Good morning today!!
Took it a little easier today.
Just hit Joint Mobility work
Felt good.
Friday, November 29, 2019
Thursday Nov 28th night
Great training tonight!!
Started out with 3 sets of 3 per side for 1-arm KB Push Presses
Hit 2 sets of 8 and 6 for DB Scott's Presses
Got in 2 sets of 10 per side for 1-arm DB Lateral Raises
Hit 2 sets of 8 per side for 1-arm Lying DB Rear Delt Raises
Moved onto 2 sets of 10 and 8 for Alternating DB Biceps Curls
Hit 2 sets of 7 and 6 for Alternating DB Incline Curls
Got in 2 sets of 6/3 for Gironda Style Barbell Perfect Curls, hitting 6 normal reps immediately into 3 1/2 reps on each set
Moved onto 2 sets of 9 and 7 per side for 1-arm Triceps Press Downs
Got in 2 sets of 10 for Overhead Triceps Rope Extensions
Hit 2 sets of 20 for Feet-Elevated Bench Triceps Dips
Moved onto 2 sets of 15 per side for DB 1-arm Side Bends
Great night!!
Started out with 3 sets of 3 per side for 1-arm KB Push Presses
Hit 2 sets of 8 and 6 for DB Scott's Presses
Got in 2 sets of 10 per side for 1-arm DB Lateral Raises
Hit 2 sets of 8 per side for 1-arm Lying DB Rear Delt Raises
Moved onto 2 sets of 10 and 8 for Alternating DB Biceps Curls
Hit 2 sets of 7 and 6 for Alternating DB Incline Curls
Got in 2 sets of 6/3 for Gironda Style Barbell Perfect Curls, hitting 6 normal reps immediately into 3 1/2 reps on each set
Moved onto 2 sets of 9 and 7 per side for 1-arm Triceps Press Downs
Got in 2 sets of 10 for Overhead Triceps Rope Extensions
Hit 2 sets of 20 for Feet-Elevated Bench Triceps Dips
Moved onto 2 sets of 15 per side for DB 1-arm Side Bends
Great night!!
Thursday Nov 28th 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
3 sets of 80 for Wide Grip Push-ups
3 rounds of 20 for the Ring of Fire
10 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 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
3 sets of 80 for Wide Grip Push-ups
3 rounds of 20 for the Ring of Fire
10 minutes of Qi Gung Practice
Great morning!!
Wednesday Nov 27th night
Great night tonight!!
Hit 18 sets of 6 for Bruiser Clubbell 2-hand Swipes in 18 minutes. Hitting 1 set at the top of every minute
Then hit a nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!
Hit 18 sets of 6 for Bruiser Clubbell 2-hand Swipes in 18 minutes. Hitting 1 set at the top of every minute
Then hit a nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!
Wednesday Nov 27th 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 10 on each side for DSR Neck Work, Tilting Left and Tilting Rght
Hit 3 rounds of 20 for the Ring of Fire
Got in 5 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 sets of 10 on each side for DSR Neck Work, Tilting Left and Tilting Rght
Hit 3 rounds of 20 for the Ring of Fire
Got in 5 minutes of Qi Gung Practice
Great morning!!
Tuesday Nov 26th night
Great nigh tonight!!
Hit 3 sets of 3 for Standing Broad Jumps
Got in 2 sets of 10 for Barbell Front Squats
Hit 1 set of 7 for Barbell Conventional Deadlifts
Got in 2 sets of 17 and 15 for Landmine Hack Squats
Hit 2 sets of 12 and 11 for Leg Extensions
Got in 2 sets of 12 and 9 for Leg Curls
Moved onto 2 sets of 20/8 for 1-leg Standing Calf Raises, hitting 20 normal reps immediately into 8 X-reps on each set
Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises
Hit 1 set of 20 seconds for Isometric Adductor Flex
Got in 1 set of 20 seconds for Isometric Abductor Flex
Finished up with Joint Mobility work
Great night!!
Hit 3 sets of 3 for Standing Broad Jumps
Got in 2 sets of 10 for Barbell Front Squats
Hit 1 set of 7 for Barbell Conventional Deadlifts
Got in 2 sets of 17 and 15 for Landmine Hack Squats
Hit 2 sets of 12 and 11 for Leg Extensions
Got in 2 sets of 12 and 9 for Leg Curls
Moved onto 2 sets of 20/8 for 1-leg Standing Calf Raises, hitting 20 normal reps immediately into 8 X-reps on each set
Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises
Hit 1 set of 20 seconds for Isometric Adductor Flex
Got in 1 set of 20 seconds for Isometric Abductor Flex
Finished up with Joint Mobility work
Great night!!
Tuesday, November 26, 2019
Tuesday Nov 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 Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in the following:
3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps/Triceps Contractions
3 sets of 10 for DVR Military Press
3 sets of 10 for DVR Reverse Grip Pull-ups
3 sets of 10 per side for DVR 1-leg Lying Leg Curls
3 sets of 10 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Abdominal Contractions
3 sets of 20 for Freestanding Handstand Push-ups
3 sets of 75 for Feet-elevated Push-ups
3 rounds of 20 for the Ring of Fire
Finished up with 10 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in the following:
3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps/Triceps Contractions
3 sets of 10 for DVR Military Press
3 sets of 10 for DVR Reverse Grip Pull-ups
3 sets of 10 per side for DVR 1-leg Lying Leg Curls
3 sets of 10 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Abdominal Contractions
3 sets of 20 for Freestanding Handstand Push-ups
3 sets of 75 for Feet-elevated Push-ups
3 rounds of 20 for the Ring of Fire
Finished up with 10 minutes of Qi Gung Practice
Great morning!!
Monday Nov 25th night Chaos Training Cycle Here I come!!
Great training tonight!!
Hit 3 sets of 3 for Explosive Push-ups
Got in 3 sets of 10, 7 and 5 per side for 1-arm DB Chest Flies with no rest between sets, just went from the right immediately to the left immediately back to the right etc.
Hit 2 sets of 8 and 7 for Weighted Gironda Style Revere Grip Chest Dips
Got in 2 sets of 60 for a fun Push-up Combo, going from 12 Diamond Push-ups immediately into 12 Classic Push-ups immediately into 12 Wide Grip Push-ups immediately into 12 Archer Push-ups on each side
Moved onto 3 sets of 7/7, 7/7 and 7/7 for Weighted Pull-ups immediately into Weighted Scapula Retractions
Got in 2 sets of 6 seconds each per side for 1-arm Negative Pull-ups
Hit 2 sets of 10 and 8 for T-bar Rows
Got in 2 sets of 8 per side for Meadows Rows
Hit 2 sets of 12 for Barbell Shrugs
Moved onto 3 sets of 25 for Weighted Reverse Crunches
Hit 3 sets of 25, 25 and 20 for Weighted Frog Crunches
Finished up with Joint mobility work
Great night!!
Hit 3 sets of 3 for Explosive Push-ups
Got in 3 sets of 10, 7 and 5 per side for 1-arm DB Chest Flies with no rest between sets, just went from the right immediately to the left immediately back to the right etc.
Hit 2 sets of 8 and 7 for Weighted Gironda Style Revere Grip Chest Dips
Got in 2 sets of 60 for a fun Push-up Combo, going from 12 Diamond Push-ups immediately into 12 Classic Push-ups immediately into 12 Wide Grip Push-ups immediately into 12 Archer Push-ups on each side
Moved onto 3 sets of 7/7, 7/7 and 7/7 for Weighted Pull-ups immediately into Weighted Scapula Retractions
Got in 2 sets of 6 seconds each per side for 1-arm Negative Pull-ups
Hit 2 sets of 10 and 8 for T-bar Rows
Got in 2 sets of 8 per side for Meadows Rows
Hit 2 sets of 12 for Barbell Shrugs
Moved onto 3 sets of 25 for Weighted Reverse Crunches
Hit 3 sets of 25, 25 and 20 for Weighted Frog Crunches
Finished up with Joint mobility work
Great night!!
Monday Nov 25th morning, the beginning of the Chaos 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 for the Neck
Got in 3 sets of 10 for both Forward and Backwards Neck Work
Hit Joint Mobility work
Got in Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Hit the following:
3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
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
3 sets of 20 for Freestanding Handstand Push-ups
3 rounds of 20 for the Ring of Fire
Finished up with 5 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck
Got in 3 sets of 10 for both Forward and Backwards Neck Work
Hit Joint Mobility work
Got in Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Hit the following:
3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
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
3 sets of 20 for Freestanding Handstand Push-ups
3 rounds of 20 for the Ring of Fire
Finished up with 5 minutes of Qi Gung Practice
Great morning!!
Sunday Nov 24th morning and night
Good day today
The morning was Joint Mobility work
The evening was rest
The morning was Joint Mobility work
The evening was rest
Saturday Nov 23rd morning and night
Great day today.
The morning was Joint Mobility work
The evening was rest
The morning was Joint Mobility work
The evening was rest
Friday, November 22, 2019
Friday Nov 22nd morning
Great morning today!!
Hit Joint Mobility work
Got in the following:
3 sets of 10 for DSR Leiderman Presses
3 sets of 10 per side for DVR Gorilla Flex 5
3 sets of 10 for DVR Triceps Press Downs
3 sets of 10 seconds for Isometric Samson Press Outs
3 sets of 10 seconds per side for BA-8/ BA-9 Isometric Back Flexes
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Lying Leg Presses
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Hit Joint Mobility work
Got in the following:
3 sets of 10 for DSR Leiderman Presses
3 sets of 10 per side for DVR Gorilla Flex 5
3 sets of 10 for DVR Triceps Press Downs
3 sets of 10 seconds for Isometric Samson Press Outs
3 sets of 10 seconds per side for BA-8/ BA-9 Isometric Back Flexes
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Lying Leg Presses
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Thursday, November 21, 2019
Thursday Nov 21st morning
Excellent morning today!!
Hit Joint Mobility work
Got in the following:
3 sets of 10 for DVR Sinkran Chest Flex 1
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Overhead Biceps/ Triceps Contractions
3 sets of 10 for DVR Upright Rows
3 sets of 10 for DVR Sinkran Chest/ Lat Flex 3
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
Great morning!!
Hit Joint Mobility work
Got in the following:
3 sets of 10 for DVR Sinkran Chest Flex 1
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Overhead Biceps/ Triceps Contractions
3 sets of 10 for DVR Upright Rows
3 sets of 10 for DVR Sinkran Chest/ Lat Flex 3
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
Great morning!!
Wednesday Nov 20th 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 the following:
3 sets of 10 for DVR Crossover Press Downs
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 for DVR Hercules Curls/ Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 for DVR Reverse Grip Pull-ups
3 sets of 10 per side for DVR 1-leg Seated Leg Curls
3 sets of 10 per side for DVR Frog Flex 3
3 sets of 10 for DVR Around The World Midsection Flex
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 Crossover Press Downs
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 for DVR Hercules Curls/ Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 for DVR Reverse Grip Pull-ups
3 sets of 10 per side for DVR 1-leg Seated Leg Curls
3 sets of 10 per side for DVR Frog Flex 3
3 sets of 10 for DVR Around The World Midsection Flex
Great morning!!
Tuesday, November 19, 2019
Tuesday Nov 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 per side for 1-arm Elbow Lever Holds
Hit the following:
3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps and Triceps Contractions
3 sets of 10 for DVR Military Press
3 sets of 10 for DVR Scapula Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Forward and Backwards Abdominal and Lower Back Contractions
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 3 sets per side for 1-arm Elbow Lever Holds
Hit the following:
3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps and Triceps Contractions
3 sets of 10 for DVR Military Press
3 sets of 10 for DVR Scapula Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Forward and Backwards Abdominal and Lower Back Contractions
Great morning!!
Monday November 18th morning
Great morning today!!
Feeling like myself today, and taking this week as a healing and re-zeroing week.
Today was:
3 sets of 3 for Wall Walk Bridges
Isometric Power Flexes and Isometric Work for the Neck
Vacuum Practice and Isometric Power Flexes for the Midsection
Yoga, Wrestlers and Gymnastics Bridge work
Joint Mobility work
Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
3 sets of Handstand Hold Variations
Also hit:
3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Feeling like myself today, and taking this week as a healing and re-zeroing week.
Today was:
3 sets of 3 for Wall Walk Bridges
Isometric Power Flexes and Isometric Work for the Neck
Vacuum Practice and Isometric Power Flexes for the Midsection
Yoga, Wrestlers and Gymnastics Bridge work
Joint Mobility work
Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
3 sets of Handstand Hold Variations
Also hit:
3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Monday, November 18, 2019
Monday Nov 11th night through Sunday November 17th night, what a weird week, a quick catch up!!
Man, it has been a weird week.
Got in great workouts and practices on Monday night, Tuesday morning and night and Wednesday morning and night. Then came down with some bad food poisoning.
It took my out of Thursday completely, and I took Friday, Saturday and Sunday to recover fully.
Crappy week!!
Got in great workouts and practices on Monday night, Tuesday morning and night and Wednesday morning and night. Then came down with some bad food poisoning.
It took my out of Thursday completely, and I took Friday, Saturday and Sunday to recover fully.
Crappy week!!
Monday, November 11, 2019
Monday Nov 11th morning, a whole new cycle 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 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 the following:
3 sets of Handstand Hold Variations
4 sets of 20 for Freestanding Handstand Push-ups
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
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric 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 the following:
3 sets of Handstand Hold Variations
4 sets of 20 for Freestanding Handstand Push-ups
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
Great morning!!
Sunday Nov 10th morning and night
Easy day today!!
The morning was Joint Mobility work
The evening was Relaxation!
The morning was Joint Mobility work
The evening was Relaxation!
Satruday Nov 9th 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, November 8, 2019
Friday Nov 8th morning
Wonderful morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck
Got in 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 Work
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck
Got in 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 Work
Great morning!!
Thursday, November 7, 2019
Thursday Nov 7th 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 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!!
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
Finished up with 5 minutes of Qi Gung Work
Great morning!!
Wednesday Nov 6th night
Awesome night tonight!!
Hit 20 sets of 5 in 20 minutes, taking one set at the start of each minute, for Bruiser Clubbell 2-hand Swings
Then got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Finished up with a nice walk
Great stuff!!
Hit 20 sets of 5 in 20 minutes, taking one set at the start of each minute, for Bruiser Clubbell 2-hand Swings
Then got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Finished up with a nice walk
Great stuff!!
Wednesday Nov 6th 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!!
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 Nov 5th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in 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 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 night!!
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 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 night!!
Monday November 4th 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 Work and Isometric Power Flexes for the Neck
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
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 Isometric Work and Isometric Power Flexes for the Neck
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
Great stuff!!
Sunday November 3rd morning and night
Great day today!!
The morning was Joint Mobility work
The evening was off!!
The morning was Joint Mobility work
The evening was off!!
Satruday Nov 2nd morning and night!!
Easy day today.
The morning was Joint Mobility work
I took the evening off and relaxed!!
The morning was Joint Mobility work
I took the evening off and relaxed!!
Friday November 1st morning and night
Easy 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
Isometric Power Flexes for the Neck
Dynamic Stretching
Joint Mobility work
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-up
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 with 5 minutes of Qi Gung Work
The evening was rest and relaxation!!
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
Isometric Power Flexes for the Neck
Dynamic Stretching
Joint Mobility work
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-up
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 with 5 minutes of Qi Gung Work
The evening was rest and relaxation!!
Thursday Oct 31st 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 25 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 Seated 1-arm DB Concentration Curls
Got in 2 sets per side for 1-arm DB Overhead Triceps Extensions
Hit 2 sets of 20 for DB Lying Triceps Extensions
Got in 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!!
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 25 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 Seated 1-arm DB Concentration Curls
Got in 2 sets per side for 1-arm DB Overhead Triceps Extensions
Hit 2 sets of 20 for DB Lying Triceps Extensions
Got in 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!!
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