Monday, December 9, 2019

Monday Dec 9th 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 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!!!

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!


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!!




Saturday Nov 7th morning

Easy morning today!!

Hit Joint Mobility work

Felt Great!!

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.


Friday, December 6, 2019

Friday Dec 6th morning

Much better morning today! Feeling much better

Hit Joint Mobility work

Felt great!

Thursday Dec 5th night

Due to family stuff I ended up taking the night off!!

Feeling Exhausted!!

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!!

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!

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!!

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!!

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!!




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!!

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!


Sunday December 1st morning and night

Great day today!!

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!!

Satruday Nov 30 morning

Easy morning today!!

Hit Joint Mobility work

Great stuff!!

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!