Great night tonight!!
Started out with 90 seconds for Timed Static Isometric Chest Flexes
Hit 60 seconds for Yielding Isometric Bottom Position Push-up Holds
Got in 90 seconds for Timed Static Isometric Incline Presses
Hit 90 seconds for Timed Static Pull-ups
Got in 90 seconds for Timed Static Lat Pull-overs
Hit 90 seconds for Timed Static Bent Rows
Got in 90 seconds for Timed Static Seated Rows
Got in 90 seconds for Timed Static Shrugs
Got in 90 seconds for Timed Static Zercher Deadlifts
Finished up with Joint Mobility work
Great night!!
Monday, January 7, 2019
Saturday Jan 5th morning
Great morning today!!
Started out with Joint Mobility work
Hit 6 sets of 80 for Classic Push-ups
Got in 1 sets of 20 for Archer Push-ups
Hit the following:
3 sets of 10 per side for DSR Wrist Curls
3 sets of 10 per side for DSR Reverse Wrist Curls
3 sets of 10 for DVR Hand Openings
3 sets of 10 for DVR Hand Closings
Great morning!!
Started out with Joint Mobility work
Hit 6 sets of 80 for Classic Push-ups
Got in 1 sets of 20 for Archer Push-ups
Hit the following:
3 sets of 10 per side for DSR Wrist Curls
3 sets of 10 per side for DSR Reverse Wrist Curls
3 sets of 10 for DVR Hand Openings
3 sets of 10 for DVR Hand Closings
Great morning!!
Friday Jan 4th nighttt
Awesome night tonight, the first night of Timed Static Isometric Work, using a 90 seconds protocol on almost all of the moves over the next few days.
Started out with 90 seconds for Timed Static Squats
Hit 90 seconds for Timed Static Leg Curls
Got in 90 seconds for Timed Static Leg Extensions
Hit 90 seconds for Timed Static Adductor Contractions
Got in 90 seconds for Timed Static Abductor Contraction
Hit 90 seconds for Timed Static Frog Crunches
Got in 90 seconds for Timed Static Tibia Raises
Hit 90 seconds per side for Yielding 1-leg Isometric Calf Raises
Finished up with Joint Mobility work
Great night!!
Started out with 90 seconds for Timed Static Squats
Hit 90 seconds for Timed Static Leg Curls
Got in 90 seconds for Timed Static Leg Extensions
Hit 90 seconds for Timed Static Adductor Contractions
Got in 90 seconds for Timed Static Abductor Contraction
Hit 90 seconds for Timed Static Frog Crunches
Got in 90 seconds for Timed Static Tibia Raises
Hit 90 seconds per side for Yielding 1-leg Isometric Calf Raises
Finished up with Joint Mobility work
Great night!!
Friday Jan 4th morning
Great morning today!!
Started off with 5 sets of 40 for Against the Wall Handstand Push-ups
Hit 5 sets of 60 for Jowett 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
Hit Relaxed Stretching
Got in the following:
3 sets of Straddle Planche Holds
3 sets of 10 for DSR Standing BA-1 Bent Rows
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 5 for DVR BA-3 Low Back Contractions
3 sets of 10for DSR Seated Rows
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 5 per side for BA-4 Lower Back Side Contractions
3 sets of 10 for DVR BA-7 Full Back Contractions
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Started off with 5 sets of 40 for Against the Wall Handstand Push-ups
Hit 5 sets of 60 for Jowett 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
Hit Relaxed Stretching
Got in the following:
3 sets of Straddle Planche Holds
3 sets of 10 for DSR Standing BA-1 Bent Rows
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 5 for DVR BA-3 Low Back Contractions
3 sets of 10for DSR Seated Rows
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 5 per side for BA-4 Lower Back Side Contractions
3 sets of 10 for DVR BA-7 Full Back Contractions
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
Thursday Jan 3rd night
Great night of training tonight!!
Started out with 3 sets of 10 seconds for Isometric Overhead Presses
Hit 3 sets of 10 seconds per side for 1-arm Isometric Lateral Raises
Got in 3 sets of 10 seconds per side for 1-arm Rear Delt Isometrics
Hit 3 sets of 10 seconds per side for1-arm Isometric Front Raises
Got in 3 sets of 10 seconds per side for Isometric Triceps Extensions
Hit 3 sets of 10 seconds per side for Isometric Biceps Curls
Got in 3 sets of 10 seconds per side for Isometric Biceps/Triceps "Milos" Contractions
Hit 3 sets of 10 seconds per side for Isometric Wrist Curls
Got in 3 sets of 10 seconds per side for Isometric Reverse Wrist Curls
Hit 3 sets of 20 seconds for Isometric Abdominal Contractions
Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Raises
Hit 3 sets of 20 seconds per side for Isometric Side Bends
Finished up with Joint Mobility work
Great night!!
Started out with 3 sets of 10 seconds for Isometric Overhead Presses
Hit 3 sets of 10 seconds per side for 1-arm Isometric Lateral Raises
Got in 3 sets of 10 seconds per side for 1-arm Rear Delt Isometrics
Hit 3 sets of 10 seconds per side for1-arm Isometric Front Raises
Got in 3 sets of 10 seconds per side for Isometric Triceps Extensions
Hit 3 sets of 10 seconds per side for Isometric Biceps Curls
Got in 3 sets of 10 seconds per side for Isometric Biceps/Triceps "Milos" Contractions
Hit 3 sets of 10 seconds per side for Isometric Wrist Curls
Got in 3 sets of 10 seconds per side for Isometric Reverse Wrist Curls
Hit 3 sets of 20 seconds for Isometric Abdominal Contractions
Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Raises
Hit 3 sets of 20 seconds per side for Isometric Side Bends
Finished up with Joint Mobility work
Great night!!
Thursday, January 3, 2019
Thursday Jan 3rd morning
Awesome morning today!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 5 sets of 80 for Wide Grip Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit 3 sets of 3 per side for Rolling Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Joint Mobility work
Got in Isometric Power Flexes for the Midsection and Vacuum Practice
Hit Isometric Power Flexes for the Neck in each direction
Got in Isometric work for the Neck in each direction
Hit the following:
3 sets per side for 1-arm Elbow Lever Holds
3 sets of 10 for DVR Squats
3 sets of 10 per side for 1-leg DVR Standing Leg Curls
3 sets of 10 per side for 1-leg DVR Standing Leg Extensions
3 sets of 10 per side for DVR Lunges
3 sets of 10 for Lying DVR Leg Curls
3 sets of 6 per side for DSR 1-leg Liederman's Standing Leg Press Outs
3 sets of 8 for DVR Standing Calf Raises
3 sets of 8 for DVR Standing Tibia Raises
3 sets of 10 for DVR Abdominal Contractions
Hit a set of 55 seconds each for Front Splits (on each side), Van Damme Splits and Spread Eagle Splits
Great morning!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 5 sets of 80 for Wide Grip Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit 3 sets of 3 per side for Rolling Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Joint Mobility work
Got in Isometric Power Flexes for the Midsection and Vacuum Practice
Hit Isometric Power Flexes for the Neck in each direction
Got in Isometric work for the Neck in each direction
Hit the following:
3 sets per side for 1-arm Elbow Lever Holds
3 sets of 10 for DVR Squats
3 sets of 10 per side for 1-leg DVR Standing Leg Curls
3 sets of 10 per side for 1-leg DVR Standing Leg Extensions
3 sets of 10 per side for DVR Lunges
3 sets of 10 for Lying DVR Leg Curls
3 sets of 6 per side for DSR 1-leg Liederman's Standing Leg Press Outs
3 sets of 8 for DVR Standing Calf Raises
3 sets of 8 for DVR Standing Tibia Raises
3 sets of 10 for DVR Abdominal Contractions
Hit a set of 55 seconds each for Front Splits (on each side), Van Damme Splits and Spread Eagle Splits
Great morning!!
Wednesday Jan 2nd
Great day today!! Awesome to be back into the swing of regular training!! Woo Hoo!!
This morning was:
Started out with 5 sets of 30 for Reverse Push-ups
Hit 5 sets of 40 for Hindu Push-ups
Got in 2 sets of 80 for Wide Grip Push-ups
Hit 1 set of 20 for Archer Push-ups
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in the following:
3 sets of 8 per side for DSR Overhead Triceps Extensions
3 sets of 8 per side for DSR Triceps Press Downs
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 8 per side for DSR Biceps Curls
3 sets of 6 per side for DSR Concentration Curls
3 sets of 8 for DVR Hercules' Curls
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
The night was Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Great night!!
This morning was:
Started out with 5 sets of 30 for Reverse Push-ups
Hit 5 sets of 40 for Hindu Push-ups
Got in 2 sets of 80 for Wide Grip Push-ups
Hit 1 set of 20 for Archer Push-ups
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in the following:
3 sets of 8 per side for DSR Overhead Triceps Extensions
3 sets of 8 per side for DSR Triceps Press Downs
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 8 per side for DSR Biceps Curls
3 sets of 6 per side for DSR Concentration Curls
3 sets of 8 for DVR Hercules' Curls
3 sets of 10 for DVR Abdominal Contractions
Great morning!!
The night was Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Great night!!
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