Thursday, June 27, 2019

Thursday June 27th morning

Great morning today!!

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit 3 rounds of 20 for the Ring of Fire

Got in 30 minutes of Iron Fusion Tai Chi Practice

Great morning!!

Wednesday June 26th night

Nice night tonight!!

It was all about Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great stuff!!

Wednesday June 26th morning

Nice morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Great morning

Tuesday June 25th night

Great training tonight!!

Started out with 4 sets of 12, 8, 6 and 20 for Scott's Presses


Then hit 4 sets of 12, 8, 6 and 20 for Barbell Perfect Curls


Moved onto 4 sets of 12, 8, 6 and 20 per side for 1-arm DB Triceps Kickbacks


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


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


Moved onto 5 sets of 20 for Pelvic Rocks


Then hit 5 sets of 20 for DVR Frog Crunches


Finished up with Joint Mobility work

Great night!!

Tuesday June 25th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Gymnastics and Wrestlers Bridge work

Got in Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 rounds of 20 for the Ring of Fire

Got in 30 minutes of Iron Fusion Tai Chi practice

Great morning!!

Monday June 24th night

Great training tonight!!

Started out with 4 sets of 12, 8, 6 and 20 for Floor Presses


Then hit 4 sets of 12, 8, 6 and 20 for Weighted Parallel Grip Pull-ups


Got in 4 sets of 12, 8, 6 and 20 for Weighted Gironda Style Sissy Squats


Hit 4 sets of 12, 8, 6 and 20 per side for 1-leg Weighted Repetition Hamstring Bridges


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


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


Got in 1 set of 20 seconds for Isometric Abductor Flexes


Hit 1 set of 20 seconds for Isometric Adductor Flexes


Finished up with Joint Mobility work

Awesome night!!

Monday June 24th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit Isometric Power Flexes for the Neck in each position

Got in Isometric Work for the Neck in Each Position of each direction

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

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

Hit 3 rounds of 20 for the Ring of Fire

Got in 30 minutes of Iron Fusion Tai Chi Practice

Great morning


Sunday June 23rd morning and night

Great day today!!

The morning was Joint Mobility work

The evening was the following:

Hit 4 sets of 12, 8, 6 and 20 for DB Rear Delt Raises

Got in 4 sets of 12, 8, 6 and 20 for DB Biceps Curls

Hit 4 sets of 12, 8, 6 and 20 for Barbell Overhead Triceps Extensions

Got in 3 set of 10 for DB Hammer Curls

Finished up with Joint Mobility work

Great day!!

Saturday June 22nd night

Great training tonight!!

Hit 4 sets of 12, 8, 6 and 20 for Weighted Reverse Grip Chest Dips

Got in 4 sets of 12, 8, 6 and 20 per side for 1-arm Meadow's Rows

Hit 4 sets of 12, 8, 6 and 20 for Weighted Kneeling Back Bends

Got in 4 sets of 12, 8, 6 and 20 for Weighted Leg Cur;/ Hip Thrusts

Then hit 2 sets of 20 per side for 1-leg Slow and Paused Standing Leg Curls

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

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Got in 1 set of 20 seconds for Isometric Adductor Flexes

Finished up with Joint Mobility work

Great night!

Saturday June 22nd morning

Easy morning today!!

Hit Joint mobility work

Great stuff!!

Friday June 21st night

Great night tonight!!

Started out with 4 sets of per side for 1-arm DB Lateral Raises

Hit 4 sets of 12, 8, 6 and 20 for Barbell Concentration Curls

Got in 4 sets of 12, 8, 6 and 20 for Barbell Lying Triceps Extensions

Hit 5 sets of 15/15 for Abdominal Reverse Crunch Roll-ups, hitting 15 reps of the full range of the movement right into 15 reps of the last half of the movement

Finished up with Joint Mobility work

Great night!!

Friday June 21st morning

Easy morning today

Hit Joint Mobility

Got in Relaxed Stretching

Great morning!!

Thursday June 20th night

Great training tonight!!

Started out with 4 sets of 12, 8, 6 and 17 per side for 1-arm DB Chest Flies

Then hit 4 sets o 12, 8, 6 and 20 for T-bar Rows

Got in 4 sets of 12, 8, 6 and 20  per side for DB Bulgarian Split Squats

Hit 4 sets of 12, 8, 6 and 20 per side for 1-leg Weighted Straight Leg Bridges

Finished up with Joint Mobility work

Great night!!

Thursday, June 20, 2019

Thursday June 20th morning

Easy and nice morning today!!

Took the morning to focus just on Joint Mobility work

Felt wonderful!!

Wednesday June 19th night

Awesome night tonight!!

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

Felt awesome!!

Wednesday June 19th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

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

3 rounds of 20 for the Ring of Fire

30 minutes of Qi Gung Practice


Great morning!!

Tuesday June 18th night

Awesome training tonight!!

Started out with 4 sets of 12, 8, 6 and 20 for Scott's Presses

Then hit 4 sets of 12, 8, 6 and 20 for Barbell Perfect Curls

Moved onto 4 sets of 12, 8, 6 and 20 per side for 1-arm DB Triceps Kickbacks

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

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

Moved onto 5 sets of 20 for Pelvic Rocks

Then hit 5 sets of 20 for DVR Frog Crunches

Finished up with Joint Mobility work

Great night!!

Tuesday, June 18, 2019

Tuesday June 18th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

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

3 rounds of 20 for the Ring of Fire

30 minutes of Iron Fusion Tai Chi Chuan Practice

Great morning!!




Monday June 17th night

Great session tonight, felt awesome!!

Started out with 4 sets of 12, 8, 6 and 20 per side for 1-arm Neck Presses

Then hit 4 sets of 12, 8, 6 and 20 for Weighted Parallel Grip Pull-ups

Got in 4 sets of 12, 8, 6 and 20 for Weighted Gironda Style Sissy Squats

Hit 4 sets of 12, 8, 6 and 20 per side for 1-leg Weighted Repetition Hamstring Bridges

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

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

Got in 1 set of 20 seconds for Isometric Abductor Flexes

Hit 1 set of 20 seconds for Isometric Adductor Flexes

Finished up with Joint Mobility work

Awesome night!!

Monday, June 17, 2019

Monday June 17th morning, starting the new training cycle!!

Great morning today!!

Shifting gears for the particular cycle, and looking very forward to it

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

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

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit the following:

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

3 sets of 20 for the Ring of Fire

Great morning!!



Sunday June 16th morning and night

Again, very easy day. The final of the back-off week

The morning was Joint Mobility work

The evening was recovery!!

Saturday June 15th morning and night

Very easy day today!!

The morning was Joint Mobility work

The evenings was hiking, playing with hand balances and recovery

Great stuff!!




Friday June 14th night

Easy night tonight.

Rolling, Joint Mobility and recovery

Great stuff!!

Looking forward to the new cycle on Monday!!


Friday, June 14, 2019

Friday June 14th morning

Great morning today!

Started out with Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility

Got in 3 sets of 8 for DSR CH-3 Chest Flexes

Hit Relaxed Stretching

Got in Isometric Power Flexes for the Biceps and Triceps

Hit 5 minutes of Qi Gung Practice

Great morning!!








Thursday June 13th night

A great back off week night!!

Just relaxed and recovered

It felt nice

Thursday, June 13, 2019

Thursday June 13th morning

Very nice morning today!!

Started out with 3 sets of 10 for DVR Crossover Press Downs

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit Isometric Power Flexes for the Shoulders

Got in 5 minutes of Qi Gung Practice

Awesome morning!!

Wednesday June 12th night

Great night tonight!!

Hit a really strong session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Also hit some nice Joint Mobility work

Great night!!

Wednesday June 12th morning

Great morning today!!

Started out with 4 sets of 70 for Atlas Push-ups

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit Isometric Power Flexes for the Upper Back, Lats, Traps, Mid-Back, Lower Back and Neck

Got in 5 minutes of Qi Gung Practice

Great morning!!

Tuesday June 11th night

Easy back off night tonight.

Took the time to hit some nice Joint Mobility

Did a little hiking with the Missy

Got in some rolling and recovery work

Felt awesome!!

Tuesday, June 11, 2019

Tuesday June 11th morning

Great morning today!!

Hit 4 sets of 90 for Feet-elevated Push-ups

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

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

Got in 5 minutes of Qi Gung Practice

Great morning!!





Monday June 10th night

Great start to the back off week!!

Took the night for a nice walk with Missy

Hit Muscle Rolling and Joint Mobility

Called it a night


Monday, June 10, 2019

Monday June 10th morning

Great morning today. And a great way to start the back off week!!

Hit 4 sets of 90 seconds for Maxwell Push-ups

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

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

Hit Isometric Power Flexes for the Butt, Hips, Quads, Hamstrings, Calves, Adductors, Abductors, and Tibia

Hit a random mixture of various Hand Balances and Flags.

Great morning!!
















Sunday June 9th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was off for rest and recovery

Felt nice

Great night!!

Saturday June 8th night

Awesome night tonight!!


Hit 30 minutes of Iron Fusion Tai Chi Chuan Kung Fu Practice

Felt wonderful!!

Great night!!


Saturday June 8th morning

Great morning today!!

Started out with Joint Mobility work

Then hit 60 minutes of a mixture of Wu Dang Kung Fu and Shaolin Kung Fu Sabre work

Great stuff!!

Friday June 7th night

Scheduled night off

Took the evening to relax, rest and recover

Good stuff!

Friday June 7th morning

Awesome morning today!!

Started out with 3 sets of 10 for DVR TNT Flexes

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in Relaxed Stretching

Hit 30 minutes of Iron Fusion Tai Chi Chuan Kung Fu Practice

Great morning!!

Thursday June 6th night

Great training tonight!!

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


Hit 3 sets of 90, 80 and 80  seconds for Maxwell Push-ups


Got in 8 sets of 8 for Reverse Grip Parallel Bar Chest Dips with only 10 seconds rest between sets


Hit 3 sets of 10 for Svend's Presses


Moved onto 3 sets of 8  for 2-4 Pull-ups, taking 2 seconds to lift oneself and 4 seconds to lower oneself on each rep


Got in 3 sets of 8 for Slow and Paused, Wide Grip, Reverse Grip Pull-ups


Hit 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between moves



Then hit the 3 rounds of the following Tri-set, taking no rest between moves. They were:


a.) 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls
b.) 3 sets of 10 per side for 1-arm DSR Wrist Curls
c.) 3 set of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 reps of the full movement followed immediately by 20 reps for the second half of the movement


Finished up with Joint Mobility work


Great night!!

Thursday, June 6, 2019

Thursday June 6th morning

Awesome morning today!!

Started out with Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 per side for DVR Dry Land Swimming

30 minutes of Iron Fusion Tai Chi Chuan Practice

Feeling awesome!!

Great morning!!

Wednesday June 5th night

Great night tonight!!

Hit a really strong session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Felt wonderful!!

Great night!!

WednesdayJune 5th morning

Awesome morning today!!

Started out with Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

4 sets of 70 for Atlas Push-ups

3 sets per side for Air Baby Variation Holds

1 set of 30 seconds per side for Empty Stance Holds
1 set of 30 seconds per side for Side Stance Holds

30 minutes of Iron Fusion Tai Chi Chuan Practice

Great morning!!

Tuesday June 4th night

Great night tonight!!

Hit 30 minutes of really awesome Iron Fusion Tai Chi Chuan practice. Felt awesome and just what the body needed.

Great night!!

Tuesday, June 4, 2019

Tuesday June 4th morning

Great morning today!!

Started off with Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in the following:

4 sets of 90 for Feet-Elevated Push-ups

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

1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds

20 minutes of Pentjack Silat and Kempo practice
30 minutes of Iron Fusion Tai Chi Chuan Kung Fu Practice

Great morning!!





Monday June 3rd night

Awesome training tonight!!


Started with a nice super-set, hitting two moves with no rest in between them, going from 10 reps to 9 to 8 to 7 to 6 all the way down to zero with no rest. The moves were:



a.) Jumping Jacks
b.) Jump Squats


Then hit 3 sets of 10 per side for Weighted, Elevated Pistol Squats



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



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



Moved onto 3 sets of 20 per side for 1-leg Repetition Hamstring Bridges



Got in 8 sets of 8 for 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



Moved onto a Tri-set, going from a-c with no rest between moves. The moves were:



a.) 3 sets of 12 for Standing Abdominal Roll-outs
b.) 2 sets of 20 per side for Slow and Pause 1-leg Standing Calf Raises
c.) 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises



Got in 1 set of 20 seconds for Isometric Adductor Flexes



Hit 1 set of 20 seconds for Isometric Abductor Flexes



Got in 1 set of 20 for Double KB Sumo Deadlifts




Finished up with Joint Mobility work



Great night!!