Tuesday July 5th morning

Great morning!!

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric Work for the Hands.

Also hit 3 sets of 10 each for the following circuit:

a.)  Liederman Chest Press
b.)  Full Range Pec Contraction
c.) Crossover Press Downs
d.) Rope Pec Pull Downs
e.) Liederman Side Chest Press
f.) Pull Apart, Up and Overs
g.) Leiderman   Pec Contraction
h.) Prayers Press
i.) Prayers Press Variation
j.) Pec Peak Contraction
k.) Pec Peak Contraction Variation
l.) DVR Abdominal Contraction

Then hit 3 rounds of the "Ring of Fire."

Awesome morning!!

Monday July 4th night

Awesome night tonight. Great to be back with the new cycle. Similar to the last one, with some slight modifications.

Started out with 1-arm Neck Presses.   Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.


Moved onto T-bar Rows for the same protocol.

Then hit Gironda Style Weighted Sissy Squats using the same protocol.

Moved onto DB Leg Curls for 5 sets of 25.

Then hit 1-leg Calf Raises for the same main protocol.

Took only about 30-40 seconds rest between movements and sets.

Here's a picture of the T-bar Rows:

And a link to the T-bar Row video:  https://youtu.be/c1ZtJtZqxQ8

Monday July 4th morning

Great morning today!!

Started out with Joint Mobility 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Awesome stuff!!

Saturday July 2nd and Sunday July 3d

Just Joint Mobility on these days!!

Friday July 1st nigt

Awesome training tonight!

Hit the following movements in order, like a circuit, for 3 rounds. Hit 10 reps per movement with minimal rest in between movements and rounds.

 1.)  DVR Neck Rolls
 2.) Atlas Biceps Flex and Press
 3.) Scott Press
 4.) Pull-ups
 5.) DVR Pec Contraction
 6.) Shoulder Rolls
 7.) Wrist Twist Triceps Contractions
 8.) DVR Lateral Raises
 9.) DVR Biceps/ Triceps Contraction
10.) DVR Abdominal Contraction
11.) DVR Squats
12.) DVR Calf Raises
Tough and awesome work tonight!!

Looking forward to the new cycle next week!!

Friday July 1st morning

Awesome back off week morning!!

Started out with Joint Mobility and Flexibility Work.

Then Hit some strong Isometric Power Flex work for the Upper, Mid and Lower Back, the Biceps, Forearms and abs.

Great stuff!!

Thursday June 30th night

It's been an Awesome back off week training! But, I am looking very forward to getting into the new cycle next week!!!!

Tonight was awesome.

 Hit 3 rounds of the following, getting 10 reps per movement. Performed it as a circuit with Joint Mobility in between the movements.

1.) DVR Pec Contraction
2.) DVR Shoulder Rolls
3.) DVR Wrist Twist Triceps Contractions
4.) DVR Scott Press
5.) DVR Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats

Great Stuff!!