Thursday Dec 8th morning

Started out with Joint Mobility and Flexibility work.

Got in 3 sets of 10 for DVR work for the Hand Extenders

 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 Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Wednesday Dec 7th

Awesome day 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 Wide Grip Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

No training tonight.

Tuesday Dec 6th night

Great night of training tonight!

Started out, after a few warm-up sets, with 2 sets of 8 for Front Squats.

Then hit 2 sets of weighted Sissy Squats, taking them to failure. Hit 1 set of 10 with standard reps. Then hit 1 set of 8 using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Leg Extensions, taking them to failure.  Hit 1 set of 10 per side with standard reps. Then hit 1 set of 8 per side using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

From there decided to skip Stiff-leg Deadlifts. they just weren't feeling right tonight.

Hit 2 sets of Leg Curls, taking them to failure.  Hit 1 set of 6 with standard reps. Then hit 1 set of 7 using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

From there moved onto 1 set of 15 for Toes Pointed Leg Curls, going to failure.

Then hit 2 sets of 1-leg Donkey Calf Raises, taking them to failure.  Hit 1 set of 20 per side with standard reps. Then hit 1 set of 15 per side using 1 1/4 reps,    hitting the 1/4 reps in the stretch position.

Hit 2 sets of 1-leg Calf Raises, taking them to failure.  Hit 1 set of 15 per side with standard reps. Then hit 1 set of 12 per side using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

Hit 2 sets of Seated Calf Raises, taking them to failure.  Hit 1 set of 40 with standard reps. Then hit 1 set of 25 using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

Then moved onto 2 set of Weighted Back Extensions, going to failure.  Hit 1 set of 25 with standard reps. Then hit 1 set of 15 using 1 1/4 reps,    hitting the 1/4 reps in the peak contraction position.

Then 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!!

Tuesday Dec 6th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric Work for the Hand Extenders

 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 Scott's Presses
5.)  DVR Full Range Lat Pulls
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some Vacuum Practice.


 Nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Monday Dec 5th night

Awesome training tonight!!

Started out with 2 sets of 10 per side for 1-arm Incline Press, taking them to failure.

Moved onto 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 11 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 8 per side for 1-arm Bench Press, taking them to failure.

Then hit 2 sets of 1-arn Bench Crossovers, going to failure.  Hit 1 set of 12per side in standard fashion. Then hit the 2nd set of 11 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 8 and 7 for Scott's Presses, taking them to failure.

Then hit    sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of Seated Lateral Raises, going to failure.  Hit 1 set of 8 reps in standard fashion. Then hit the 2nd set of 7 reps using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 10 for Lying Triceps Extensions, going to failure.

Then hit 2 sets of French Press, going to failure.  Hit 1 set of 9 reps in standard fashion. Then hit the 2nd set of 6 reps using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 1-arm Kickbacks, taking them to failure.  Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 1 set of 20 for Super Reverse Crunches, taking them to failure.

Then hit 1 set of 15 for Pelvic Rocks, going to failure.

Hit 1 set of 12 for Roman Chair Crunches, going to failure.

Then finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Monday Dec 5th 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!!

Sunday Dec 4th

Wonderful day today.

The morning was Joint Mobility!

The evening was hard work!!

Started out with Pull-ups with Intra-rep Pauses incorporated in. 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 hit2 sets of Barbell Pullovers, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 10 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hit 2 sets of Straight Arm Lat Pulls, taking them to failure. Did 1 set of 12 using a normal protocol, then hit 1 set of 7 using a 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 BTN Pulldowns using 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 Seated Cable Rows, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 9 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hi 2 sets of Wide Grip Seated Cable Rows, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 8 using a 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 Barbell Curls using 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 Incline Dumbbell Curls, taking them to failure. Did 1 set of 8  using a normal protocol, then hit 1 set of 6 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hit2 sets of Barbell Perfect Curls, taking them to failure. Did 1 set of 8 using a normal protocol, then hit 1 set of 8 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

From there Finished up with 2 sets of Dumbbell Hammer Curls, taking them to failure.


Great stuff!!

Here's a picture and the link to the Pull-up video:

https://youtu.be/zzmWZyU2dVI