Great morning today.
Started out with Joint Mobility, Fasted Walking and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!!
Monday, May 2, 2016
Sunday May 1st
Awesome training today!
This morning was all about the Joint Mobility Drills.
The evening was all about the back and arms.
Started out with 3 sets of 8, 8 and 5 for Weighted Pull-ups, resting about 30 seconds between sets.
Moved onto 3 sets of 4, 4 and 3 for Super Slow Reverse Grip Bent Rows with a 10 seconds up/ 10 seconds down protocol.
Then hit 3 sets of 15 for Tight Arch Rocks, resting about 30 seconds between sets.
From there it was 3 sets of 9 per side for 1-arm Hammer Curls, resting about 30 seconds between sets.
Moved onto 3 sets of 6 per side for 1-arm Concentration Curls, resting about 30 seconds between sets.
Then it was onto 3 sets of 20, 20 and 15 for Weighted Triceps Chair Dips, resting about 30 seconds between sets.
Moved onto 3 sets of 10 for DVR Reverse Grip Triceps Extensions, resting about 30 seconds between sets.
Finished up with 3 sets of 10 for Reverse Wrist Curls, resting about 30 seconds between sets.
Great training!!
This morning was all about the Joint Mobility Drills.
The evening was all about the back and arms.
Started out with 3 sets of 8, 8 and 5 for Weighted Pull-ups, resting about 30 seconds between sets.
Moved onto 3 sets of 4, 4 and 3 for Super Slow Reverse Grip Bent Rows with a 10 seconds up/ 10 seconds down protocol.
Then hit 3 sets of 15 for Tight Arch Rocks, resting about 30 seconds between sets.
From there it was 3 sets of 9 per side for 1-arm Hammer Curls, resting about 30 seconds between sets.
Moved onto 3 sets of 6 per side for 1-arm Concentration Curls, resting about 30 seconds between sets.
Then it was onto 3 sets of 20, 20 and 15 for Weighted Triceps Chair Dips, resting about 30 seconds between sets.
Moved onto 3 sets of 10 for DVR Reverse Grip Triceps Extensions, resting about 30 seconds between sets.
Finished up with 3 sets of 10 for Reverse Wrist Curls, resting about 30 seconds between sets.
Great training!!
Saturday April 30th
Great day of training today.
The morning was all about the Joint Mobility Work.
Then, the evening was all lower body.
Started out with Super Slow Leg Curls, hitting 3 sets of 5 with a 15 seconds up/ 15 seconds down protocol.
Moved onto 5 sets of 10 per side for 1-leg DVR Leg Curls, resting about 30 seconds between sets.
Then hit 3 sets of 10 seconds Contractions per side for 1-leg Isometric Leg Curls. Resting about 20 seconds between sets.
From there it was onto 3 sets of 15 for Weighted Gironda Style Sissy Squats, resting about 30 seconds between sets.
Then hit 3 sets of 4 for Super Slow Kneeling Back Bends with 10 seconds up/ 10 seconds down protocol.
Moved onto 3 sets of 10 seconds contractions per side for 1-leg Isometric Leg Extensions, resting about 30 seconds between sets.
From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff!
The morning was all about the Joint Mobility Work.
Then, the evening was all lower body.
Started out with Super Slow Leg Curls, hitting 3 sets of 5 with a 15 seconds up/ 15 seconds down protocol.
Moved onto 5 sets of 10 per side for 1-leg DVR Leg Curls, resting about 30 seconds between sets.
Then hit 3 sets of 10 seconds Contractions per side for 1-leg Isometric Leg Curls. Resting about 20 seconds between sets.
From there it was onto 3 sets of 15 for Weighted Gironda Style Sissy Squats, resting about 30 seconds between sets.
Then hit 3 sets of 4 for Super Slow Kneeling Back Bends with 10 seconds up/ 10 seconds down protocol.
Moved onto 3 sets of 10 seconds contractions per side for 1-leg Isometric Leg Extensions, resting about 30 seconds between sets.
From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff!
Friday April 29th night
Awesome night of training last night.
Started out with Super Slow 1-arm Chest Flies with a 15 seconds up/ 15 seconds down protocol. Hit 3 sets of 5 per side.
Moved onto DVR Incline Press, hit 3 sets of 10 with about 30 seconds of rest between sets.
Then hit 3 sets of 3 for Super Slow Parallel Bar Dips, with a 10 seconds up/ 10 seconds down protocol.
From there it was onto 2 sets of 10 seconds per side for 1-arm Lateral Raise Static Holds. Resting about seconds between sets.
Moved onto 2 sets of 15 seconds per side for 1-arm Read Delt Raise Static Holds resting about 30 seconds between sets.
Then hit 3 sets of 12 for Barbell Front Raises, resting about 30 seconds between sets.
From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff!!
Started out with Super Slow 1-arm Chest Flies with a 15 seconds up/ 15 seconds down protocol. Hit 3 sets of 5 per side.
Moved onto DVR Incline Press, hit 3 sets of 10 with about 30 seconds of rest between sets.
Then hit 3 sets of 3 for Super Slow Parallel Bar Dips, with a 10 seconds up/ 10 seconds down protocol.
From there it was onto 2 sets of 10 seconds per side for 1-arm Lateral Raise Static Holds. Resting about seconds between sets.
Moved onto 2 sets of 15 seconds per side for 1-arm Read Delt Raise Static Holds resting about 30 seconds between sets.
Then hit 3 sets of 12 for Barbell Front Raises, resting about 30 seconds between sets.
From there it was onto 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.
Great stuff!!
Friday, April 29, 2016
Friday April 29th morning
Awesome morning today.
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Started out with Joint Mobility and Flexibility work.
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Great stuff!
Thursday April 28th night
Great training last night.
Started out with a pre-exhaustion super set moving directly from Straight Arm Lat Pulls on the Rings into Sternum Pull-ups. Great way to hit that back hard. Did 3 sets of 10, 7 and 7 for the Lat Pulls and 10, 10 and 8 for the Pull-ups. No rest, of course, between the movements, and about 30 seconds of rest between sets.
Moved onto 8 sets of 8 per side for 1-arm Bent Rows, with rest in between sides, just hit right, left, right, left etc.
Then moved onto 5 set of 10 for Drag Curls, resting about 30 seconds between sets.
Hit 5 sets of 9 for Gironda Perfect Curls, resting about 30 seconds between sets.
Moved onto 3 sets of 12 for Standing French Press, resting about 30 seconds between sets.
Then hit 3 sets of 12 for Lying Triceps Extensions, resting about 30 seconds between sets.
Moved onto 3 sets of 10, 9 and 9 for Wrist Curls, resting about 30 seconds between sets.
Then hit 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.
Great training!!
Started out with a pre-exhaustion super set moving directly from Straight Arm Lat Pulls on the Rings into Sternum Pull-ups. Great way to hit that back hard. Did 3 sets of 10, 7 and 7 for the Lat Pulls and 10, 10 and 8 for the Pull-ups. No rest, of course, between the movements, and about 30 seconds of rest between sets.
Moved onto 8 sets of 8 per side for 1-arm Bent Rows, with rest in between sides, just hit right, left, right, left etc.
Then moved onto 5 set of 10 for Drag Curls, resting about 30 seconds between sets.
Hit 5 sets of 9 for Gironda Perfect Curls, resting about 30 seconds between sets.
Moved onto 3 sets of 12 for Standing French Press, resting about 30 seconds between sets.
Then hit 3 sets of 12 for Lying Triceps Extensions, resting about 30 seconds between sets.
Moved onto 3 sets of 10, 9 and 9 for Wrist Curls, resting about 30 seconds between sets.
Then hit 5 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.
And finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.
Great training!!
Thursday, April 28, 2016
It's funny when......
It's Funny When you're in the middle of thinking through a pose.
Then, you hear the camera go off before you've had time to get ready.
And yet, it turns out better that way!!
Subscribe to:
Posts (Atom)