Satruday March 3rd and Sunday March 4th

Easy days this weekend.

Both mornings were all about Joint Mobility Work.

Took the evenings off on both days for a much needed rest.

Looking forward to Monday!

Friday March 2nd night

Had to deal with a personal issue that lasted into the later evening so Missy and I took the night off!

Friday March 2nd morning

Great morning today!!

Started with DSR and Isometric Power Flex work for the Neck

Hit my Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some great Joint Mobility and Flexibility drills

Hit 3 sets of 50 for the German 50

Got in 3 sets of 10 a piece for the following DVR's:

1.) Full Range Pec Contraction
2.) Shoulder Roll
3.) High Reach
4.) Wrist Twist
5.) 1-arm Pull-up
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Then hit 3 rounds of the Ring of Fire!

Awesome Stuff!!

Thursday March 1st night

Awesome training tonight!!

Started out with 3 sets of 2 for Slow Handstand Push-ups on the Paralletes, taking 5 seconds up and 5 seconds down per rep.

Then hit 3 sets of 12, 12 and 14 per side for 1-arm Lateral Raise Variations, changing positions on each set.

Then hit a nice Super Set/ Reverse Ladder for the shoulders. Went, without rest in between, 5 upright rows,5 overhead presses, 4 upright rows, 4 overhead presses, 3 upright rows, 3 overhead presses, 2 upright rows, 2 overhead presses, 1 upright row and 1 overhead press. Hit 3 rounds

Then got in 3 sets of Slow Barbell Curls with Intra-Rep Pauses, lifting from the start to the midpoint over 5 seconds, holding and squeezing for 10 seconds, then finishing the lift for 5 seconds. Using the same protocol for the lowering of the weight.

Got in 3 sets of 8 for Zottman Curls

Then hit 3 sets of10, 10 and 9 per side for 1-arm Concentration Curls

Moved onto 3 sets of 10 for DVR Triceps Pressdowns

Hit 3 sets of 14, 14 and 12 for Jungle Gym Overhead Extensions

Got in 3 sets of 8 for 2-arm Kickbacks

Finished up with 2 sets of 9 and 7 for 1-arm DB Curls on the right side only.

Great stuff!!

Thursday March 1st morning

Wonderful morning today!

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Then hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in my Joint Mobility and Flexibility work.

Hit 3 sets of 40 for A great Push-up Combo, getting 10 reps a piece of the following with no rest in between: 10 Diamond, 10 Regular, 10 Wide Grip and 10 Archer Push-ups.

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

1.) Eagle Flex
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Then hit 3 round of the Ring of Fire!!

Great Stuff!!

Wednesday Feb 28th

Awesome training today!!

This morning started out with DSR and Isometric Power Flex work for the neck

Then hit Vacuum Practice and Isometric Power Flexes for the Midsection

Moved onto Joint Mobility and Flexibility work

Then hit 3 sets of 10 for each of the following DVR's:

1.) CAT Contractions
2.) Shoulder Rolls
3.) Biceps/ Triceps Contractions
4.) Lateral Raises
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Also got in 3 sets of 50 for the German 50

Then hit   3 rounds of the Ring of Fire!!

This evening I hit 3 sets of 30 for Weighted Adductor Flies

Then hit some strong Isometric Stretching for the Chinese and Front Splits followed by some Weighted and Relaxed Stretching for the Chinese, Front, Van Damme, Pancake and Spread Eagle Splits.

Great stuff!!

Tuesday Feb 27th night

Wonderful training tonight!

Started out with a Super Set of 2 moves for the Chest, moving directly from the first to the second with no rest. They were 3 sets of 10 for Tuck Planche Push-ups and 3 sets of 10 for Atlas Push-up 1 1/2's getting a full 1 and 1/2 rep for every rep.

Then hit another great Super Set for the Chest, again moving directly from the 1st to the 2nd with no rest. They were 2 sets of 5 for Super Slow Chest Flies, taking a full 10 seconds to lower the weight and a full 10 seconds to lift it; and 3 sets of 12, 12 and 20 for Parallel Bar Reverse Grip Chest Dips

Then hit 3 sets of 1 for Slow Weighted Pull-ups with Intra-Rep Pauses, taking 5 seconds to pull from a dead hang to the midpoint, pausing and squeezing for 10 seconds, then taking 5 seconds to pull from the midpoint to the chest. Repeating the process as I lowered.

Then moved onto 3 sets of 13 for Double Impact DB Pull-overs, getting 1 1/4 reps for every rep with the 1/4 rep being in the stretched position.

Hit 3 sets of 8 for Gymnastics Rings Archer Pull-ups

Then got in 3 sets of 10 for Bent Over Barbell Rows

Nailed 3 sets of 20, 18 and16 for Reverse Crunch Roll-ups

Finished up with 3 sets of 14, 14 and 12 for V-ups

Great stuff!!


Here's a quick video of one of the sets of the Archer Pull-ups: