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!!
Thursday, January 31, 2019
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
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!
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!!
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!!
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!!
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!
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!!
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
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!!
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!
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!!
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!!
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, 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!!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!
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!!
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!!
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!
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!!
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!!
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!!
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!!
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!!
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!!
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!
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!!
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!!
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!!
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:
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!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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!
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!
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