Tuesday Feb 27th morning

Awesome morning today!!

Started out with Isometric, DVR and Isometric Power Flex work for the Hands

Hit some Vacuum Practice and Isometric Power Flex work for the Midsection

Got in some great Joint Mobility and Flexibility work.

Hit 3 sets of 10 each for the following DVR Moves:

1.) Full Range Pec Contraction
2.) Shoulder Rolls
3.) High Reach
4.) Wrist Twists
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Then hit 3 rounds of the Ring of Fire!!

Awesome stuff!!

Monday Feb 26th night

Wonderful training tonight!!

Started out with 6 sets of 2 for Speed Deadlifts

Then hit 2 sets of 5 and 4 for Super Slow Leg Curls, taking a full 10 seconds to raise the weight and a full 10 seconds to lower it on each rep

Moved onto 2 sets of 6 and 4 for Super Slow Leg Extensions, taking a full 10 seconds to raise the weight and a full 10 seconds to lower it on each rep

Then hit 2 sets of 9 and 8 for1-leg Leg Extensions on the Left Side Only

Moved onto 3 sets of 12 for Double Impact Weighted Sissy Squats, taking a 1 1/4 rep for each rep, with the 1/4 rep being done in the stretch position

Hit 3 sets of 35 for Hip Belt Squats

Moved onto a wonderful Super Set for the Calves, hitting the 1st move and moving directly into the 2nd with no rest. They were 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 17 per side for 1-leg Standing Calf Raises

Then hit 3 sets of 30 for Weighted Adductor Flies

Finished up with Isometric Stretching for the Chinese and Front Splits followed by Weighted and Relaxed Stretching for the Chinese, Van Damme, Pancake, Front and Spread Eagle Splits.

Great stuff!!

Monday Feb 26th morning

Awesome morning today!!

Started out with DSR and Isometric Power Flex work for the Neck

Got in some nice Joint Mobility and Flexibility work

Hit some good Vacuum Practice and Isometric Power Flex work for the Midsection

Got in 3 sets of 40 for a nice Push-up Variation Combination, moving between 4 variations for 10 reps a piece with no rest

Then hit 3 sets of 10 for the following DVR and DSR moves:

1.) Leiderman's Press
2.) Eagle Flex
3.) Rope Pull
4.) Bull Elk Flex
5.) Full Range Pec Contraction
6.) Crossovers

Finished up with 3 rounds of the Ring of Fire.

Great stuff!!

Sunday Feb 25th

Great day today!!

Started out the morning with Joint Mobility work

Then the evening was:

A wonderful Triset for the Shoulders. Without rest hitting 10 Front raises, 10 Lateral Raises and10 Rear Delt Raises. Resting for 30 seconds then hitting 9, 9 and 9. Moving down through 8, 8 and 8; 7, 7 and 7 and finishing off with 6, 6 and 6.

Then hit a great Super Set for the Biceps, moving right from the 1st into the 2nd move with no rest. They were 3 sets of 9, 9 and 7 for Incline DB Curls and 3 sets of 10 for DVR Spider Curls

Then hit a nice Super Set for the Triceps, moving right from the 1st move to the 2nd with no rest. They were 3 sets of 11 for Barbell French Press and 3 sets of 10 for DVR Reverse Grip Triceps Pressdowns.

Great stuff!!

Saturday Feb 24th

Awesome day today!

Started out the day with Joint Mobility work

Then the evening was:

A nice Super Set for the back, moving directly from the 1st move to the 2nd with no rest. They were 3 sets of 9 for Lat Pulldowns an 3 sets of 7 for Double Impact Seated Cable Rows hitting 1 1/4 rep for each rep with the 1/4 rep being in the stretched position of the move.

Then hit another super set, moving right from the 1st to the 2nd move with no rest. They were 3 sets of 10 for Straight Arm Lat Pulls and 3 sets of 8 for Low Motorcycle Lat Pulls

Moved onto 3 sets of 9 for 1 1/2 Incline Presses, getting a full 1 and 1/2 rep for every rep

Then hit 3 sets of 7, 8 and 8 per side for 1-arm Double Impact Crossovers, getting 1 1/4 rep for every rep and hitting the 1/4 rep in the contracted position of the move

Then hit 3 sets of 12 for Neck Press

Got in 3 sets of 20 for Rope Crunches

Finished up with 3 sets of 10 for Parallel Bar Leg Raises

Awesome stuff!!

Friday Feb 23rd night

Awesome training tonight!

Had a little muscle tweak, so we modified the training a little bit, and still kicked some major booty.

Hit 3 sets of 12, 12 and 8 for Weighted Gironda Style Sissy Squats

Then got 3 sets of 10 for DVR Squats

Moved onto 3 sets of 15, 14 and 13 for Leg Extensions

Then hit 3 sets of 12, 10 and 10 for Leg Curls

Great Stuff!!

Friday Feb 23rd morning

Awesome morning today!

Started with DSR and Isometric Power Flex work for the Neck

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit some awesome Joint Mobility and Flexibility work

Got in 3 sets of 10 each for the following DVR Moves:

1.) Full Pec Contraction
2.) Shoulder Rolls
3.) Wrist Twits
4.) High Reaches
5.) 1-Arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Then hit 3 strong rounds of the Ring of Fire!

Great Stuff!!