Awesome day today.
This morning was all about Joint Mobility work.
This evening was just plain awesome!!
Started out with 2 sets of Stiff-leg Deadlifts. Hit 1 set of 7 using a standard protocol, and then hit 1 set of 7 using 1 1/4 rep protocol hitting the 1/4 reps at the stretch position of the movement.
Then moved onto 2 sets of Leg Curls, taking them to failure. Hit 1 set of 10 using a standard protocol, and then hit 1 set of 10 using 1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 2 sets of 8 for Front squats (after a few warm-up sets), taking them to failure.
Then hit 2 sets of Weighted Sissy Squats, taking them to failure. Hit 1 set of 12 using a standard protocol, and then hit 1 set of 7 using 1 1/4 rep protocol hitting the 1/4 reps at the stretch position of the movement.
Then hit 2 sets of 1-leg Leg Extensions, taking them to failure. Hit 1 set of 10 per side using a standard protocol, and then hit 1 set of 10 per side using 1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 1 set of 20 for Toes Pointed Leg Curls, taking them to failure.
Then hit 2 sets of 1-leg Donkey Calf Raises, taking them to failure. Hit 20 set of 7 using a standard protocol, and then hit 13 set of 7 using 1 1/4 rep protocol hitting the 1/4 reps at the stretch position of the movement.
Then hit 2 sets of 1-leg Calf Raises, taking them to failure. Hit 1 set of 20 using a standard protocol, and then hit 1 set of 10 using 1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.
Then hit 2 sets of Seated Calf Raises, taking them to failure. Hit 1 set of 40 using a standard protocol, and then hit 1 set of 25 using 1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 2 sets of Back Extensions, taking them to failure. Hit 1 set of 25 using a standard protocol, and then hit 1 set of 15 using 1 1/4 rep protocol hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 2 sets of 10 per side for DSR Wrist Curls.
Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.
Great stuff!!
Monday, December 5, 2016
Friday Dec 2nd night
Awesome training tonight!!
Started out with BTN Presses with Intra-rep Pauses incorporated, and going to failure.. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom. Great stuff.
Then hit 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.
Then hit 2 sets of Seated Lateral Raises, going to failure. Hit 1 set of 8 using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 2 sets of 7 and 6 for Weighted Reverse Grip Parallel Bar Chest Dips, taking them to failure.
Then hit 2 sets of 1-arm Bench Crossovers, taking them to failure. Hit 1 set of 10 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
Then hit 2 sets of Incline Press with Intra-rep Pauses incorporated. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.
Then hit 2 sets of 1-arm Incline Crossovers, taking them to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
From there Moved onto Triceps Pressdowns with Intra-rep Pauses. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.
Then hit 2 sets of Overhead Rope Extensions, taking them to failure. Hit 1 set of 9 using a standard protocol, then hit 1 set of 6 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.
Then hit 2 sets of 1-arm Triceps Pushdowns, taking them to failure. Hit 1 set of 7 per side using a standard protocol, then hit 1 set of 7 per side using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 1 set of 20 for Lat Pull Crunches.
Moved onto 1 set of 15 for Pelvic Rocks, going to failure.
Hit 1 set of 15 for Bench Crunches, going to failure.
Finished up with 1 set of20 for DVR Frog Crunches, going to failure.
Awesome training!!
Started out with BTN Presses with Intra-rep Pauses incorporated, and going to failure.. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom. Great stuff.
Then hit 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.
Then hit 2 sets of Seated Lateral Raises, going to failure. Hit 1 set of 8 using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 2 sets of 7 and 6 for Weighted Reverse Grip Parallel Bar Chest Dips, taking them to failure.
Then hit 2 sets of 1-arm Bench Crossovers, taking them to failure. Hit 1 set of 10 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
Then hit 2 sets of Incline Press with Intra-rep Pauses incorporated. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.
Then hit 2 sets of 1-arm Incline Crossovers, taking them to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
From there Moved onto Triceps Pressdowns with Intra-rep Pauses. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.
Then hit 2 sets of Overhead Rope Extensions, taking them to failure. Hit 1 set of 9 using a standard protocol, then hit 1 set of 6 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.
Then hit 2 sets of 1-arm Triceps Pushdowns, taking them to failure. Hit 1 set of 7 per side using a standard protocol, then hit 1 set of 7 per side using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.
From there moved onto 1 set of 20 for Lat Pull Crunches.
Moved onto 1 set of 15 for Pelvic Rocks, going to failure.
Hit 1 set of 15 for Bench Crunches, going to failure.
Finished up with 1 set of20 for DVR Frog Crunches, going to failure.
Awesome training!!
Friday, December 2, 2016
Friday Dec 2nd morning
Wonderful morning today!!
Started out with Joint Mobility and Flexibility work.
Then got in 3 sets of 10 for the following:
1.) DVR Full Range Pec Contractions
2.) DVR Shoulder Rolls
3.) DVR Wrist Twists
4.) DVR High Reaches
5.) DVR 1-arm Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Got in some Vacuum Practice.
Nailed 3 strong rounds of the Ring of Fire!!
Started out with Joint Mobility and Flexibility work.
Then got in 3 sets of 10 for the following:
1.) DVR Full Range Pec Contractions
2.) DVR Shoulder Rolls
3.) DVR Wrist Twists
4.) DVR High Reaches
5.) DVR 1-arm Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Got in some Vacuum Practice.
Nailed 3 strong rounds of the Ring of Fire!!
Thursday Dec 1st night
Wonderful training tonight!
Started out with 2 sets of Weighted Pull-up, getting 10 and 8 reps respectively, taking them to failure.
Then hit 2 sets of Barbell Pullovers, taking them to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.
Then hit 2 sets of Undergrip Pulldowns, going to failure. Hit 9 reps on the first set using a standard protocol, then hit 6 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction position of the movement.
From there moved onto 2 sets of 9 and 7 for BTN Pulldowns, going to failure.
Then hit 2 sets of Seated Cable Rows, going to failure. Hit 10 reps on the first set using a standard protocol, then hit 7 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.
Then hit 2 sets of Dumbbell Rear Delt Raises, going to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction position of the movement.
Then moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure.
Moved onto 2 sets of Incline Dumbbell Curls, going to failure. Hit 6 reps on the first set using a standard protocol, then hit 6 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.
Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 8 reps per side on the first set using a standard protocol, then hit 10 reps per side on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction part of the movement.
Finished up with 2 sets of 9 and 7 for Dumbbell Hammer Curls, going to failure.
Started out with 2 sets of Weighted Pull-up, getting 10 and 8 reps respectively, taking them to failure.
Then hit 2 sets of Barbell Pullovers, taking them to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.
Then hit 2 sets of Undergrip Pulldowns, going to failure. Hit 9 reps on the first set using a standard protocol, then hit 6 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction position of the movement.
From there moved onto 2 sets of 9 and 7 for BTN Pulldowns, going to failure.
Then hit 2 sets of Seated Cable Rows, going to failure. Hit 10 reps on the first set using a standard protocol, then hit 7 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.
Then hit 2 sets of Dumbbell Rear Delt Raises, going to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction position of the movement.
Then moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure.
Moved onto 2 sets of Incline Dumbbell Curls, going to failure. Hit 6 reps on the first set using a standard protocol, then hit 6 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.
Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 8 reps per side on the first set using a standard protocol, then hit 10 reps per side on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction part of the movement.
Finished up with 2 sets of 9 and 7 for Dumbbell Hammer Curls, going to failure.
Thursday, December 1, 2016
Thursday December 1st morning
Awesome morning today!!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 of DVR work for the Hand Extensors.
Then got in 3 sets of 10 for the following:
1.) DVR Full Range Pec Contractions
2.) DVR Shoulder Rolls
3.) DVR Wrist Twists
4.) DVR High Reaches
5.) DVR Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Got in some Vacuum Practice.
Nailed 3 strong rounds of the Ring of Fire!!
Started out with Joint Mobility and Flexibility work.
Got in 3 sets of 10 of DVR work for the Hand Extensors.
Then got in 3 sets of 10 for the following:
1.) DVR Full Range Pec Contractions
2.) DVR Shoulder Rolls
3.) DVR Wrist Twists
4.) DVR High Reaches
5.) DVR Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Got in some Vacuum Practice.
Nailed 3 strong rounds of the Ring of Fire!!
Wednesday Nov 30th
Awesome morning today!!
Started out with Joint Mobility and Flexibility work.
Then got in 3 sets of 10 for the following:
1.) DVR Full Range Pec Contractions
2.) DVR Shoulder Rolls
3.) DVR Wrist Twists
4.) DVR High Reaches
5.) DVR 1-arm Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Got in some Vacuum Practice.
Nailed 3 strong rounds of the Ring of Fire!!
No training tonight.
Started out with Joint Mobility and Flexibility work.
Then got in 3 sets of 10 for the following:
1.) DVR Full Range Pec Contractions
2.) DVR Shoulder Rolls
3.) DVR Wrist Twists
4.) DVR High Reaches
5.) DVR 1-arm Pull-ups
6.) DVR Abdominal Contractions
7.) DVR Squats.
Got in some Vacuum Practice.
Nailed 3 strong rounds of the Ring of Fire!!
No training tonight.
Tuesday Nov 29th night
Great training tonight!
Started out with Front Squats. After 2 heavier warm-up sets, nailed 2 strong sets of 8.
Moved onto 2 sets of Weighted Sissy Squats, taking them to failure.. Hit 10 on the first set using a normal rep protocol. Then hailed 6 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2 sets of 1-leg Leg Extensions, taking them to failure. Hit 9 per side on the first set using a normal rep protocol. Then hailed 6 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
From there moved onto 2 sets of Stiff-leg Deadlifts, taking them to failure. Hit 10 on the first set using a normal rep protocol. Then hailed 5 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Moved onto 2 sets of Leg Curls, taking them to failure.. Hit 8 on the first set using a normal rep protocol. Then hailed 7 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
From there moved onto 1 set of 15 for Toes Pointed Leg Curls, taking it to failure.
Moved onto 2 sets of 1-leg Donkey Calf Raises, taking them to failure. Hit 20 per side on the first set using a normal rep protocol. Then hailed 12 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2 sets of 1-leg Calf Raises, taking them to failure. Hit 18 per side on the first set using a normal rep protocol. Then hailed 7 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2 sets of Seated Calf Raises, taking them to failure. Hit 40 on the first set using a normal rep protocol. Then hailed 20 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
From there, moved onto 2 sets of Weighted Back Extensions, taking them to failure. Hit 25 on the first set using a normal rep protocol. Then hailed 10 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2sets of 10 per side for DSR Wrist Curls.
Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.
Great training!!
Started out with Front Squats. After 2 heavier warm-up sets, nailed 2 strong sets of 8.
Moved onto 2 sets of Weighted Sissy Squats, taking them to failure.. Hit 10 on the first set using a normal rep protocol. Then hailed 6 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2 sets of 1-leg Leg Extensions, taking them to failure. Hit 9 per side on the first set using a normal rep protocol. Then hailed 6 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
From there moved onto 2 sets of Stiff-leg Deadlifts, taking them to failure. Hit 10 on the first set using a normal rep protocol. Then hailed 5 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Moved onto 2 sets of Leg Curls, taking them to failure.. Hit 8 on the first set using a normal rep protocol. Then hailed 7 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
From there moved onto 1 set of 15 for Toes Pointed Leg Curls, taking it to failure.
Moved onto 2 sets of 1-leg Donkey Calf Raises, taking them to failure. Hit 20 per side on the first set using a normal rep protocol. Then hailed 12 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2 sets of 1-leg Calf Raises, taking them to failure. Hit 18 per side on the first set using a normal rep protocol. Then hailed 7 per side on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2 sets of Seated Calf Raises, taking them to failure. Hit 40 on the first set using a normal rep protocol. Then hailed 20 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
From there, moved onto 2 sets of Weighted Back Extensions, taking them to failure. Hit 25 on the first set using a normal rep protocol. Then hailed 10 on the 2nd set using a 1 1/4 rep protocol, taking the 1/4 reps at the stretch position.
Then hit 2sets of 10 per side for DSR Wrist Curls.
Finished up with 2 sets of 10 per side for DSR Reverse Wrist Curls.
Great training!!
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