Tuesday April 4th night

Fantastic Tuesday Night Training!!

Started out with DVR Squats. Hit 5 sets of 10 with minimal rest between sets.

Moved onto 3 sets of 15 for Weighted Sissy Squats, again with minimal rest between sets.

Then hit 3 sets of 15, 12 and 12 for Leg Extensions, again with minimal rest.

Moved onto 3 sets of 10 for  Leg Curls, with minimal rest.

Then hit 2 sets of 20 seconds per side for 1-leg Leg Curl Static Holds.

From there it was 2 sets of 15 and 15 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 12 per side for 1-leg Calf Raises.

Finished off with 5 sets of 20 for Weighted Frog Crunches.

Again, took everything to failure and only took minimal rest in between sets.

Great stuff!!

Tuesday April 4th morning

Wonderful Tuesday Morning!!


 Started off with Joint Mobility and Flexibility work!

Then hit 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.
Hit a Strong Isometric Session for the Hands.

Then hit 3 rounds of the Ring of Fire!!


Great stuff!!

Monday April 3rd night

Amazing night tonight!!

Stared out with Weighted Parallel Bar Reverse Grip Chest Dips. Hit 8 sets of 8 taking only 10 seconds of rest in between sets.

Moved onto 3 sets of 10, 9 and 8 per side for 1-arm Chest Flies. Did them with no rest, simply started with the right side, moved immediately to the left, then immediately back to the right, back to the left, etc.

Then hit 3 sets of 10 for DVR Eagle Flexes, taking only about 30 seconds of rest in between sets.

Then hit Down the Rack Scott's Press, starting out with my working weight for 6 reps, then immediately dropping to the next Dumbbells lighter and doing 6, then immediately dropping the weight again and doing 6 more. Kept going until I couldn't hit a rep. Rested while Melissa did her Down the Rack, then hit my next set. 3 sets total.

Moved onto Lying 1-arm Read Delt Raise, getting 10, 10 and 8 per side with no rest. Again going right from the right to the left to the right to the left, etc.

Then hit 3 sets of 9 for Archer Raises, resting about 30 seconds between sets.

Moved onto Triceps Rope Pushdowns for 8 sets of 8 reps resting only 10 seconds between sets.

Then hit 3 sets of 10, 10 and 10 for Triceps Rope Overhead Extensions, resting only about 30 seconds between sets.

Then hit 1-arm Triceps Pushdowns with no rest for 3 sets of 8, 8 and 7, again going right from the right to the left to the right to the left, etc.

Moved onto 5 sets of 20 for Lat Pull Crunches, resting about 30 seconds between sets.

Finished up with 5 sets of 20 for Pelvic Rocks, resting about 20 seconds between sets.

Awesome!!

Monday April 3rd morning

Great way to start the week today!!

Started off with Joint Mobility and Flexibility work!

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Press
5.)  DVR Pinkies up Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Hit a Strong Isometric Session for the Neck.

Then hit 3 rounds of the Ring of Fire!!

Good stuff!

Sunday April 2nd

Good day today.

Started out the day with Joint Mobility work in the morning.

Then the evening went as such:

Hit 3 rounds of a super set, taking no rest in between the 2 movements, and resting minimally in between the rounds. The Super set was 3 rounds of 10, 10 and 1 for DVR Sternum Pull-ups and 3 rounds of 10 for DVR Scapula Rotations.

Moved onto DSR Bent Over Barbell Rows for 4 sets of 10 reps.

Then hit 3 sets of 10 for DVR Standing Rear Delt Raises with minimal rest between sets.

Then hit 3 sets of 10 for DVR Biceps Curls.

Moved onto 1-arm DSR Biceps Curls for 4 sets of 10 reps per side.

Finished up with 5 sets of 10 per side for DSR Reverse Wrist Curls.

Back felt good, I was  little worried after last night. Made sure to be smart with it.

Good stuff overall.

Saturday April 1st

Interesting day today.

Started this morning with Joint Mobility Drills.

The evening went like this:

Hit 5 sets of 12 for Stiff-leg Deadlifts, with minimal rest in between sets.

Moved onto 3 sets of 6 for Glute/ Ham Raises, with minimal rest in between sets.

Then hit 4 sets of 10, 10, 10 and 5 for Feet Together Back Squats with minimal rest in between sets. Felt some seizing up and a lot of pain in the back so stopped the rest of the squats.

Moved onto 3 sets of 12 for Kneeling Back Bends with minimal rest in between sets.

Then hit 3 sets of 10 seconds a piece and per side for 1-leg Isometric Leg Extensions.

 Finished up with 5 sets of 20 for Weighted Frog Crunches with minimal rest between sets.

Interesting night!!

Friday March 31st night

Fantastic night tonight!!

Stared out with Handstand Push-ups done for 8 sets of 8 reps with only 10 second of rest between sets.

Moved onto Incline Dumbbell Front Raises done for 3 sets of 10 with minimal rest between sets.

Then hit 3 sets of 1-arm Lateral Raises per side, hitting 10 reps per side, with no rest between sets. Hit the right arm right into the left right into the right, right back into the left, etc.

Moved onto 3 sets of Down the Rack Incline Presses, hitting 3 sets where I started with on weight for six reps, dropped weight and immediately did 6 reps and kept on dropping until I couldn't get 6.

Then hit 3 sets per side of 10 for 1-arm Incline Crossovers with no rest between sets. Moved from the right to the left to the right to the left, etc.

Then hit 3 sets of 12, 10 and 8 for Neck Press with minimal rest between sets.

Moved onto  3 Down the Rack sets of Triceps Pushdowns, used the same Down the Rack protocol as on Incline Presses.

Then hit 3 sets of 10 for Overhead Rope Extensions with minimal rest in between.

Then hit 3 sets of 8 for Reverse Grip Triceps Pushdowns, with minimal rest in between.

Got in 5 sets of 20 for Lat Pull Crunches, with minimal rest in between.

Finished up with 5 sets of 20 for Pelvic Rocks, with minimal rest in between.

Took everything to positive failure.

Great stuff!