Great morning today!!
Hit Joint Mobility work
Got in 5 minutes of Qi Gung Practice
Looking forward to tonight's training!!
Thursday, August 29, 2019
Wednesday Aug 28th morning and night
Great day today!!
The morning was:
Hit 3 sets of 3 for Wall Walk Bridges
Got n Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
The evening was:
Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!!
The morning was:
Hit 3 sets of 3 for Wall Walk Bridges
Got n Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
The evening was:
Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!!
Tuesday, August 27, 2019
Tuesday Aug 27th morning
Great day today!!
Hit Joint mobility work
Got in 5 minutes of Qi Gung Practice
Excellent stuff!!
Hit Joint mobility work
Got in 5 minutes of Qi Gung Practice
Excellent stuff!!
Monday Aug 26th night
Awesome training tonight!!
Hit 1 set of Straight Arm Lat Pulls hitting 10 normal reps using a 2-1-2 protocol, immediately into 6 x-reps in the mid-point, immediately into a 10 seconds static hold at peak contraction, immediately into 1 6-seconds negative rep
Got in V-bar Lat Pulldowns hitting 11 normal reps using a 2-1-2 protocol, immediately into 4 x-reps in the mid-point position, immediately into a 5 seconds static hold at peak contraction, immediately into 1 6-seconds negative rep
Hit 1 set of Seated Cable Rows hitting 9 normal reps using a 2-1-2 protocol, immediately into 5 x-reps in the stretch position, immediately into 5 6-seconds negative reps
Got in 1 set of Low Pulley Motorcycle Rows hitting 12 normal reps using a 2-1-2 protocol, immediately into 5 x-reps in the mid-point position, immediately into a 5 seconds static hold at peak contraction, immediately into 3 6-seconds negative reps
Hit 1 set of Machine Shrugs hitting 20 normal reps using a 2-1-2 protocol, immediately into a 10 seconds static hold at peak contraction immediately into 5 6-seconds negative reps
Moved onto 2 sets of Abdominal Reverse Crunch Roll-ups hitting 20 normal reps using a 2-1-3 protocol immediately into 20 half reps on both sets
Hit 2 sets of Full-range Crunches hitting 15 normal reps using a 2-1-3 protocol and 12 half reps on both sets
Great night!!
Hit 1 set of Straight Arm Lat Pulls hitting 10 normal reps using a 2-1-2 protocol, immediately into 6 x-reps in the mid-point, immediately into a 10 seconds static hold at peak contraction, immediately into 1 6-seconds negative rep
Got in V-bar Lat Pulldowns hitting 11 normal reps using a 2-1-2 protocol, immediately into 4 x-reps in the mid-point position, immediately into a 5 seconds static hold at peak contraction, immediately into 1 6-seconds negative rep
Hit 1 set of Seated Cable Rows hitting 9 normal reps using a 2-1-2 protocol, immediately into 5 x-reps in the stretch position, immediately into 5 6-seconds negative reps
Got in 1 set of Low Pulley Motorcycle Rows hitting 12 normal reps using a 2-1-2 protocol, immediately into 5 x-reps in the mid-point position, immediately into a 5 seconds static hold at peak contraction, immediately into 3 6-seconds negative reps
Hit 1 set of Machine Shrugs hitting 20 normal reps using a 2-1-2 protocol, immediately into a 10 seconds static hold at peak contraction immediately into 5 6-seconds negative reps
Moved onto 2 sets of Abdominal Reverse Crunch Roll-ups hitting 20 normal reps using a 2-1-3 protocol immediately into 20 half reps on both sets
Hit 2 sets of Full-range Crunches hitting 15 normal reps using a 2-1-3 protocol and 12 half reps on both sets
Great night!!
Monday Aug 26th morning
Great morning today!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
Sunday August 25th morning and night
Nice day today!!
The morning was Joint Mobility work
The evening was rest and recovery
Great stuff!!
The morning was Joint Mobility work
The evening was rest and recovery
Great stuff!!
Saturday Aug 24th night
Wonderful night tonight!!
Started out with 1 set of Weighted Sissy Squats hitting 15 reps using a 2-1-2 protocol, immediately into 5 x-reps in the stretched position, immediately into 2 6-seconds negative reps
Hit 1 set of Gironda Style Barbell Sissy Squats hitting 15 normal reps using a 3-1-3 protocol, immediately into 8 x-reps in the mid point position
Got in 1 set of Leg Extensions hitting 16 normal reps using a 2-1-2 protocol, immediately into 8 x-reps in the mid-point position, immediately into a 10 seconds static hold at peak contraction, immediately into 2 6-seconds negative reps
Moved onto 1 set of Barbell Stiff-leg Deadlifts hitting 15 normal reps using a 3-1-3 protocol, immediately into 4 x-reps in the stretch position
Hit 1 set of Leg Curls hitting 15 reps using a 2-1-2 protocol, immediately into 8 x-reps in the mid-point to stretch position, immediately into a 10 seconds static hold at peak contraction, immediately into 3 6-seconds negative reps
Then hit 2 sets per side for 1-leg Slow and Paused Standing Calf Raises hitting 20 normal reps, immediately into 12 x-reps on the first set and 8 x-reps on the second set
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
Great night!!
Started out with 1 set of Weighted Sissy Squats hitting 15 reps using a 2-1-2 protocol, immediately into 5 x-reps in the stretched position, immediately into 2 6-seconds negative reps
Hit 1 set of Gironda Style Barbell Sissy Squats hitting 15 normal reps using a 3-1-3 protocol, immediately into 8 x-reps in the mid point position
Got in 1 set of Leg Extensions hitting 16 normal reps using a 2-1-2 protocol, immediately into 8 x-reps in the mid-point position, immediately into a 10 seconds static hold at peak contraction, immediately into 2 6-seconds negative reps
Moved onto 1 set of Barbell Stiff-leg Deadlifts hitting 15 normal reps using a 3-1-3 protocol, immediately into 4 x-reps in the stretch position
Hit 1 set of Leg Curls hitting 15 reps using a 2-1-2 protocol, immediately into 8 x-reps in the mid-point to stretch position, immediately into a 10 seconds static hold at peak contraction, immediately into 3 6-seconds negative reps
Then hit 2 sets per side for 1-leg Slow and Paused Standing Calf Raises hitting 20 normal reps, immediately into 12 x-reps on the first set and 8 x-reps on the second set
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
Great night!!
Saturday Aug 24th morning
Great morning today!!
It was all about Joint Mobility work this morning
Great stuff
It was all about Joint Mobility work this morning
Great stuff
Friday August 23rd morning and night
Nice day today!!
The morning was:
3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Joint Mobility Work
Vacuum Practice and Isometric Power Flexes for the Midsection
Relaxed Stretching
Great morning!!
The evening was rest and recovery
Great night!!
The morning was:
3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Joint Mobility Work
Vacuum Practice and Isometric Power Flexes for the Midsection
Relaxed Stretching
Great morning!!
The evening was rest and recovery
Great night!!
Thursday August 22nd night
Great training tonight!!
Hit 1 set per side of 1-arm Incline Cable Flies hitting 8 normal reps with a 2-1-2 protocol, immediately into 5 x-reps in the stretched position, immediately into a 10 seconds static hold at the peak contraction, immediately into 3 6-seconds negative reps
Then hit 1 set of Incline Press hitting 15 normal reps using a 2-1-2 protocol, immediately into 6 x-reps at the mid-point to stretched position, immediately into a 10 seconds static hold at 2/3 of the way to lock out, immediately into 2 6-seconds negative reps
Moved onto 1 set per side for 1-arm Flat Cable Flies hitting 8 normal reps with a 2-1-2 protocol, immediately into 6 x-reps in the stretched position, immediately into a 10 seconds static hold in the peak contraction position, immediately into 3 6-seconds negative reps
Got in 1 set of Bench Press hitting 16 normal reps using a 2-1-2 protocol, immediately into 6 x-reps at the mid-point to stretched position, immediately into a 10 seconds static hold at 2/3 of the way to lock out, immediately into 2 6-seconds negatives
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
Great night!!
Hit 1 set per side of 1-arm Incline Cable Flies hitting 8 normal reps with a 2-1-2 protocol, immediately into 5 x-reps in the stretched position, immediately into a 10 seconds static hold at the peak contraction, immediately into 3 6-seconds negative reps
Then hit 1 set of Incline Press hitting 15 normal reps using a 2-1-2 protocol, immediately into 6 x-reps at the mid-point to stretched position, immediately into a 10 seconds static hold at 2/3 of the way to lock out, immediately into 2 6-seconds negative reps
Moved onto 1 set per side for 1-arm Flat Cable Flies hitting 8 normal reps with a 2-1-2 protocol, immediately into 6 x-reps in the stretched position, immediately into a 10 seconds static hold in the peak contraction position, immediately into 3 6-seconds negative reps
Got in 1 set of Bench Press hitting 16 normal reps using a 2-1-2 protocol, immediately into 6 x-reps at the mid-point to stretched position, immediately into a 10 seconds static hold at 2/3 of the way to lock out, immediately into 2 6-seconds negatives
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
Great night!!
Thursday, August 22, 2019
Thursday Aug 22nd morning
Great morning today!!
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Great stuff!!
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Great stuff!!
Wednesday Aug 21st night
Awesome night!!
Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.
Great night!!
Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.
Great night!!
Wednesday Aug 21st morning
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 5 minutes of Qi Gung Practice
Felt wonderful!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Felt wonderful!!
Tuesday, August 20, 2019
Tuesday August 20th morning
Great morning today!!
Started out with Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Felt awesome!!
Started out with Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Felt awesome!!
Monday August 19th night
Great training tonight!!
Started out with 1 set per side for 1-arm Cable Lateral Raises, hitting 9 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the stretch position area, and 1 6-seconds negative.
Got in 1 set of Machine Overhead Presses hitting 10 normal reps with a 2-1-2 protocol, immediately into 5 X-reps in the mid-range position, immediately into a 10 seconds Static Hold about 3/4 of the way to lock out, immediately into 2 6-seconds negative reps
Hit 1 set of DB Upright Rows, hitting 13 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the contracted positions area, immediately into a 10 seconds Static Hold at peak contraction, immediately into 3 6-seconds negative reps
Moved onto 1 set of Overhead Rope Extensions, hitting 10 normal reps with a 2-1-2 protocol, immediately into 3 X-reps in the stretched position area, immediately into 2 6-seconds negative reps
Got in 1 set of Triceps Pressdowns, hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the mid-range position, immediately into a 10 seconds Static Hold at the contracted position, immediately into 1 6-seconds negative rep
Moved onto 1 set per side for 1-arm Cable Biceps Curls, hitting 12 normal reps with a 2-1-2 protocol, immediately into 6 X-reps in the stretch position area, immediately into 3 6-seconds negative reps
Then hit 1 set of Barbell Biceps Curls, hitting 7 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the mid-range position, immediately into a 5 seconds Static Hold at full contraction, immediately into 1 6-seconds negative rep
Moved onto 1 set per side for 1-arm DB Hammer Curls, hitting 8 normal reps with a 2-1-2 protocol, immediately into 3 X-reps in the mid-range position, immediately into a 5 seconds Static Hold at the contracted position, immediately into 1 6-seconds negative rep
Finished up with some Joint Mobility work
Great night!!
Started out with 1 set per side for 1-arm Cable Lateral Raises, hitting 9 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the stretch position area, and 1 6-seconds negative.
Got in 1 set of Machine Overhead Presses hitting 10 normal reps with a 2-1-2 protocol, immediately into 5 X-reps in the mid-range position, immediately into a 10 seconds Static Hold about 3/4 of the way to lock out, immediately into 2 6-seconds negative reps
Hit 1 set of DB Upright Rows, hitting 13 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the contracted positions area, immediately into a 10 seconds Static Hold at peak contraction, immediately into 3 6-seconds negative reps
Moved onto 1 set of Overhead Rope Extensions, hitting 10 normal reps with a 2-1-2 protocol, immediately into 3 X-reps in the stretched position area, immediately into 2 6-seconds negative reps
Got in 1 set of Triceps Pressdowns, hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the mid-range position, immediately into a 10 seconds Static Hold at the contracted position, immediately into 1 6-seconds negative rep
Moved onto 1 set per side for 1-arm Cable Biceps Curls, hitting 12 normal reps with a 2-1-2 protocol, immediately into 6 X-reps in the stretch position area, immediately into 3 6-seconds negative reps
Then hit 1 set of Barbell Biceps Curls, hitting 7 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the mid-range position, immediately into a 5 seconds Static Hold at full contraction, immediately into 1 6-seconds negative rep
Moved onto 1 set per side for 1-arm DB Hammer Curls, hitting 8 normal reps with a 2-1-2 protocol, immediately into 3 X-reps in the mid-range position, immediately into a 5 seconds Static Hold at the contracted position, immediately into 1 6-seconds negative rep
Finished up with some Joint Mobility work
Great night!!
Monday, August 19, 2019
Monday August 19th morning
Great morning today!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great morning!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great morning!!
Sunday August 18th morning and night
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 August 17th night
Great training tonight!!
Started out with 1 set of Straight Arm Lat Pulls, hitting 11 normal reps with a 2-1-2 protocol, immediately into 3 X-reps at the contracted positions, immediately into a 10 seconds Static Hold at Peak Contraction, immediately into 2 6-seconds negative reps
Hit 1 set of V-bar Lat Pulldowns hitting 9 reps in normal fashion with a 2-1-2 protocol, immediately hitting 4 X-reps in the mid-point position, immediately into a 5 seconds Static Hold at the Contracted Position, immediately into 2 6-seconds negative reps
Got in 1 set of Seated Cable Rows hitting 11 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Stretched Positions, immediately into 3 6-second Negative reps
Hit 1 set of low Pulley Motorcycle Rows hitting 9 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Contracted Positions, immediately into a 5 second Static Hold at Peak Contraction, immediately into 2 6-seconds Negative Reps
Got in 1 set of Machine Shrugs hitting 20 normal reps in slow and controlled fashion, immediately into a 10 seconds Static Hold at Peak Contraction, immediately into 6 6-seconds Negative Reps
Got in 2 sets of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 full reps immediately into 20 reps of the 2nd half of the movement!!
Got in 2 sets of Full Range Crunches hitting 15 normal reps in a slow and controlled fashion, immediately into 10 X-reps at the Contracted positions
Hit a walk to cool down
Great training!!
Started out with 1 set of Straight Arm Lat Pulls, hitting 11 normal reps with a 2-1-2 protocol, immediately into 3 X-reps at the contracted positions, immediately into a 10 seconds Static Hold at Peak Contraction, immediately into 2 6-seconds negative reps
Hit 1 set of V-bar Lat Pulldowns hitting 9 reps in normal fashion with a 2-1-2 protocol, immediately hitting 4 X-reps in the mid-point position, immediately into a 5 seconds Static Hold at the Contracted Position, immediately into 2 6-seconds negative reps
Got in 1 set of Seated Cable Rows hitting 11 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Stretched Positions, immediately into 3 6-second Negative reps
Hit 1 set of low Pulley Motorcycle Rows hitting 9 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Contracted Positions, immediately into a 5 second Static Hold at Peak Contraction, immediately into 2 6-seconds Negative Reps
Got in 1 set of Machine Shrugs hitting 20 normal reps in slow and controlled fashion, immediately into a 10 seconds Static Hold at Peak Contraction, immediately into 6 6-seconds Negative Reps
Got in 2 sets of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 full reps immediately into 20 reps of the 2nd half of the movement!!
Got in 2 sets of Full Range Crunches hitting 15 normal reps in a slow and controlled fashion, immediately into 10 X-reps at the Contracted positions
Hit a walk to cool down
Great training!!
Friday August 16th morning and night
Great day today!!
The morning was:
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Great morning!!
The evening was rest and relaxation!!
The morning was:
Hit Joint Mobility work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Great morning!!
The evening was rest and relaxation!!
Thursday August 15th night
Great training tonight!!
Hitting similar method to Monday's training!!
Started out with Weighted Sissy Squats hitting 1 set of 15 normal reps using the 2-1-2 protocol, then immediately went into 5 X-reps in the stretched position, immediately went into 3 6-seconds negative reps.
Hit 1 set of Barbell Gironda Style Sissy Squats hitting 10 normal reps, in a slow and controlled fashion, then went immediately into 5 x-reps around the mid-point
Got in 1 set of Leg Extensions hitting 13 normal reps with a 2-1-2 protocol, immediately into 7 x-reps near the contracted position, immediately into a 10 seconds static hold at the peak contraction, immediately into 2 6-seconds negative reps
Moved onto 1 set of Barbell Stiff-leg Deadlifts hitting 12 normal reps, nice and slow and controlled immediately into 4 X-reps in the stretched position
Got in 1 set of Leg Curls hitting 13 normal reps with a 2-1-2 protocol, immediately into 4 X-reps near the contracted position, immediately into a 10 seconds static hold at peak contraction, immediately into 1 6-seconds negative
Then hit 2 sets of 1-leg Standing Calf Raises on each side, hitting 20 reps in Slow and Paused fashion and immediately hitting 10 X-reps on the first set an 5 X-reps on the second set in the mid-point position
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 with a walk and some Joint Mobility work
Great night!!
Hitting similar method to Monday's training!!
Started out with Weighted Sissy Squats hitting 1 set of 15 normal reps using the 2-1-2 protocol, then immediately went into 5 X-reps in the stretched position, immediately went into 3 6-seconds negative reps.
Hit 1 set of Barbell Gironda Style Sissy Squats hitting 10 normal reps, in a slow and controlled fashion, then went immediately into 5 x-reps around the mid-point
Got in 1 set of Leg Extensions hitting 13 normal reps with a 2-1-2 protocol, immediately into 7 x-reps near the contracted position, immediately into a 10 seconds static hold at the peak contraction, immediately into 2 6-seconds negative reps
Moved onto 1 set of Barbell Stiff-leg Deadlifts hitting 12 normal reps, nice and slow and controlled immediately into 4 X-reps in the stretched position
Got in 1 set of Leg Curls hitting 13 normal reps with a 2-1-2 protocol, immediately into 4 X-reps near the contracted position, immediately into a 10 seconds static hold at peak contraction, immediately into 1 6-seconds negative
Then hit 2 sets of 1-leg Standing Calf Raises on each side, hitting 20 reps in Slow and Paused fashion and immediately hitting 10 X-reps on the first set an 5 X-reps on the second set in the mid-point position
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 with a walk and some Joint Mobility work
Great night!!
Thursday, August 15, 2019
Thursday August 15th morning
Great morning today!!
Started out with Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Felt nice!!
Looking forward to training tonight!!
Started out with Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Felt nice!!
Looking forward to training tonight!!
Wedensday August 14th morning and night
Great morning today!!
Hit Joint Mobility work and was done
Easy, but awesome!!
The night was wonderful!!
Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Got in a nice walk
Felt awesome!
Ready for tomorrow's training!!
Hit Joint Mobility work and was done
Easy, but awesome!!
The night was wonderful!!
Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Got in a nice walk
Felt awesome!
Ready for tomorrow's training!!
Tuesday August 13th morning and night
Great day tonight! Feeling well worked after last night's training
This morning was:
3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Great morning!!
The evening was:
Rest, Relaxation and a nice walk
Great night!!
This morning was:
3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Great morning!!
The evening was:
Rest, Relaxation and a nice walk
Great night!!
Monday August 12th night
Great night of training tonight!! Loved this session a ton!! Felt awesome!!
I'm going to take a moment to explain the reps before getting to the actual workout.
Every set was done in the following way: Started out with normal reps done in the 2-1-2 fashion up until total positive failure, then Missy helped me into position to perform as many x-reps as possible at the most important part of the movement until failure, then Missy helped me lift the wait to the peak contraction point and Held the weight for a Static Contraction until static failure, then I lowered the weight for a 6-seconds count, Missy helped me lift the weight back to the top where I continued to do more 6-seconds Negatives until hitting Negative failure. That was one set.
I'll write out the set like this (number of normal reps/ number of x-reps, seconds held for static contraction/ number of negative reps)
Started out today with 1 set of (13/ 5/ 10 seconds/ 4) per side for 1-arm Incline Cable Flies
Then hit 1 set of (14/ 3/ 15 seconds/ 3) for Incline Presses
Moved onto 1 set of (13/ 5/ 10 seconds/ 4) per side for 1-arm Flat Cable Flies
Got in 1 set of (13/ 3/ 10 seconds/ 3) for Bench Presses
Then moved onto 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!!
I'm going to take a moment to explain the reps before getting to the actual workout.
Every set was done in the following way: Started out with normal reps done in the 2-1-2 fashion up until total positive failure, then Missy helped me into position to perform as many x-reps as possible at the most important part of the movement until failure, then Missy helped me lift the wait to the peak contraction point and Held the weight for a Static Contraction until static failure, then I lowered the weight for a 6-seconds count, Missy helped me lift the weight back to the top where I continued to do more 6-seconds Negatives until hitting Negative failure. That was one set.
I'll write out the set like this (number of normal reps/ number of x-reps, seconds held for static contraction/ number of negative reps)
Started out today with 1 set of (13/ 5/ 10 seconds/ 4) per side for 1-arm Incline Cable Flies
Then hit 1 set of (14/ 3/ 15 seconds/ 3) for Incline Presses
Moved onto 1 set of (13/ 5/ 10 seconds/ 4) per side for 1-arm Flat Cable Flies
Got in 1 set of (13/ 3/ 10 seconds/ 3) for Bench Presses
Then moved onto 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!!
Monday, August 12, 2019
Monday August 12th morning The new experiment begins!!
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Great stuff!!
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
Great stuff!!
Sunday August 12th morning and night
Easy day today!!
The morning was Joint Mobility work
The evening was relaxation and rest!!
The morning was Joint Mobility work
The evening was relaxation and rest!!
Saturday August 10th morning and night
Great day today!!
The morning was Joint Mobility work
The evening was relaxation and rest
The morning was Joint Mobility work
The evening was relaxation and rest
Friday August 9th morning and night
Great day today!!
The morning was 3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Vacuum Practice and Isometric Power Flexes for the Midsection
Joint Mobility work
The evening was relaxation and rest
The morning was 3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Vacuum Practice and Isometric Power Flexes for the Midsection
Joint Mobility work
The evening was relaxation and rest
Thursday August 8th morning and night
Easy day today!!
The morning was 3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Joint Mobility work
Vacuum Practice and Isometric Power Flexes for the Midsection
The evening was relaxation and rest
The morning was 3 sets of 3 for Wall Walk Bridges
Yoga, Wrestlers and Gymnastics Bridge work
Joint Mobility work
Vacuum Practice and Isometric Power Flexes for the Midsection
The evening was relaxation and rest
Wednesday August 7th morning and night
Great day today!!
The morning was Joint Mobility work
The evening was relaxation and rest!
The morning was Joint Mobility work
The evening was relaxation and rest!
Tuesday, August 6, 2019
Tuesday Aug 6th morning
Nice morning today!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Played with a little Qi Gung and Posing
Great stuff!!
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
Played with a little Qi Gung and Posing
Great stuff!!
Monday August 5th night The Back Off Week!
Easy night tonight!!
Rest and recovery were the names of the game
Felt good.
Rest and recovery were the names of the game
Felt good.
Monday, August 5, 2019
Monday Aug 5th morning
Great morning today!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Hot in Joint Mobility work
Hit a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Great morning!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Hot in Joint Mobility work
Hit a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Great morning!!
The end of the experiment
Over the last 4 weeks, I've had what I call the experiment. And it was very successful!!
I decided to make some big changes in my training schedule, and it was very awesome!
Over the last 4 weeks, I dropped all my morning practices, and cut back on my training. Hitting every muscle group once a week rather than 2-3 times a week. I also cut back on my sets, doing 1-3 sets instead of 3-5 sets for each exercise.
Along with that I made weeks 1 and 3 about the Negative or Eccentric portion of the lifts
And weeks 2 and 4 were about Static Contraction Holds at the peak contraction.
The results were awesome.
Aside from a hamstring injury on week one, which is why I didn't training the hamstrings the rest of the cycle, I feel amazing. My strength is through the roof, my conditioning is better. My Muscles are much denser, bigger and thicker. Overall, I love it!!
I'll be starting my next experiment in 1 week. One back-off week this week, then onto trying some more new things.
Looking forward to the next cycle!!
It'll be awesome!!
I decided to make some big changes in my training schedule, and it was very awesome!
Over the last 4 weeks, I dropped all my morning practices, and cut back on my training. Hitting every muscle group once a week rather than 2-3 times a week. I also cut back on my sets, doing 1-3 sets instead of 3-5 sets for each exercise.
Along with that I made weeks 1 and 3 about the Negative or Eccentric portion of the lifts
And weeks 2 and 4 were about Static Contraction Holds at the peak contraction.
The results were awesome.
Aside from a hamstring injury on week one, which is why I didn't training the hamstrings the rest of the cycle, I feel amazing. My strength is through the roof, my conditioning is better. My Muscles are much denser, bigger and thicker. Overall, I love it!!
I'll be starting my next experiment in 1 week. One back-off week this week, then onto trying some more new things.
Looking forward to the next cycle!!
It'll be awesome!!
Sunday Aug 4th morning and night
Nice 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 Aug 3rd morning and night
Great 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!!
Friday Aug 2nd night
Great night tonight!!
Started with 2 sets of 10 per side for 1-arm Incline Cable Flies, using the 2-1-2 protocol and really emphasizing the stretch position on each rep
Hit 2 sets of 10 and 9 for Incline Press, using the 2-1-2 protocol
Then hit 1 set of 30 seconds per side for 1-arm Incline Cable Fly Static Holds
Moved onto 2 sets of 10 and 8 for 1-arm Flat Cable Flies, using the 2-1-2 protocol and really emphasizing the stretch position on each rep
Hit 2 sets of 10 and 7 for Bench Press, using the 2-1-2 protocol
Then hit 1 set of 20 seconds per side for 1-arm Flat Cable Fly Static Holds
Hit 3 sets of 10 per side for DSR Reverse Wrist Curls
Got in 3 sets of 10 per side for DSR Wrist Curls
Hit Joint Mobility and a walk
Great night!!
Started with 2 sets of 10 per side for 1-arm Incline Cable Flies, using the 2-1-2 protocol and really emphasizing the stretch position on each rep
Hit 2 sets of 10 and 9 for Incline Press, using the 2-1-2 protocol
Then hit 1 set of 30 seconds per side for 1-arm Incline Cable Fly Static Holds
Moved onto 2 sets of 10 and 8 for 1-arm Flat Cable Flies, using the 2-1-2 protocol and really emphasizing the stretch position on each rep
Hit 2 sets of 10 and 7 for Bench Press, using the 2-1-2 protocol
Then hit 1 set of 20 seconds per side for 1-arm Flat Cable Fly Static Holds
Hit 3 sets of 10 per side for DSR Reverse Wrist Curls
Got in 3 sets of 10 per side for DSR Wrist Curls
Hit Joint Mobility and a walk
Great night!!
Friday Aug 2nd morning
Great morning today!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Isometric Power Flexes for the Neck
Hit 3 sets of 10 in each direction for DVR Neck Work, looking right and left
Hit Joint Mobility work
Got in 5 minutes of Qi Gung Practice
Great morning!!
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Isometric Power Flexes for the Neck
Hit 3 sets of 10 in each direction for DVR Neck Work, looking right and left
Hit Joint Mobility work
Got in 5 minutes of Qi Gung Practice
Great morning!!
Thursday Aug 1st night
Great training tonight!!
Started out with 2 sets of 12 for DB Pull-overs, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Then hit 3 sets of 9, 9 and 8 for Weighted Pull-ups, using the 2-1-2 protocol
Moved onto 1 set of 30 seconds for Undergrip Pull-down Static Holds
Moved onto 2 sets of 10 and 9 for Seated Cable Rows, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Hit 3 sets of 11, 10 and 9 for Behind the Neck Pull-downs using the 2-1-2 protocol
Got in 1 set of 12 seconds per side for 1-arm DB Bent-over Bent-arm Lateral Static Holds
Moved onto 5 sets of 20 for Pelvic Rocks
Hit 5 sets of 20 for Weighted Frog Crunches
Finished up with a quick walk and some Joint Mobility work
Great night!!
Started out with 2 sets of 12 for DB Pull-overs, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Then hit 3 sets of 9, 9 and 8 for Weighted Pull-ups, using the 2-1-2 protocol
Moved onto 1 set of 30 seconds for Undergrip Pull-down Static Holds
Moved onto 2 sets of 10 and 9 for Seated Cable Rows, using the 2-1-2 protocol and emphasizing the stretch position on each rep
Hit 3 sets of 11, 10 and 9 for Behind the Neck Pull-downs using the 2-1-2 protocol
Got in 1 set of 12 seconds per side for 1-arm DB Bent-over Bent-arm Lateral Static Holds
Moved onto 5 sets of 20 for Pelvic Rocks
Hit 5 sets of 20 for Weighted Frog Crunches
Finished up with a quick walk and some Joint Mobility work
Great night!!
Thursday, August 1, 2019
Thursday August 1st 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!!
Wednesday July 31st 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 left and tilting right
Got n Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
The night was just rest and recovery
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 left and tilting right
Got n Joint Mobility work
Hit 5 minutes of Qi Gung Practice
Great morning!!
The night was just rest and recovery
Great night!!
Tuesday July 30th night
Great training tonight!!
Started out with 2 sets of 14 for Weighted Sissy Squats, using the 2-1-2 protocol and emphasizing the stretch on each rep
Then hit 3 sets of 12 for Barbell Gironda Style Sissy Squats using the 2-1-2 protocol
Got in 1 set of 30 seconds on each side for 1-leg Static Hold Leg Extensions
Moved onto 2 sets of 20 per side for 1-leg Standing Slow and Paused 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 2 sets of 14 for Weighted Sissy Squats, using the 2-1-2 protocol and emphasizing the stretch on each rep
Then hit 3 sets of 12 for Barbell Gironda Style Sissy Squats using the 2-1-2 protocol
Got in 1 set of 30 seconds on each side for 1-leg Static Hold Leg Extensions
Moved onto 2 sets of 20 per side for 1-leg Standing Slow and Paused 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!!
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