Rest and Recovery

Great stuff!!

Saturday Oct 26th night

Very nice training tonight!!

Hit 1 set of 20 per side for 1-arm Full Jack Knife Cable Flies

Got in 1 set of 20 per side for 1-arm Half Jack Knife Cable Flies

Hit 1 set of 20 per side for 1-arm Kneeling Cable Cross Overs

Got in 1 set of 20 for V-bar Lat Pull Downs

Hit 1 set of 20 for Reverse Grip Lat Pull Downs

Got in 1 set of 20 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Reverse Grip Seated Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Hit 1 set of 20 for Leg Extensions

Got in 1 set of 20 for Leg Curls

Hit 1 set of 20 for Barbell Front Squats

Got in 1 set of 20 for Weighted Sissy Squats

Hit 1 set of 20 per side for 1-leg Standing Calf Raises

Got in 1 set of 20 seconds per side for 1-leg Isometric Tibia Raises

Hit 1 set of 20 for DB Upright Rows

Got in 1 set of 20 per side for 1-arm DB Lateral Raises

Hit 1 set of 20 per side for 1-arm DB Lying Rear Delt Raises

Got in 1set of 20 for DB Biceps Curls

Hit 1 set of 20 per side for 1-arm Seated DB Concentration Curls

Got in 1 set of 20 per side for 1-arm Overhead DB Triceps Extensions

Hit 1 set of 20 for DB Lying Triceps Extensions

Got in 1 set of 20 seconds for Isometric Adductor Flexes

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Then got in 2 sets of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 reps of the full movement immediately into 20 reps of the 1/2 movement on each set

Hit 2 sets of 20 for Weighed Reverse Crunches

Finished up with a nice walk

Great night!!

Saturday Oct 26th morning

Great morning today!!

Hit the Joint Mobility work nicely!!

Great stuff!!

Friday Oct 25th night

Great day tonight!!

Took it easy with rest and relaxation today!!

Friday Oct 25th morning

Great morning today!!

Stared out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck

Got in Joint Mobility Work

Hit Dynamic Stretching and Relaxed Stretching

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Practice

Great stuff!!

Thursday Oct 24th night

Great training tonight!!

Started out with 2 sets of 20 for DB Upright Rows

Hit 2 sets of 20 per side for 1-arm DB Lateral Raises

Got in 2 sets of 20 per side for Lying 1-arm DB Rear Delt Raises

Hit 2 sets of 20 for DB Biceps Curls

Got in 2 sets of 20 per side for 1-arm DB Seated Concentration Curls

Hit 2 sets of 20 per side for 1-arm DB Overhead Triceps Extensions

Got in 2 sets of 20 for DB Lying Triceps Extensions

Hit 2 sets of 20 per side for 1-arm DB Side Bends

Got in 2 sets of 20 per side for Oblique Crunches

Finished up with a nice walk!!

Great stuff!!

Thursday Oct 24th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Hit 5 minutes of Qi Gung Work

Great morning!!!!

Wednesday Oct 23rd night

Great night tonight!!

Hit 20 minutes of 1-arm Kettlebell Snatch, Vo2 Max, protocols getting 40 sets of 8 reps per side in during the 20 minutes. Hitting 8 reps in 15 seconds on one side, resting for 15 seconds, hitting 8 reps in 15 seconds on the other side, resting for 15 seconds and repeating for 20 minutes

Hit Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in a nice walk

Great night!!

Wednesday Oct 23rd morning

Great morning!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Hit 5 minutes of Qi Gung Work

Great morning!!

Tuesday Oct 22nd night

Awesome training tonight!!

Started out with 2 sets of 20 for Barbell Front Squats

Hit 1 set of 20 for Barbell Conventional Dead Lifts

Got in 2 sets of 20 for Weighted Sissy Squats

Hit 2 sets of 20 and 18 for Leg Extensions

Got in 2 sets of 20 for Leg Curls

Then hit 2 sets of 20 per side for 1-leg Weighted, Slow and Pause Standing Calf Raises

Hit 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Got in 1 set of 20 seconds for Isometric Adductor Flexes

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with a nice walk

Great night!!

Tuesday Oct 22nd morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Dynamic Stretching

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great stuff!!

Monday Oct 21st night

Great night tonight!!

Started out with 2 sets of 20 per side for 1-arm Full Jack Knife Cable Flies

Hit 2 sets of 20 per side for 1-arm Half Jack Knife Cable Flies

Got in 1 set of 20 per side for 1-arm Kneeling Cable Crossovers

Moved onto 2 sets of 20 for V-bar Lat Pull Downs

Hit 1 set of 15 for Reverse Grip Lat Pull Downs

Got in 2 sets of 20 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Reverse Grip Seated Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Then hit 2 sets of 20 for Cable Crunches

Got in 2 sets of 20 for Weighted Frog Crunches

Hit a nice walk to cool down

Great night!!

Monday Oct 21st morning

Excellent morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit Isometric Work and Isometric Power Flexes for the Neck

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Hit 5 minutes of Qi Gung Work

Great morning!!

Sunday Oct 20th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was rest and a nice walk

Great day!!

Saturday Oct 19th night

Awesome training tonight!!

Hit the following at about 80% intensity compared to the Monday, Tuesday and Thursday training sessions:

1 set of 20 per side for 1-arm Full Jack Knife Cable Chest Flies

1 set of 20 per side for 1-arm Half Jack Knife Cable Chest Flies

1 set of 20 per side for Kneeling 1-arm Cable Crossovers

1 set of 20 for V-bar Lat Pull Downs

1 set of 20 for Reverse Grip Lat Pull Downs

1 set of 20 per side for 1-arm Standing Cable Rows

1 set of 20 for Reverse Grip Seated Cable Rows

1 set of 20 per side for 1-arm Machine Shrugs

1 set of 20 for Leg Extensions

1 set of 20 for Leg Curls

1 set of 20 for Barbell Front Squats

1 set of 20 for Sissy Squats

1 set of 20 per side for 1-leg Standing Calf Raises

1 set of 20 seconds per side for 1-leg Isometric Tibia Raises

1 set of 20 seconds for Isometric Adductor Flex

1 set of 20 seconds for Isometric Abductor Flex

1 set of 20 for DB Upright Rows

1 set of 20 per side for 1-arm DB Lateral Raises

1 set of 20 per side for 1-arm Lying DB Rear Delt Raises

1 set of 20 for DB Biceps Curls

1 set of 20 per side for 1-arm Seated DB Concentration Curls

1 set of 20 per side for 1-arm DB Overhead Triceps Extensions

1 set of 20 for DB Lying Triceps Extensions

Then hit the rest with 100% intensity, they were:

2 sets of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 full reps immediately into 20 half reps

2 sets of 20 for Weighted Reverse Crunches

Finished up with a nice walk

Great night!!

Saturday Oct 19th morning

Easy morning today!!

Hit Joint Mobility work

Great stuff!!

Friday Oct 18th morning and night

Great day today!!

The morning started out with Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Great morning!

The evening was Rest and Recovery.

Great stuff!!

Thursday Oct 17th night

Great training tonight!!

Hit 2 sets of 20 for DB Upright Rows

Got in 2 sets of 20 per side for 1-arm DB Lateral Raises

Hit 2 sets of 20 per side for 1-arm Lying DB Rear Delt Raises

Moved onto 2 sets of 20 for DB Biceps Curls

Hit 2 sets of 20 per side for 1-arm Seated DB Concentration Curls

Moved onto 2 sets of 20 per side for 1-arm DB Overhead Triceps Extensions

Hit 2 sets of 20 for DB Lying Triceps Extensions

Moved onto 2 sets of 20 per side for 1-arm DB Side Bends

Hit 2 sets of 20 per side for Oblique Crunches

Finished up with a nice walk

Great night!!

Thursday Oct 17th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets per side for Air Baby Hold Variations

Hit 3 sets of Straddle Planche Holds

Got in Joint Mobility work

Hit Dynamic Stretching

Got in 5 minutes of Qi Gung Practice

Great morning!!

Wednesday Oct 16th night

Great night tonight!!

Hit a nice session of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in a nice long walk

Great stuff!!

Wednesday Oct 16th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in the following conditioning:

2 minutes of Rope Skipping

6 rounds of Wall Drive Sprints

6 rounds of Double Clubbell Rock-it Sprints

12 minutes of Hindu Squats getting in 350 reps

Then hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Great morning!!

Tuesday Oct 15th night

Great training tonight!!

Started out with 2 sets of 20 for Barbell Front Squats

Then hit 1 set of 20 for Barbell Conventional Deadllifts

Got in 2 set of 15 and 20 for Weighted Sissy Squats

Hit 2 sets of 20 and 14 for Leg Extensions

Got in 2 sets of 20 for Leg Curls

Hit 2 sets of 20 per side for 1-leg Slow and Paused, Weighted, Standing Calf Raises

Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Hit 1 set of 20 seconds for Isometric Adductor Flexes

Got in 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with a nice cool down walk

Great stuff!!

Tuesday OCt 15th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in Dynamic Stretching Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 20 minutes of Continuous Clubbell Conditioning

Hit 5 minutes of Qi Gung Practice

Great morning!!

Monday Oct 14th night, The first night of the new training cycle!!

Awesome training tonight!!

Started out with 2 sets of 20 per side for 1-arm Full Jack Knife Cable Chest Flies

Hit 2 sets of 20 per side for 1-arm Half Jack Knife Cable Chest Flies

Got in 1 set of 15 per side for 1-arm Cable Crossovers

Moved onto 2 sets of 20 and 10 for V-bar Lat Pull Downs

Hit 1 set of 15 for Reverse Grip Lat Pull Downs

Got in 2 sets of 20 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Reverse Grip Seated Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Moved onto 2 sets of 20 and 15 for Weighted Cable Crunches

Got in 2 sets of 25 for Weighted Frog Crunches

Finished up with a really nice walk

Great first night for the cycle!!

Monday Oct 14th morning The Start of the New Training Cycle

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes and Isometric Work for the Neck in all Directions

Got in Joint Mobility work

Hit Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in 3 sets per side for 1-arm Elbow Lever Holds

Hit 3 sets of Handstand Hold Variations

Got in 5 minutes of Qi Gung Practice

Great morning!!

Sunday Oct 13th morning and night

Easy day today!

The morning was Joint Mobility work

The evening was Rest and Relaxation!!

Saturday Oct 12th morning and night

Great day today!!

The morning was Joint Mobility work

The evening was Rest and Relaxation!!

All excited for next week!

Friday Oct 11th morning and night

Great day today!!

The morning was:

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Dynamic Stretching and Relaxed Stretching

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Extensions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standging Leg Curls
3 sets of 10 for DVR Squats
3 sets 0f 10 for DVR Abdominal Contractions

Hit 5 minutes of Qi Gung Practice

Great morning!!

The evening was rest and relaxation!!

Great time!!

Thursday Oct 10th night

Easy night tonight!!

It was all about rest and relaxation!

Looking forward to next week!

Thursday Oct 10th morning

Awesome morning today!!

Hit 3 sets of Handstand Hold Variations

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

Hit Joint mobility work

Felt Awesome!!

Wednesday Oct 9th night

Great night tonight!!

Hit a great session of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Felt wonderful!!

Wednesday Oct 9th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in 3 sets of Straddle Planche Holds

Hit 5 minutes of Qi Gung Practice

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Excellent stuff!!

Tuesday Oct 8th night

Easy night tonight!!

Hit Rest and Recovery!!

Felt nice!

Tuesday Oct 8th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in a nice 15 minutes of Dr. Len Schwartz inspired Weighted Conditioning

Hit 5 minutes of Qi Gung Practice

Got in 3 sets per side for Air Baby Hold Variations

Hit some Dynamic Stretching

Played around with some random Hand Balances

Great morning!!

Monday Oct 7th night

Great night tonight!!

Hit a very nice 30 minute session of Iron Fusion Tai Chi Chuan

Felt awesome!!

Great night!

Monday Oct 7th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Isometric Power Flexes and Isometric Work for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in the following:

3 sets per side for 1-arm Elbow Lever Holds

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

And hit 5 minutes of Qi Gung Work

Great morning!!

Sunday Oct 6th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was rest and relaxation!!

Felt nice!!

Saturday Oct 5th morning and night

Easy day and night today!!

The morning was Joint Mobility work

The evening was off as a start to an early back-off week.

Friday Oct 4th night

Easy night tonight!!

Hit rest and relaxation. Thought about calling it for the training cycle and making next week a back off week

Friday Oct 4th morning

Easy morning today!!

Just hit my Joint Mobility work

Felt nice!!

Thursday Oct 3rd night

Great training tonight!!

Started out with a super set, moving directly from the 1st move into the 2nd without resting. They were:

a.) 1 set of 10 for Straight Arm Lat Pulls

immediately into

b.) 1 set of 10 for Reverse Grip Lat Pulldowns

Then hit 1 set of 10 per side for 1-arm Standing Cable Rows

Got in 1 set of 25 for Machine Shrugs

Then got in another super set, moving right from the 1st move into the 2nd with no rest. They were:

a.) 1 set of 10 for DB Lateral Raises

immediately into

b.) 1 set of 10 for DB Upright Rows

Then hit 1 set of 10 for DB Rear Delt Raises

Moved onto 1 set of 10 for DB Biceps Curls

Then hit 2 sets of Abdominal Reverse Crunch Roll-outs, getting 20 reps of the full movement right into 20 reps of 1/2 the movement on each set

Got in 2 sets of 25 for Weighted Frog Crunches

Great night!!

Thursday Oct 3rd morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of Handstand Hold Variations

Hit 5 minutes of Qi Gung Practice

Great morning!!

Wednesday Oct 2nd morning and night!!

Great day today!!

The morning was:

Hit 3 sets of 3 for Wall Walk Bridges

Got in 3 sets of Straddle Planche Holds

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Great Morning!!


The evening was:

Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday Oct 1st night

Easy night tonight!!

It was all about rest and recovery!

Great stuff!

Tuesday October 1st morning

Easy morning today!!

Had a rough night sleep last night so I went very basic this morning.

Hit Just my basic Joint Mobility work


Feeling better now.

Monday Sept 30th night

Wonderful training tonight!!

Started out with a Super Set going right form the 1st move into the 2nd with no rest in between. They were:

a.)  1 set of 15 for Weighted Sissy Squats

Immediately into

b.) 1 set of 15 for Feet Close Together Barbell Back Squats

Then hit 1 set of 15 per side for 1-leg Normal Leg Extensions

Got in 1 set of 15 for Leg Curls

Moved onto another Super Set, going right from the 1st move into the 2nd with no rest. They were:

a.) 1 set of 10 per side for 1-arm Incline Cable Flies

Immediately into

b.) 1 set of 10 for Incline Press

Then hit1 set of 10 per side for 1-arm Jack Knife Cable Flies

Moved onto 1 set of 10 for Overhead Rope Extensions

Then hit 1 set of 10 per side for 1-arm Negative Triceps Pressdowns

Great night!!

Monday Sept 30th morning

Great morning today!!

Started out with     3 sets of  3for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Work and Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Got in 3 sets of each side for 1-arm Elbow Lever Holds

Hit 5 minutes of Qi Gung Practice

Great morning!!

Sunday Sept 29th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was Rest and Recovery!

Great stuff!!

Saturday Sept 28th night

Great training tonight!!

Started out with a Super Set, going right from the 1st move into the 2nd with no rest in between. They were:

a.) 1 set of Straight Arm Lat Pulls hitting 9 normal reps with a 2-1-4 protocol immediately into 4 X-reps in the stretch position immediately into a 10 seconds Static Hold at peak contraction immediately into 1 6-second negative rep

Immediately into

b.) 1 set of Reverse Grip Lat Pulldowns hitting 9 normal reps with a 2-1-4 protocol immediately into 4 X-reps in the stretch position immediately into a 10 seconds Static Hold at peak contraction immediately into 1 6-seconds Negative rep

Then hit 1 set on each side for 1-arm Negative Standing Cable Rows, hitting 7 6-seconds Negative Reps per side

Moved onto 1 set of Machine Shrugs hitting 30 reps immediately into a 10 seconds Static Hold at peak contraction immediately into 6 6-seconds Negative Reps

Then hit a Super Set, going straight from the 1st move into the 2nd with no rest in between, they were:

a.) 1 set of DB Lateral Raises hitting 12 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the mid-point position, immediately into a 10 seconds Static Hold at Peak Contraction immediately into 3 6-seconds negative reps

Immediately into

b.) 1 set of DB Upright Rows hitting 9 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the    mid-point position immediately into a 10 seconds Static Hold at the peak contraction position immediately into 4 6-seconds Negative reps

Then hit 1 set of DB Rear Delt Raises hitting 12 normal reps with a 2-1-4 protocol immediately into 5 X-reps in the mid-point position immediately into a 10 seconds Static Hold at peak contraction immediately into 2 6-seconds negative reps

Then hit 1 set of Super Slow DB Biceps Curls with a static hold, taking 5 seconds to lift the weight from start to the middle, holding the middle for 10 second then taking another 5 seconds to lift the weight from the middle to the top. Then taking 5 seconds to lower the weight from the top to the middle, holding the weight at the middle for 10 seconds then taking another 5 seconds to lower the weight from the middle to the bottom.


Then hit 2 sets of Abdominal Reverse Crunch Roll-ups hitting 20 normal reps immediately into 20 1/2 reps on each set

Then hit 2 sets of 25 for Weighted Frog Crunches

Great nigh!!

Saturday Sept 28th morning

Easy morning today!!


Good Joint Mobility work


Felt wonderful!

Friday Sept 27th night

Easy night tonight

It was all about recovery!

Felt awesome!!

Friday Sept 27th morning

Easy morning today

I wasn't feeling it so I just hit basic Joint Mobility work

Felt nice!!

Thursday Sept 26th night

Great training tonight!!

Started out with a super set, going directly from the first movement into the second without any rest. They were:

a.)  1 set of Weighted Sissy Squats hitting 15 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the stretched position, immediately into 3 6-seconds negative reps

b.) 1 set of Feet Close Barbell Back Squats hitting 15 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position.

Then hit 1 set per side for 1-leg Negative Leg Extensions hitting 8 6-seconds negative reps per sdie

Moved onto 1 set of 15 for Leg Curls using the 2-1-4 protocol. Went easy on these to continue to let the hamstring heal.

Then hit 2 sets per side for Weighted 1-leg Slow and Paused Standing Calf Raises hitting 20 normal reps and 10 X-reps on the first set and 18 normal reps and 8 X-reps on the second

Moved onto another superset, going directly from the first movement into the second without rest. They were:

a.) 1 set per side of 1-arm Incline Cable Flies hitting 9 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the stretch position immediately into a 10 seconds static hold at peak contraction immediately into 5 6-seconds negative reps

b.) 1 set per side for 1-arm Negative Incline Presses getting 4 6-seconds negative reps on each side

Then hit 1 set per side of 1-arm Jack Knife Cable Flies getting 15 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the stretch position immediately into a 10 seconds static hold at peak contraction immediately into 3 6-seconds negative reps

Moved onto 1 set of Overhead Rope Extensions hitting 12 normal reps using a 2-1-4 protocol immediately into 4 x-reps in the stretch position immediately into 2 6-seconds negative reps

Then got in 1 set on each side for 1-arm Negative Triceps Pressdowns hitting 5 6-seconds negative reps per side.

Great night!!

Thursday Sept 26th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of Handstand Hold Variations

Hit 5 minutes of Qi Gung Practice

Great morning!!

Wednesday Sept 25th morning and night

Great day today!!

The morning was:

3 sets of 3 for Wall Walk Bridges

Yoga, Wrestlers and Gymnastics bridge work

Vacuum Practice and Isometric Power Flexes for the Midsection

Joint Mobility work

3 sets of Straddle Planche Holds

5 minutes of Qi Gung Practice

Great morning!!

The evening was:

Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!!

Tuesday Sept 24th night

Easy night tonight!!

All about rest and recovery!!

Felt sweet!

Tuesday Sept 24th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 12 minutes of the 1-arm KB Snatch 15:15 Viking Warrior Vo2 Snatch Protocol, hitting 8 reps on 1 side in 15 seconds, resting for 15 seconds, hitting 8 reps on the other side in 15 seconds, resting for 15 seconds and continuing on for 12 minutes

Got in 3 sets per side for Air Baby Hold Variations

Hit 5 minutes of Qi Gung Practice

Great morning!!

Monday Sept 23rd night

Great training tonight!!

Started out with a Superset, going straight from the first movement into he second with no rest. They were:

a.) 1 set of 10 for Straight Arm Lat Pulls using a 2-1-4 protocol

immediately into

b.) 1 set of 10 for Reverse Grip Lat Pulldowns using a 2-1-4 protocol

Then hit 1 set of 10 per side for 1-arm Standing Cable Rows using a 2-1-4 protocol

Got in 1 set of 20 for Machine Shrugs using a 2-1-2 protocol

Moved onto another Superset going right from the 1st move to the 2nd with no rest. They were:

a.) 1 set of 10 for DB Lateral Raises using a 2-1-4 protocol

immediately into

b.) 1 set of 10 for DB Upright Rows using a 2-1-4 protocol

Then hit 1 set of 10 for DB Rear Delt Flies using a 2-1-4 protocol

Got in 1 set of 10 for DB Biceps Curls using a 2-1-4 protocol

Then hit 2 sets of 20/20 for Abdominal Reverse Crunch Roll-outs going from 20 full reps immediately into 20 half reps on both sets

Then hit 2 sets of 20 for Weighted Frog Crunches


Great night!!

Monday Sept 23rd morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk bridges

Hit Yoga, Wrestlers and Gymnastics bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Work and Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Got in 3 sets on each side for 1-arm Elbow Lever Holds

Hit 5 minutes of Qi Gung Practice

Great morning!!

Sunday Sept 22nd morning and nigh

Great day today!!

The morning was Joint Mobility work

The evening was rest and recovery!!

Love it!!

Saturday Sept 21st night

Great training tonight. A little more straight forward tonight. Everything was normal sets, taking a 2-1-4 protocol on each rep.

Started out with a super set of Weighted Sissy Squats right into Barbell Feet Close Together Back Squats, going from one right into the other with no rest. Hit 1 set of 15 for both

Hit 1 set of 15 per side for 1-leg Standard Leg Extensions

Got in 1 set of 15 for Leg Curls

Moved onto 2 Sets of 20 per side for 1-leg Slow and Paused Standing Calf Raises

Hit a Superset of 1-arm Incline Cable Flies and Incline Press, moving right from one immediately into the other. Hit 1 set of 10 on each side for the flies and 1 set of 10 for the press

Got in 1 set of 10 per side for 1-arm Jack Knife Cable Flies

Hit 1 set of 10 for Overhead Rope Extensions

Finished up with 1 set of 10 on each side for 1-arm Triceps Pressdowns

Great night!!

Saturday Sept 21st morning

Easy morning today

It was all about Joint Mobility work

Great stuff!!

Friday Sept 20th morning and night

Great day today!!

Started out the morning with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics bridge work

Got in Vacuum practice and Isometric Power Flexes for the Midsection

Hit 10 rounds of 1-arm KB Snatch Viking's Warrior Vo2 Max Protocol work, hitting 8 reps for every 15 seconds, hitting 15 seconds on, 15 seconds rest, 15 seconds on with the other side, 15 seconds rest, etc.

Got in Relaxed Stretching

Hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Great morning!!

The evening was rest and recovery

Great stuff!!

Thursday Sept 19th night

Great training tonight!!

Started out with a Superset, hitting the 1st move and going immediately into the second one. They were:

a.) 1 set of Straight Arm Lat Pulls hitting 8 normal reps with a 2-1-4 protocol immediately into 4 x-reps at the stretched position immediately into a 10 seconds static hold at peak contraction immediately into 1 6-seconds negative rep

immediately into

b.) Reverse Grip Lat Pulldowns hitting 5 normal reps with a 2-1-4 protocol immediately into 4 x-reps at the mid-point position immediately into a 5 seconds static hold at peak contraction immediately into 1 6-seconds negative rep

Then hit 1 set of 1-arm Standing Cable Row Negatives per side hitting 8 6-seconds negative reps on each side

Moved onto Machine Shrugs hitting 26 normal reps immediately into a 15 seconds static hold at peak contraction immediately into 6 6-seconds negative reps

Moved onto another super set, moving right from the 1st move into the 2nd move with no rest. They were:

a.) 1 set of DB Lateral Raises hitting 10 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 4 6-seconds negative reps

immediately into

b.) 1 set of DB Upright Rows hitting 7 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 2 6-seconds negative reps

Then hit 1 set of DB Rear Delt Raises getting 10 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 3 6-seconds negative reps

Moved onto 1 set of a Super Slow and Static Hold Barbell curl hitting 1 set with a 5 seconds lifting to the mid-point a 10 seconds hold at the middle a 5 seconds lifting to the top followed by a 5 seconds lowering to the midpoint, a 10 seconds hold at the middle and a 5 seconds lowering to the bottom

Then hit 2 sets of Abdominal Reverse Crunch Roll-outs, getting 20 slow and controlled reps followed immediately by 20 half reps on both sets

Got in 2 sets of Weighted Frog Crunches hitting 20 reps on each set

Great night!!

Thursday Sept 19th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit 3 sets of Handstand Hold Variations

Got in 5 minutes of Qi Gung Practice

Great stuff!!

Wednesday Sept 18th night

Great night tonight!!

Hit a nice mixture of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great stuff!!

Wednesday Sept 18th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of Straddle Planche Holds

Hit 5 minutes of Qi Gung Practice

Great stuff!!

Tuesday Sept 17th night

Great and easy night tonight!

It was all about rest and recovery!

Great stuff, and highly underrated!

Tuesday Sept 17th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit 3 sets per side for Air Baby Hold Variations

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 6 rounds of Wall Drive Sprints

Hit 6 rounds of Double Clubbell Mill Sprints

Got in 6 rounds of Double Clubbell Rock-it Sprints

Hit 6 rounds of Double Clubbell Alternating Shield Cast Sprints

Got in 5 minutes of Qi Gung Practice

Did a little Free Play with the Shaolin Sabre

Great morning!!

Monday Sept 16th night

Great training tonight!!

Started out with a super-set, hitting the 1st move and going immediately into the second one. It was:

Hit 1 set of Weighted Sissy Squats getting 15 normal reps with a 2-1-4 protocol, immediately into 3 X-reps in the stretch position, immediately into 2 6-seconds negative reps.

Immediately moved into Feet Close Together Barbell Back Squats hitting 10 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the Mid-point position

Moved onto 1 set on each side of 1-leg Negative Leg Extensions hitting 10 6-seconds negative reps per side

From there it was 1 set of Leg Curls hitting 15 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the mid-point position, then the hamstring injury that I've been dealing with started to act up so I stopped

Moved onto a Super-set, hitting the first move and then going immediately into the second one. It was:

Hit 1 set per side for 1-arm Incline Cable Flies getting 9 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the stretch position, immediately into a 10 seconds Static Hold at peak contraction, immediately into 3 6-seconds negative reps

Immediately moved into 1 set per side for 1-arm Negative Incline Presses getting 3 6-seconds Negative reps per side

Got in 1 set per side for 1-arm Jack Knife Cable Flies hitting 12 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the stretch position, immediately into a 10 seconds Static Hold at peak contraction, immediately into 2 6-seconds Negative reps

From there it was 1 set of Overhead Rope Extensions hitting 10 normal reps with a 2-1-4 protocol, immediately into 4 X-rep in the stretch position, immediately into 3 6-seconds negative reps

Got in 1 set per side for 1-arm Negative Triceps Pressdowns hitting 4 6-seconds Negative reps per side

Finished up with 2 sets per side for 1-leg Slow and Paused Weighted Standing Calf Raises hitting 18 normal reps immediately into 8 X-reps on each side for each set

Great night!!

Monday Sept 16th morning Start of the new training cycle and the new experiment

Great morning today!!

Looking very forward to the new training cycle and the new experiment!!

Today started with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Work and Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in 3 sets of 1-arm Elbow Lever Holds on each side

Hit 5 minutes of Qi Gung work

Great stuff!!

Sunday Sept 15th morning and night

Awesome day today!!

The morning was Joint Mobility work

The evening was Rest and Relaxation

All Set for the new Training Cycle tomorrow!!

Saturday Sept 14th morning and night

Great today!!

The morning was Joint Mobility work

The evening was Rest and Recovery

Great stuff!!

Friday Sept 13th morning and night

Great day today!

The morning was:

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit Relaxed Stretching

Got in 5 minutes of Qi Gung Practice

Great morning!!

The evening was Rest and Recovery

Good stuff!!

Thursday Sept 12th night

Easy night tonight!!

Rest and Relaxation!

Felt great!

How'd the 2nd experiment go?

Great experiment over this past training cycle!!

I started by adding rest days and more recovery.

I had 4 workouts, sessions a, b, c, and d; but only 3 sessions a week.

So each session was worked once every 7-10 days and had a full week off during the cycle.

Dropped the sets to just 1 set per exercise and took everything to complete failure, hitting positive failure, static failure and negative failure.

The results:


Each lift dramatically improved every session.

A ton stronger and in better condition

More muscle

Less Body Fat, even though my eating wasn't that great this cycle.

Body feels amazing!!

Looking forward to the next training cycle starting next week!!

Thursday Sept 12th morning

Great morning!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of Handstand Hold Variations

Hit 5 minutes of Qi Gung Practice

Great morning!!

Wednesday Sept 11th night

Great night tonight!!

Hit Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Felt wonderful!!

Wednesday Sept 11th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of Straddle Planche Holds

Hit 5 minutes of Qi Gung Practice

Great stuff!!

Tuesday Sept 10th night

Easy back off week night tonight!!

Just rested and relaxed!!

Felt great!!

Tuesday Sept 10th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets per side for Air Baby Hold Variations

Hit 5 minutes of Qi gung Practice

Great morning!!