Monday Dec 4th night

Awesome night tonight! Felt strong as hell!!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Back Squats. Varied the stance also, hitting 2 sets with the feet together, 2 with them a little further apart, 2 with them a little beyond shoulder width, and 2 with them in a wide stance.

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Leg Extension.

Moved onto 8 sets 0f 8 reps with only 10 seconds of rest in between sets for Leg Curls.

Then hit 3 sets of 10 per side for 1-leg Leg Curls.

Got in a great super set for the calves. Hitting 2 sets of 2 per side for 1-leg Donkey Calf Raises and 2 sets of 20 per side for 1-leg Calf Raises. Hitting a set of the Donkey Calf Raises and immediately going into the Standing Calf Raises without any rest. And repeating.

Got in a strong 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some Strong Isometric Stretching for the Chinese splits followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Awesome stuff!!

Monday Dec 4th morning

Fantastic morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand combinations

3 sets of Bent-arm Lever combinations

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Sunday Dec 3rd

Fantastic day today!!

Started out the morning with Joint Mobility work.

Then the evening was the following:

Hit 4 sets of 8 for Klokov Presses

Moved onto 3 sets of 10 per side for Lying 1-arm Dumbbell Lateral Raises

Then hit 3 sets of 10 per side for Standing Dumbbell 1-arm Rear Delt Raises.

Moved onto 3 sets of 8 for Barbell Drag Curls.

Then hit3 sets of 8, 8 and 7 for Dumbbell Incline Curls.

Got in 3 sets of 6 for Barbell Gironda Style Perfect Curls.

Then moved onto 3 sets of 10, 10 and 8 for Triceps Pushdowns.

Got in 3 sets of 10, 4 and 8 for Overhead Rope Extensions.

Finished up with 3 sets of 8 per side for 1-arm Triceps Pushdowns.

Awesome stuff!!

Saturday Dec 2nd

Awesome day today.

Started out the morning with Joint Mobility work.

Then the evening was this:

Started with 8 sets of 8 reps with only 10 seconds of rest between sets for Pseudo-Planche Push-ups.

Then hit 2 sets of 10 per side for 1-arm Cable Crossovers.

Got in 8 sets of 8 reps with only 10 seconds of rest between sets for Incline Press.

Moved onto 8 sets of 8 reps with only 10 seconds of rest between sets for Lat Pulldowns.

Then hit 2 sets of 8 for Seated Cable Rows.

Then got in 8 sets of 8 reps with only 10 seconds of rest between sets for Barbell Undergrip Bent Rows.

Got in 3 sets of 20 for Tight Arch Rocks.

Moved onto 5 sets of 12 for Pelvic Rocks.

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

Great stuff!!

Friday Dec 1st night

Awesome training tonight!

Started out with 3 sets of 8 for Weighted Gironda Style Sissy Squats.

Then hit 3 sets of 10, 16 and 15 for Feet Together Squats.

Moved onto 3 sets of 10, 9 and 8 for Leg Extensions.

Then hit 3 sets of 9, 8 and 8 for Leg Curls.

Got in a nice super set for the calves going from 1-leg Donkey Calf Raises immediately into Seated Calf Raises without a break. Nailed 2 sets of 18 per side for the Donkey's and 2 sets of 35 for the Seated ones.

Got in 5 sets of 10 for Barbell Reverse Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some strong Isometric Stretching for the Chinese Splits followed by some good relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great stuff!!

Friday December 1st morning

Awesome morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand variations

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.

Great stuff!! Played around with some Straddle L-sit variations too!!

Thursday Nov 30th night

Awesome training tonight!!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Scott's Press.

Moved onto 3 sets of 10 per side for Lying 1-arm Rear Delt Raises, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Seated Lateral Raises.

From there it was 8 sets of 8 reps with only 10 seconds of rest in between sets for Barbell Biceps Curls.

Followed by 3 sets of 10, 10 and 8 per side for 1-arm Dumbbell Concentration Curls, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Then it was 8 sets of 8 reps with only 10 seconds of rest in between sets for Barbell French Presses.

Followed by 3 sets of 10, 10 and 8 per side for 1-arm Triceps Kickbacks, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Great stuff!!