Hit my Joint Mobility and Flexibility work.
Moved onto some strong Isometrics for the Hand Extensors.
Practiced my Vacuum.
Great stuff!!
Tuesday, October 4, 2016
Tuesday Oct 4th morning
Great morning!!
Hit my Joint Mobility and Flexibility work.
Moved onto some strong Isometrics for the Hand Extensors.
Practiced my Vacuum.
Great stuff!!
Hit my Joint Mobility and Flexibility work.
Moved onto some strong Isometrics for the Hand Extensors.
Practiced my Vacuum.
Great stuff!!
Monday Oct 3rd night
Awesome night of training!!
Started out with 2 sets of 8 per side for 1-arm Incline Cable Flies., taking them to failure.
Then hit 2 sets of 4 for Super Slow Incline Press, using a 10 second lifting and 10 second lowering protocol and taking it to failure.
Then nit 2 sets of 10 seconds per side for 1-arm Cable Crossover Static Holds, taking each to failure.
From there it was 2 sets of 8 for Barbell Curls.
Then it as 2 sets of 8 for Barbell Gironda Style Perfect Curls.
Moved onto 2 sets of 8 for Dumbbell Curls.
And finished up with 2 sets of 9 for Hammer Curls.
Great stuff!!
Started out with 2 sets of 8 per side for 1-arm Incline Cable Flies., taking them to failure.
Then hit 2 sets of 4 for Super Slow Incline Press, using a 10 second lifting and 10 second lowering protocol and taking it to failure.
Then nit 2 sets of 10 seconds per side for 1-arm Cable Crossover Static Holds, taking each to failure.
From there it was 2 sets of 8 for Barbell Curls.
Then it as 2 sets of 8 for Barbell Gironda Style Perfect Curls.
Moved onto 2 sets of 8 for Dumbbell Curls.
And finished up with 2 sets of 9 for Hammer Curls.
Great stuff!!
Monday, October 3, 2016
Happy Muscle up Monday
Happy Muscle Up Monday!!
In honor of Muscle up Monday
Pinkie the Bear Decided to get her pump on!!
However, she's still trying to figure out
what to do with the bigger Kettlebells!
Lol!!
Monday Oct 3rd morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Hit some strong Isometric Work for the Neck.
Got in some practice on the Vacuum.
Great stuff!!
Started out with Joint Mobility and Flexibility work.
Hit some strong Isometric Work for the Neck.
Got in some practice on the Vacuum.
Great stuff!!
Saturday Octover 1
Great Saturday.
The morning was all about Joint Mobility work.
Then in the evening it was Quad time.
Started out with 3 sets of 10, 8 and 8 for Weighted Gironda Style Sissy Squats.
Then hit 2 sets of 4 for Super Slow Back Squats, taking a 10 second lifting and 10 second lowering protocol.
Moved onto 2sets of 20 and 15 seconds per side for 1-leg Static Hold Leg Extensions.
Moved onto a volume Tri-set for the abs. 3 moves done for 3 rounds, no rest in between moves and minimal rest in between rounds. These were 3 sets of 12 for Lat Pull Crunches, 3 sets of 10 for Crunches and 3 sets of 10, 8 and 8 for Pelvic Rocks.
Moved onto a Volume Tri-set for the Calves. 3 moves doe for 3 rounds, no rest in between moves, minimal rest in between rounds. These were 3 sets of 40 for Seated Calf Raises, 3 sets of 8 per side for 1-leg Calf Raises and 3 sets of 15 per side for 1-leg Donkey Calf Raises.
Great stuff!!
The morning was all about Joint Mobility work.
Then in the evening it was Quad time.
Started out with 3 sets of 10, 8 and 8 for Weighted Gironda Style Sissy Squats.
Then hit 2 sets of 4 for Super Slow Back Squats, taking a 10 second lifting and 10 second lowering protocol.
Moved onto 2sets of 20 and 15 seconds per side for 1-leg Static Hold Leg Extensions.
Moved onto a volume Tri-set for the abs. 3 moves done for 3 rounds, no rest in between moves and minimal rest in between rounds. These were 3 sets of 12 for Lat Pull Crunches, 3 sets of 10 for Crunches and 3 sets of 10, 8 and 8 for Pelvic Rocks.
Moved onto a Volume Tri-set for the Calves. 3 moves doe for 3 rounds, no rest in between moves, minimal rest in between rounds. These were 3 sets of 40 for Seated Calf Raises, 3 sets of 8 per side for 1-leg Calf Raises and 3 sets of 15 per side for 1-leg Donkey Calf Raises.
Great stuff!!
Friday Sept 30 night
Amazing night tonight!!
Started out with 2 sets of 8 per side for 1-arm Lying Lateral Raises.
Moved onto 2 sets of 4 for Super Slow Scott's Press, using a 10 second lifting and 10 second lowering tempo. Taking these sets to failure.
Then hit 2 sets of 10 and 8 seconds per side for 1-arm Cable Lateral Raise Static Holds, taking them to failure.
From there it was 2 sets of 8 for Overhead Rope Extensions.
Then 2 sets of 6 and 4 for Super Slow Triceps Pressdowns, again using a 10 seconds lifting and 10 second lowering tempo and taking it to failure.
Then 2 sets of 20 and 15 seconds per side for 1-arm Cable Reverse Grip Triceps Pressdown Static Holds, taking it to failure.
From there I hit 2 sets of 10 per side for DVR Wrist Curls.
Finished up with 2 sets of 10 per side for DVR Reverse Wrist Curls.
Great stuff!!
Started out with 2 sets of 8 per side for 1-arm Lying Lateral Raises.
Moved onto 2 sets of 4 for Super Slow Scott's Press, using a 10 second lifting and 10 second lowering tempo. Taking these sets to failure.
Then hit 2 sets of 10 and 8 seconds per side for 1-arm Cable Lateral Raise Static Holds, taking them to failure.
From there it was 2 sets of 8 for Overhead Rope Extensions.
Then 2 sets of 6 and 4 for Super Slow Triceps Pressdowns, again using a 10 seconds lifting and 10 second lowering tempo and taking it to failure.
Then 2 sets of 20 and 15 seconds per side for 1-arm Cable Reverse Grip Triceps Pressdown Static Holds, taking it to failure.
From there I hit 2 sets of 10 per side for DVR Wrist Curls.
Finished up with 2 sets of 10 per side for DVR Reverse Wrist Curls.
Great stuff!!
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