Thursday June 9th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for Hand Extension 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."
Looking forward to tonight's training!!

Wednesday June 8th

Great 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Of course, tonight's the night off!!

Tuesday June 7th night

 

 

 

 

 

Had to take tonight off due to having to shop for a new car!!!!!

Tuesday Jun 7th morning

Great changing it up morning!!

Started out with Joint Mobility and Flexibility work.

Hit some strong Isometric Work for the Hands.

Also hit 3 sets of 10 each for the following circuit:

a.)  Liederman Chest Press
b.)  Full Range Pec Contraction
c.) Crossover Press Downs
d.) Rope Pec Pull Downs
e.) Liederman Side Chest Press
f.) Pull Apart, Up and Overs
g.) Leiderman   Pec Contraction
h.) Prayers Press
i.) Prayers Press Variation
j.) Pec Peak Contraction
k.) Pec Peak Contraction Variation
l.) DVR Abdominal Contraction

Then hit 3 rounds of the "Ring of Fire."

Awesome morning!!

Monday June 6th night

Great night of training today!

Started out with Weighted Reverse Grip Chest Dips. .  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
Moved onto Weighted Close Grip Scapula Pull-ups using the same protocol.

Then hit Lunges for the same protocol.

Moved onto1-leg Leg Curls for the same protocol.

Finished up with 1-leg Calf Raises for the same protocol.

Rested only about 30-40 seconds between sets and movements.

Great stuff!!

Monday June 6th morning

Great 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

Then finished off with 3 rounds of Larry Scott's "Ring of Fire."

Sunday June 5th

Wonderful stuff today.

The morning was all about Joint Mobility.

Then the evening kicked ass!

Started out with Rear Delt Flies. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto 1-arm concentration curls for the same protocol.

Hit Triceps Kickbacks for the same protocol.

Then hit Wrist Curls for the same protocol.

Like always, rested only about 30-40 seconds between sets and movements.

Finished up with Pelvic Rocks for 5 sets of 10, 10, 10, 10, and 8; resting about 20 seconds between sets.

And, Weighted Frog Sit-ups for 5 sets of 20, resting about 20 seconds between sets.

Great stuff!!