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 Joint Mobility work
Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Got in the following:
3 sets of 20 for Freestanding Handstand Push-ups
3 sets of 70 for Feet-elevated Push-ups
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 per side for DVR 1-leg Standing Leg Extensions
3 sets of 10 for DVR Abdominal Contractions
3 Rounds of 20 for the Ring of Fire
5 minutes of Qi Gung Practice
Great morning!!!
Monday, December 9, 2019
Sunday Nov 8th morning and night
Easy day and night tonight!!
Hit Joint Mobility during the morning
Got in Rest and Relaxation in the night!
Hit Joint Mobility during the morning
Got in Rest and Relaxation in the night!
Satruday Nov 7th night
Great training tonight!!
Hit 3 sets of 10 for DVR Crossover Press Downs
Got in 3 sets of 10 for DSR Leiderman Presses
Hit 3 sets of 10 for DVR Full Range Pec Contractions
Got in 3 sets of 10 for DVR Pull-ups
Hit 3 sets of 10 for DSR Seated Rows
Got in 3 sets of 10 for DVR Reverse Grip Pull-ups
Hit 3 sets of 10 for DSR Standing Bent Rows
Got in 2 sets of 20 seconds for Isometric Shrugs
Hit 3 sets of 20 for Pelvic Rocks
Got in 3 sets of 15, 15 and 12 for Parallel Bar Leg Raises
Finished up with Joint Mobility
Great night!!
Hit 3 sets of 10 for DVR Crossover Press Downs
Got in 3 sets of 10 for DSR Leiderman Presses
Hit 3 sets of 10 for DVR Full Range Pec Contractions
Got in 3 sets of 10 for DVR Pull-ups
Hit 3 sets of 10 for DSR Seated Rows
Got in 3 sets of 10 for DVR Reverse Grip Pull-ups
Hit 3 sets of 10 for DSR Standing Bent Rows
Got in 2 sets of 20 seconds for Isometric Shrugs
Hit 3 sets of 20 for Pelvic Rocks
Got in 3 sets of 15, 15 and 12 for Parallel Bar Leg Raises
Finished up with Joint Mobility
Great night!!
Friday Dec 6th night
Great training today!!
Started out with 3 sets of 10, 6 and 20 for Barbell Military Press
Hit 3 sets of 10, 6 and 20 for DB Lateral Raises
Got in 3 sets of 10, 6 and 20 per side for 1-arm DB Rear Delt Raises
Hit 3 sets of 9, 6 and 20 for Barbell Biceps Curls
Got in 3 sets of 8, 7 and 20 for DB Alternating Biceps Curls
Called it good for the day after that.
Started out with 3 sets of 10, 6 and 20 for Barbell Military Press
Hit 3 sets of 10, 6 and 20 for DB Lateral Raises
Got in 3 sets of 10, 6 and 20 per side for 1-arm DB Rear Delt Raises
Hit 3 sets of 9, 6 and 20 for Barbell Biceps Curls
Got in 3 sets of 8, 7 and 20 for DB Alternating Biceps Curls
Called it good for the day after that.
Friday, December 6, 2019
Friday Dec 6th morning
Much better morning today! Feeling much better
Hit Joint Mobility work
Felt great!
Hit Joint Mobility work
Felt great!
Thursday Dec 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 Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in the following:
3 sets of 10 for DSR Leiderman Presses
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 Scapula Pull-ups
3 sets of 10 per side for 1-leg Lying Leg Curls
3 sets of 10 per side for 1-leg Seated Leg Extensions
3 sets of 10 for DVR Abdominal Contraction
3 sets of 80 for Wide Grip Push-ups
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 Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in the following:
3 sets of 10 for DSR Leiderman Presses
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 Scapula Pull-ups
3 sets of 10 per side for 1-leg Lying Leg Curls
3 sets of 10 per side for 1-leg Seated Leg Extensions
3 sets of 10 for DVR Abdominal Contraction
3 sets of 80 for Wide Grip Push-ups
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!!
Wednesday Dec 4th night
Great night tonight!!
Started out with 16 sets of 7 for 2-handed Bruiser Clubbell Swipes. Hitting them in 16 minutes
Also hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!
Started out with 16 sets of 7 for 2-handed Bruiser Clubbell Swipes. Hitting them in 16 minutes
Also hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching
Great night!
Wednesday Dec 4th morning
Great morning today!!
Hit Joint Mobility work
Got in 3sets of 10 for DSR Neck Work in each direction, tilting to the left and to the right
Hit 3 rounds of 20 for the Ring of Fire
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Great morning!!
Hit Joint Mobility work
Got in 3sets of 10 for DSR Neck Work in each direction, tilting to the left and to the right
Hit 3 rounds of 20 for the Ring of Fire
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Great morning!!
Tuesday Dec 3rd night
Great training tonight!!
The protocol for everything but the abdominal work is the same:
The first set is aiming for 10-12 reps taking a full 5 seconds to lift the weight and a full 5 seconds to lower it on each rep
The second set is meant to be as heavy as possible for the 6-8 rep range
Then the third set is meant to go for the burn, hitting failure at the15-20 rep range
Here's the moves:
Hit 3 sets of Weighted Straight Bar Dips getting 5, 8 and 20 reps respectivley
Got in 3 sets of 2, 6 and 20 for Barbell Floor Press
Hit 3 sets of 10, 12 and 20 per side for 1-arm Half Jack Knife Cable Chest Flies
Got in 3 sets of 10, 7 and13 for Wide Grip Lat Pull Downs
Hit 3 sets of 10, 7 and 10 for Straight Arm Rope Lat Pulls
Got in 3 sets of 10, 10 and 20 per side for 1-arm DB and KB Bent Rows
Hit 3 sets of 9, 10 and 20 for Barbell Bent Rows
Got in 2 sets of 15 for Barbell Shrugs
Then hit 3 sets of 20 for Pelvic Rocks
Got in 3 sets of 15, 12 and 10 for V-ups
Finished up with Joint Mobility work
Great night!!
The protocol for everything but the abdominal work is the same:
The first set is aiming for 10-12 reps taking a full 5 seconds to lift the weight and a full 5 seconds to lower it on each rep
The second set is meant to be as heavy as possible for the 6-8 rep range
Then the third set is meant to go for the burn, hitting failure at the15-20 rep range
Here's the moves:
Hit 3 sets of Weighted Straight Bar Dips getting 5, 8 and 20 reps respectivley
Got in 3 sets of 2, 6 and 20 for Barbell Floor Press
Hit 3 sets of 10, 12 and 20 per side for 1-arm Half Jack Knife Cable Chest Flies
Got in 3 sets of 10, 7 and13 for Wide Grip Lat Pull Downs
Hit 3 sets of 10, 7 and 10 for Straight Arm Rope Lat Pulls
Got in 3 sets of 10, 10 and 20 per side for 1-arm DB and KB Bent Rows
Hit 3 sets of 9, 10 and 20 for Barbell Bent Rows
Got in 2 sets of 15 for Barbell Shrugs
Then hit 3 sets of 20 for Pelvic Rocks
Got in 3 sets of 15, 12 and 10 for V-ups
Finished up with Joint Mobility work
Great night!!
Tuesday, December 3, 2019
Tuesday Dex 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 the following:
3 sets of 20 for Freestanding Handstand Push-ups
3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3sets 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 for DVR Lying Leg Curls
3 sets of 10 for DVR Lying Leg Presses
3 sets of 10 for DVR Abdominal Contractions
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 Joint Mobility work
Got in the following:
3 sets of 20 for Freestanding Handstand Push-ups
3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3sets 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 for DVR Lying Leg Curls
3 sets of 10 for DVR Lying Leg Presses
3 sets of 10 for DVR Abdominal Contractions
3 rounds of 20 for the Ring of Fire
Finished up with 5 minutes of Qi Gung Practice
Great morning!!
Monday Dec 2nd night
Great training tonight!!
Started out with 1 set of 4 for Super Sow DB Overhead Presses taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep
Hit 1 set of 6 for Super Slow Seated DB Lateral Raises using the same protocol as above
Got in 1 set of 3 for Seated Super Slow DB Rear Delt Raises with the same protocol
Hit 1set of 4 for Super Slow Barbell Biceps Curls using the same protocol
Got in 1 set of 4 for Super Slow Incline DB Curls with the same protocol
Hit 1set of 3 for Super Slow Barbell Spider Curls with the same protocol
Got in 1 set of 5 for Super Slow Triceps Press Downs with the same protocol
Hit 1 set of 4 for Super Slow Overhead Rope Extensions using the same protocol
Got in 1 set o f 3 for Super Slow Reverse Grip Triceps Press Downs with the same protocol
Hit 3 sets of 15 per side for Side Plank Hip Raises
Finished up with Joint Mobility work
Great night!!
Started out with 1 set of 4 for Super Sow DB Overhead Presses taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep
Hit 1 set of 6 for Super Slow Seated DB Lateral Raises using the same protocol as above
Got in 1 set of 3 for Seated Super Slow DB Rear Delt Raises with the same protocol
Hit 1set of 4 for Super Slow Barbell Biceps Curls using the same protocol
Got in 1 set of 4 for Super Slow Incline DB Curls with the same protocol
Hit 1set of 3 for Super Slow Barbell Spider Curls with the same protocol
Got in 1 set of 5 for Super Slow Triceps Press Downs with the same protocol
Hit 1 set of 4 for Super Slow Overhead Rope Extensions using the same protocol
Got in 1 set o f 3 for Super Slow Reverse Grip Triceps Press Downs with the same protocol
Hit 3 sets of 15 per side for Side Plank Hip Raises
Finished up with Joint Mobility work
Great night!!
Monday Dec 2nd 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 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 50 for Atlas Push-ups
3 sets of 10 per side for DSR Forward and Backwards Neck Work
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 rounds of 20 for the Ring of Fire
Finished up with 5 minutes of Qi Gung Practice
Great stuff!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit 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 50 for Atlas Push-ups
3 sets of 10 per side for DSR Forward and Backwards Neck Work
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 rounds of 20 for the Ring of Fire
Finished up with 5 minutes of Qi Gung Practice
Great stuff!
Sunday December 1st morning and night
Great day today!!
The morning was Joint Mobility work
The evening was Rest
Felt awesome!!
The morning was Joint Mobility work
The evening was Rest
Felt awesome!!
Saturday Nov 30th night
Great training tonight!!
Started out with 1 set of 4 for Barbell Super Slow Back Squats taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep
Hit 1 set of 4 for Super Slow Sissy Squats with the same protocol as above
Got in 1 set of 6 for Super Slow Straight Leg Bridges with the same protocol
Hit 1 set of 5 for Super Slow Leg Extensions with he same protocol
Got in 1 set of 5 for Super Slow Leg Curls with the same protocol
Hit 2 sets of 20 per side for Weighted 1-leg Donkey 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 Abductor Flex
Got in 1 set of 20 seconds for Isometric Adductor Flex
Finished up with Joint Mobility work
Great night!!
Started out with 1 set of 4 for Barbell Super Slow Back Squats taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep
Hit 1 set of 4 for Super Slow Sissy Squats with the same protocol as above
Got in 1 set of 6 for Super Slow Straight Leg Bridges with the same protocol
Hit 1 set of 5 for Super Slow Leg Extensions with he same protocol
Got in 1 set of 5 for Super Slow Leg Curls with the same protocol
Hit 2 sets of 20 per side for Weighted 1-leg Donkey 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 Abductor Flex
Got in 1 set of 20 seconds for Isometric Adductor Flex
Finished up with Joint Mobility work
Great night!!
Friday November 29th night
Great training tonight!!
Started out with 1 set of 5 for Super Slow DB Chest Flies, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep
Hit 1 set of 4 for Super Slow Incline Press with the same protocol as above
Got in 1 set of 3 for Super Slow Bench Press with the same protocol
Hit 1 set of 5 for Super Slow Lat Pull Downs, with the same protocol
Got in 1 set of 5 for Super Slow Reverse Grip Pull Downs with the same protocol
Hit 1 set of 3 for Super Slow Seated Cable Rows with the same protocol
Got in 1 set of 5 for Super Slow Reverse Grip Seated Cable Rows with the same protocol
Hit 1 set of 20 seconds for Isometric Shrugs
Got in 3 sets of 15 for Cable Crunches
Hit 3 sets of 15, 20 and 20 for Weighted Frog Crunches
Finished up with Joint Mobility Work
Great night!
Started out with 1 set of 5 for Super Slow DB Chest Flies, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep
Hit 1 set of 4 for Super Slow Incline Press with the same protocol as above
Got in 1 set of 3 for Super Slow Bench Press with the same protocol
Hit 1 set of 5 for Super Slow Lat Pull Downs, with the same protocol
Got in 1 set of 5 for Super Slow Reverse Grip Pull Downs with the same protocol
Hit 1 set of 3 for Super Slow Seated Cable Rows with the same protocol
Got in 1 set of 5 for Super Slow Reverse Grip Seated Cable Rows with the same protocol
Hit 1 set of 20 seconds for Isometric Shrugs
Got in 3 sets of 15 for Cable Crunches
Hit 3 sets of 15, 20 and 20 for Weighted Frog Crunches
Finished up with Joint Mobility Work
Great night!
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