Tuesday May 3rd night

Awesome night of training last night.

Started out with 5 sets of 15 for Weighted Gironda Style Sissy Squats, resting about 30 seconds between sets.

Moved onto 5 sets of 12, 12, 12, 9 and 7 for Barbell Hack Squats, resting about 30 seconds between sets.

Then hit 3 sets of 10 for DVR Leg Extensions, resting about 30 seconds between sets.

From there it was onto 3 sets of 15 per side for 1-leg Leg Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges, resting about 20 seconds between sets.

Then hit 5 sets of 12 per side for 1-leg Standing Calf Raises, resting about 40 seconds between sets.

From there it was 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!

Tuesday May 3rd morning

Awesome morning today.

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric work for the Hands.

Then hit 3 sets of 10 of each movement in the following circuit:

a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats

Then finished off with 2 rounds of Larry Scott's "Ring of Fire."

Great stuff.

Here's a few pics.

Monday May 2nd night

Great night of training!

Started out with 1-arm Lateral Raises. Hit 8 sets of 8 per side with no rest in between, just moved from right to left to right to left, etc.

Moved onto 1-arm Lying Rear Delt Raises. Hit 3 sets of 10, 10 and 8 per side with no rest, just moved from right to left to right to left, etc.

Then hit 3 sets of 12, 11 and 11 for BTN Presses. Resting about 30 seconds between sets.

From there it was onto 1-arm Chest Flies. Hit 3 sets of 12 per side with no rest, just moved from right to left to right to left, etc.

Moved onto DVR Eagle Flexes. Hit 3 sets of 10 with 30 seconds of rest in between sets.

Then hit Weighted Reverse Grip Dips. Hit 8 sets of 8 with 10 seconds of rest between sets.

From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Then finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!

Here's a few pics from the training. In the first one, I'm not sure what I was doing, lol

Monday May 2nd Morning

Great morning today.

Started out with Joint Mobility, Fasted Walking and Flexibility work.

Then hit 3 sets of 10 of each movement in the following circuit:

a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats

Great stuff!!

Sunday May 1st

Awesome training today!

This morning was all about the Joint Mobility Drills.

The evening was all about the back and arms.

Started out with 3 sets of 8, 8 and 5 for Weighted Pull-ups, resting about 30 seconds between sets.

Moved onto 3 sets of 4, 4 and 3 for Super Slow Reverse Grip Bent Rows with a 10 seconds up/ 10 seconds down protocol.

Then hit 3 sets of 15 for Tight Arch Rocks, resting about 30 seconds between sets.

From there it was 3 sets of 9 per side for 1-arm Hammer Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 6 per side for 1-arm Concentration Curls, resting about 30 seconds between sets.

Then it was onto 3 sets of 20, 20 and 15 for Weighted Triceps Chair Dips, resting about 30 seconds between sets.

Moved onto 3 sets of 10 for DVR Reverse Grip Triceps Extensions, resting about 30 seconds between sets.

Finished up with 3 sets of 10 for Reverse Wrist Curls, resting about 30 seconds between sets.

Great training!!

Saturday April 30th

Great day of training today.

The morning was all about the Joint Mobility Work.

Then, the evening was all lower body.

Started out with Super Slow Leg Curls, hitting 3 sets of 5 with a 15 seconds up/ 15 seconds down protocol.

Moved onto 5 sets of 10 per side for 1-leg DVR Leg Curls, resting about 30 seconds between sets.

Then hit 3 sets of 10 seconds Contractions per side for 1-leg Isometric Leg Curls. Resting about 20 seconds between sets.

From there it was onto 3 sets of 15 for Weighted Gironda Style Sissy Squats, resting about 30 seconds between sets.

Then hit 3 sets of 4 for Super Slow Kneeling Back Bends with 10 seconds up/ 10 seconds down protocol.

Moved onto 3 sets of 10 seconds contractions per side for 1-leg Isometric Leg Extensions, resting about 30 seconds between sets.

From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!

Friday April 29th night

Awesome night of training last night.

Started out with Super Slow 1-arm Chest Flies with a 15 seconds up/ 15 seconds down protocol. Hit 3 sets of 5 per side.

Moved onto DVR Incline Press, hit 3 sets of 10 with about 30 seconds of rest between sets.

Then hit 3 sets of 3 for Super Slow Parallel Bar Dips, with a 10 seconds up/ 10 seconds down protocol.

From there it was onto 2 sets of 10 seconds per side for 1-arm Lateral Raise Static Holds. Resting about seconds between sets.

Moved onto 2 sets of 15 seconds per side for 1-arm Read Delt Raise Static Holds resting about 30 seconds between sets.

Then hit 3 sets of 12 for Barbell Front Raises, resting about 30 seconds between sets.

From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!!