Thursday, August 29, 2019

Thursday Aug 29th morning

Great morning today!!

Hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Looking forward to tonight's training!!

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!!

Tuesday Aug 27th night

Easy night tonight!!

All about rest and recovery!!

Feeling amazing!

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!!

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!!

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!!





Sunday August 25th morning and night

Nice day today!!

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!!

Saturday Aug 24th morning

Great morning today!!

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!!

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!!

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!!

Wednesday Aug 21st night

Awesome 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!!

Tuesday August 20th night

Easy night tonight!!

Rest and recovery!!

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!!

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!!




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!!




Sunday August 18th morning and night

Easy day today!!

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!!

Saturday August 17th morning

Easy morning today!!

It was all about Joint Mobility work!!

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!!

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!!

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!!

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!!

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!!


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!!

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!!









Sunday August 12th morning and night

Easy day today!!

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

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


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

Wednesday August 7th morning and night

Great day today!!

The morning was Joint Mobility work

The evening was relaxation and rest!

Tuseday August 6th night

Easy night

Just 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!!













Monday August 5th night The Back Off Week!

Easy night tonight!!

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!!




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!!

Sunday Aug 4th morning and night

Nice day today!!

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!!

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!!




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!!

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!!

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!!




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!!

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!!