Awesome Isometric Training Tonight!! Enjoyed it even more than last night's session!
Started out with 3 sets of 10 seconds per side for 1-arm Isometric Chest Flies
Hit 3 sets of 10 seconds per side for Isometric Chest Presses
Got in 3 sets of 10 seconds for Isometric Incline Presses
Hit 3 sets of 10 seconds per side for Isometric Seated Rows
Got in 3 sets of 10 seconds per side for Isometric Standing Rows/Deadlift Combos
Hit 3 sets of 10 seconds for Isometric Pull-ups
Got in 3 sets of 10 seconds for Isometric Lat Pull-overs
Hit 3 sets of 10 seconds per position for Isometric Lower Back Flexes
Got in 1 set of 10 seconds for Isometric Shrugs
Hit 3 sets of 10 seconds for Standing Isometric Abdominal Flexes
Got in 3 sets of 10 seconds per side for 1-leg Isometric Leg Raises
Hit 3 sets of 10 seconds per side for Isometric Side Bends
Finished up with Joint Mobility work!!
Great Night!!
Thursday, January 3, 2019
Tuesday January 1st, 2019, Morning
Great morning today!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 80 for Feet-elevated Push-ups
Got in 1 set of 80 for Classic Push-ups
Hit 3 sets of 3 for Wall Walk Bridges
Got in 3 sets of 3 per side for Rolling Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in the following:
3 sets per side for Air Baby Variations
3 sets of 10 per side DVR High Reaches
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVRSH-3 Deltoid Raises
3 set of 10 per side for DSR SH-5 Rear Delt Contraction
3 sets of 10 per side for DSR SH-6 Lateral Raises
3 sets of 5 per side for DSR SH-8 Front Raises
3 sets of 1-0 per side for DSR Shrugs
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 80 for Feet-elevated Push-ups
Got in 1 set of 80 for Classic Push-ups
Hit 3 sets of 3 for Wall Walk Bridges
Got in 3 sets of 3 per side for Rolling Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Joint Mobility work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in the following:
3 sets per side for Air Baby Variations
3 sets of 10 per side DVR High Reaches
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVRSH-3 Deltoid Raises
3 set of 10 per side for DSR SH-5 Rear Delt Contraction
3 sets of 10 per side for DSR SH-6 Lateral Raises
3 sets of 5 per side for DSR SH-8 Front Raises
3 sets of 1-0 per side for DSR Shrugs
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Monday Dec 31st night
Great new years eve workout tonight and the first one on the new Isometric Training Cycle!! Felt Awesome!!
Started out with 3 sets of 20 seconds for Isometric Wall Chairs, changing the foot position on each set
Then hit 3 sets of 20 seconds per side for 1-leg Leg Curl Isometrics, hitting one set at the start, one in the middle and one set at the end of the movement
Hit 3 sets of 20 seconds per side for 1-leg Leg Extension Isometrics, same protocol as above and in the movements to come.
Got in 4 sets of 20 seconds per side for 4 different Glute, Hip, Adductor, Abductor, Quad and Hamstring Isometrics
Hit 2 sets of 20 seconds for Isometric Adductor and Isometric Abductor Flexes, one set each
Got in 2 sets of 15 reps per side for 1-leg Slow and Paused Standing Calf Raises, not isometric
Hit 1 set of 20 seconds per side for 1-leg Isometric Tibia Raises
Got in 3 sets of 20 seconds for Lying Abdominal Isometrics
Hit 3 sets of 20 seconds per side for Lying 1-leg Isometric Leg Raises
Got in 3 sets of 20 seconds per side for Isometric Side Bends
Finished up with Joint Mobility work
Great night!! Great first session!!
Started out with 3 sets of 20 seconds for Isometric Wall Chairs, changing the foot position on each set
Then hit 3 sets of 20 seconds per side for 1-leg Leg Curl Isometrics, hitting one set at the start, one in the middle and one set at the end of the movement
Hit 3 sets of 20 seconds per side for 1-leg Leg Extension Isometrics, same protocol as above and in the movements to come.
Got in 4 sets of 20 seconds per side for 4 different Glute, Hip, Adductor, Abductor, Quad and Hamstring Isometrics
Hit 2 sets of 20 seconds for Isometric Adductor and Isometric Abductor Flexes, one set each
Got in 2 sets of 15 reps per side for 1-leg Slow and Paused Standing Calf Raises, not isometric
Hit 1 set of 20 seconds per side for 1-leg Isometric Tibia Raises
Got in 3 sets of 20 seconds for Lying Abdominal Isometrics
Hit 3 sets of 20 seconds per side for Lying 1-leg Isometric Leg Raises
Got in 3 sets of 20 seconds per side for Isometric Side Bends
Finished up with Joint Mobility work
Great night!! Great first session!!
Monday Dec 31st morning, start of the new cycle!!
Great morning today!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 for Atlas Push-ups
Got in 2 sets of 80 for Classic Push-ups
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Isometric Power Flexes for the Midsection and Vacuum Practice
Got in Isometric Power Flexes for the Neck in each direction
Hit 3 sets of 10 per side for DSR Neck Work, Looking in each direction
Hit 2 sets of 20 for all 4 directions for Bridge Neck Work
Got in Joint Mobility work
Got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Hit the following:
3 sets per side for 1-arm Handstand Holds
3 sets of 10 for DSR Liederman's Presses
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 per side for DSR Bull Elk 1 Flexes
3 sets of 10 for DVR Crossover Press Downs
3 sets of 5 for DSR Prayer's Presses
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Felt Awesome!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 for Atlas Push-ups
Got in 2 sets of 80 for Classic Push-ups
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Isometric Power Flexes for the Midsection and Vacuum Practice
Got in Isometric Power Flexes for the Neck in each direction
Hit 3 sets of 10 per side for DSR Neck Work, Looking in each direction
Hit 2 sets of 20 for all 4 directions for Bridge Neck Work
Got in Joint Mobility work
Got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Hit the following:
3 sets per side for 1-arm Handstand Holds
3 sets of 10 for DSR Liederman's Presses
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 per side for DSR Bull Elk 1 Flexes
3 sets of 10 for DVR Crossover Press Downs
3 sets of 5 for DSR Prayer's Presses
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Felt Awesome!!
Saturday Dec 29th and Sunday Dec 30th
Easy days on both days.
The mornings were Joint Mobility work
The evenings were off
Looking forward to the new cycle on Monday!!
The mornings were Joint Mobility work
The evenings were off
Looking forward to the new cycle on Monday!!
Friday Dec 28th
Nice day today!!
The morning was:
Hit 4 sets of 30 for Hindu Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in Isometric Power Flexes for the Biceps, Triceps, Forearms, Hands and Fingers
Great day!!
Took the night off!
The morning was:
Hit 4 sets of 30 for Hindu Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in Isometric Power Flexes for the Biceps, Triceps, Forearms, Hands and Fingers
Great day!!
Took the night off!
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