Thursday, January 31, 2019

Thursday Jan 30th morning

Wonderful morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 100 for Wide Grip Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Power Flexes for the Neck in each direction

Hit Isometric Work for the Neck in each direction

Got in Joint Mobility work.

Hit the following:

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 for High Front Kicks, 5 slow and 5 fast

Great morning!!


Wednesday Jan 30th

Nice day today!!

The morning was:

Started out with 5 sets of 55 for Hindu Push-ups

Hit 4 sets of 40 for Reverse Push-ups

Got in 2 sets of 85 for Wide Grip-Push-ups

Hit 1 set of 30 for Archer Push-ups

Got in 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 Parallette Straddle Planche Holds
3 sets of Parallette V-sit Holds
3 sets of Parallette V-sit to Straddle Planche to V-sit
3 sets of Parallette Handstand Holds
3 sets of Parallette Bent-arm Lever Holds
3 sets of Parallette V-sit to Handstand to Straddle Planche to V-sit
3 sets of Parallette V-sit to Handstand to Bent-arm Lever to V-sit

Great morning!1

The evening was a mixture of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great day!


Here's a vid of some Parallette V-sit to Straddle Planche to V-sit





And a video of some Parallette V-sit to Handstand to Bent-arm Lever to V-sit




Tuesday Jan 29th night

Wonderful night tonight!!

Started out with 4 sets of 3 for Explosive Push-ups

Then hit a very nice MET-CON Bodyweight workout:

Without stopping resting or stopping you hit:

1 minute of Jowett Push-ups (got in 75) right into
3 minutes of Atlas Sit-ups (got in 50) right into
12 minutes of Hindu Push-ups (got in 370) right into
3 minutes of Atlas Sit-ups (got in 50) right into
1 minute of Jowett Push-ups (got in 65) right into
4 minutes of Milo DSR Contractions getting 20 in the first position, 20 in the second, 15 in the first and 15 in the second

Great workout!!

Loved it!

Tuesday, January 29, 2019

Tuesday Jan 29th morning

Wonderful morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 95 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets 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 Low Round Kick to High Round Kick, 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 5 per side for Crescent Kicks
3 sets of 5 per side for Reverse Crescent Kicks

Great morning!!





Monday Jan 28th night Back to some awesome training!!

Wonderful start to the new cycle tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Weighted and Elevated Pistol Squats

Got in 8 sets of 8 for Gironda Style 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 15 per side for 1-leg Repetition Hamstring Bridges

Got in 8 sets of 8 for Repetition Straight Leg Bridges with only 10 seconds of rest between sets

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

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

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

Moved onto 1 set of 20 seconds for Isometric Adductor Work

Hit 1 set of 20 seconds for Isometric Abductor Work

Finished up with Joint Mobility work

Great night!!

Monday, January 28, 2019

Monday Jan 28th morning Back to an acrobatic cycle

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 3 sets of 85 for Atlas Push-ups

Got in 2 sets of 85 for Classic Push-ups

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 Dynamic Stretching, Strength Stretching and Relaxed Stretching

Got in Isometric Power Flexes for the Neck in each direction

Hit 3 sets of 10 per side for DSR Neck Work, Looking in each direction

Hit 2 sets of 20 for all 4 directions for Neck Bridge Work

Got in the following:

3 sets per side for 1-arm Handstand Holds
3 sets per side for Air Baby Variations
3 sets of Straddle Planche Holds
3 sets per side for 1-arm Elbow Lever Holds
3 sets per side for 1-arm Bent-arm Lever Holds
3 sets per side for QDR Holds

Great morning!!




Sunday Jan 27th

Easy day today!!

The morning was Joint Mobility work

The evening was rest and recovery!

Saturday Jan 26th

Great day today!!

The morning started out with 6 sets of 10 for Classic Push-ups

Hit 3 sets of 10 per side for DSR Wrist Curls

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

Hit 3 sets of 10 for DVR Hand Openeners

Got in 3 sets of 10 for DVR Hand Closers

Hit 1 set of 30 for Archer Push-ups

Got in Joint Mobility work

Great morning!!

The evening was rest and relaxation!!

Great stuff!!

Friday Jan 25th night

Easy night again

Still on Missy and my make shift back-off week before starting the new cycle.

Had the night to rest and recover

Friday, January 25, 2019

Friday Jan 25th morning

Awesome morning today!!

Started out with 5 sets of 60 for Against the Wall Handstand Push-ups

Hit 5 sets of 65 for Jowett Push-ups

Got in 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 Relaxed Stretching work

Hit the following:

3 sets of Straddle Planche Holds
3 sets of 10 for DSR BA-1 Standing Rows
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 8 for DVR BA-3 Lower Back Contractions
3 sets of 10 for DSR Seated Rows
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 8 per side for DVR BA-4 Lower Back Contractions
3 sets of 10 for DVR BA-7 Full Back Flexes
3 sets of 10 for DVR Abdominal Contractions

Great morning!!




Thursday Jan 24th night

Easy night tonight!!

Melissa and I officially started a back-off week running from tonight through Sunday night.

The morning stuff will be normal, but the evening stuff for the next few days will be light.

That way we'll be ready for some awesome new training on the next cycle, and we'll be starting it right away!

Woo Hoo!

Thursday, January 24, 2019

Thursday Jan 24th morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 100 for Wide-Grip Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Power Flexes in each direction for the Neck

Hit Isometric Work in each direction for the Neck

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Elbow Lever Holds
3 sets of 10 for DVR Squats
3 sets of 10 per side for 1-leg DVR Standing Leg Curls
3 sets of 10 per side for 1-leg DVR Standing Leg Extensions
3 sets of 10 per side for DVR Lunges
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 per side for DSR Liederman Leg Press Outs
3 sets of 10 for DVR Standing Calf Raises
3 sets of 10 for DVR Standing Tibia Raises
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Wednesday Jan 23rd

Awesome day today!!

The morning was:

Started out with 5 sets of 55 for Hindu Push-ups

Hit 4 sets of 40 for Reverse Push-ups

Got in 2 sets of 85 for Wide Grip Push-ups

Hit 1 set of 30 for Archer Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastic 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 per side for DSR Overhead Triceps Extensions
3 sets of 8 per side for DSR Biceps Curls
3 sets of 10 per for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DSR Triceps Press Downs
3 sets of 6 per side for DSR Concentration Curls
3 sets of 10 for DVR Hercules Curls
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

The evening was a great mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!




Tuesday Jan 22nd night

Easy night tonight.

Missy and I had a scheduled night off.

Felt odd, lol!!

Tuesday, January 22, 2019

Tuesday Jan 22nd morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 90 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling 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 per side for Air Baby Variations
3 set of 10 for DVR Scott's Presses
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 per side for DSR SH-5 Rear Delt Contractions
3 sets of 10 per side for DSR SH-6 Lateral Raises
3 sets of 6 per side for DSR SH-8 Front Raises
3 sets of 15 per side for DSR SH-9 Shrugs
3 sets of 10 for DVR Abdominal Contractions

Great morning!!!




Monday Jan 21st night

Awesome night tonight!!

Started out with 3 sets of 20 seconds for Isometric Wall Squats

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

Got in 3 sets of 20 second per side for 1-leg Isometric Leg Extensions

Hit 4 sets of 20 seconds per side for 1-leg Isometric Glute/Hip/Leg Contractions

Hit 1 set of 20 seconds for Isometric Adductor Contractions

Got in 1 set of 20 seconds for Isometric Abductor Contractions

Got in 2 sets of 20 per side for 1-leg Slow and Pause Standing Calf Raises

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

Got in 3 sets of 20 seconds for Isometric Standing Abdominal Contractions

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

Got in 3 sets of 20 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!!

Monday Jan 21st morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 85 for Atlas Push-ups

Got in 2 sets of 80 for Classic Push-ups

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 Power Flexes for the Neck in each direction

Hit 3 sets of 10 per side for DSR Neck Work, looking in each direction

Got in 2 sets of 20 per each direction for Bridge Neck Work, Forwards, Backwards, Tilting to the Right and Tilting to the Left

Hit Joint Mobility work

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

Hit the following:

3 sets per side for 1-arm Handstand Holds
3 sets of 10 for DSR Liederman's Presses
3 sets of 6 per side for DVR Dry Land Swimming Presses
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 for DVR Crossover Press Downs
3 sets of 6 for DSR Prayer's Presses
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Sunday Jan 20th

Wonderful day today!!

The morning was Joint Mobility work

The evening was:

Started out with 1 set of 90 seconds for Timed Static Isometric Overhead Presses

Hit 1 set of 90 seconds for Timed Static Isometric Lateral Raises

Got in 1 set of 90 seconds for Timed Static Isometric Rear Delt Contractions

Hit 1 set of 90 seconds for Timed Static Isometric Biceps Curls

Got in 1 set of 90 seconds for Timed Static Isometric Triceps Extensions

Hit 2 sets of 20 for Finger Spear Push-ups

Got in 2 sets of 15 an 12 seconds per side for 1-arm Hangs

Finished up with Joint Mobility work

Great night!!

Saturday Jan 19th night

Awesome night tonight!!

Started out with 1 set of 90 seconds for Timed Static Isometric Chest Flexes

Hit 1 set of 80 seconds for Yielding Isometric Bottom Position Push-up Holds

Got in 1 set of 90 seconds for Timed Static Isometric Incline Presses

Hit 1 set of 90 seconds for Timed Static Isometric Pull-ups

Got in 1 set of 90 seconds for Timed Static Isometric Lat Pull-overs

Hit 1 set of 90 seconds for Timed Static Isometric Bent Rows

Got in 1 set of 90 seconds for Timed Static Isometric Seated Rows

Hit 1 set of 90 seconds for Timed Static Isometric Shrugs

Got in 1 set of 90 seconds for Timed Static Isometric Lower Back Contractions

Finished up with Joint Mobility work

Great night!!

Saturday Jan 19th morning

Wonderful morning today!!

Started out with 6 sets of 85 for Classic Push-ups

Hit 1 set of 30 for Archer Push-ups

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

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

Got in 3 sets of 10 for DVR Hand Openers

Hit 3 sets of 10 for DVR Hand Closers

Got in Joint Mobility work

Great morning!!

Friday Jan 18th night

Wonderful night tonight!!

Started out with 1 set of 90 seconds for Timed Static Isometric Wall Squats

Hit 1 set of 90 seconds for Timed Static Isometric Leg Curls

Got in 1 set of 90 seconds for Timed Static Isometric Leg Extensions

Hit 1 set of 90 seconds for Timed Static Isometric Adductor Contractions

Got in 1 set of 90 seconds for Timed Static Isometric Abductor Contractions

Hit 1 set of 90 seconds for Timed Static Isometric Tibia Raises

Got in 1 set of 90 seconds per side for Yielding Isometric 1-leg Standing Calf Raises

Hit 1 set of 90 seconds for Timed Static Isometric Frog Crunches

Finished up with Joint Mobility work

Great night!!

Friday, January 18, 2019

Friday Jan 18th morning

Wonderful morning today!!

Started out with 5 sets of 50 for Against the Wall Handstand Push-ups

Hit 5 sets of 65 for Jowett Push-ups

Got in 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 Relaxed Stretching work

Hit the following:

3 sets of Straddle Planche holds
3 sets of 10 for DSR BA-1 Standing Rose
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 6 for DVR BA-3 Lower Back Contractions
3 sets of 10 for DSR Seated Rows
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 6 per side for DVR BA-4 Lower Back Contractions
3 sets of 10 for DVR BA-7 Full Back Flexes
3 sets of10 for DVR Abdominal Contractions

Great morning!!




Thursday Jan 17th night

Awesome training tonight!!

Started out with 3 sets of 10 seconds for Isometric Overhead Presses

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

Got in 3 sets o 10 seconds per side for 1-arm Isometric Rear Delt Contractions

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

Moved onto 3 sets of 10 seconds per side for 1-arm Isometric Triceps Extensions

Hit 3 sets of 10 second per side for 1-arm Isometric Biceps Curls

Got in 3 sets of 10 seconds per side for Isometric "Milo" Contractions

Moved onto  3 sets of 10 seconds per side for 1-arm Isometric Wrist Curls

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

Then hit 3 sets of 20 seconds for Lying Isometric Abdominal Contractions

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

Got in 3 sets of 20 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!

Thursday, January 17, 2019

Thursday Jan 17th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 85 for Wide Grip Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Power Flexes and Isometric Work in all directions for the Neck

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Squats
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 per side for DVR Lunges
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 per side for DSR Liederman's Leg Press Outs
3 sets of 10 for DVR Standing Calf Raises
3 sets of 10 for DVR Standing Tibia Raises
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Wednesday Jan 16th

Great day today!

The morning was:

 Started out with 5 sets of 50 for Hindu Push-ups

Hit 4 sets of 35 for Reverse Push-ups

Got in 2 sets of 80 for Wide Grip Push-ups

Hit 1 set of 30 for Archer Push-ups

Got in 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 per side for DSR Overhead Triceps Extensions
3 sets of 8 per side for DSR Biceps Curls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DSR Triceps Pressdowns
3 sets of 6 per side for DSR Concentration Curls
3 sets of 10 for DVR Hercules Curls
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

The evening was:

Got in a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!




Tuesday Jan 15th night

Great night tonight!!

Started out with 3 sets of 10 seconds per side for 1-arm Isometric Chest Flies

Then hit 3 sets of 10 seconds per side for Isometric Chest Flexes

Moved onto 3 set of 10 seconds for Isometric Incline Presses

From there moved onto 3 sets of 10 seconds for Isometric Pull-ups

Hit 3 sets of 10 seconds for Isometric Lat Pull-overs

Got in 3 sets of 10 seconds per side for Isometric Lower Back Flexes

Hit 3 sets of 10 seconds per side for Seated Isometric Rows

Hit 1 set of 10 seconds for Isometric Shrugs

Moved onto 3 sets of 10 seconds for Standing Isometric Abdominal Contractions

Hit 3 sets of 10 seconds per side for 1-leg Isometric Leg Raises

Got in 3 sets of 10 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!

Tuesday, January 15, 2019

Tuesday Jan 15th morning

Wonderful morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 85 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastic Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Played with a few Handstand Holds of various types

Got in the following:

3 sets per side for Air Baby Variations
3 sets of 10 per side for DVR High Reaches
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 per side for DSR SH-5 Rear Delt Raises
3 sets of 10 per side for DSR SH-6 Lateral Raises
3 sets of 5 per side for DSR SH-8 Front Raises
3 sets of 10 for DSR SH-9 Shrugs
3 sets of 10 for DVR Abdominal Contractions

Great morning!!




Monday Jan 14th night

Great Isometric Night Tonight!!

Started out with 3 sets of 20 seconds for Wall Squat Isometrics

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

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

Got in 4 sets of 20 per side for 1-leg Isometric Hip/Glute/Leg Contractions

Hit 1 set of 20 seconds for Isometric Adductor Contractions

Got in 1 set of 20 seconds for Isometric Abductor Contractions

Hit 2 sets of 20 per side for Non-Isometric 1-leg Slow and Pause Standing Calf Raises

Got in 1 set of 20 seconds for Isometric Tibia Raises

Hit 3 sets of 20 seconds for Lying Isometric Abdominal Contractions

Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Raises

Hit 3 sets of 20 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!!

Monday, January 14, 2019

Monday Jan 14th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 70 for Atlas Push-ups

Got in 2 sets of 80 for Classic Push-ups

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Power Flexes for the Neck in each direction

Hit 3 sets of 10 per side for DSR Neck Work, looking in each direction

Got in 2 sets of 20 for all 4 directions for Neck Bridge Work

Hit Joint Mobility work

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

Hit the following:

3 sets per side for 1-arm Handstand Holds
3 sets of 10 for DSR Liederman's Press
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 per side for DSR Bull Elk 1 Flexes
3 sets of 10 for DVR Crossover Press Downs
3 sets of 6 for DSR Prayer's Presses
3 sets of 10 for DVR Abdominal Contractions

Great morning!!



Sunday Jan 13th

Great day today!!

The morning was:

Joint Mobility work

The evening was:

Started out with 1 set of 90 seconds for Timed Static Isometric Overhead Press

Hit 1 set of 90 seconds for Timed Static Isometric Lateral Raise

Got in 1 set of 90 seconds for Timed Static Isometric Rear Delt Contractions

Hit 1 set of 90 seconds for Timed Static Isometric Biceps Curl

Got in 1 set of 90 seconds for Timed Static Isometric Triceps Extensions

Hit 2 sets of 20 for Finger Spear Push-ups

Wasn't feeling the Towel Hangs today, so I took them off

Finished up with Joint Mobility work

Great day!!

Saturday Jan 12th night

Wonderful night tonight!

Started out with 1 sets of 90 seconds or Timed Static Isometric Chest Flex

Hit 1 sets of 70 seconds for Yielding Isometric Bottom Position Push-up Flex

Got in 1 sets of 90 seconds for Timed Static Isometric Incline Press

Moved onto 1 set of 90 seconds for Timed Static Isometric Pull-ups

Hit 1 set of 90 seconds for Timed Static Isometric Lat Pull Overs

Got in 1 set of 90 seconds for Timed Static Isometric Bent Rows

Hit 1 set of 90 seconds for Timed Static Isometric Seated Rows

Hit 1 set of 90 seconds for Timed Static Isometric Shrugs

Got in 1 set of 90 seconds for Timed Static Isometric Lower Back Contractions

Finished up with Joint Mobility work

Great night!!


Saturday Jan 12th morning

Great morning today!!


Started out with 6 sets of 80 for Classic Push-ups

Hit 1 sets of 20 for Archer Push-ups

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

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

Got in 3 sets of 10 for DVR Hand Openers

Hit 3 sets of 10 for DVR Hand Closers

Got in some awesome Joint Mobility work

Great morning!!


Friday Jan 11th night

Great night tonight!!

Started out with 1 sets of 90 seconds for Timed Static Isometric Wall Squats

Hit 1 set of 90 seconds for Timed Static Isometric Leg Curls

Got in 1 set of 90 seconds for Timed Static  Isometric Leg Extensions

Moved onto 1 sets of 90 seconds for Timed Static Isometric Adductor Contractions

Hit 1 set of 90 seconds for Timed Static Isometric Abductor Contractions

Got in 1 set of 90 seconds for Timed Static Isometric Tibia Raises

Hit 1 set of 90 seconds for Timed Static Isometric Crunches

Got in 1 set of 90 seconds per side for Yielding Isometric 1-leg Standing Calf Raises


Finished up with Joint Mobility work

Great night!

Friday, January 11, 2019

Friday Jan 11th morning

Wonderful morning today!!

Started out with 5 sets of 45 for Against the Wall Handstand Push-ups

Hit 5 sets of 60 for Jowett Push-ups

Got in 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 Relaxed Stretching

Hit the following:

3 sets per side for Straddle Planche Holds
3 sets of 10 for DSR Standing BA Rows
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 6 for DVR BA-3 Lower Back Contractions
3 sets of 10 for DSR Seated Rows
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 6 per side for DVR BA-4 Lower Back Contractions
3 sets of 10 for DVR BA-7 Full Back Contractions
3 sets of 10 for DVR Abdominal Contractions

Great morning!!









Thursday Jan 10th night

Awesome training tonight. Feeling amazing!!


Started out with 3 sets of 10 seconds for Isometric Overhead Presses

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

Got in 3 sets of 10 seconds per side for 1-arm Isometric Rear Delt Contractions

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

Moved onto 3 sets of 10 seconds per side for 1-arm Isometric Triceps Press Downs

Hit 3 sets of 10 seconds per side for 1-arm Isometric Biceps Curls

Got in 3 sets of 10 seconds per side for 1-arm Isometric "Milo" Contractions

Moved onto 3 sets of 10 seconds per side for 1-arm Isometric Wrist Curls

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

Got in 3 sets of 20 seconds for Standing Isometric Abdominal Contractions

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

Got in 3 sets of 20 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!!




Thursday, January 10, 2019

Thursday Jan 10th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 80 for Wide Grip Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Power Flexes for the Neck in each direction

Hit Isometric Work for the Neck in each direction

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Elbow Lever Holds
3 sets of 10 for DVR Squats
3 sets of 10 per side for 1-leg Standing DVR Leg Curls
3 sets of 10 per side for 1-leg Standing DVR Leg Extensions
3 sets of 10 per side for DVR Lunges
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 per side for DSR Liederman's Leg Press Outs
3 sets of 10 for DVR Standing Calf Raises
3 sets of 10 for DVR Standing Tibia Raises
3 sets of 10 for DVR Abdominal Contractions


Great morning!!




Wednesday Jan 9th

Awesome day today!!

The morning was:

Started out with 5 sets of 45 for Hindu Push-ups

Hit 4 sets of 30 for Reverse Push-ups

Got in 2 sets of 80 for Wide Grip Push-ups

Hit 1 set of 20 for Archer Push-ups

Got in 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 per side for DSR Overhead Triceps Extensions
3 sets of 8 per side for DSR Triceps Press Downs
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 8 per side for DSR Biceps Curls
3 sets of 6 per side for DSR Concentration Curls
3 sets of 10 for DVR Hercules Curls
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

The evening was a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night too!!


Speaking of Dynamic Stretching:




Tuesday Jan 8th night

Awesome Isometric Training tonight!!

Started out with 3 sets of 10 seconds per side for 1-arm Isometric Chest Flies

Hit 3 sets of 10 seconds per side for Isometric Chest Flexes

Got in 3 sets of 10 seconds for Isometric Incline Presses

Moved onto 3 sets of 10 seconds per side for Standing Isometric Bent Row/Deadlifts

Hit 3 sets of 10 seconds per side for Seated Isometric Rows

Got in 3 sets of 10 seconds for Isometric Pull-ups

Hit 3 sets of 10 seconds for Isometric Lat Pull-overs

Got in 3 sets of 10 seconds for Isometric Lower Back Flexes

Moved onto 3 sets of 10 seconds for Lying Isometric Abdominal Contractions

Hit 3 sets of 10 seconds per side for 1-leg Isometric Leg Raises

Got in 3 sets of 10 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!

Tuesday, January 8, 2019

Tuesday Jan 8th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 80 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling 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 per side for Air Baby Variations
3 sets per of 10 per side for DVR High Reaches
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 per side for DSR SH-5 Rear Delt Conractions
3 sets of 10 per side for DSR SH-6 Lateral Raises
3 sets of 5 per side for DSR SH-8 Front Raises
3 sets of 10 per side for DSR SH-9 Shrugs
3 sets of 10 for DVR Abdominal Contractions

Then finished up with 1 minute of Front Split Holds on each side, 1 minute of Van Damme Splits Holds and 1 minute of Spread Eagle Splits Holds

Great morning!!




Monday Jan 7th night

Awesome Classic Isometric Training tonight!! Felt wonderful!!

Started out with 3 sets of 20 seconds for Isometric Wall Chairs

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

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

Hit 4 sets of 20 seconds per side for 1-leg Isometric Leg/Glute/Hip Contractions

Got in 1 set of 20 seconds for Isometric Abductor Contractions

Hit 1 set of 20 seconds for Isometric Adductor Contractions

Got in 1 set of 20 seconds for Isometric Tibia Raises

Hit 2 sets of 18 per side for 1-leg Slow and Paused Standing Calf Raises (non-isometric)

Got in 3 sets of 20 seconds for Standing Isometric Abdominal Contractions

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

Got in 3 sets of 20 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work


Great night!!

Monday, January 7, 2019

Monday Jan 7th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit    4 sets of 65 for Atlas Push-ups

Got in 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 in each direction

Got in 3 sets of 10 per side for DSR Neck Work, looking in each direction

Hit 2 sets of 20 in all 4 directions for Bridge Neck Work

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 Handstand Holds
3 sets of 10 for DSR Liderman's Presses
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 per side for DSR Bull Elk 1 Flexes
3 sets of 10 for DVR Crossover Press Downs
3 sets of 6 for Prayer's Presses
3 sets of 10 for DVR Abdominal Contractions

Great morning!!




Sunday Jan 6th

Great day today!!

The morning was Joint  Mobility work

The evening was:

Started out with 90 seconds for Timed Static Isometric Overhead Presses

Hit 90 seconds for Timed Static Lateral Raises

Got in 90 seconds for Timed Static Rear Delt Contractions

Hit 90 seconds for Timed Static Biceps Curls

Got in 90 seconds for Timed Static Triceps Extensions

Hit 2 sets of 20 for Finger Spear Push-ups

Got in 2 sets of 20 and 10 seconds for Slick Towel Holds

Finished up with Joint Mobility work

Great night!!

Saturday Jan 5th night

Great night tonight!!

Started out with 90 seconds for Timed Static Isometric Chest Flexes

Hit 60 seconds for Yielding Isometric Bottom Position Push-up Holds

Got in 90 seconds for Timed Static Isometric Incline Presses

Hit 90 seconds for Timed Static Pull-ups

Got in 90 seconds for Timed Static Lat Pull-overs

Hit 90 seconds for Timed Static Bent Rows

Got in 90 seconds for Timed Static Seated Rows

Got in 90 seconds for Timed Static Shrugs

Got in 90 seconds for Timed Static Zercher Deadlifts

Finished up with Joint Mobility work

Great night!!

Saturday Jan 5th morning

Great morning today!!

Started out with Joint Mobility work

Hit 6 sets of 80 for Classic Push-ups

Got in 1 sets of 20 for Archer Push-ups

Hit the following:

3 sets of 10 per side for DSR Wrist Curls
3 sets of 10 per side for DSR Reverse Wrist Curls
3 sets of 10 for DVR Hand Openings
3 sets of 10 for DVR Hand Closings

Great morning!!

Friday Jan 4th nighttt

Awesome night tonight, the first night of Timed Static Isometric Work, using a 90 seconds protocol on almost all of the moves over the next few days.

Started out with 90 seconds for Timed Static Squats

Hit 90 seconds for Timed Static Leg Curls

Got in 90 seconds for Timed Static Leg Extensions

Hit 90 seconds for Timed Static Adductor Contractions

Got in 90 seconds for Timed Static Abductor Contraction

Hit 90 seconds for Timed Static Frog Crunches

Got in 90 seconds for Timed Static Tibia Raises

Hit 90 seconds per side for Yielding 1-leg Isometric Calf Raises

Finished up with Joint Mobility work

Great night!!

Friday Jan 4th morning

Great morning today!!

Started off with 5 sets of 40 for Against the Wall Handstand Push-ups

Hit 5 sets of 60 for Jowett Push-ups

Got in 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

Hit Relaxed Stretching

Got in the following:

3 sets of Straddle Planche Holds
3 sets of 10 for DSR Standing BA-1 Bent Rows
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 5 for DVR BA-3 Low Back Contractions
3 sets of 10for DSR Seated Rows
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 5  per side for BA-4 Lower Back Side Contractions
3 sets of 10 for DVR BA-7 Full Back Contractions
3 sets of 10 for DVR Abdominal Contractions

Great morning!!


Thursday Jan 3rd night

Great night of training tonight!!

Started out with 3 sets of 10 seconds for Isometric Overhead Presses

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

Got in 3 sets of 10 seconds per side for 1-arm Rear Delt Isometrics

Hit 3 sets of 10 seconds per side for1-arm Isometric Front Raises

Got in 3 sets of 10 seconds per side for Isometric Triceps Extensions

Hit 3 sets of 10 seconds per side for Isometric Biceps Curls

Got in 3 sets of 10 seconds per side for Isometric Biceps/Triceps "Milos" Contractions

Hit 3 sets of 10 seconds per side for Isometric Wrist Curls

Got in 3 sets of 10 seconds per side for Isometric Reverse Wrist Curls

Hit 3 sets of 20 seconds for Isometric Abdominal Contractions

Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Raises

Hit 3 sets of 20 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!!

Thursday, January 3, 2019

Thursday Jan 3rd morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 5 sets of 80 for Wide Grip Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in Isometric Power Flexes for the Midsection and Vacuum Practice

Hit Isometric Power Flexes for the Neck in each direction

Got in Isometric work for the Neck in each direction

Hit the following:

3 sets per side for 1-arm Elbow Lever Holds
3 sets of 10 for DVR Squats
3 sets of 10 per side for 1-leg DVR Standing Leg Curls
3 sets of 10 per side for 1-leg DVR Standing Leg Extensions
3 sets of 10 per side for DVR Lunges
3 sets of 10 for Lying DVR Leg Curls
3 sets of 6 per side for DSR 1-leg Liederman's Standing Leg Press Outs
3 sets of 8 for DVR Standing Calf Raises
3 sets of 8 for DVR Standing Tibia Raises
3 sets of 10 for DVR Abdominal Contractions

Hit a set of 55 seconds each for Front Splits (on each side), Van Damme Splits and Spread Eagle Splits

Great morning!!





Wednesday Jan 2nd

Great day today!! Awesome to be back into the swing of regular training!! Woo Hoo!!

This morning was:

Started out with 5 sets of 30 for Reverse Push-ups

Hit 5 sets of 40 for Hindu Push-ups

Got in 2 sets of 80 for Wide Grip Push-ups

Hit 1 set of 20 for Archer Push-ups

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in the following:

3 sets of 8 per side for DSR Overhead Triceps Extensions
3 sets of 8 per side for DSR Triceps Press Downs
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 8 per side for DSR Biceps Curls
3 sets of 6 per side for DSR Concentration Curls
3 sets of 8 for DVR Hercules' Curls
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

The night was Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!







Tuesday Jan 1st night

Awesome Isometric Training Tonight!! Enjoyed it even more than last night's session!

Started out with 3 sets of 10 seconds per side for 1-arm Isometric Chest Flies

Hit 3 sets of 10 seconds per side for Isometric Chest Presses

Got in 3 sets of 10 seconds for Isometric Incline Presses

Hit 3 sets of 10 seconds per side for Isometric Seated Rows

Got in 3 sets of 10 seconds per side for Isometric Standing Rows/Deadlift Combos

Hit 3 sets of 10 seconds for Isometric Pull-ups

Got in 3 sets of 10 seconds for Isometric Lat Pull-overs

Hit 3 sets of 10 seconds per position for Isometric Lower Back Flexes

Got in 1 set of 10 seconds for Isometric Shrugs

Hit 3 sets of 10 seconds for Standing Isometric Abdominal Flexes

Got in 3 sets of 10 seconds per side for 1-leg Isometric Leg Raises

Hit 3 sets of 10 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work!!

Great Night!!

Tuesday January 1st, 2019, Morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 80 for Feet-elevated Push-ups

Got in 1 set of 80 for Classic Push-ups

Hit 3 sets of 3 for Wall Walk Bridges

Got in 3 sets of 3 per side for Rolling 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 per side for Air Baby Variations
3 sets of 10 per side DVR High Reaches
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVRSH-3 Deltoid Raises
3 set of 10 per side for DSR SH-5 Rear Delt Contraction
3 sets of 10 per side for DSR SH-6 Lateral Raises
3 sets of 5 per side for DSR SH-8 Front Raises
3 sets of 1-0 per side for DSR Shrugs
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Monday Dec 31st night

Great new years eve workout tonight and the first one on the new Isometric Training Cycle!! Felt Awesome!!

Started out with 3 sets of 20 seconds for Isometric Wall Chairs, changing the foot position on each set

Then hit 3 sets of 20 seconds per side for 1-leg Leg Curl Isometrics, hitting one set at the start, one in the middle and one set at the end of the movement

Hit 3 sets of 20 seconds per side for 1-leg Leg Extension Isometrics, same protocol as above and in the movements to come.

Got in 4 sets of 20 seconds per side for 4 different Glute, Hip, Adductor, Abductor, Quad and Hamstring Isometrics

Hit 2 sets of 20 seconds for Isometric Adductor and Isometric Abductor Flexes, one set each

Got in 2 sets of 15 reps per side for 1-leg Slow and Paused Standing Calf Raises, not isometric

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

Got in 3 sets of 20 seconds for Lying Abdominal Isometrics

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

Got in 3 sets of 20 seconds per side for Isometric Side Bends

Finished up with Joint Mobility work

Great night!! Great first session!!

Monday Dec 31st morning, start of the new cycle!!

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 for Atlas Push-ups

Got in 2 sets of 80 for Classic Push-ups

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Isometric Power Flexes for the Midsection and Vacuum Practice

Got in Isometric Power Flexes for the Neck in each direction

Hit 3 sets of 10 per side for DSR Neck Work, Looking in each direction

Hit 2 sets of 20 for all 4 directions for Bridge Neck Work

Got in Joint Mobility work

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

Hit the following:

3 sets per side for 1-arm Handstand Holds
3 sets of 10 for DSR Liederman's Presses
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 per side for DSR Bull Elk 1 Flexes
3 sets of 10 for DVR Crossover Press Downs
3 sets of 5 for DSR Prayer's Presses
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Felt Awesome!!


Saturday Dec 29th and Sunday Dec 30th

Easy days on both days.

The mornings were Joint Mobility work

The evenings were off

Looking forward to the new cycle on Monday!!


Friday Dec 28th

Nice day today!!

The morning was:

Hit 4 sets of 30 for Hindu Push-ups

Got in 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 Isometric Power Flexes for the Biceps, Triceps, Forearms, Hands and Fingers

Great day!!

Took the night off!

Thursday Dec 27th night

Easy night tonight

Focused on rest and recovery