Monday April 2nd night

Awesome night tonight!

Started out with 3 sets f 10 for Overhead Press

Then hit 3 sets of 10 for Reverse Grip Bent Rows

Hit 3 sets of 12, 12 and 10 for Weighted Parallel Bar Reverse Grip Chest Dips

Moved onto 3 sets of 10 for Barbell Hack Squats

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

Hit a sweet Super Set for the Calves, hitting the 1st move and moving directly into the 2nd with no rest. They were 2 sets of 15 per side for 1-leg Donkey Calf Raises and 2 sets of 20 per side for 1-leg Standing Calf Raises

Then hit 5 sets of 15, 15, 15, 15 and 13 for V-ups

Got in 3 sets of 30 for Weighted Adductor Flies

Then finished up with some sweet Isometric Stretching for the Front and Chinese Splits and some Relaxed Stretching for the Front, Pancake, Van Damme, Spread Eagle and Chinese Splits.

Great stuff!!

Monday April 2nd morning

Great morning today!

Hit some nice Isometric and Isometric Power Flex work for the Neck

Got in some nice Vacuum Practice and Isometric Power Flexes for the Midsection.

Hit 120 Atlas Push-ups

Got in 4 sets of the German 50 Push-ups

Hit some sweet Joint Mobility and Flexibility work.

Got in 3 rounds of the Ring of Fire.

Great stuff!!

Sunday April 1st

Good day today!

This morning I hit my Joint Mobility work.

The evening is a scheduled night of relaxation and recovery.

Felt pretty good.

Saturday March 31st

Great day today!

The morning was Joint Mobility work and Flexibility work.

Then the evening was:

3 sets of 10 per side for 1-arm Rear Delt Raises

3 sets of 8 for Low Motorcycle Lat Pulls

3 sets of 12, 11 and 10 for Incline Press

3 sets of 10, 9 and 9 for Leg Curls, changing position on each set

3 sets of 15, 13 and 13 for Leg Extensions, changing position on each set

Then a nice Super Set for the Calves, moving directly from the 1st to the 2nd move with no rest. They were, 2 sets of 20 per side for1-leg Donkey Calf Raises and 2 sets of 45 for Seated Calf Raises.

Hit 5 sets of 12 for Weighted Pelvic Rocks

Got in 3 sets of 30 for Weighted Adductor Flies.

Finished up with some awesome Isometric Stretching for the Front and Chinese Splits and some Relaxed Stretching for the Front, Van Damme, Pancake, Spread Eagle and Chinese Splits.

Awesome stuff!!

Friday March 30th night

Great day today.

Hit 3 rounds of the following:

Wall drive sprint 30 seconds, rest 30 seconds, 2 Kettlebell Snatch Sprints 15 seconds, rest 15 seconds, 2 Kettlebell Clean and Press Sprints 15 seconds, rest 15 seconds, Wall drive sprint 30 seconds, rest 30 seconds, 2 Kettlebell Snatch sprints 15 seconds, rest 15 seconds, 2 kettlebell Clean and Press sprints 15 seconds.

Like I said, hit 3 rounds, resting about 60-90 seconds between the rounds.

Then hit 3 sets of 8 for Barbell Curls

2 sets of 7 for Incline DB Curls

2 sets of 8 per side for 1-arm Concentration Curls

3 sets of 10 for Triceps Pressdowns

2 sets of 10 for Overhead Rope Extensions

2 sets of 10 per side for 1-arm Triceps Pressdowns

And Finished up with 5 sets of 20 for Rope Crunches

Great night!

Friday March 30th morning

Great morning today!

Hit some nice Isometric and Isometric Power Flex work for the Neck

Then hit my Vacuum Practice and Isometric Power Flex work for the Midsection.

Got in some nice Joint Mobility work too.

Fun stuff!!

Thursday March 29th night

Awesome training tonight!!

Started out with 3 sets of 10, 10 and 15 per side for 1-arm Lateral Raise Variations, changing position on each set.

Then hit 3 sets of 10, 10 and 8 for Gymnastics Rings Archer Pull-ups

Moved onto 3 sets of 10 for Leiderman's Press

Hit 3 sets of 10 for Stiff-leg Deadlifts

Then hit 3 sets of 10 for DVR Squats

Got in 3 sets of 10 for Barbell Wrist Curls

And hit 3 sets of 10 for Barbell Reverse Wrist Curls

Finished up with 5 sets of 20 for Frog Crunches

Great stuff!!