Friday, September 27, 2019

Friday Sept 27th morning

Easy morning today

I wasn't feeling it so I just hit basic Joint Mobility work

Felt nice!!

Thursday Sept 26th night

Great training tonight!!

Started out with a super set, going directly from the first movement into the second without any rest. They were:

a.)  1 set of Weighted Sissy Squats hitting 15 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the stretched position, immediately into 3 6-seconds negative reps

b.) 1 set of Feet Close Barbell Back Squats hitting 15 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position.

Then hit 1 set per side for 1-leg Negative Leg Extensions hitting 8 6-seconds negative reps per sdie

Moved onto 1 set of 15 for Leg Curls using the 2-1-4 protocol. Went easy on these to continue to let the hamstring heal.

Then hit 2 sets per side for Weighted 1-leg Slow and Paused Standing Calf Raises hitting 20 normal reps and 10 X-reps on the first set and 18 normal reps and 8 X-reps on the second

Moved onto another superset, going directly from the first movement into the second without rest. They were:

a.) 1 set per side of 1-arm Incline Cable Flies hitting 9 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the stretch position immediately into a 10 seconds static hold at peak contraction immediately into 5 6-seconds negative reps

b.) 1 set per side for 1-arm Negative Incline Presses getting 4 6-seconds negative reps on each side

Then hit 1 set per side of 1-arm Jack Knife Cable Flies getting 15 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the stretch position 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 12 normal reps using a 2-1-4 protocol immediately into 4 x-reps in the stretch position immediately into 2 6-seconds negative reps

Then got in 1 set on each side for 1-arm Negative Triceps Pressdowns hitting 5 6-seconds negative reps per side.

Great night!!

Thursday, September 26, 2019

Thursday Sept 26th 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 sets of Handstand Hold Variations

Hit 5 minutes of Qi Gung Practice

Great morning!!





Wednesday Sept 25th 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

3 sets of Straddle Planche Holds

5 minutes of Qi Gung Practice

Great morning!!

The evening was:

Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!!

Tuesday Sept 24th night

Easy night tonight!!

All about rest and recovery!!

Felt sweet!

Tuesday, September 24, 2019

Tuesday Sept 24th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 12 minutes of the 1-arm KB Snatch 15:15 Viking Warrior Vo2 Snatch Protocol, hitting 8 reps on 1 side in 15 seconds, resting for 15 seconds, hitting 8 reps on the other side in 15 seconds, resting for 15 seconds and continuing on for 12 minutes

Got in 3 sets per side for Air Baby Hold Variations

Hit 5 minutes of Qi Gung Practice

Great morning!!

Monday Sept 23rd night

Great training tonight!!

Started out with a Superset, going straight from the first movement into he second with no rest. They were:

a.) 1 set of 10 for Straight Arm Lat Pulls using a 2-1-4 protocol

immediately into

b.) 1 set of 10 for Reverse Grip Lat Pulldowns using a 2-1-4 protocol

Then hit 1 set of 10 per side for 1-arm Standing Cable Rows using a 2-1-4 protocol

Got in 1 set of 20 for Machine Shrugs using a 2-1-2 protocol

Moved onto another Superset going right from the 1st move to the 2nd with no rest. They were:

a.) 1 set of 10 for DB Lateral Raises using a 2-1-4 protocol

immediately into

b.) 1 set of 10 for DB Upright Rows using a 2-1-4 protocol

Then hit 1 set of 10 for DB Rear Delt Flies using a 2-1-4 protocol

Got in 1 set of 10 for DB Biceps Curls using a 2-1-4 protocol

Then hit 2 sets of 20/20 for Abdominal Reverse Crunch Roll-outs going from 20 full reps immediately into 20 half reps on both sets

Then hit 2 sets of 20 for Weighted Frog Crunches


Great night!!




Monday, September 23, 2019

Monday Sept 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 Isometric Work and Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Got in 3 sets on each side for 1-arm Elbow Lever Holds

Hit 5 minutes of Qi Gung Practice

Great morning!!





Sunday Sept 22nd morning and nigh

Great day today!!

The morning was Joint Mobility work

The evening was rest and recovery!!

Love it!!

Saturday Sept 21st night

Great training tonight. A little more straight forward tonight. Everything was normal sets, taking a 2-1-4 protocol on each rep.

Started out with a super set of Weighted Sissy Squats right into Barbell Feet Close Together Back Squats, going from one right into the other with no rest. Hit 1 set of 15 for both

Hit 1 set of 15 per side for 1-leg Standard Leg Extensions

Got in 1 set of 15 for Leg Curls

Moved onto 2 Sets of 20 per side for 1-leg Slow and Paused Standing Calf Raises

Hit a Superset of 1-arm Incline Cable Flies and Incline Press, moving right from one immediately into the other. Hit 1 set of 10 on each side for the flies and 1 set of 10 for the press

Got in 1 set of 10 per side for 1-arm Jack Knife Cable Flies

Hit 1 set of 10 for Overhead Rope Extensions

Finished up with 1 set of 10 on each side for 1-arm Triceps Pressdowns

Great night!!

Saturday Sept 21st morning

Easy morning today

It was all about Joint Mobility work

Great stuff!!

Friday Sept 20th morning and night

Great day today!!

Started out the morning 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 10 rounds of 1-arm KB Snatch Viking's Warrior Vo2 Max Protocol work, hitting 8 reps for every 15 seconds, hitting 15 seconds on, 15 seconds rest, 15 seconds on with the other side, 15 seconds rest, etc.

Got in Relaxed Stretching

Hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Great morning!!

The evening was rest and recovery

Great stuff!!

Thursday Sept 19th night

Great training tonight!!

Started out with a Superset, hitting the 1st move and going immediately into the second one. They were:

a.) 1 set of Straight Arm Lat Pulls hitting 8 normal reps with a 2-1-4 protocol immediately into 4 x-reps at the stretched position immediately into a 10 seconds static hold at peak contraction immediately into 1 6-seconds negative rep

immediately into

b.) Reverse Grip Lat Pulldowns hitting 5 normal reps with a 2-1-4 protocol immediately into 4 x-reps at the mid-point position immediately into a 5 seconds static hold at peak contraction immediately into 1 6-seconds negative rep

Then hit 1 set of 1-arm Standing Cable Row Negatives per side hitting 8 6-seconds negative reps on each side

Moved onto Machine Shrugs hitting 26 normal reps immediately into a 15 seconds static hold at peak contraction immediately into 6 6-seconds negative reps

Moved onto another super set, moving right from the 1st move into the 2nd move with no rest. They were:

a.) 1 set of DB Lateral Raises hitting 10 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 4 6-seconds negative reps

immediately into

b.) 1 set of DB Upright Rows hitting 7 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 2 6-seconds negative reps

Then hit 1 set of DB Rear Delt Raises getting 10 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 3 6-seconds negative reps

Moved onto 1 set of a Super Slow and Static Hold Barbell curl hitting 1 set with a 5 seconds lifting to the mid-point a 10 seconds hold at the middle a 5 seconds lifting to the top followed by a 5 seconds lowering to the midpoint, a 10 seconds hold at the middle and a 5 seconds lowering to the bottom

Then hit 2 sets of Abdominal Reverse Crunch Roll-outs, getting 20 slow and controlled reps followed immediately by 20 half reps on both sets

Got in 2 sets of Weighted Frog Crunches hitting 20 reps on each set

Great night!!

Thursday, September 19, 2019

Thursday Sept 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 3 sets of Handstand Hold Variations

Got in 5 minutes of Qi Gung Practice

Great stuff!!

Wednesday Sept 18th night

Great night tonight!!

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

Great stuff!!

Wednesday Sept 18th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of Straddle Planche Holds

Hit 5 minutes of Qi Gung Practice

Great stuff!!

Tuesday Sept 17th night

Great and easy night tonight!

It was all about rest and recovery!

Great stuff, and highly underrated!

Tuesday, September 17, 2019

Tuesday Sept 17th 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 sets per side for Air Baby Hold Variations

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 6 rounds of Wall Drive Sprints

Hit 6 rounds of Double Clubbell Mill Sprints

Got in 6 rounds of Double Clubbell Rock-it Sprints

Hit 6 rounds of Double Clubbell Alternating Shield Cast Sprints

Got in 5 minutes of Qi Gung Practice

Did a little Free Play with the Shaolin Sabre

Great morning!!




Monday Sept 16th night

Great training tonight!!

Started out with a super-set, hitting the 1st move and going immediately into the second one. It was:

Hit 1 set of Weighted Sissy Squats getting 15 normal reps with a 2-1-4 protocol, immediately into 3 X-reps in the stretch position, immediately into 2 6-seconds negative reps.

Immediately moved into Feet Close Together Barbell Back Squats hitting 10 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the Mid-point position

Moved onto 1 set on each side of 1-leg Negative Leg Extensions hitting 10 6-seconds negative reps per side

From there it was 1 set of Leg Curls hitting 15 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the mid-point position, then the hamstring injury that I've been dealing with started to act up so I stopped

Moved onto a Super-set, hitting the first move and then going immediately into the second one. It was:

Hit 1 set per side for 1-arm Incline Cable Flies getting 9 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the stretch position, immediately into a 10 seconds Static Hold at peak contraction, immediately into 3 6-seconds negative reps

Immediately moved into 1 set per side for 1-arm Negative Incline Presses getting 3 6-seconds Negative reps per side

Got in 1 set per side for 1-arm Jack Knife Cable Flies hitting 12 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the stretch position, immediately into a 10 seconds Static Hold at peak contraction, immediately into 2 6-seconds Negative reps

From there it was 1 set of Overhead Rope Extensions hitting 10 normal reps with a 2-1-4 protocol, immediately into 4 X-rep in the stretch position, immediately into 3 6-seconds negative reps

Got in 1 set per side for 1-arm Negative Triceps Pressdowns hitting 4 6-seconds Negative reps per side

Finished up with 2 sets per side for 1-leg Slow and Paused Weighted Standing Calf Raises hitting 18 normal reps immediately into 8 X-reps on each side for each set

Great night!!

Monday, September 16, 2019

Monday Sept 16th morning Start of the new training cycle and the new experiment

Great morning today!!

Looking very forward to the new training cycle and the new experiment!!

Today started 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 Work and Isometric Power Flexes for the Neck

Got in Joint Mobility work

Hit Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in 3 sets of 1-arm Elbow Lever Holds on each side

Hit 5 minutes of Qi Gung work

Great stuff!!





Sunday Sept 15th morning and night

Awesome day today!!

The morning was Joint Mobility work

The evening was Rest and Relaxation

All Set for the new Training Cycle tomorrow!!

Saturday Sept 14th morning and night

Great today!!

The morning was Joint Mobility work

The evening was Rest and Recovery

Great stuff!!

Friday Sept 13th morning and night

Great day today!

The morning was:

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 Relaxed Stretching

Got in 5 minutes of Qi Gung Practice

Great morning!!

The evening was Rest and Recovery

Good stuff!!

Thursday Sept 12th night

Easy night tonight!!

Rest and Relaxation!

Felt great!

Thursday, September 12, 2019

How'd the 2nd experiment go?

Great experiment over this past training cycle!!

I started by adding rest days and more recovery.

I had 4 workouts, sessions a, b, c, and d; but only 3 sessions a week.

So each session was worked once every 7-10 days and had a full week off during the cycle.

Dropped the sets to just 1 set per exercise and took everything to complete failure, hitting positive failure, static failure and negative failure.

The results:


Each lift dramatically improved every session.

A ton stronger and in better condition

More muscle

Less Body Fat, even though my eating wasn't that great this cycle.

Body feels amazing!!

Looking forward to the next training cycle starting next week!!



Thursday Sept 12th morning

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 sets of Handstand Hold Variations

Hit 5 minutes of Qi Gung Practice

Great morning!!



Wednesday Sept 11th night

Great night tonight!!

Hit Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Felt wonderful!!


Wednesday Sept 11th 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 sets of Straddle Planche Holds

Hit 5 minutes of Qi Gung Practice

Great stuff!!

Tuesday Sept 10th night

Easy back off week night tonight!!

Just rested and relaxed!!

Felt great!!

Tuesday, September 10, 2019

Tuesday Sept 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 Joint Mobility work

Got in 3 sets per side for Air Baby Hold Variations

Hit 5 minutes of Qi gung Practice

Great morning!!





Monday Sept 9th night, beginning of the back-off week

Easy night tonight!!

All about the rest and recovery tonight!

Monday Sept 9th morning

Great morning tonight!!

Started out with 3 sets f 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 Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

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

Got in 5 minutes of Qi Gung Practice

Great morning!!




Sunday Sept 8th morning and night

Easy day today!!

The morning was all about Joint Mobility work

The night was rest and recovery!!

Saturday Sept 7th night

Awesome training tonight!!

Started out with 1 set per side for 1-arm Cable Lateral Raises hittin12 normal reps with a 2-1-2 protocol, immediately into 6 X-reps in the stretch position, immediately into 2 6-seconds Negative Reps.

Hit 1 set of per side for 1-arm Machine Overhead Presses hitting 6 normal reps with a 2-1-2 protocol, immediately into 5 X-reps in the Mid-point position, immediately into a 10 seconds Static Hold 2/3 of the way to lock-out, immediately into 2 6-seconds Negative reps

Got in 1 set per side for1-arm Cable Upright Rows hitting 15 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Contracted Position, immediately into a 12 seconds Static Hold at Peak Contraction, immediately into 3 6-seconds Negative reps

Moved onto 1 set per side for 1-arm Overhead Triceps Extensions hitting 8 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the Stretch position, immediately into 2 6-seconds negative reps

Hit 1 set per side for 1-arm Triceps Pressdowns hitting 10 normal reps with a 2-1-2 protocol, immediately into 5 X-reps in the Mid-point position, immediately into a 12 seconds Static Hold at peak contraction, immediately into 3 6-seconds negative reps

Moved onto 1 set per side for 1-arm Cable Biceps Curls from Behind hitting 11 normal reps using a 2-1-2 protocol, immediately into 4 X-reps in the Stretch position, immediately into 2 6-seconds negative reps

Got in 1 set per side for 1-arm Cable Biceps Curls in Front hitting 7 normal reps using a 2-1-2 protocol, immediately into 4 X-reps in the Mid-point Position, immediately into a 10 seconds Static Hold at Peak Contraction, immediately into 1 6-seconds negative rep

Great training and a great end to the cycle!!

Saturday Sept 7th morning

Great morning today!!

It was all about the Joint Mobility work

Felt awesome!!

Friday Sept 6th night

Easy night tonight!!

It was all about rest and recovery!!

Good stuff!!

Friday, September 6, 2019

Friday Sept 6th morning

Great morning today!!

Hit 3 sets of3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 5 minutes of Qi Gung Practice

Played with a few Hand Balances

Great morning!!




Thursday Sept 5th night

Great training tonight!!

Started out with 1 set of Straight Arm Lat Pulls, hitting 7 normal reps with a 2-1-2 protocol, immediately into 5 X-reps in the mid-point position, 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 normal reps with 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

Got in 1 set of Seated Cable Rows hitting 11 normal reps with a 2-1-2 protocol, immediately into 5 x-reps in the stretch position, immediately into 4 6-seconds negative reps

Hit 1set of Low Cable Motorcycle Rows hitting 11 normal reps with a 2-1-2 protocol, immediately into 5 x-reps in the mid-point position, immediately into a 10 seconds static hold at peak contraction immediately into 3 6-seconds negative reps

Got in 1 set of Machine Shrugs hitting 25 normal reps immediately into a 10 seconds static hold at peak contraction immediately into 4 6-seconds negative reps

Hit 2 sets of Abdominal Reverse Crunch Roll-ups hitting 20 normal reps immediately into 20 half reps

Got in 2 sets of Full Range Crunches hitting 20 normal reps immediately into 12 x-reps

Great night!!

Thursday, September 5, 2019

Thursday Sept 5th morning

Great morning today!!

Hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Great stuff!!

Wednesday Sept 4th morning and night

Great 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

5 minutes of Qi Gung

The evening was:

Dynamic Stretching, Strength Stretching and Relaxed Stretching

Great day!!

Tuesday Sept 3rd night

Easy night tonight!!

All about rest and recovery!!

Great stuff!!

Tuesday, September 3, 2019

Tuesday Sept 3rd morning

Easy morning today!!

Hit Joint Mobility work

Awesome stuff!!

Monday Sept 2nd night

Great training tonight!!

Started out with 1 set of Weighted Sissy Squats, hitting 15 normal reps with a 2-1-2 protocol, immediately into 5 X-reps at the stretch position, immediately into 3 6-seconds negative reps

Hit 1 set of Barbell Gironda Style Sissy Squats hitting 13 normal reps with 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 5 X-reps in the contracted position, immediately into a 10 seconds static hold at peak contraction, immediately into 2 6-seconds negative reps

Hit 1 set of Barbell Stiff-leg Deadlifts getting 14 normal reps with a 3-1-3 protocol, immediately into 3 X-reps in the stretch position

Got in 1 set of Leg Curls hitting 15 normal reps with a 2-1-2 protocol, immediately into 4 x-reps in the contracted position, immediately into a 10 seconds static hold at peak contraction, immediately into 2 6-seconds negative reps

Hit 2 sets per side for 1-leg Slow and Paused Standing Calf Raises hitting 18 normal reps immediately into 8 x-reps

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!!

Monday Sept 2nd morning

Great morning today!!

It was all Joint Mobility this morning

Great stuff!!

Sunday September 1st morning and night

Easy day and night today!!

The morning was Joint Mobility work

The evening was rest and recovery!!

Great day!!

Saturday Aug 31st night

Wonderful vacation training tonight!!

Hit 1 set of 1-arm Pec Deck per side hitting 11 normal reps with a 2-1-2 protocol, immediately into 6 X-reps in the stretch position, immediately into a 10 seconds static hold at peak contraction, immediately into 4 6-seconds negative reps

Hit 1 set per side for 1-arm Chest Presses hitting 8 normal reps using a 2-1-2 protocol, immediately into 6 X-reps at the mid-point position, immediately into a 10 seconds static Hold about 2/3 of the way to lock out, immediately into 3 6-seconds negative reps

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!!

Satruday Aug 31 morning

Easy morning today

It was all about Joint Mobility work and playing with the puppies that I was watching

Great morning!!

Friday Aug 30th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was rest and recovery!

Great day!!

Thursday Aug 29th night

Great night tonight!

Started out with 1 set per side of 1-arm Cable Lateral Raises hitting 11 normal reps using a 2-1-2 protocol, immediately into 6 x-reps in stretch position, immediately into 2 6-seconds negative reps

Hit 1 set of Machine Overhead Presses hitting 9 normal reps with a 2-1-2 protocol, immediately into 6 X-reps in the mid-point position, immediately into a 10 seconds static hold about 2/3 of the way to lock out, immediately into 2 6-seconds negative reps

Got in 1 set of DB Upright Rows hitting 11 normal reps with a 2-1-2 protocol, immediately into 5 x-reps in the contracted position, immediately into a 10 seconds static hold at peak contraction, immediately into 3 6-seconds negative reps

Hit 1 set of Overhead Rope Extensions hitting 8 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the stretched position, immediately into 2 6-seconds negative reps

Got in 1 set Triceps Press Downs hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 x-reps at the mid-point position, immediately into a 10 seconds static hold at peak contraction, immediately into 1 6-seconds negative rep

Got in 1 set per side for 1-arm Cable Biceps Curls hitting 10 normal reps with a2-1-2 protocol, immediately into 4 X-reps in the stretch position, immediately into 3 6-seconds negative reps

Then hit 1 set of Barbell Biceps Curls hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 X-reps at the mid-point position, immediately into a 10 seconds static hold at 2/3s of the way to lock out, immediately into 1 6-seconds negative rep

Hit 1 set per side for 1-arm DB Hammer Curls hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 x-reps at the mid-point position, immediately into a 5 seconds static hold at 2/3s of the way to lock out, immediately into 1 6-seconds negative rep

Great night!!