Great day today.
Hit my Joint Mobility and Flexibility work.
Got in 3 sets of 10 in each direction for the Neck, tipping to the left and to the right.
An hit some Isometric Power Flexes for the abs.
No training tonight.
Wednesday, August 31, 2016
Tuesday August 30th night
Awesome training tonight!!
Started out with 3 sets of 9 for Upright Rows.
Moved onto 2 sets of 9 per side for Lying 1-arm Lateral Raises.
Then hit 2 sets of 10 for Seated Lateral Raises.
Followed that up with 1 Stage Set of Seated Lateral Raises getting 8 reps in the top 1/3 and 7 reps in the bottom 23's of the ROM.
Then hit 2 sets of 10 and 8 for Scott's Press.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Shoulders.
Then it was time for the first of two intensity Tri-sets for the Chest. hit 3 moves, with no rest in between them, taking each one to failure. This was 1 set of 14 for Incline Press, 1 set of 6 per side for 1-arm Cable Incline Crossovers, and 1 set of 12 for Wide Grip Chest Dips.
Moved onto the second tri-set for the Chest. Again, 3 moves, no rest in between moves and took each one to failure. This was 1 set of 19 for Neck Press, 1 set of 5 per side for1-arm Bench Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
Then hit 1 set of 5 per side for 1-arm Cable Crossover Negatives, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Chest.
From there it was 3 sets of 10, 9 and 8 for Overhead Rope Triceps Extensions.
Followed by 3 sets of 6 per side for 1-arm Cable Triceps Kickbacks.
Then 3 sets of 9, 8 and 7 for Triceps Press Downs.
Followed by 1 Stage Set of Triceps Press Downs getting 8 reps in for the bottom 1/3 and 5 reps in for the top 2/3's of the ROM.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Triceps.
Finished up with 5 rounds of a Volume Tri-set for the abs. Took no rest in between moves and about 20 seconds of rest in between rounds. This was 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great stuff!!
Started out with 3 sets of 9 for Upright Rows.
Moved onto 2 sets of 9 per side for Lying 1-arm Lateral Raises.
Then hit 2 sets of 10 for Seated Lateral Raises.
Followed that up with 1 Stage Set of Seated Lateral Raises getting 8 reps in the top 1/3 and 7 reps in the bottom 23's of the ROM.
Then hit 2 sets of 10 and 8 for Scott's Press.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Shoulders.
Then it was time for the first of two intensity Tri-sets for the Chest. hit 3 moves, with no rest in between them, taking each one to failure. This was 1 set of 14 for Incline Press, 1 set of 6 per side for 1-arm Cable Incline Crossovers, and 1 set of 12 for Wide Grip Chest Dips.
Moved onto the second tri-set for the Chest. Again, 3 moves, no rest in between moves and took each one to failure. This was 1 set of 19 for Neck Press, 1 set of 5 per side for1-arm Bench Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
Then hit 1 set of 5 per side for 1-arm Cable Crossover Negatives, using a 6-count negative for each rep and taking it to failure.
This was the Intensity work for the Chest.
From there it was 3 sets of 10, 9 and 8 for Overhead Rope Triceps Extensions.
Followed by 3 sets of 6 per side for 1-arm Cable Triceps Kickbacks.
Then 3 sets of 9, 8 and 7 for Triceps Press Downs.
Followed by 1 Stage Set of Triceps Press Downs getting 8 reps in for the bottom 1/3 and 5 reps in for the top 2/3's of the ROM.
Rested only about 30 seconds between sets and moves. This was the Volume work for the Triceps.
Finished up with 5 rounds of a Volume Tri-set for the abs. Took no rest in between moves and about 20 seconds of rest in between rounds. This was 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great stuff!!
Tuesday, August 30, 2016
Tuesday August 30th morning
Awesome morning today!!
Started it out with Join Mobility and Flexibility work.
Got in some strong Isometric Work for the Hand Extenders.
Hit a nice Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed 3 rounds of the Ring of Fire.
Great stuff!!
Started it out with Join Mobility and Flexibility work.
Got in some strong Isometric Work for the Hand Extenders.
Hit a nice Isometric Power Flex Session for the Butt, Hips, Quads, Hams, Calves and Abs.
Then nailed 3 rounds of the Ring of Fire.
Great stuff!!
Monday August 29th night
Awesome training tonight!!
Started out with 3 sets of 10 for Stiff-leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 9 and 8 per side for 1-leg Leg Curls.
Hit a nice Stage Set of Leg Curls getting 8 reps in the top 1/3 and 6 reps in the bottom 2/3's of the ROM
Rested only about 30 seconds between sets and moves. This was the Volume work for the Hamstrings.
Then it was Intensity time. Hit an intensity tri-set for the Quads. Took 3 moves, 1 set apiece, taking each move to failure and having no rest in between moves. There were 1 set of 16 for Leg Extensions, 1 set of 15 for DVR Sissy Squats and 1 set of 10 per side for 1-leg Leg Extensions.
Then hit 1 set of 10 per side for 1-leg Negative Leg Extensions, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Quads.
Then it was a Volume tri-set for the calves. Hit 3 rounds of the following moves taking no rest in between moves and about 30 seconds in between rounds. This was 3 sets 50 for Seated Calf Raises, 3 sets of 8 per side for 1-leg Calf Raises and 3 sets of 15 per side for 1-leg Donkey Calf Raises.
Great training!!
Started out with 3 sets of 10 for Stiff-leg Deadlifts.
Moved onto 2 sets of 10 and 8 for Leg Curls.
Then hit 2 sets of 9 and 8 per side for 1-leg Leg Curls.
Hit a nice Stage Set of Leg Curls getting 8 reps in the top 1/3 and 6 reps in the bottom 2/3's of the ROM
Rested only about 30 seconds between sets and moves. This was the Volume work for the Hamstrings.
Then it was Intensity time. Hit an intensity tri-set for the Quads. Took 3 moves, 1 set apiece, taking each move to failure and having no rest in between moves. There were 1 set of 16 for Leg Extensions, 1 set of 15 for DVR Sissy Squats and 1 set of 10 per side for 1-leg Leg Extensions.
Then hit 1 set of 10 per side for 1-leg Negative Leg Extensions, using a 6-count Negative for each rep and taking the set to failure.
This was the Intensity work for the Quads.
Then it was a Volume tri-set for the calves. Hit 3 rounds of the following moves taking no rest in between moves and about 30 seconds in between rounds. This was 3 sets 50 for Seated Calf Raises, 3 sets of 8 per side for 1-leg Calf Raises and 3 sets of 15 per side for 1-leg Donkey Calf Raises.
Great training!!
After 3 weeks.....
After week 3 of the new training cycle I've officially added 6 pounds of pure muscle. Not bad at all =)
Nothing can stop....
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson
My first attempt
I haven't really been practicing my parallet work much this year, but I had the urge to attempt a new combination today. Here's the first attempt. V sit to handstand to bent arm lever to v sit to straddle planche to v sit. Not bad.
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