Great morning today.
Started off with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 in each direction for forward and backward Neck Work.
Hit a Strong Isometric Power Flex Session for the Traps, Shoulders, Chest, Triceps and Abs.
Finished off with 3 rounds of the Ring of Fire.
Great stuff!
Tuesday, September 6, 2016
Saturday Septmeber 3rd.
Great day today.
Hit my Joint Mobility work as well as some strong Isometric Power Flexes for the Butt, Hips, Quads, Hams and Calves this morning.
Then it was party time this evening.
Started out with 3 sets of 10 per side for 1-arm Chest Flies.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Neck Press.
Then hi 3 sets of 10, 10 and 8 for Weighted Gironda Style Reverse Grip Chest Dips.
Moved onto 1 Stag Set for Weighted Gironda Style Reverse Grip Chest Dips hitting 8 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
The hit 3 sets of 10, 10 and 9 for Incline Press.
got in 1 Stage Set for Incline Press, getting 10 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Chest.
Then it was Intensity time. Hit an Intensity Tri-set for the Shoulders consisting of 3 movements, all taken to failure, with no rest in between them. These were 1 set of 11 for Scott's Press, 1 set of 8 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.
Then hit 1 set of 8 for 1-arm Negative Cable Lateral Raises, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Shoulders.
From there it was time for an Intensity Tri-set for the Triceps. Again, consisting of 3 movements all of which are taken to failure, with no rest in between moves. These were 1 set of 8 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.
Moved onto 1 set of 7 per side for 1-arm Negative Pressdowns, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity Work for the Triceps.
Finished up with a Volume Tri-set for the Abs. Taking 5 rounds with 3 movements, having no rest in between movements and about 15 seconds of rest in between rounds. These were 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great stuff!
Hit my Joint Mobility work as well as some strong Isometric Power Flexes for the Butt, Hips, Quads, Hams and Calves this morning.
Then it was party time this evening.
Started out with 3 sets of 10 per side for 1-arm Chest Flies.
Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Neck Press.
Then hi 3 sets of 10, 10 and 8 for Weighted Gironda Style Reverse Grip Chest Dips.
Moved onto 1 Stag Set for Weighted Gironda Style Reverse Grip Chest Dips hitting 8 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
The hit 3 sets of 10, 10 and 9 for Incline Press.
got in 1 Stage Set for Incline Press, getting 10 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Chest.
Then it was Intensity time. Hit an Intensity Tri-set for the Shoulders consisting of 3 movements, all taken to failure, with no rest in between them. These were 1 set of 11 for Scott's Press, 1 set of 8 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.
Then hit 1 set of 8 for 1-arm Negative Cable Lateral Raises, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Shoulders.
From there it was time for an Intensity Tri-set for the Triceps. Again, consisting of 3 movements all of which are taken to failure, with no rest in between moves. These were 1 set of 8 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.
Moved onto 1 set of 7 per side for 1-arm Negative Pressdowns, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity Work for the Triceps.
Finished up with a Volume Tri-set for the Abs. Taking 5 rounds with 3 movements, having no rest in between movements and about 15 seconds of rest in between rounds. These were 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great stuff!
Friday September 2nd night
Awesome training tonight!
Started out with Weighted Gironda Style Sissy Squats. Hit 4 sets of 10, 10, 9 and 9.
Moved onto 2 sets of 10 for Front Squats.
Followed by 1 Stage Set of Front Squats getting 10 reps in the bottom 1/3 and 8 reps in the top 2/3's of the ROM.
Then hit 3 sets of 10, 9 and 10 with a 10 second static hold on the final rep for Leg Extensions.
Rested between 30-40 seconds between sets and movements. This was the Volume Work for the Quads.
Then it was Intensity time for Hamstrings. Hit an intensity tri-set of 3 movements, taking all of them to failure and having no rest in between movements. These were, 1 set of 6 forleg curls, 1 set of 10 for Stiff Leg Deadlifts and 1 set of 12 for Wide Leg Curls.
Then hit 1 set of 7 for 1-leg Negative Leg Curls, using a 6-count negative for each rep and taking the set to failure.
This was the Intensity work for the Hamstrings.
Then it was 2 sets of 60 and 40 for Seated Calf Raises.
Finished off with 5 sets of 10 per side for 1-leg Calf Raises.
Great stuff!
Started out with Weighted Gironda Style Sissy Squats. Hit 4 sets of 10, 10, 9 and 9.
Moved onto 2 sets of 10 for Front Squats.
Followed by 1 Stage Set of Front Squats getting 10 reps in the bottom 1/3 and 8 reps in the top 2/3's of the ROM.
Then hit 3 sets of 10, 9 and 10 with a 10 second static hold on the final rep for Leg Extensions.
Rested between 30-40 seconds between sets and movements. This was the Volume Work for the Quads.
Then it was Intensity time for Hamstrings. Hit an intensity tri-set of 3 movements, taking all of them to failure and having no rest in between movements. These were, 1 set of 6 forleg curls, 1 set of 10 for Stiff Leg Deadlifts and 1 set of 12 for Wide Leg Curls.
Then hit 1 set of 7 for 1-leg Negative Leg Curls, using a 6-count negative for each rep and taking the set to failure.
This was the Intensity work for the Hamstrings.
Then it was 2 sets of 60 and 40 for Seated Calf Raises.
Finished off with 5 sets of 10 per side for 1-leg Calf Raises.
Great stuff!
Friday, September 2, 2016
Friday September 2nd morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for Neck Work, looking to the left and the right.
Nailed 3 rounds of the Ring of Fire.
Great start to the day!!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for Neck Work, looking to the left and the right.
Nailed 3 rounds of the Ring of Fire.
Great start to the day!!
Thursday September 1st night
Wonderful night last night!!
Started out with 3 sets of 10 for T-bar rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the top 1/3 and 8 reps in the bottom 2/3's or the ROM.
Then hit 3 sets of 9 for Rear Delt Raises.
Moved onto a great Super set, hitting Barbell Power Shrugs right into Dumbbell Shrugs with no rest in between movements and minimal rest in between sets. Hit 2 sets of 10 for the Barbell Shrugs and 2 sets of 20 for the Dumbbell Shrugs.
Then hit 3 sets of 10, 10 and 9 per side for 1-arm Lat Pull Crossovers.
Great stuff! Rested about 30 seconds between sets and movements, except the Shrugs of course. This was the Volume work for the Upper and Mid Back.
From there it was Intensity time for the Lats. Hit a tri-set for them with no rest in between movements and taking every move to failure. These were 1 set of 10 for Close Grip Pull Downs, 1 set of 8 for Straight Arm Lat Pulls and 1 set of 8 for Undergrip Pull Downs.
Then hit 1 set of 4 reps per side for 1-arm Lat Pull Down Negatives using a 6-count Negative for each rep and taking it to failure.
This was the Intensity work for the Lats.
From there moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.
Then hit 2 sets of 7 for Barbell Gironda Style Perfect Curls.
Moved onto 2 sets of 10 per side for Standing Alternating Dumbbell Curls.
Then hit 1 Stage Set o Barbell Curls getting10 reps for the top 1/3 and 8 reps for the bottom 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Biceps.
From there moved onto 2 sets of 9 per side for Standing Alternating Dumbbell Hammer Curls.
Finished up with 2 set of 10 for Barbell Reverse Curls.
Rested about 30 seconds between sets and movements. This was the Volume work for the Brachi muscles and forearms.
Great training!!
Here's a video of the final set of Barbell Power Shrugs right into Dumbbell Shrugs. 505 pounds on the bar and a pair of 95 pound Dumbbells.
Started out with 3 sets of 10 for T-bar rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the top 1/3 and 8 reps in the bottom 2/3's or the ROM.
Then hit 3 sets of 9 for Rear Delt Raises.
Moved onto a great Super set, hitting Barbell Power Shrugs right into Dumbbell Shrugs with no rest in between movements and minimal rest in between sets. Hit 2 sets of 10 for the Barbell Shrugs and 2 sets of 20 for the Dumbbell Shrugs.
Then hit 3 sets of 10, 10 and 9 per side for 1-arm Lat Pull Crossovers.
Great stuff! Rested about 30 seconds between sets and movements, except the Shrugs of course. This was the Volume work for the Upper and Mid Back.
From there it was Intensity time for the Lats. Hit a tri-set for them with no rest in between movements and taking every move to failure. These were 1 set of 10 for Close Grip Pull Downs, 1 set of 8 for Straight Arm Lat Pulls and 1 set of 8 for Undergrip Pull Downs.
Then hit 1 set of 4 reps per side for 1-arm Lat Pull Down Negatives using a 6-count Negative for each rep and taking it to failure.
This was the Intensity work for the Lats.
From there moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.
Then hit 2 sets of 7 for Barbell Gironda Style Perfect Curls.
Moved onto 2 sets of 10 per side for Standing Alternating Dumbbell Curls.
Then hit 1 Stage Set o Barbell Curls getting10 reps for the top 1/3 and 8 reps for the bottom 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Biceps.
From there moved onto 2 sets of 9 per side for Standing Alternating Dumbbell Hammer Curls.
Finished up with 2 set of 10 for Barbell Reverse Curls.
Rested about 30 seconds between sets and movements. This was the Volume work for the Brachi muscles and forearms.
Great training!!
Here's a video of the final set of Barbell Power Shrugs right into Dumbbell Shrugs. 505 pounds on the bar and a pair of 95 pound Dumbbells.
Thursday, September 1, 2016
Thursday September 1st morning
Great morning today.
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 for DVR Hand Extenders.
Hit a strong Isometric Power Flex Session for the Traps, Shoulders, Chest, Triceps and Abs.
The hit 3 strong rounds of the Ring of Fire.
Wonderful stuff!!
Looking forward to tonight!
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 for DVR Hand Extenders.
Hit a strong Isometric Power Flex Session for the Traps, Shoulders, Chest, Triceps and Abs.
The hit 3 strong rounds of the Ring of Fire.
Wonderful stuff!!
Looking forward to tonight!
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