Friday May 4th morning

A very nice morning today!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility Work

Hit the following Flows:

3 sets of Handstand Combinations
3 sets of Rolling Bridges
3 sets of Squat to Bent-arm Straddle Handstand to Squat and Back
3 sets of Super Sissy Squats
3 sets of Bent-arm Lever Combinations

And then got in 3 rounds of the Ring of Fire

Great stuff!!!

Thursday May 3rd evening

Great night tonight!

Started out with 3 sets of 9 for Barbell Overhead Press

Then hit 8 sets of 8 for Seated DB Lateral Raises with only 10 seconds of rest between sets

Moved onto 3 sets of 10 per side for Standing 1-arm DB Rear Delt Raises

Then hit 3 sets of 10 seconds per side for 1-arm Isometric Lateral Raises

From there it was 3 sets of 9 for Barbell Biceps Curls

Then 3 sets of 7, 7 and 6 for Incline DB Curls

Moved onto3 sets of 6 for Barbell Gironda Style Perfect Curls

Moved onto 3 sets of 12, 11 and 10 for Triceps Pressdowns

Hit 3 sets of 10 for Overhead Rope Extensions

Then hit 3 sets of 8 per side for 1-arm Triceps Pressdowns

Moved onto 5 set of 13 for Weighted Pelvic Rocks

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great stuff!!

Thursday May 3rd morning

Awesome morning today!!

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work.

Hit the following Kicking Drills, no putting the foot down:

3 sets of 3 per side for Slow High Round Kicks with a 10 second hold at full extension
3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast
3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast
3 sets of 10 per side for High Side Kicks, 5 slow and 5 fast

Hit 3 rounds of the Ring of Fire

Awesome stuff!!



Here's a quick pic:

Wednesday May 2nd

Great day today!!

The morning went like this:

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum work and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility work

Hit the following Mini-Flows:

4 Down Dog Spinal Waves to Up Dog and Back
4 Shin Box Extensions
4 Twisting Crescent Lunges
4 Crab Reaches

Then hit 3 rounds of the Ring of Fire

The evening was:

3 sets of 35 for Weighted Adductor Flies

Followed by a killer Flexibility session

Awesome stuff!!


Here's a quick video of having some fun with the Hang Splits or Chair Splits:

Tuesday May 1st night

Great training tonight!!

Started out with 3 sets of 10 per side for 1-arm Chest Flies, taking no rest between sets. Moved directly from the right to the left to the right to the left to the right to the left

Hit 8 sets of 8 for Parallel Bar Reverse Grip Chest Flies taking only 10 seconds of rest between sets

Then hit 3 sets of 10 for Leiderman's Press

Moved onto 3 sets of 10 seconds per side for Chest Isometrics

Then hit 3 sets of 10, 8 and 8 for Gironda Style Arched Back Sternum Pull-ups

Moved onto 3 sets of 5, 4 and 4 for Pull-ups with a 3 seconds pause and squeeze at the top of each rep

Hit 8 sets of 8 for Barbell Reverse Grip Bent Rows taking only 10 seconds of rest between sets

Then hit 3 sets of 10 per side for Barbell Meadow's Rows

Hit 3 sets of 10 seconds per side for Back Isometrics

Moved onto 6 rounds of Mountain Climber Sprints

Finished up with 6 rounds of Wall Drive Sprints

Great stuff!!

Tuesday May 2nd morning

Great morning today!!

Started out with DVR, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following Kicking Drills, no putting the foot down during the set:

3 sets of 3 per side Slow High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low to High Round Kicks, 5 fast and 5 slow

3 sets of 10 per side for Low to Mid to High Round to High Hook to High Round Kicks, 5 slow and 5 fast

Then hit 3 rounds of the Ring of Fire!!


Great stuff!!

Monday April 30th night the first in the re-boot

Great training tonight!! Absolutely loved it!!

Started out with 3 sets of 10, 10 and 8 for Barbell Hack Squats

Hit 3 sets of 10 for Barbell Front Squats

Got in 8 sets of 8 with only 10 seconds rest in between sets for Sissy Squats

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved onto 3 sets of 6 per side for 1-leg Repetition Hamstring Briges

Hit 8 sets of 8 with only 10 seconds of rest in between sets for Leg Curl/ Hip Thrusts

Then hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved into a Super Set for the Calves, going right from the 1st move to the 2nd with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 17 per side for 1-leg Standing Calf Raises

Hit 3 sets of 10 per side for DSR Wrist Curls

Got in 3 sets of 35, 35 and 30 for Adductor Flies

Finished up with a great session of Isometric and Relaxed Stretching

Great stuff!!


Here's a pic that says it all, you know it's a great leg night when your upper body is shaking.