Started out with Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Great morning!!
Tuesday, July 30, 2019
Tuesday July 30th morning
Great morning today!!
Started out with Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Great morning!!
Started out with Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Great morning!!
Monday July 29th night
Awesome training tonight!!
Started out with 2 sets of 12 per side for 1-arm Cable Laterals, using the 2-1-2 protocol and emphasized the stretch position on each rep
Hit 3 sets of 12, 12 and 10 for Overhead Presses, using the 2-1-2 protocol
Got in 1 set of 25 seconds for Barbell Upright Row Static Holds
Then moved onto 2 sets of 12 and 10 for Overhead Rope Extensions, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Hit 3 sets of 11, 11 and 10 for Triceps Pressdowns, using the 2-1-2 protocol
Then hit 1 set of 20 seconds per side for 1-arm Cable Triceps Kickback Static Holds
Moved onto 2 sets of 10 for Incline DB Curls, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Got in 3 sets of 10, 10 and 9 for Barbell Gironda Perfect Curls using the 2-1-2 protocol
Then hit 1 set of 16 seconds on each side for 1-arm Seated DB Concentration Curl Static Holds
Moved onto 2 sets of 10 and 9 for DB Hammer Curls
Finished off with Joint Mobility work
Great night!!
Started out with 2 sets of 12 per side for 1-arm Cable Laterals, using the 2-1-2 protocol and emphasized the stretch position on each rep
Hit 3 sets of 12, 12 and 10 for Overhead Presses, using the 2-1-2 protocol
Got in 1 set of 25 seconds for Barbell Upright Row Static Holds
Then moved onto 2 sets of 12 and 10 for Overhead Rope Extensions, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Hit 3 sets of 11, 11 and 10 for Triceps Pressdowns, using the 2-1-2 protocol
Then hit 1 set of 20 seconds per side for 1-arm Cable Triceps Kickback Static Holds
Moved onto 2 sets of 10 for Incline DB Curls, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Got in 3 sets of 10, 10 and 9 for Barbell Gironda Perfect Curls using the 2-1-2 protocol
Then hit 1 set of 16 seconds on each side for 1-arm Seated DB Concentration Curl Static Holds
Moved onto 2 sets of 10 and 9 for DB Hammer Curls
Finished off with Joint Mobility work
Great night!!
Monday, July 29, 2019
Monday July 29th morning
Good morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestler and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Hit 3 sets of 10 per side for DSR Neck Work, Forwards and Backwards
Got in 5 minutes of Qi Gung Practice
Hit Isometric Power Flexes for the Neck, Butt, Calves and Tibia
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestler and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Hit 3 sets of 10 per side for DSR Neck Work, Forwards and Backwards
Got in 5 minutes of Qi Gung Practice
Hit Isometric Power Flexes for the Neck, Butt, Calves and Tibia
Great morning!!
Sunday July 28th morning and night
Better day today
Recovered from the food poisoning
Much better today
Did Joint Mobility work in the morning
Rested at night!!
Recovered from the food poisoning
Much better today
Did Joint Mobility work in the morning
Rested at night!!
Saturday July 27th morning and night
Rough day today
Both Melissa and I were hit with Food Poisoning
So, no training at all
=(
Both Melissa and I were hit with Food Poisoning
So, no training at all
=(
Friday July 26th night
Great night tonight!!
Started with 3 sets of 10, 8 and 6 for Incline Presse using the 2-1-2 protocl
Then hit 2 sets of 12 per side for 1-arm Cable Incline Flies
Got in 1 set of 7 per side for 1-arm Incline Cable Fly Negatives, lifting the weight with 2 arms, then lowering it to the 6 seconds count with 1 arm on each rep
Moved onto 2 sets of 8 and 10 for Floor Press using the 2-1-2 protocol
Hit 1 set of 5 for Negative Weighted Chest Dips, Using a 6 seconds lower on each rep
Got in 2 sets of 9 and 8 per side for 1-arm DB Chest Flies, using the 21-2 protocol and emphasizing the stretched position on each rep
Hit 2 sets of 10 for DSR Liederman's Press
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
Finished with Joint Mobility work
Great night!!
Started with 3 sets of 10, 8 and 6 for Incline Presse using the 2-1-2 protocl
Then hit 2 sets of 12 per side for 1-arm Cable Incline Flies
Got in 1 set of 7 per side for 1-arm Incline Cable Fly Negatives, lifting the weight with 2 arms, then lowering it to the 6 seconds count with 1 arm on each rep
Moved onto 2 sets of 8 and 10 for Floor Press using the 2-1-2 protocol
Hit 1 set of 5 for Negative Weighted Chest Dips, Using a 6 seconds lower on each rep
Got in 2 sets of 9 and 8 per side for 1-arm DB Chest Flies, using the 21-2 protocol and emphasizing the stretched position on each rep
Hit 2 sets of 10 for DSR Liederman's Press
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
Finished with Joint Mobility work
Great night!!
Friday, July 26, 2019
Friday July 26th morning
Great morning today!!
Started out with 3 sets of 10 per side for DSR Neck Work, looking to the left and looking to the right
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 5 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 10 per side for DSR Neck Work, looking to the left and looking to the right
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 5 minutes of Qi Gung Practice
Great morning!!
Thursday July 25th night
Great training tonight!!
Started out with 2 sets of 9 for Weighted Pull-ups using the 2-1-2 protocol
Hit 1 set of 5 per side for 1-arm Negative Pulldowns, lifting the weight with both arms, then lowering it with one for a 6 seconds count on each rep
Got in 2 sets of 11 and 9 for Under-grip Pulldowns using the 2-1-2 protocol
Hit 2 sets of 9 for Straight Arm Lat Pulls with the 2-1-2 protocol
Moved onto 2 sets o 9 and 10 for Behind the Neck Pulldowns, using the 2-1-2 protocol
Got in 2 sets of 10 for Seated Cable Rows with the 2-1-2 protocol
Hit 1 set of 6 per side for 1-arm Negative Seated Cable Rows, lifting the weight with 2 arms, then lowering it with 1 arm for a 6 seconds count on each rep
Hit 2 sets of 10 for Bent-Over Bent-Arm DB Laterals using he 2-1-2 protocol
Then hit 2 sets of 10 seconds for Isometric Shrugs
Got in 5 sets of 20 for Slow and Controlled Pelvic Rocks
Hit 5 sets of 20 for Slow and Controlled Weighted Frog Crunches
Finished up with Joint Mobility work
Great night!!
Started out with 2 sets of 9 for Weighted Pull-ups using the 2-1-2 protocol
Hit 1 set of 5 per side for 1-arm Negative Pulldowns, lifting the weight with both arms, then lowering it with one for a 6 seconds count on each rep
Got in 2 sets of 11 and 9 for Under-grip Pulldowns using the 2-1-2 protocol
Hit 2 sets of 9 for Straight Arm Lat Pulls with the 2-1-2 protocol
Moved onto 2 sets o 9 and 10 for Behind the Neck Pulldowns, using the 2-1-2 protocol
Got in 2 sets of 10 for Seated Cable Rows with the 2-1-2 protocol
Hit 1 set of 6 per side for 1-arm Negative Seated Cable Rows, lifting the weight with 2 arms, then lowering it with 1 arm for a 6 seconds count on each rep
Hit 2 sets of 10 for Bent-Over Bent-Arm DB Laterals using he 2-1-2 protocol
Then hit 2 sets of 10 seconds for Isometric Shrugs
Got in 5 sets of 20 for Slow and Controlled Pelvic Rocks
Hit 5 sets of 20 for Slow and Controlled Weighted Frog Crunches
Finished up with Joint Mobility work
Great night!!
Thursday, July 25, 2019
Thursday July 25th morning
Great morning today!!
Started out with 3 rounds of 20 for the Ring of Fire
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 5 minutes of Qi Gung Practice
Great morning!!
Started out with 3 rounds of 20 for the Ring of Fire
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 5 minutes of Qi Gung Practice
Great morning!!
Wednesday July 24th morning and evening
Great day 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 3 sets of 10 per side for DSR Neck Work, tilting to the left and tilting to the right
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
The evening was just recovery and rest
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 3 sets of 10 per side for DSR Neck Work, tilting to the left and tilting to the right
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
The evening was just recovery and rest
Tuesday July 23rd night
Great training tonight!!
Started out with Barbell Gironda Style Sissy Squats, hitting 3 sets of 10 and using the 2-1-2 protocol
Then hit 2 sets of 12 for Weighted Sissy Squats, using the 2-1-2 protocol and emphasizing the stretched position on each rep
Got in 2 sets of 12 and 10 for Leg Extensions, using the 2-1-2 protocol
Hit 1 set of 8 per side for 1-leg Negative Leg Extensions, lifting the weight with both legs, then letting go and lowering it with 1 leg for a 6 seconds count on each rep
Moved onto 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
Great night!!
Started out with Barbell Gironda Style Sissy Squats, hitting 3 sets of 10 and using the 2-1-2 protocol
Then hit 2 sets of 12 for Weighted Sissy Squats, using the 2-1-2 protocol and emphasizing the stretched position on each rep
Got in 2 sets of 12 and 10 for Leg Extensions, using the 2-1-2 protocol
Hit 1 set of 8 per side for 1-leg Negative Leg Extensions, lifting the weight with both legs, then letting go and lowering it with 1 leg for a 6 seconds count on each rep
Moved onto 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
Great night!!
Tuesday, July 23, 2019
Tuesday Jly 23rd morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 3 rounds of 20 for the Ring of Fire
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 3 rounds of 20 for the Ring of Fire
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
Monday July 22nd night
Awesome training tonight!!
Started out with 2 sets of 11 and 10 for Overhead Presses using a nice 2-1-2 protocol
Then hit 1 set of 7 per side for 1-arm Negative Overhead Presses, lifting the weight with both arms, then lowering it for a 6 seconds count with one arm on each rep
Got in 2 sets of 10 per side for 1-arm Cable Lateral Raises, using the 2-1-2 protocol and emphasizing the stretched position on each rep
Hit 2 sets of 9 per side for 1-arm Landmine Upright Rows, taking the 2-1-2 protocol
Moved onto 2 sets of 12 for Triceps Press Downs using the 2-1-2 protocol
Hit 1 set of 6 per side for 1-arm Negative Triceps Press Downs, lifting the weight with both hands, then lowering it for a full 6 seconds with one arm on each rep
Got in 2 sets of 13 and 12 for Overhead Rope Extensions, using the 2-1-2 protocol and really emphasizing the stretch position on each rep
Hit 2 sets of 10 per side for 1-arm DB Triceps Kickbacks using the 2-1-2 protocol
Moved onto 2 sets of 10 and 9 for Barbell Gironda Perfect Curls, using the2-1-2 protocol
Then hit 1 set of 5 per side for 1-arm Negative DB Curls, lifting the weight with 2 hands, then lowering it for a 6 seconds lowering with 1 arm on each rep
Hit 2 sets of 8 and 7 for Inline DB Curls, using the2-1-2 protocol and emphasizing the stretch position on each rep
Got in 2 sets of 9 per side for 1-arm Seated DB Concentration Curls, using the 2-12 protocol
Moved onto 2 sets of 8 and 7 for DB Hammer Curls using the 2-1-2 protocol
Finished up with Joint Mobility
Great Night!!
Started out with 2 sets of 11 and 10 for Overhead Presses using a nice 2-1-2 protocol
Then hit 1 set of 7 per side for 1-arm Negative Overhead Presses, lifting the weight with both arms, then lowering it for a 6 seconds count with one arm on each rep
Got in 2 sets of 10 per side for 1-arm Cable Lateral Raises, using the 2-1-2 protocol and emphasizing the stretched position on each rep
Hit 2 sets of 9 per side for 1-arm Landmine Upright Rows, taking the 2-1-2 protocol
Moved onto 2 sets of 12 for Triceps Press Downs using the 2-1-2 protocol
Hit 1 set of 6 per side for 1-arm Negative Triceps Press Downs, lifting the weight with both hands, then lowering it for a full 6 seconds with one arm on each rep
Got in 2 sets of 13 and 12 for Overhead Rope Extensions, using the 2-1-2 protocol and really emphasizing the stretch position on each rep
Hit 2 sets of 10 per side for 1-arm DB Triceps Kickbacks using the 2-1-2 protocol
Moved onto 2 sets of 10 and 9 for Barbell Gironda Perfect Curls, using the2-1-2 protocol
Then hit 1 set of 5 per side for 1-arm Negative DB Curls, lifting the weight with 2 hands, then lowering it for a 6 seconds lowering with 1 arm on each rep
Hit 2 sets of 8 and 7 for Inline DB Curls, using the2-1-2 protocol and emphasizing the stretch position on each rep
Got in 2 sets of 9 per side for 1-arm Seated DB Concentration Curls, using the 2-12 protocol
Moved onto 2 sets of 8 and 7 for DB Hammer Curls using the 2-1-2 protocol
Finished up with Joint Mobility
Great Night!!
Monday, July 22, 2019
Monday July 22 morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck, Calves, Tibia and Butt
Got in 3 sets of 10 per side for DSR Neck Work, Moving Forward and Backwards
Hit 3 rounds of 20 for the Ring of fire
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Played with a couple of Hand Balances
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck, Calves, Tibia and Butt
Got in 3 sets of 10 per side for DSR Neck Work, Moving Forward and Backwards
Hit 3 rounds of 20 for the Ring of fire
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Played with a couple of Hand Balances
Great morning!!
Sunday July 21st morning and night
Easy day today!!
The morning was Joint Mobility work
The evening was a scheduled night off
Great stuff!!
The morning was Joint Mobility work
The evening was a scheduled night off
Great stuff!!
Saturday July 20th morning and night
Easy day today!!
This morning was all about Joint Mobility work
The evening was off. Recovering from a Hamstring Pull, so I didn't feel like hitting the Hamstrings tonight.
Great stuff though!!
This morning was all about Joint Mobility work
The evening was off. Recovering from a Hamstring Pull, so I didn't feel like hitting the Hamstrings tonight.
Great stuff though!!
Friday July 19th night
Amazing training tonight!!
Started out with 2 sets of 12 per side for 1-arm Incline Cable Flies, using the same 2-1-2 protocol and really emphasizing the stretched position
Hit 3 sets of 11, 12 an 12 for Incline Press using the same protocol, 2-1-2
Got n 1 set of 3 seconds per side for 1-arm Incline Cable Fly Static Holds
Moved onto 2 sets of 12 per side for 1-arm Flat Cable Flies, using the same protocol and emphasizing the stretched position
Hit 3 sets of 12, 10 an 9 for Bench Press, using the 2-1-2 protocol
Got in 1 set of 15 seconds per side for 1-arm Flat Cable Fly Static Holds
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
Finished up with Joint Mobility work
Great night!!
Started out with 2 sets of 12 per side for 1-arm Incline Cable Flies, using the same 2-1-2 protocol and really emphasizing the stretched position
Hit 3 sets of 11, 12 an 12 for Incline Press using the same protocol, 2-1-2
Got n 1 set of 3 seconds per side for 1-arm Incline Cable Fly Static Holds
Moved onto 2 sets of 12 per side for 1-arm Flat Cable Flies, using the same protocol and emphasizing the stretched position
Hit 3 sets of 12, 10 an 9 for Bench Press, using the 2-1-2 protocol
Got in 1 set of 15 seconds per side for 1-arm Flat Cable Fly Static Holds
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
Finished up with Joint Mobility work
Great night!!
Friday, July 19, 2019
Friday July 19th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck
Got in 3 sets of 10 per side for DSR Neck Work, Looking right and looking left
Hit 3 rounds of20 for the Ring of Fire
Got in 5 minutes of Qi Gung Practice
Hit Joint Mobility work
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck
Got in 3 sets of 10 per side for DSR Neck Work, Looking right and looking left
Hit 3 rounds of20 for the Ring of Fire
Got in 5 minutes of Qi Gung Practice
Hit Joint Mobility work
Great morning!!
Thursday July 18th night
Great night tonight!!
Started out with 2 sets of 10 and 8 for DB Pull-overs, hitting the 2-1-2 protocol, as always, and emphasizing the stretched position on each rep
Hit 3 sets of 9, 7 and 6 for Weighted Pull-ups, again with the 2-12 protocol
Got in 1 set of 30 seconds for Undergrip Pull-down Static Holds
Moved onto 2 sets of 12 for Seated Cable Rows, using the 2-1-2 protocol and emphasizing that stretched position
Got in 3 sets of 12 for Behind The Neck Pull-downs using the 2-1-2 protocol
Hit 1 set of 30 seconds per side for 1-arm Bent-arm Bent-over Lateral Raise Static Holds
Moved onto 2 sets of 10 seconds for Isometric Shrugs
Got in 5 sets of 20 for Slow and Paused Pelvic Rocks
Hit 5 sets of 20 for Slow and Paused Weighted Frog Crunches
Finished up with Joint Mobility work
Great night!!
Started out with 2 sets of 10 and 8 for DB Pull-overs, hitting the 2-1-2 protocol, as always, and emphasizing the stretched position on each rep
Hit 3 sets of 9, 7 and 6 for Weighted Pull-ups, again with the 2-12 protocol
Got in 1 set of 30 seconds for Undergrip Pull-down Static Holds
Moved onto 2 sets of 12 for Seated Cable Rows, using the 2-1-2 protocol and emphasizing that stretched position
Got in 3 sets of 12 for Behind The Neck Pull-downs using the 2-1-2 protocol
Hit 1 set of 30 seconds per side for 1-arm Bent-arm Bent-over Lateral Raise Static Holds
Moved onto 2 sets of 10 seconds for Isometric Shrugs
Got in 5 sets of 20 for Slow and Paused Pelvic Rocks
Hit 5 sets of 20 for Slow and Paused Weighted Frog Crunches
Finished up with Joint Mobility work
Great night!!
Thursday, July 18, 2019
Thursday July 18th morning
Wonderful morning today!!
Started out with 3 rounds of 20 for the Ring of Fire
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Excellent morning!!
Started out with 3 rounds of 20 for the Ring of Fire
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Excellent morning!!
Wednesday July 17th morning and night
Great day today!!
The morning started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 3 sets of 10 per side for DSR Neck Work tilting to the left and tilting to the right
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Excellent morning!!
The evening was easy
Took the day to rest and recover
Great night!!
The morning started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 3 sets of 10 per side for DSR Neck Work tilting to the left and tilting to the right
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Excellent morning!!
The evening was easy
Took the day to rest and recover
Great night!!
Tuesday July 16th night
Awesome training tonight!!
Started out with 2 sets of 12 for Weighted Sissy Squats, using a 2-2-1 protocol on each rep, as I have for each exercise. Emphasized the stretch position.
Hit 3 sets of 10 for Barbell Gironda Style Sissy Squats using the same 2-2-1 protocol
Got in 1 set of 30 seconds of each leg for 1-leg Static Hold Leg Extensions
Moved onto 2 sets of 20 per side for 1-leg Standing Slow and Paused Calf Raises
Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises
Hit 1 set of 20 seconds for Isometric Abductor Flexes
Got in 1 set of 20 seconds for Isometric Adductor Flexes
Finished up with Joint Mobility work
Great night!!
Started out with 2 sets of 12 for Weighted Sissy Squats, using a 2-2-1 protocol on each rep, as I have for each exercise. Emphasized the stretch position.
Hit 3 sets of 10 for Barbell Gironda Style Sissy Squats using the same 2-2-1 protocol
Got in 1 set of 30 seconds of each leg for 1-leg Static Hold Leg Extensions
Moved onto 2 sets of 20 per side for 1-leg Standing Slow and Paused Calf Raises
Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises
Hit 1 set of 20 seconds for Isometric Abductor Flexes
Got in 1 set of 20 seconds for Isometric Adductor Flexes
Finished up with Joint Mobility work
Great night!!
Tuesday, July 16, 2019
Tuesday July 16th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Hit 5 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Hit 5 minutes of Qi Gung Practice
Great morning!!
Monday July 15th night
Awesome training tonight!!
Started out with 2 sets of 8 and 9 per side for 1-arm Cable Lateral Raises, taking the 2 seconds up, 1 second at the stretch and 2 seconds down protocol. Hit these hard, great move
Then hit 3 sets of 10, 9 and 8 for Overhead Presses, taking a full 2 seconds to raise, squeezed for a second at the top and 2 seconds to lower the weight
Got in 1 set of 20 seconds for Barbell Upright Row Static Holds
Moved onto 2 sets of 11 for Overhead Triceps Rope Extensions, accentuating the stretch position and taking the same 2-1-2 protocol
Hit 3 sets of 10, 10 and 9 for Triceps Pressdowns, taking the same 2-1-2 protocol and really focusing on the squeeze.
Got in 1 set of 18 seconds per side for 1-arm Cable Triceps Kickback Static Holds
Moved onto 2 sets of 10 and 8 for DB Incline Curls using the 2-1-2 protocol and really hitting the stretch position hard
Got in 3 sets of 9, 9 and 8 for Barbell Gironda Perfect Curls hitting the 2-1-2 protocol and focusing on getting good and hard squeezes on each rep
Hit 1 set of 12 seconds per side for 1-arm DB Concentration Curl Static Holds
Got in 2 sets of 10 for DB Hammer Curls
Finished up with Joint Mobility work
Great night!!
Started out with 2 sets of 8 and 9 per side for 1-arm Cable Lateral Raises, taking the 2 seconds up, 1 second at the stretch and 2 seconds down protocol. Hit these hard, great move
Then hit 3 sets of 10, 9 and 8 for Overhead Presses, taking a full 2 seconds to raise, squeezed for a second at the top and 2 seconds to lower the weight
Got in 1 set of 20 seconds for Barbell Upright Row Static Holds
Moved onto 2 sets of 11 for Overhead Triceps Rope Extensions, accentuating the stretch position and taking the same 2-1-2 protocol
Hit 3 sets of 10, 10 and 9 for Triceps Pressdowns, taking the same 2-1-2 protocol and really focusing on the squeeze.
Got in 1 set of 18 seconds per side for 1-arm Cable Triceps Kickback Static Holds
Moved onto 2 sets of 10 and 8 for DB Incline Curls using the 2-1-2 protocol and really hitting the stretch position hard
Got in 3 sets of 9, 9 and 8 for Barbell Gironda Perfect Curls hitting the 2-1-2 protocol and focusing on getting good and hard squeezes on each rep
Hit 1 set of 12 seconds per side for 1-arm DB Concentration Curl Static Holds
Got in 2 sets of 10 for DB Hammer Curls
Finished up with Joint Mobility work
Great night!!
Monday, July 15, 2019
Monday July 15th morning
Awesome morning today, looking forward to week 2 of the cycle!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Calves, Tibia, Butt and Neck
Got in 3 sets of 10 in each direction for Forward and Backward DSR Neck Work
Hit 3 rounds of 20 for the Ring of Fire
Hit Joint Mobility work
Got in some nice Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Hit 5 minutes of Qi Gung Work
Played with some Hand Balances
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Calves, Tibia, Butt and Neck
Got in 3 sets of 10 in each direction for Forward and Backward DSR Neck Work
Hit 3 rounds of 20 for the Ring of Fire
Hit Joint Mobility work
Got in some nice Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Hit 5 minutes of Qi Gung Work
Played with some Hand Balances
Great morning!!
Sunday July 14th morning and night
Great day today!!
The morning was Joint Mobility work
The evening was off!!
Great night!!
Ready for tomorrow!
The morning was Joint Mobility work
The evening was off!!
Great night!!
Ready for tomorrow!
Saturday July 13th night
Awesome training tonight!!
Started out with 3 sets of 12, 12 an 10 for Barbell Stiff Leg Deadlifts using the same 2 seconds, 2 seconds and 1 second protocol that I've been using all week
Hit 2 sets of 9 and 8 for Leg Curls with the same protocol
Got in 1 set of 4 per side for 1-leg Negative Leg Curls, using a full 6 seconds lowering for each rep
Hit 2 sets of 10 for DVR Back Extensions
Got in 2 sets of 38 and 40 for Seated Calf Raises using the same 2-2-1 protocol
Got in 1 set of 60 for 2-leg Standing Slow and Paused Calf Raises
Finished up with Joint Mobility work
Great night!!
Started out with 3 sets of 12, 12 an 10 for Barbell Stiff Leg Deadlifts using the same 2 seconds, 2 seconds and 1 second protocol that I've been using all week
Hit 2 sets of 9 and 8 for Leg Curls with the same protocol
Got in 1 set of 4 per side for 1-leg Negative Leg Curls, using a full 6 seconds lowering for each rep
Hit 2 sets of 10 for DVR Back Extensions
Got in 2 sets of 38 and 40 for Seated Calf Raises using the same 2-2-1 protocol
Got in 1 set of 60 for 2-leg Standing Slow and Paused Calf Raises
Finished up with Joint Mobility work
Great night!!
Friday July 12th night
Great training tonight!!
Started out with 3 sets of 12, 11 and 11 for Incline Presses using the same 2 seconds down, 2 second up and 1 second squeeze at the top of the movement for each rep
Then hit 2 sets of 7 for each side for 1-arm Cable Incline Flies with the same 2-2-1 protocol
Hit 1 set of 6 for each side for 1-arm Negative Cable Incline Flies, using a full 6 seconds lowering on each rep
Got in 2 sets of 8 and 7 for Barbell Floor Presses with the same protocol
Hit 1 set of 4 for Negative Weighted Chest Dips, using a full 6 seconds lowering on each rep
Hit 2 sets of 8 an 6 per side for 1-arm DB Chest Flies using the same 2 seconds, 2 seconds and 1 second protocol on each rep
Then hit 2 sets of 10 for DSR Liederman's Presses using the same protocl
Got in 3 sets of 10 per side for 1-arm Reverse Wrist Curls
Hit 3 sets of 10 per side for 1-arm Wrist Curls
Finished up with Joint Mobility work
Great night!!
Started out with 3 sets of 12, 11 and 11 for Incline Presses using the same 2 seconds down, 2 second up and 1 second squeeze at the top of the movement for each rep
Then hit 2 sets of 7 for each side for 1-arm Cable Incline Flies with the same 2-2-1 protocol
Hit 1 set of 6 for each side for 1-arm Negative Cable Incline Flies, using a full 6 seconds lowering on each rep
Got in 2 sets of 8 and 7 for Barbell Floor Presses with the same protocol
Hit 1 set of 4 for Negative Weighted Chest Dips, using a full 6 seconds lowering on each rep
Hit 2 sets of 8 an 6 per side for 1-arm DB Chest Flies using the same 2 seconds, 2 seconds and 1 second protocol on each rep
Then hit 2 sets of 10 for DSR Liederman's Presses using the same protocl
Got in 3 sets of 10 per side for 1-arm Reverse Wrist Curls
Hit 3 sets of 10 per side for 1-arm Wrist Curls
Finished up with Joint Mobility work
Great night!!
Friday, July 12, 2019
Friday July 12th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck in each position
Got in Isometric Power Flexes for the Butt
Hit 3 sets of 10 per side for DSR Neck Work, Looking to the left and looking to the right
Hit 3 rounds of 20 for the Ring of Fire
Got in Joint Mobility work
Hit Relaxed Stretching work
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck in each position
Got in Isometric Power Flexes for the Butt
Hit 3 sets of 10 per side for DSR Neck Work, Looking to the left and looking to the right
Hit 3 rounds of 20 for the Ring of Fire
Got in Joint Mobility work
Hit Relaxed Stretching work
Great morning!!
Thursday July 11th night
Wonderful training tonight!!
Started out with 2 sets of 9 and 7 for Weighted Pull-ups, taking a 2 seconds up, 1 second hold and 2 seconds down protocol on each rep
Then hit 1 set of 7 per side for 1-arm Negative Pull-downs, taking a full 6 seconds to lower the weight on each rep
Hit 2 sets of 8 for Close Grip, Reverse Grip Pull-downs with the same 2-1-2 protocol as the pull-ups
Got in 2 sets of 7 for Straight Arm Lat Pulls using the 2-1-2 protocol as above
Moved onto 2 sets of 8 and 9 for Behind the Neck Scapula Pull-downs with the same 2-1-2 protocol
Then hit 2 sets of 8 for Seated Cable Rows using the same 2-1-2 protocol
Got in 1 set of 6 per side for 1-arm Negative Seated Cable Rows, taking a full 6 seconds to lower the weight on each rep
Hit 2 sets of 9 for DB Bent-over, Bent-arm Laterals using the same 2-1-2 protocol
Then hit 2 sets of 20 seconds for Isometric Shrugs
Moved onto 5 sets of 20 for Slow and Paused Pelvic Rocks
Hit 5 sets of 20 for Slow and Paused Weighted Frog Crunches
Finished up with Joint Mobility work
Great stuff!!
Started out with 2 sets of 9 and 7 for Weighted Pull-ups, taking a 2 seconds up, 1 second hold and 2 seconds down protocol on each rep
Then hit 1 set of 7 per side for 1-arm Negative Pull-downs, taking a full 6 seconds to lower the weight on each rep
Hit 2 sets of 8 for Close Grip, Reverse Grip Pull-downs with the same 2-1-2 protocol as the pull-ups
Got in 2 sets of 7 for Straight Arm Lat Pulls using the 2-1-2 protocol as above
Moved onto 2 sets of 8 and 9 for Behind the Neck Scapula Pull-downs with the same 2-1-2 protocol
Then hit 2 sets of 8 for Seated Cable Rows using the same 2-1-2 protocol
Got in 1 set of 6 per side for 1-arm Negative Seated Cable Rows, taking a full 6 seconds to lower the weight on each rep
Hit 2 sets of 9 for DB Bent-over, Bent-arm Laterals using the same 2-1-2 protocol
Then hit 2 sets of 20 seconds for Isometric Shrugs
Moved onto 5 sets of 20 for Slow and Paused Pelvic Rocks
Hit 5 sets of 20 for Slow and Paused Weighted Frog Crunches
Finished up with Joint Mobility work
Great stuff!!
Thursday, July 11, 2019
Thusday July 11th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Great morning!!
Wednesday July 10th night
Great nigh tonight!!
Took time to hit really nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!!
Took time to hit really nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!!
Wednesday July 10th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 3 sets of 10 per side for DSR Neck Work both in the Left Titling and the Right Tilting directions
Got in Joint Mobility work
Hit 30 minutes of Iron Fusion Tai Chi Chuan Practice
Awesome morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 3 sets of 10 per side for DSR Neck Work both in the Left Titling and the Right Tilting directions
Got in Joint Mobility work
Hit 30 minutes of Iron Fusion Tai Chi Chuan Practice
Awesome morning!!
Tuesday July 9th night
Wonderful training tonight!!
Started out with 3 sets of 12, 10 and 8 for Barbell Gironda Style Sissy Squats taking a good 3 seconds down, 3 second up and 1 second at the top to squeeze on each rep
Hit 2 sets of 10 and 8 for Weighted Sissy Squats, taking a full 3 seconds down, 1 second at the bottom in a full stretch and 3 seconds up on each rep
Got in 2 sets of 10 for Leg Extensions, taking a full 3 seconds up, squeezed for 1 second at the top an a full 3 seconds down on each rep
Hit 1 set of 10 per side for 1-leg Negative Leg Extensions, raising the weight with both legs, then letting go with one leg and taking a full 6 seconds to lower the weight on each rep.
Moved onto a super set of 2 moves, going right from the 1st to the 2nd without any rest. They were:
a.) 2 sets of 20 per side for 1-leg Standing Slow and Paused Calf Raises
b.) 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises
Then hit 1 set of 20 seconds for Isometric Adductor Flexes
Hit 1 set of 20 seconds for Isometric Abductor Flexes
Finished up with Joint Mobility
Amazing night!!
Started out with 3 sets of 12, 10 and 8 for Barbell Gironda Style Sissy Squats taking a good 3 seconds down, 3 second up and 1 second at the top to squeeze on each rep
Hit 2 sets of 10 and 8 for Weighted Sissy Squats, taking a full 3 seconds down, 1 second at the bottom in a full stretch and 3 seconds up on each rep
Got in 2 sets of 10 for Leg Extensions, taking a full 3 seconds up, squeezed for 1 second at the top an a full 3 seconds down on each rep
Hit 1 set of 10 per side for 1-leg Negative Leg Extensions, raising the weight with both legs, then letting go with one leg and taking a full 6 seconds to lower the weight on each rep.
Moved onto a super set of 2 moves, going right from the 1st to the 2nd without any rest. They were:
a.) 2 sets of 20 per side for 1-leg Standing Slow and Paused Calf Raises
b.) 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises
Then hit 1 set of 20 seconds for Isometric Adductor Flexes
Hit 1 set of 20 seconds for Isometric Abductor Flexes
Finished up with Joint Mobility
Amazing night!!
Tuesday, July 9, 2019
Tuesday July 9th morning
Great morning today!!
Nice and sore in the shoulders, triceps and biceps from last night's training!!
Today started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Hit 5 minutes of Qi Gung Practice
Great morning!!
Nice and sore in the shoulders, triceps and biceps from last night's training!!
Today started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Hit 5 minutes of Qi Gung Practice
Great morning!!
Monday July 8th night
Awesome training tonight!!
Started out with 2 sets of 9 and 8 for Overhead Presses, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure
Then hit 1 set of 5 per side for 1-arm Negative Overhead Presses. Lifting the weight with both hands, then lowering it to a 6 seconds count with 1-arm on each rep
Hit 2 sets of 8 per side for 1-arm Cable Lateral Raises, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep
Then hit 2 sets of 10 per side for 1-arm Landmine Upright Rows, taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep
Moved onto 2 sets of 8 and 7 for Triceps Pressdowns, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure.
Got in 1 set of 6 per side for 1-arm Negative Triceps Pressdowns, using the same negative protocol as the negative overhead presses
Hit 2 sets of 10 for Overhead Rope Extensions, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep
Then hit 2 sets of 10 per side for 1-arm DB Triceps Kickbacks, taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep
Moved onto 2 sets of 7 and 6 for Gironda Style Barbell Perfect Curls, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure.
Hit 1 set of 4 per side for 1-arm Negative DB Curls, using the same protocol as the negative overhead presses and the negative triceps pressdowns
Got in 2 sets of 7 and 6 for Incline DB Curls, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep
Then hit 2 sets of 7 per side for 1-arm Seated DB Concentration Curls, taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep
Moved onto 2 sets of 7 for DB Hammer Curls, taking the same 2 seconds, 1 second, 2 seconds protocol as the above
Finished up with Joint Mobility work
Felt awesome and strong!!
Started out with 2 sets of 9 and 8 for Overhead Presses, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure
Then hit 1 set of 5 per side for 1-arm Negative Overhead Presses. Lifting the weight with both hands, then lowering it to a 6 seconds count with 1-arm on each rep
Hit 2 sets of 8 per side for 1-arm Cable Lateral Raises, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep
Then hit 2 sets of 10 per side for 1-arm Landmine Upright Rows, taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep
Moved onto 2 sets of 8 and 7 for Triceps Pressdowns, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure.
Got in 1 set of 6 per side for 1-arm Negative Triceps Pressdowns, using the same negative protocol as the negative overhead presses
Hit 2 sets of 10 for Overhead Rope Extensions, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep
Then hit 2 sets of 10 per side for 1-arm DB Triceps Kickbacks, taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep
Moved onto 2 sets of 7 and 6 for Gironda Style Barbell Perfect Curls, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure.
Hit 1 set of 4 per side for 1-arm Negative DB Curls, using the same protocol as the negative overhead presses and the negative triceps pressdowns
Got in 2 sets of 7 and 6 for Incline DB Curls, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep
Then hit 2 sets of 7 per side for 1-arm Seated DB Concentration Curls, taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep
Moved onto 2 sets of 7 for DB Hammer Curls, taking the same 2 seconds, 1 second, 2 seconds protocol as the above
Finished up with Joint Mobility work
Felt awesome and strong!!
Monday, July 8, 2019
Monday July 8th morning, the experiment and the new cycle begin!!
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Isometric Power Flexes for the Neck in each position
Hit Isometric Power Flexes for the Calves, Tibia and Butt
Got in 3 sets of 10 in each direction for DSR Forward and Backwards Neck Work
Hit 3 rounds of 20 for the Ring of Fire
Got in a nice mixture of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Isometric Power Flexes for the Neck in each position
Hit Isometric Power Flexes for the Calves, Tibia and Butt
Got in 3 sets of 10 in each direction for DSR Forward and Backwards Neck Work
Hit 3 rounds of 20 for the Ring of Fire
Got in a nice mixture of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great morning!!
Saturday July 6th and Sunday July 7th mornings and nights
Great weekend!!
The mornings of both days were all about Joint Mobility work
The evenings were rest and recovery
Ready for next week and the new cycle!!!
The mornings of both days were all about Joint Mobility work
The evenings were rest and recovery
Ready for next week and the new cycle!!!
Friday July 5th night
Keeping it easy before starting the experiment next week.
Took the night for rest and recovery
Feeling awesome and ready to kick ass!!
Took the night for rest and recovery
Feeling awesome and ready to kick ass!!
Friday, July 5, 2019
Friday July 5th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit 3 rounds of 30 for the Ring of Fire
Got in Relaxed Stretching
Felt awesome!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit 3 rounds of 30 for the Ring of Fire
Got in Relaxed Stretching
Felt awesome!!
Thursday July 4th night
Easy night tonight!!
Took the night off for 4th of July celebrations. Looking at taking the rest of the week off to start a new experiment with training next week!!
Awesome!!
Took the night off for 4th of July celebrations. Looking at taking the rest of the week off to start a new experiment with training next week!!
Awesome!!
Thursday July 4th 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
Got in 3 rounds of 20 for the Ring of Fire!!
Great stuff!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire!!
Great stuff!!
Wednesday July 3rd night
Great night tonight!!
Hit a nice mixture of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great stuff!!
Hit a nice mixture of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great stuff!!
Wednesday July 3rd moring
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
Got in 3 rounds of 20 for the Ring of Fire
Awesome stuff!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Got in 3 rounds of 20 for the Ring of Fire
Awesome stuff!!
Tuesday July 2nd night
Awesome night 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 Weighted Frog Crunches
Finished up with Joint Mobility work
Great stuff!!
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 Weighted Frog Crunches
Finished up with Joint Mobility work
Great stuff!!
Tuesday July 2nd 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 3 sets of 3 per side for High, Slow Round Kicks with a 10 seconds hold at full extension
Hit 3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast
Great morning!!
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 3 sets of 3 per side for High, Slow Round Kicks with a 10 seconds hold at full extension
Hit 3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast
Great morning!!
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