Thursday Oct 31st morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

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

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Wednesday Oct 30th night

Great night tonight!!

Hit a nice session of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.

Had a nice walk

Felt awesome!!

Wednesday Oct 30th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions

3 sets of 10 for DVR Shoulder Rolls

3 sets of 10 for DVR Wrist Twist Triceps Contractions

3 sets of 10 per side for DVR High Reaches

3 sets of 10 per side for DVR 1-arm Pull-ups

3 sets of 10 per side for DVR 1-leg Standing Leg Curls

3 sets of 10 for DVR Squats

3 sets of 10 for DVR Abdominal Contractions

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Tuesday Oct 29th night

Awesome training tonight!!

Started out with 2 sets of 20 for Barbell Front Squats

Hit 1 set of 18 for Barbell Conventional Deadlifts

Got in 2 sets of 20 for Leg Extensions

Hit 2 sets of 20 for Leg Curls

Moved onto 2 sets of 20 per side for 1-leg 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 Flex

Hit 1 set of 20 seconds for Isometric Adductor Flex

Finished with a nice walk

Great night!!

Tuesday Oct 29th 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 Dynamic Stretching

Got in Joint Mobility work

Hit the following:

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

Finished up with 5 minutes of Qi Gung Practice

Great morning!!

Monday Oct 28th night

Great training tonight!!

Hit 2 sets of 20 and 15 per side for 1-arm Full Jack Knife Cable Flies

Got in 2 sets of 20 per side for 1-arm Half Jack Knife Cable Flies

Hit 1 set of 20 per side for 1-arm Kneeling Cable Crossovers

Moved onto 2 sets of 20 for V-bar Lat Pull Downs

Hit 1 set of 15 for Reverse Grip Lat Pull Downs

Got in 2 sets of 17 and 18 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Seated Reverse Grip Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Moved onto 2 sets of 20 and 16 for Cable Crunches

Got in 2 sets of 20 for Weighted Frog Crunches

Finished up with a nice walk

Great night!!

Monday Oct 28th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Isometric Power Flexes and Isometric Work for the Neck

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

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

Hit the following:

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

Finished up with 5 minutes of Qi Gung Work

Great morning!!

Sunday Oct 27th morning and night

Great day today!!

The morning was Joint Mobility work

The evening was Rest and Recovery

Great stuff!!

Saturday Oct 26th night

Very nice training tonight!!

Hit 1 set of 20 per side for 1-arm Full Jack Knife Cable Flies

Got in 1 set of 20 per side for 1-arm Half Jack Knife Cable Flies

Hit 1 set of 20 per side for 1-arm Kneeling Cable Cross Overs

Got in 1 set of 20 for V-bar Lat Pull Downs

Hit 1 set of 20 for Reverse Grip Lat Pull Downs

Got in 1 set of 20 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Reverse Grip Seated Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Hit 1 set of 20 for Leg Extensions

Got in 1 set of 20 for Leg Curls

Hit 1 set of 20 for Barbell Front Squats

Got in 1 set of 20 for Weighted Sissy Squats

Hit 1 set of 20 per side for 1-leg Standing Calf Raises

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

Hit 1 set of 20 for DB Upright Rows

Got in 1 set of 20 per side for 1-arm DB Lateral Raises

Hit 1 set of 20 per side for 1-arm DB Lying Rear Delt Raises

Got in 1set of 20 for DB Biceps Curls

Hit 1 set of 20 per side for 1-arm Seated DB Concentration Curls

Got in 1 set of 20 per side for 1-arm Overhead DB Triceps Extensions

Hit 1 set of 20 for DB Lying Triceps Extensions

Got in 1 set of 20 seconds for Isometric Adductor Flexes

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Then got in 2 sets of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 reps of the full movement immediately into 20 reps of the 1/2 movement on each set

Hit 2 sets of 20 for Weighed Reverse Crunches

Finished up with a nice walk

Great night!!

Saturday Oct 26th morning

Great morning today!!

Hit the Joint Mobility work nicely!!

Great stuff!!

Friday Oct 25th night

Great day tonight!!

Took it easy with rest and relaxation today!!

Friday Oct 25th morning

Great morning today!!

Stared 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 Joint Mobility Work

Hit Dynamic Stretching and Relaxed Stretching

Got in the following:

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

Finished up with 5 minutes of Qi Gung Practice

Great stuff!!

Thursday Oct 24th night

Great training tonight!!

Started out with 2 sets of 20 for DB Upright Rows

Hit 2 sets of 20 per side for 1-arm DB Lateral Raises

Got in 2 sets of 20 per side for Lying 1-arm DB Rear Delt Raises

Hit 2 sets of 20 for DB Biceps Curls

Got in 2 sets of 20 per side for 1-arm DB Seated Concentration Curls

Hit 2 sets of 20 per side for 1-arm DB Overhead Triceps Extensions

Got in 2 sets of 20 for DB Lying Triceps Extensions

Hit 2 sets of 20 per side for 1-arm DB Side Bends

Got in 2 sets of 20 per side for Oblique Crunches

Finished up with a nice walk!!

Great stuff!!

Thursday Oct 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 the following:

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

Hit 5 minutes of Qi Gung Work

Great morning!!!!

Wednesday Oct 23rd night

Great night tonight!!

Hit 20 minutes of 1-arm Kettlebell Snatch, Vo2 Max, protocols getting 40 sets of 8 reps per side in during the 20 minutes. Hitting 8 reps in 15 seconds on one side, resting for 15 seconds, hitting 8 reps in 15 seconds on the other side, resting for 15 seconds and repeating for 20 minutes

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

Got in a nice walk

Great night!!

Wednesday Oct 23rd morning

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 the following:

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

Hit 5 minutes of Qi Gung Work

Great morning!!

Tuesday Oct 22nd night

Awesome training tonight!!

Started out with 2 sets of 20 for Barbell Front Squats

Hit 1 set of 20 for Barbell Conventional Dead Lifts

Got in 2 sets of 20 for Weighted Sissy Squats

Hit 2 sets of 20 and 18 for Leg Extensions

Got in 2 sets of 20 for Leg Curls

Then hit 2 sets of 20 per side for 1-leg Weighted, Slow and Pause 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 Adductor Flexes

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with a nice walk

Great night!!

Tuesday Oct 22nd morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Dynamic Stretching

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

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

Finished up with 5 minutes of Qi Gung Work

Great stuff!!

Monday Oct 21st night

Great night tonight!!

Started out with 2 sets of 20 per side for 1-arm Full Jack Knife Cable Flies

Hit 2 sets of 20 per side for 1-arm Half Jack Knife Cable Flies

Got in 1 set of 20 per side for 1-arm Kneeling Cable Crossovers

Moved onto 2 sets of 20 for V-bar Lat Pull Downs

Hit 1 set of 15 for Reverse Grip Lat Pull Downs

Got in 2 sets of 20 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Reverse Grip Seated Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Then hit 2 sets of 20 for Cable Crunches

Got in 2 sets of 20 for Weighted Frog Crunches

Hit a nice walk to cool down

Great night!!

Monday Oct 21st morning

Excellent 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 Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit Isometric Work and Isometric Power Flexes for the Neck

Got in the following:

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

Hit 5 minutes of Qi Gung Work

Great morning!!

Sunday Oct 20th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was rest and a nice walk

Great day!!

Saturday Oct 19th night

Awesome training tonight!!

Hit the following at about 80% intensity compared to the Monday, Tuesday and Thursday training sessions:

1 set of 20 per side for 1-arm Full Jack Knife Cable Chest Flies

1 set of 20 per side for 1-arm Half Jack Knife Cable Chest Flies

1 set of 20 per side for Kneeling 1-arm Cable Crossovers

1 set of 20 for V-bar Lat Pull Downs

1 set of 20 for Reverse Grip Lat Pull Downs

1 set of 20 per side for 1-arm Standing Cable Rows

1 set of 20 for Reverse Grip Seated Cable Rows

1 set of 20 per side for 1-arm Machine Shrugs

1 set of 20 for Leg Extensions

1 set of 20 for Leg Curls

1 set of 20 for Barbell Front Squats

1 set of 20 for Sissy Squats

1 set of 20 per side for 1-leg Standing Calf Raises

1 set of 20 seconds per side for 1-leg Isometric Tibia Raises

1 set of 20 seconds for Isometric Adductor Flex

1 set of 20 seconds for Isometric Abductor Flex

1 set of 20 for DB Upright Rows

1 set of 20 per side for 1-arm DB Lateral Raises

1 set of 20 per side for 1-arm Lying DB Rear Delt Raises

1 set of 20 for DB Biceps Curls

1 set of 20 per side for 1-arm Seated DB Concentration Curls

1 set of 20 per side for 1-arm DB Overhead Triceps Extensions

1 set of 20 for DB Lying Triceps Extensions

Then hit the rest with 100% intensity, they were:

2 sets of 20/20 for Abdominal Reverse Crunch Roll-ups, hitting 20 full reps immediately into 20 half reps

2 sets of 20 for Weighted Reverse Crunches

Finished up with a nice walk

Great night!!

Saturday Oct 19th morning

Easy morning today!!

Hit Joint Mobility work

Great stuff!!

Friday Oct 18th morning and night

Great day today!!

The morning started out with Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Great morning!

The evening was Rest and Recovery.

Great stuff!!

Thursday Oct 17th night

Great training tonight!!

Hit 2 sets of 20 for DB Upright Rows

Got in 2 sets of 20 per side for 1-arm DB Lateral Raises

Hit 2 sets of 20 per side for 1-arm Lying DB Rear Delt Raises

Moved onto 2 sets of 20 for DB Biceps Curls

Hit 2 sets of 20 per side for 1-arm Seated DB Concentration Curls

Moved onto 2 sets of 20 per side for 1-arm DB Overhead Triceps Extensions

Hit 2 sets of 20 for DB Lying Triceps Extensions

Moved onto 2 sets of 20 per side for 1-arm DB Side Bends

Hit 2 sets of 20 per side for Oblique Crunches

Finished up with a nice walk

Great night!!

Thursday Oct 17th 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 3 sets per side for Air Baby Hold Variations

Hit 3 sets of Straddle Planche Holds

Got in Joint Mobility work

Hit Dynamic Stretching

Got in 5 minutes of Qi Gung Practice

Great morning!!

Wednesday Oct 16th night

Great night tonight!!

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

Got in a nice long walk

Great stuff!!

Wednesday Oct 16th 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 the following conditioning:

2 minutes of Rope Skipping

6 rounds of Wall Drive Sprints

6 rounds of Double Clubbell Rock-it Sprints

12 minutes of Hindu Squats getting in 350 reps

Then hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Great morning!!

Tuesday Oct 15th night

Great training tonight!!

Started out with 2 sets of 20 for Barbell Front Squats

Then hit 1 set of 20 for Barbell Conventional Deadllifts

Got in 2 set of 15 and 20 for Weighted Sissy Squats

Hit 2 sets of 20 and 14 for Leg Extensions

Got in 2 sets of 20 for Leg Curls

Hit 2 sets of 20 per side for 1-leg Slow and Paused, Weighted, Standing 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 Adductor Flexes

Got in 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with a nice cool down walk

Great stuff!!

Tuesday OCt 15th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in Dynamic Stretching Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 20 minutes of Continuous Clubbell Conditioning

Hit 5 minutes of Qi Gung Practice

Great morning!!

Monday Oct 14th night, The first night of the new training cycle!!

Awesome training tonight!!

Started out with 2 sets of 20 per side for 1-arm Full Jack Knife Cable Chest Flies

Hit 2 sets of 20 per side for 1-arm Half Jack Knife Cable Chest Flies

Got in 1 set of 15 per side for 1-arm Cable Crossovers

Moved onto 2 sets of 20 and 10 for V-bar Lat Pull Downs

Hit 1 set of 15 for Reverse Grip Lat Pull Downs

Got in 2 sets of 20 per side for 1-arm Standing Cable Rows

Hit 1 set of 20 for Reverse Grip Seated Cable Rows

Got in 1 set of 20 per side for 1-arm Machine Shrugs

Moved onto 2 sets of 20 and 15 for Weighted Cable Crunches

Got in 2 sets of 25 for Weighted Frog Crunches

Finished up with a really nice walk

Great first night for the cycle!!

Monday Oct 14th morning The Start of the New Training Cycle

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 and Isometric Work for the Neck in all Directions

Got in Joint Mobility work

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

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

Hit 3 sets of Handstand Hold Variations

Got in 5 minutes of Qi Gung Practice

Great morning!!

Sunday Oct 13th morning and night

Easy day today!

The morning was Joint Mobility work

The evening was Rest and Relaxation!!

Saturday Oct 12th morning and night

Great day today!!

The morning was Joint Mobility work

The evening was Rest and Relaxation!!

All excited for next week!

Friday Oct 11th morning and night

Great day today!!

The morning was:

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 Dynamic Stretching and Relaxed Stretching

Hit the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Extensions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standging Leg Curls
3 sets of 10 for DVR Squats
3 sets 0f 10 for DVR Abdominal Contractions

Hit 5 minutes of Qi Gung Practice

Great morning!!

The evening was rest and relaxation!!

Great time!!

Thursday Oct 10th night

Easy night tonight!!

It was all about rest and relaxation!

Looking forward to next week!

Thursday Oct 10th morning

Awesome morning today!!

Hit 3 sets of Handstand Hold Variations

Got in some Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint mobility work

Felt Awesome!!

Wednesday Oct 9th night

Great night tonight!!

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

Felt wonderful!!

Wednesday Oct 9th morning

Great morning today!!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in 3 sets of Straddle Planche Holds

Hit 5 minutes of Qi Gung Practice

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Excellent stuff!!

Tuesday Oct 8th night

Easy night tonight!!

Hit Rest and Recovery!!

Felt nice!

Tuesday Oct 8th 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 a nice 15 minutes of Dr. Len Schwartz inspired Weighted Conditioning

Hit 5 minutes of Qi Gung Practice

Got in 3 sets per side for Air Baby Hold Variations

Hit some Dynamic Stretching

Played around with some random Hand Balances

Great morning!!

Monday Oct 7th night

Great night tonight!!

Hit a very nice 30 minute session of Iron Fusion Tai Chi Chuan

Felt awesome!!

Great night!

Monday Oct 7th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Isometric Power Flexes and Isometric Work for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

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

Got in the following:

3 sets per side for 1-arm Elbow Lever Holds

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

And hit 5 minutes of Qi Gung Work

Great morning!!

Sunday Oct 6th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was rest and relaxation!!

Felt nice!!

Saturday Oct 5th morning and night

Easy day and night today!!

The morning was Joint Mobility work

The evening was off as a start to an early back-off week.

Friday Oct 4th night

Easy night tonight!!

Hit rest and relaxation. Thought about calling it for the training cycle and making next week a back off week

Friday Oct 4th morning

Easy morning today!!

Just hit my Joint Mobility work

Felt nice!!

Thursday Oct 3rd night

Great training tonight!!

Started out with a super set, moving directly from the 1st move into the 2nd without resting. They were:

a.) 1 set of 10 for Straight Arm Lat Pulls

immediately into

b.) 1 set of 10 for Reverse Grip Lat Pulldowns

Then hit 1 set of 10 per side for 1-arm Standing Cable Rows

Got in 1 set of 25 for Machine Shrugs

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

a.) 1 set of 10 for DB Lateral Raises

immediately into

b.) 1 set of 10 for DB Upright Rows

Then hit 1 set of 10 for DB Rear Delt Raises

Moved onto 1 set of 10 for DB Biceps Curls

Then hit 2 sets of Abdominal Reverse Crunch Roll-outs, getting 20 reps of the full movement right into 20 reps of 1/2 the movement on each set

Got in 2 sets of 25 for Weighted Frog Crunches

Great night!!

Thursday Oct 3rd 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 Oct 2nd morning and night!!

Great day today!!

The morning was:

Hit 3 sets of 3 for Wall Walk Bridges

Got in 3 sets of Straddle Planche Holds

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 5 minutes of Qi Gung Practice

Great Morning!!


The evening was:

Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday Oct 1st night

Easy night tonight!!

It was all about rest and recovery!

Great stuff!

Tuesday October 1st morning

Easy morning today!!

Had a rough night sleep last night so I went very basic this morning.

Hit Just my basic Joint Mobility work


Feeling better now.

Monday Sept 30th night

Wonderful training tonight!!

Started out with a Super Set going right form the 1st move into the 2nd with no rest in between. They were:

a.)  1 set of 15 for Weighted Sissy Squats

Immediately into

b.) 1 set of 15 for Feet Close Together Barbell Back Squats

Then hit 1 set of 15 per side for 1-leg Normal Leg Extensions

Got in 1 set of 15 for Leg Curls

Moved onto another Super Set, going right from the 1st move into the 2nd with no rest. They were:

a.) 1 set of 10 per side for 1-arm Incline Cable Flies

Immediately into

b.) 1 set of 10 for Incline Press

Then hit1 set of 10 per side for 1-arm Jack Knife Cable Flies

Moved onto 1 set of 10 for Overhead Rope Extensions

Then hit 1 set of 10 per side for 1-arm Negative Triceps Pressdowns

Great night!!

Monday Sept 30th morning

Great morning today!!

Started out with     3 sets of  3for 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 of each side for 1-arm Elbow Lever Holds

Hit 5 minutes of Qi Gung Practice

Great morning!!

Sunday Sept 29th morning and night

Easy day today!!

The morning was Joint Mobility work

The evening was Rest and Recovery!

Great stuff!!

Saturday Sept 28th night

Great training tonight!!

Started out with a Super Set, going right from the 1st move into the 2nd with no rest in between. They were:

a.) 1 set of Straight Arm Lat Pulls hitting 9 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 1 6-second negative rep

Immediately into

b.) 1 set of Reverse Grip Lat Pulldowns hitting 9 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 1 6-seconds Negative rep

Then hit 1 set on each side for 1-arm Negative Standing Cable Rows, hitting 7 6-seconds Negative Reps per side

Moved onto 1 set of Machine Shrugs hitting 30 reps immediately into a 10 seconds Static Hold at peak contraction immediately into 6 6-seconds Negative Reps

Then hit a Super Set, going straight from the 1st move into the 2nd with no rest in between, they were:

a.) 1 set of DB Lateral Raises hitting 12 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the mid-point position, immediately into a 10 seconds Static Hold at Peak Contraction immediately into 3 6-seconds negative reps

Immediately into

b.) 1 set of DB Upright Rows hitting 9 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the    mid-point position immediately into a 10 seconds Static Hold at the peak contraction position immediately into 4 6-seconds Negative reps

Then hit 1 set of DB Rear Delt Raises hitting 12 normal reps with a 2-1-4 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

Then hit 1 set of Super Slow DB Biceps Curls with a static hold, taking 5 seconds to lift the weight from start to the middle, holding the middle for 10 second then taking another 5 seconds to lift the weight from the middle to the top. Then taking 5 seconds to lower the weight from the top to the middle, holding the weight at the middle for 10 seconds then taking another 5 seconds to lower the weight from the middle to the bottom.


Then hit 2 sets of Abdominal Reverse Crunch Roll-ups hitting 20 normal reps immediately into 20 1/2 reps on each set

Then hit 2 sets of 25 for Weighted Frog Crunches

Great nigh!!

Saturday Sept 28th morning

Easy morning today!!


Good Joint Mobility work


Felt wonderful!

Friday Sept 27th night

Easy night tonight

It was all about recovery!

Felt awesome!!