Tuesday May 30th morning

Wonderful morning today!!

Started out with Joint Mobility, Flexibility and Vacuum work.

Got some nice DVR and Isometric work for the hands.

 Moved onto some indoor tumbling work:

Stated out with 2 sets of 5 for Kick to Handstand

Hit 2 sets of 5 for Pike to Handstand

Moved onto 2 sets of 5 for Straddle to Handstand

Then hit 2 sets of 5 per side for 1-arm Cartwheels

Moved onto 2 sets of 5 for Back Extension to Handstand to Forward Rolls.

Then hit 2 sets of 5 per side for Butterfly Kicks

Moved onto 2 sets of 5 per side for 1/4 Floor Sweeps

Then hit 2 sets of 5 for Russian Split Jumps

Hit 2 sets of 5 for Pike Jumps

Moved onto 2 sets of Tuck Planche Holds

Hit 2 sets of 5 for Dumbbell Maltese Press to Planche.

Finished up with 2 Handstand Holds/

Great stuff!!

Monday May 29th night

Awesome night of training!!

Started out with 3 sets of 10 for Feet Together Squats taking only 30 seconds rest between sets.

Then hit 1 set of Feet Together Squats as a Stage Set, hitting 12 reps in the hardest 2/3 of the rep range followed immediately with 12 reps in the strongest 1/3 of the rep range.

Moved onto 1 set of 20 for Weighted Sissy Squats.

Then hit 2 sets of 4 and 3 for Super Slow Leg Extensions, taking a full 15 second to raise the weight and a full 15 seconds to lower it on each rep.

Then hit 1 set of Stretch-Pause Sissy Squats getting 20 reps in with a 4 count pause in the stretch position of the move.

Then hit a High-Intensity based Tri-set for the Hamstrings. Without stopping hit 1 set of Leg Curls with 2 drop sets, taking it to absolute failure, then jumped into 1 set of Stiff-leg Deadlifts taking it to absolute failure, then moved immediately into Wide Leg Leg curls for 1 set taking it to absolute failure.

From there moved on to 2 sets of 18 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 15 per side for 1-leg Standing Calf Raises.

Finished up with 5 sets of 10 for Barbell Wrist Curls.

Great stuff!!

Monday May 29th morning

Wonderful morning today!

Started out with Joint Mobility and Flexibility work.

Got in some nice DSR work for the Neck.

Then hit 3 sets of 10 for the following:


1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Press
5.)  DVR Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Great stuff!!

Sundy May 28th

Great training today!!

This morning was Joint Mobility work.

This evening was:

Started out with a 3 movement High Intensity Tri-set for the shoulders, taking each movement to absolute failure and having no rest between moves. The moves were:  1 set of 8 for Overhead Presses, 1 set of 8 per side for 1-arm Cable Lateral Raises and 1 set of 12 for Cable Upright Rows.

Moved onto 3 sets of 9, 9 and 8 for Triceps Pushdowns

Then hit 3 sets of 10, 8 and 8 for Overhead Rope Extensions.

Moved onto 3 sets of 8 per side for 1-arm Triceps Pushdowns.

Then hit 3 sets of a Vince Gironda inspired Dumbbell Biceps Curl shocker. Started with the 20 lbs dumbbells and hit 4 reps, immediately and with no rest moved up to the 25's for 4, then the 30's for 4 etc. until I couldn't get 4 reps, then came back down each pair getting 4 reps until I was back to the 20's. Great shocker!

Finished up with 6 rounds of Wall Drive Sprints!

Great stuff!!

Saturday May 27th

Great day of training today!

Started out the morning with Joint Mobility work!

Then the evening went like this:

Started out with a 3 movement High Intensity Tri-set for the Chest, taking each movement to absolute failure and having no rest between movements. The moves were:  1 set of 9 for Neck Presses, 1 set of 8 per side for 1-arm Cable Bench Crossovers and 1 set of 8 for Wide Grip Dips. Great stuff!!

Moved onto 2 sets of 6 and 5 for Super Slow High Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 2 sets of 12 and 10 or Seated Cable Rows

Moved onto 1 set of Seated Cable Row Stage Sets getting 10 reps for the Hardest 2/3 of the movement and immediately moving to 10 reps for the Easiest 1/3 of the movement.

Nailed 3 sets of 10 for Wide Grip Seated Cable Rows.

Finished up with 5 sets of 20 for Weighed Frog Crunches.

Great stuff!!

Friday May 26th night

Awesome training tonight!!

Started out with 3 sets of 10 for Barbell Hack Squats.

Moved onto a 3 move High Intensity Tri-set, taking all 3 moves to failure and having no rest in between them. The moves were: Leg Extensions for 1 set of 15, Sissy Squats for 1 set of 20 and 1-leg Alternating Leg Extensions for 1 set of 2 per side. Great stuff!!

Moved onto 2 sets of 10 for Leg Curls.

Then hit 1 set of leg Curl Stage Sets getting 7 reps in the hardest 2/3's of the movement and immediately getting 7 reps in the easiest 1/3 of the movement. A great one!!

Moved onto 2 sets of 15 and 20 seconds per side for 1-leg Static Hold Leg Curls.

Then nailed 2 sets f 16 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 35 for Seated Calf Raises.

Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.

Here's a pic and video for the Barbell Hack Squats:  https://youtu.be/7ROGuo51wZk

Friday May 26th morning

Awesome morning today!!

Hit some strong DSR work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Then jumped on the rings for the first time in 1 1/2 years.

Great rings practice!!

Hit 2 sets of 5 for Rings Iron Cross Pumps

Then 2 sets of 3 for Rings Forward Rolls

Then 2 sets of 4 for Rings Archer Pull-ups

Moved onto 2 sets of 3 for Rings Explosive Pull-ups.

2 sets of 3 for Rings Muscle-ups

2 sets of Rings L-sit to Bent-arm Lever to L-sit

2 sets of Rings Tucked Front Lever Holds

2 sets of Rings Tucked Back Lever Hold

2 sets of Rings Bent-arm Lever Holds

2 sets of Rings L-sit Holds

2 sets of Rings Tucked Planche Holds

2 sets of Rings Shoulder Stand Holds

2 sets of Rings Handstand Holds

2 sets of 5 for Rings Planche Push-ups

and finished up with 2 sets of 5 for Rings Handstand Push-ups

Great stuff!!


Here are some pics and vids!!


Rings Forward Rolls:  https://youtu.be/emIdqyKR5-Y

Rings L-sit to Bent-arm Lever to L-sit:  https://youtu.be/4kYn5Kr1Ro8

Rings Handstand Push-ups:   https://youtu.be/tDjGQ4MglCw

Thursday May 25th night

Wonderful training tonight!

Started out with 2sets of 4 and 3 for Super Slow Scott's Press, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 3 sets of 10 per side for Lying 1-arm Lateral Raises, taking no rest in between sides, simply moving from the right to the left to the right, etc.

Then hit 2 sets of 15 seconds per side for 1-arm Static Hold Lateral Raises.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 8 and 8 for Incline Dumbbell Curls super setted with 3 sets of 8, 7 and 8 for Barbell Biceps Curls.

Then hit 2 sets of 5 and 3 for Super Slow Triceps Pushdowns, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Moved onto 2 sets of 10 and 8 for Overhead Rope Extensions.

Then hit 1 set of Overhead Rope Extensions as a Stage Set hitting 8 reps in the hardest 2/3's of the rep movement followed immediately by 6 reps in the easiest 1/3 of the movement.

Then nailed 3 sets of 7 per side for 1-arm Triceps Dumbbell Kickbacks.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!

Thursday May 25th morning

Awesome morning today!!

Started out with some DVR and Isometric work for the hands.

Hit some Joint Mobility and Flexibility work.


Then hit 3 sets of 10 for the following:

1.)  DVR Eagle Flex
2.)  DSR Leiderman's Press
3.)  DVR Pull-ups
4.)  DVR Bent Over Rows
5.)  DVR Half Squats
6.)  DVR 1-leg Leg Curls
7.)  DVR Abdominal Contractions

Also hit some Vacuum practice.

Great stuff!!

Wednesday May 24th

Wonderful day today.

Started out with DVR Neck work, Joint mobility and Flexibility work.

Then moved onto Parallet work.

Hit 2 sets of 3 for Parallet kick to Handstand

2 sets of Parallet Handstand to Straddle Planche

2 sets of Parallet V-sit to Straddle Planche

2 sets of Parallet Tuck Planche Holds

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit

2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Straddle Planche to V-sit

2 sets of 5 for Freestanding Parallet Handstand Push-ups

2 sets of Freestanding Parallet Handstand Holds

And finished with 2 sets of 5 for DB Maltese to Planche Press

Great morning!!

Here are some pics and vides:


Handstand to Straddle Planche:  https://youtu.be/P5LoEX3ig-Y

 

 

 

 

Freestanding Handstand Push-ups:   https://youtu.be/CQXl8v9AFQU

 

 

 

 



Tuesday May 23rd night

Awesome training tonight!!

Started off with 2 sets of 2 for Super Slow Incline Press, taking a full 15 seconds to raise the weight and 15 seconds to lower it on each rep.

Moved onto 2 sets of 20 and 15 seconds per side for 1-arm Static Hold Incline Crossovers.

Then hit 4 sets of 10, 10, 4 an 4 for Neck Press taking only 30 seconds of rest between sets.

Moved onto a High Intensity Tri-set for the Back. Took three movements and performed them one right after the other with no rest in between taking them all to absolute failure. The moves were High Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!

Then hit 2 sets of 10 for Power Cleans from the Hang.

Finished up with a super set for the abs, taking two moves and performing them one right after the other with no rest. They were 3 sets of 20 for Weighted Reverse Crunches and 3 sets of 20 for Weighted Frog Crunches.

Great stuff!!

Tuesday May 23rd morning

Great tumbling practice this morning!!

Started out with Joint Mobility, Flexibility and Vacuum work.

Moved onto some indoor tumbling work:

Stated out with 2 sets of 5 for Kick to Handstand

Hit 2 sets of 5 for Pike to Handstand

Moved onto 2 sets of 3 for Straddle to Handstand

Then hit 2 sets of 5 per side for 1-arm Cartwheels

Moved onto 2 sets of 3 for Back Extension to Handstand to Forward Rolls.

Then hit 2 sets of 3 per side for Butterfly Kicks

Moved onto 2 sets of 3 per side for 1/4 Floor Sweeps

Then hit 2 sets of 5 for Russian Split Jumps

Hit 2 sets of 5 for Pike Jumps

Moved onto 2 sets of Tuck Planche Holds

Finished up with 2 sets of 5 for Dumbbell Maltese Press to Planche.

Great morning!!

Monday May 22nd night The Start of the New Cycle!!

Great night Tonight! Felt strong and awesome!!

Started out with 3 sets of 10 for Feet Together Squats taking only 30 seconds rest between sets.

Then hit 1 set of Feet Together Squats as a Stage Set, hitting 12 reps in the hardest 2/3 of the rep range followed immediately with 12 reps in the strongest 1/3 of the rep range.

Moved onto 1 set of 15 for Weighted Sissy Squats.

Then hit 2 sets of 3 and 2 for Super Slow Leg Extensions, taking a full 15 second to raise the weight and a full 15 seconds to lower it on each rep.

Then hit 1 set of Stretch-Pause Sissy Squats getting 15 reps in with a 4 count pause in the stretch position of the move.

Then hit a High-Intensity based Tri-set for the Hamstrings. Without stopping hit 1 set of Leg Curls with 2 drop sets, taking it to absolute failure, then jumped into 1 set of Stiff-leg Deadlifts taking it to absolute failure, then moved immediately into Wide Leg Leg curls for 1 set taking it to absolute failure.

From there moved on to 2 sets of 16 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 12 per side for 1-leg Standing Calf Raises.

Finished up with 5 sets of 6 for Barbell Wrist Curls.

Great way to start the new cycle!!

Monday May 22nd morning

Great morning today!!

Started off with Joint Mobility and Flexibility work!

Hit some work on my Vacuum.

Then hit:

Hit 2 of 3 sets of Basic High Bar Swings.

2 of 2 sets of High Bar, bar to bar swings.

2 of 2 sets of High Bar direction change swings.

2 sets of 3 sets of High Bar Forward and Back Rolls.

3 sets of High Bar Kip to Straight Arm Press

3 sets of High Bar Bent-arm Levers.

2 sets of High Bar Radial Pull-ups.

2 sets of High Bar Explosive Pull-ups.

2 sets of High Bar Tucked Front Lever Holds

Great stuff!!

Felt Awesome!!

Here's a pic from playing around after practice!!

Saturday May 20th and Sunday May 21st

Finished the Back-off week in style.

Both morning were about Joint Mobility work.

Both evenings were about relaxing!

Looking forward to the new training cycle tomorrow!!

Friday May 19th

Great day today!!

Started out with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 each for the following:

Hit 3 sets of 10 of the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.
Great Back-off week stuff!!

Thursdy May 18th night

Took tonight away, really captured the back-off week spirit, lol!!

Thursday May 18th morning

Awesome morning today!!

Started out with Joint Mobility work and Flexibility work.

Then hit 2 sets of 5 for Punch Tuck Front Flips.

Moved onto 2 sets of 2 for Back Extension to Handstand to Handstand to Forward Rolls

Hit 2 sets of 5 per side for 1-arm Cartwheels

Then hit 2 sets of Forearm stands, holding for 20-30 seconds per stand.

Moved onto 2 sets of 5 for Kick to handstands.

Then 2 sets of 5 for Pike to Handstands.

Then 2 sets of 5 for Straddle to Handstands.

Moved onto 2 sets of Tuck Planche Holds, holding for 5 counts per set.

Finished up with 2 sets of 5 for Dumbbell Maltese Press to Planche. Great variation.

Felt awesome!!

Here are some pics and vids.

Back Extension to Handstand to Handstand to Forward Roll:  https://youtu.be/sshLyCMh7aw

1-arm Cartwheel:  https://youtu.be/l1wd5w6VVG4

Straddle to Handstand:  https://youtu.be/WNj-Xvu2_Lg

Awesome stuff today!!

Wednesday May 17th

Great day today.

Hit my Joint Mobility and Flexibility work this morning.

No training tonight!

Feel awesome!!

Tuesday May 16th night

Great Tuesday tonight. Kept with the back off week DVR's.


 Hit 3 sets of 10 of the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Felt great!!

Tuesday May 16th morning

Awesome morning today, pulled out some fun parallet work for the day!

Started out with 2 sets of 3 for Parallet kick to Handstands

Then hit 2 sets of 3 for Parallet Straddle to Handstands

Moved onto 2 sets of 3 for Parallet Pike to Handstands

Then hit 2 sets of 2 for Parallet V-sit to Straddle Planche, kept missing my hollow position and lost the straight arm, but not bad.

Then hit 2 sets of 2 for Parallet V-sit to Handstand.

Moved onto 2 sets of Parallet Combo 1: V-sit to Handstand to Bent-arm Lever to V-sit, went nicely.

Then hit 2 sets of Parallet Combo 2: V-sit to Handstand to Bent-arm Lever to V-sit to Straddle Planche to V-sit. Overall, not bad, just screwed up the Planche.

Finished up with a Dumbbell variation of the Maltese Press to Planche for 2 sets of 5, great movement.

Fun Stuff!!

Here are some pics and some video links.

V-sit To Straddle Planche:   https://youtu.be/5QjrWmMhyaM

Parallet Combo 2: V-sit to Handstand to Bent-arm Lever to V-sit to Straddle Planche to V-sit: https://youtu.be/bJOlQQmBSEw

Monday, May 16th night Back-off week training

It's the first day of the back off week between cycles, and it was a great night of training!!

Worked on some good old DVR work tonight!

Hit 3 sets of 10 of the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Felt awesome!!

Monday May 15th morning

Started out this morning with Joint Mobility and Flexibility work.

Then, I decided that I had been missing my gymnastics and acrobatic work after taking a year and a half off from it to work on other goals. So, I decided that, during this back-off week, I'd put some of it back in. It was wonderful to fly again!!

Hit 2 sets of Basic High Bar Swings.

2 sets of High Bar, bar to bar swings.

2 sets of High Bar direction change swings.

3 sets of High Bar Forward and Back Rolls.

3 sets of High Bar Bent-arm Levers.

3 sets of High Bar Rotational Pull-ups.

2 sets of Butterfly Kicks per side.

2 sets of 1-arm Cartwheels per side.

and 1 set of Russian Split Jumps.

Felt awesome.

Here are some pics and the links to the videos.

High Bar, bar to bar swings:  https://youtu.be/y7S8UWJz3LA

 

 

High Bar Bent-arm Levers:  https://youtu.be/MZFSpRNgswM

 

 

Butterfly Kicks:  https://youtu.be/inIj2LCkHc8

1-arm Cartwheels:  https://youtu.be/f41F_AviS3A

Russian Split Jumps:  https://youtu.be/xPwu92Bey5w

Awesome Stuff!!

 

Sunday May 14th

Wonderful Sunday today!!

Started out the morning with Joint Mobility work.

Hit the Shoulders, Biceps and Triceps in the evening.

Started out with Down the Rack Upright Rows.  Grabbed a barbell and hit 6 reps with it, immediately dropped 10 pounds off the bar and got 6 reps with it, kept on going for 4 drops. Hit 3 sets like this.

Moved onto 2 sets of 20 and 12 seconds per side for 1-arm Lateral Raise Static Holds.

Then hit 3 sets of Down the Rack Rear Delt Raises.  Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this.

Moved onto a super set for the biceps. Hit the first move, immediately went into the second move, and repeated for 3 sets. The first move was 3 sets of 10, 8 and 7 for Incline Dumbbell Curls. The second move was 3 sets of 6, 4 and 7 for Barbell Curls.

Then hit a tri-set for the Triceps. Hit the first move, immediately went into the second one and immediately went into the third move. Got 3 sets in. The first move was 3 sets of 10 for Triceps Pressdowns. The seconds movement was 3 sets of 8 for Overhead Rope Extensions. The final move was 3 sets f 10 for Triceps Chair Dips.

Awesome way to end the training cycle!!

Saturday May 13th

Awesome Saturday Today!!

The morning was all about Joint Mobility work.

Then, the evening was a great Chest and Back day.

Started out with 3 sets of 10 for Weighted Parallel Bar Reverse Grip Chest Dips.

Then hit 3 sets of 10 per side for 1-arm Chest Flies, taking no rest between sets, simply moving from the right to the left to the right to the left, etc.

Then hit 3 sets of 1 for Slow Incline Presses with Intra-Rep Pauses. Lifting the bar for 5 seconds, holding it in the middle for 10 seconds, finishing the lift for 5 seconds. Lowering the bar for 5 seconds, holding in the middle for 10 seconds, finishing the lowering for 5 seconds.

Then hit 3 sets of 1 for Slow BTN Pulldowns using the same protocol as above.

Moved onto a super set of 1-arm Pulldowns and Seated Cable Rows. Started with a set of pulldowns then immediately went into a set of rows. Hit 3 sets of each getting 9 per side for the 1-arm Pulldowns and 9's for the Cable Rows.

Then hit 3 sets of 10 for Wide-grip Seated Cable Row

Moved onto 5 sets of 20 for Weighted Reverse Crunches.

Finished with 5 sets of 20 for Weighted Frog Crunches.

Great stuff!!

Friday May 12th night

Wonderful night of training.


Started out with 4 sets of 8 for Weighted Gironda Style Sissy Squats.

Moved onto 1 set of 20 for Sissy Squats.

Then hit 2 sets of 15 seconds per side for 1-leg Static Hold Leg Extensions.

Hit 1 more set of Sissy Squats Using a Stretch-Pause protocol, holding the stretch position for 4 seconds on each rep. Got in 15 reps.

Moved onto 3 sets of 1 for Slow Leg Curls with Intra-Rep Pauses. Lifted the weight for 5 seconds then held it in the middle of the movement for 10 seconds, finished the lift for 5 seconds. Lowered the weight for 5 seconds, held for 10 seconds at the middle of the movements, then finished lowering for 5 seconds. Great stuff!!

Moved onto 3 sets of 12 per side for 1-leg Leg Curls.

Then hit 2 sets of 18 and 15 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 35 for Seated Calf Raises.

Finished up with 5 set of 10 for Reverse Barbell Wrist Curls.

Awesome stuff!!

Friday May 12th morning

Awesome morning today!!

Started off this morning with Joint Mobility and Flexibility Work.

Hit some strong DVR work for the Neck.

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Presses
5.)  DVR Undergrip Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in 3 strong rounds of the Ring of Fire.

Great stuff!!

Thursday May 11th night

Awesome Thursday night training!!

Started out with Down The Rack Scott's Press. Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this. Awesome stuff!

Moved onto 3 sets of Down The Rack Lateral Raises using the same protocol as above.

Then hit 3 sets of 10 for Bent Over Front Raises.

Moved onto 3 Tri-sets for the Biceps. Went from movement 1 immediately into movement 2 immediately into movement 3 with no resting. Hit 3 sets like this. The movements were, 3 sets of 6 from Barbell Perfect Curls with 3 burns at the end, 3 sets of 6 for Barbell Concentration Curls and 3 sets of 6 for Dumbbell Reverse Curls. Great stuff!!

Then moved onto 3 sets of 6 for Triceps Pushdowns.

Hit 3 sets of 10, 10 and 9 for Overhead Rope Extensions.

Moved onto 3 sets of 6 per side for 1-arm Triceps Pushdowns.

Finished up with 6 rounds of Wall Drive Sprints.

Wonderful night!!

Thursday May 11th morning

Fantastic morning today!!

Started off this morning with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following:

 1.)  DSR Leiderman Press
2.)  DVR Eagle Flex
3.)  DVR Undergrip Pull-ups
4.)  Isometric Pull-ups
5.)  DVR 1-leg Leg Curls
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Also hit some good DVR and Isometric work for the hands.

Then nailed 3 strong rounds of the Ring of Fire!!

Great stuff!!

Wednesday May 10th

Great Wednesday today!!

Started off this morning with Joint Mobility and Flexibility Work.

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Scott's Presses
5.)  DVR Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some great DVR work for the Neck.

Hit 3 rounds of the Ring of Fire.

Hit 6 rounds of Wall Drive Sprints.

Awesome!!

Tuesday May 9th night

Fantastic Tuesday training tonight!

Started out with Down The Rack Inline Press. Hit 3 sets of Down The Rack work where I started with on weight for six reps, dropped weight and immediately did 6 reps and kept on dropping until I couldn't get 6 anymore.

Then hit 3 sets of 10 per side for 1-arm Incline Crossovers. Went immediately from the right to the left to the right to the left, etc. with no rest in between sides.

Moved onto 3 sets of 12  for Neck Presses.

Hit a great Super Set of High Position Motorcycle Lat Pulls right into Straight Arm Lat Pulls. Got in 3 sets of each hitting 10's for the Motorcycle Pulls and 8's for the Straight Arm Pulls.

Then hit a great Super Set of Low Position Motorcycle Lat Pulls right into Close Grip Lat Pulldowns. Hit 3 set of each getting in 10's for the Low Motorcycle Pulls and 8's for the Close Grip Pulldowns.

Moved onto 5 sets of 20 for Weighted Reverse Crunches.

Finished up with 5 sets of 20 for Weighted Frog Crunches.

Awesome stuff!!

Tuesday May 9th morning

Fantastic morning today!!

Started off this morning with Joint Mobility and Flexibility Work.

Got in some strong DVR and Isomeric work for the Hands.

 Then hit 3 sets of 10 for the following:

1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Lateral Raises
5.)  DVR Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Then hit 3 rounds of the Ring of Fire.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!

Monday May 8th night

Awesome Monday Training!!

Started off with 4 sets of 10 for Feet together Back Squats, taking only 30 seconds of rest between sets.

Then hit 3 sets of 20 for Sissy Squats.

Moved onto 3 sets of 12 for Leg Extensions.

Then hit 3 sets of 12 for Leg Curls.

Moved onto 2 sets of 18 seconds per side for 1-leg Static Hold Leg Curls.

Then got in 2 sets of 18 and 15 per side for 1-leg Donkey Calf Raises.

Moved onto 2 sets of 12  per side for 1-leg Calf Raises.

Finished up with 5 sets of 12 for Behind the Back Wrist Curls.

Fantastic stuff!!

Monday May 9th morning

Great morning today!!

Started off this morning with Joint Mobility and Flexibility Work.

Got in 3 sets of 10 for DVR work for the neck.

 Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Presses
5.)  DVR Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Then hit 3 rounds of the Ring of Fire.

Great stuff!!

Sunday May 7th

Very cool Sunday training!!

Started out the morning with Joint Mobility work.

Hit the Shoulders, Biceps and Triceps in the evening.

Started out with Down the Rack Upright Rows.  Grabbed a barbell and hit 6 reps with it, immediately dropped 10 pounds off the bar and got 6 reps with it, kept on going for 4 drops. Hit 3 sets like this.

Moved onto 2 sets of 20 and 12 seconds per side for 1-arm Lateral Raise Static Holds.

Then hit 3 sets of Down the Rack Rear Delt Raises.  Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this.

Moved onto a super set for the biceps. Hit the first move, immediately went into the second move, and repeated for 3 sets. The first move was 3 sets of 10, 8 and 7 for Incline Dumbbell Curls. The second move was 3 sets of 6, 4 and 7 for Barbell Curls.

Then hit a tri-set for the Triceps. Hit the first move, immediately went into the second one and immediately went into the third move. Got 3 sets in. The first move was 3 sets of 10 for Triceps Pressdowns. The seconds movement was 3 sets of 8 for Overhead Rope Extensions. The final move was 3 sets f 10 for Triceps Chair Dips.

Great stuff!!

Saturday May 6th

Wonderful Saturday Training!!

Of course, the morning was all about Joint Mobility work.

Then, the evening was a great Chest and Back day.

Started out with 3 sets of 10, 9 and 8 for Weighted Parallel Bar Reverse Grip Chest Dips.

Then hit 3 sets of 10, 8 and 6 for 1-arm Chest Flies, taking no rest between sets, simply moving from the right to the left to the right to the left, etc.

Then hit 3 sets of 1 for Slow Incline Presses with Intra-Rep Pauses. Lifting the bar for 5 seconds, holding it in the middle for 10 seconds, finishing the lift for 5 seconds. Lowering the bar for 5 seconds, holding in the middle for 10 seconds, finishing the lowering for 5 seconds.

Then hit 3 sets of 1 for Slow BTN Pulldowns using the same protocol as above.

Moved onto a super set of 1-arm Pulldowns and Seated Cable Rows. Started with a set of pulldowns then immediately went into a set of rows. Hit 3 sets of each getting 10, 7 and 8 for the 1-arm Pulldowns and 8's for the Cable Rows.

Then hit 3 sets of 10 for Wide-grip Seated Cable Row

Moved onto 5 sets of 20 for Weighted Reverse Crunches.

Finished with 5 sets of 20 for Weighted Frog Crunches.

Awesome!!

Friday May 5th night

Great Friday training tonight!!

Started out with 4 sets of 6, 6, 6 and 7 for Weighted Gironda Style Sissy Squats.

Moved onto 1 set of 20 for Sissy Squats.

Then hit 2 sets of 20 seconds per side for 1-leg Static Hold Leg Extensions.

Hit 1 more set of Sissy Squats Using a Stretch-Pause protocol, holding the stretch position for 4 seconds on each rep. Got in 12 reps.

Moved onto 3 sets of 1 for Slow Leg Curls with Intra-Rep Pauses. Lifted the weight for 5 seconds then held it in the middle of the movement for 10 seconds, finished the lift for 5 seconds. Lowered the weight for 5 seconds, held for 10 seconds at the middle of the movements, then finished lowering for 5 seconds. Great stuff!!

Moved onto 3 sets of 10 per side for 1-leg Leg Curls.

Then hit 2 sets of 15 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 30 for Seated Calf Raises.

Finished up with 5 set of 12 for Reverse Barbell Wrist Curls.

Great stuff!!

Friday May 5th morning

Great morning tonight!!

Started off this morning with Joint Mobility and Flexibility Work.

Hit some strong DVR work for the Neck.

 Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR High Reaches
5.)  DVR 1-arm Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in 3 strong rounds of the Ring of Fire.

 Felt awesome.

Thursday May 4th night

Awesome night tonight!!

Started out with Down The Rack Scott's Press. Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this. Awesome stuff!

Moved onto 3 sets of Down The Rack Lateral Raises using the same protocol as above.

Then hit 3 sets of 9 for Bent Over Front Raises.

Moved onto 3 Tri-sets for the Biceps. Went from movement 1 immediately into movement 2 immediately into movement 3 with no resting. Hit 3 sets like this. The movements were, 3 sets of 6 from Barbell Perfect Curls with 3 burns at the end, 3 sets of 6 for Barbell Concentration Curls and 3 sets of 6 for Dumbbell Reverse Curls. Great stuff!!

Then moved onto 3 sets of 6 for Triceps Pushdowns.

Hit 3 sets of 9 for Overhead Rope Extensions.

Moved onto  3 sets of 6 per side for 1-arm Triceps Pushdowns.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff tonight!!

Thursday May 4th morning

Wonderful morning today!!

Started off this morning with Joint Mobility and Flexibility work.

Then hit 3 sets of 10 for the following:

 1.)  DSR Leiderman Press
2.)  DVR Eagle Flex
3.)  DVR 1-arm Pull-ups
4.)  Isometric Pull-ups
5.)  DVR 1-leg Leg Curls
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Also hit some good DVR and Isometric work for the hands.

Great stuff!!

Wednesday May 3rd

Great Wednesday today!!

Started off this morning with Joint Mobility Work.

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Lateral Raises
5.)  DVR Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Got in some great DVR work for the Neck.

Hit 3 rounds of the Ring of Fire.

Hit 6 rounds of Wall Drive Sprints.

Played around a little on the high bar and with the human flag. Had been almost a year since I had done either, it was fun.

Here's the pics:

 

 

 

 

And, here's the links to the vids:

 

Human Flag:  https://youtu.be/adP3kZd9beg

 

Some High Bar fun:  https://youtu.be/c3GO7ZUSkG0

 

 

 

Tuesday may 2nd night

Awesome training tonight!!

Started out with Down The Rack Inline Press. Hit 3 sets of Down The Rack work where I started with on weight for six reps, dropped weight and immediately did 6 reps and kept on dropping until I couldn't get 6 anymore.

Then hit 3 sets of 10, 10 and 8 per side for 1-arm Incline Crossovers. Went immediately from the right to the left to the right to the left, etc. with no rest in between sides.

Moved onto 3 sets of 12  for Neck Presses.

Hit a great Super Set of High Position Motorcycle Lat Pulls right into Straight Arm Lat Pulls. Got in 3 sets of each hitting 10's for the Motorcycle Pulls and 8's for the Straight Arm Pulls.

Then hit a great Super Set of Low Position Motorcycle Lat Pulls right into Close Grip Lat Pulldowns. Hit 3 set of each getting in 10's for the Low Motorcycle Pulls and 8's for the Close Grip Pulldowns.

Moved onto 5 sets of 20 for Weighted Reverse Crunches.

Finished up with 5 sets of 20 for Weighted Frog Crunches.

Wonderful stuff!!

Tuesday May 2nd morning

Wonderful morning today!!

Started off this morning with Joint Mobility and Flexibility Work.

Got in some strong DVR and Isomeric work for the Hands.

 Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Lateral Raises
5.)  DVR Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Then hit 3 rounds of the Ring of Fire.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!

Monday May 1st night

Amazing night of training!!

Started off with 4 sets of 10 for Feet together Back Squats, taking only 30 seconds of rest between sets.

Then hit 3 sets of 20 for Sissy Squats.

Moved onto 3 sets of 12, 11 and 11 for Leg Extensions.

Then hit 3 sets of 12, 10 and 8 for Leg Curls.

Moved onto 2 sets of 15 seconds per side for 1-leg Static Hold Leg Curls.

Then got in 2 sets of 15 and 12 per side for 1-leg Donkey Calf Raises.

Moved onto 2 sets of 12  per side for 1-leg Calf Raises.

Finished up with 5 sets of 12 for Behind the Back Wrist Curls.

Wonderful stuff!!

Monday May 1st morning

Awesome morning today!

Started off this morning with Joint Mobility and Flexibility Work.

Got in 3 sets of 10 for DVR work for the neck.

 Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Military Presses
5.)  DVR Full Range Lat Contractions
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Then hit 3 rounds of the Ring of Fire.

Great morning!!

Sunday April 30th

Awesome Sunday today!

Started out the morning with Joint Mobility work.

Hit the Shoulders, Biceps and Triceps in the evening.

Started out with Down the Rack Upright Rows.  Grabbed a barbell and hit 6 reps with it, immediately dropped 10 pounds off the bar and got 6 reps with it, kept on going for 4 drops. Hit 3 sets like this.

Moved onto 2 sets of 20 and 12 seconds per side for 1-arm Lateral Raise Static Holds.

Then hit 3 sets of Down the Rack Rear Delt Raises.  Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this.

Moved onto a super set for the biceps. Hit the first move, immediately went into the second move, and repeated for 3 sets. The first move was 3 sets of 10, 8 and 7 for Incline Dumbbell Curls. The second move was 3 sets of 6, 4 and 7 for Barbell Curls.

Then hit a tri-set for the Triceps. Hit the first move, immediately went into the second one and immediately went into the third move. Got 3 sets in. The first move was 3 sets of 10 for Triceps Pressdowns. The seconds movement was 3 sets of 8 for Overhead Rope Extensions. The final move was 3 sets f 10 for Triceps Chair Dips.

Great stuff!!!

Saturday April 29th

Great day today!!

The morning was all about Joint Mobility work.

The evening was a great Chest and Back day.

Started out with 3 sets of 8, 8 and 7 for Weighted Parallel Bar Reverse Grip Chest Dips.

Then hit 3 sets of 10, 8 and 5 for 1-arm Chest Flies, taking no rest between sets, simply moving from the right to the left to the right to the left, etc.

Then hit 3 sets of 1 for Slow Incline Presses with Intra-Rep Pauses. Lifting the bar for 5 seconds, holding it in the middle for 10 seconds, finishing the lift for 5 seconds. Lowering the bar for 5 seconds, holding in the middle for 10 seconds, finishing the lowering for 5 seconds.

Then hit 3 sets of 1 for Slow BTN Pulldowns using the same protocol as above.

Moved onto a super set of 1-arm Pulldowns and Seated Cable Rows. Started with a set of pulldowns then immediately went into a set of rows. Hit 3 sets of each getting 8 for all of them.

Then hit 3 sets of 10 for Dumbbell Bench Rows.

Moved onto 5 sets of 20 for Weighted Reverse Crunches.

Finished with 5 sets of 20 for Weighted Frog Crunches.

Great stuff!!

Friday April 28th night

Awesome night tonight!

Started out with 4 sets of 6 for Weighted Gironda Style Sissy Squats.

Moved onto 1 set of 20 for Sissy Squats.

Then hit 2 sets of 20 seconds per side for 1-leg Static Hold Leg Extensions.

Hit 1 more set of Sissy Squats Using a Stretch-Pause protocol, holding the stretch position for 4 seconds on each rep. Got in 10 reps.

Moved onto 3 sets of 1 for Slow Leg Curls with Intra-Rep Pauses. Lifted the weight for 5 seconds then held it in the middle of the movement for 10 seconds, finished the lift for 5 seconds. Lowered the weight for 5 seconds, held for 10 seconds at the middle of the movements, then finished lowering for 5 seconds. Great stuff!!

Moved onto 3 sets of 8 per side for 1-leg Leg Curls.

Then hit 2 sets of 15 and 12 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 30 for Seated Calf Raises.

Finished up with 5 set of 12 for Reverse Barbell Wrist Curls.

Great stuff!!

Friday April 28th morning

Great morning today!

Started off this morning with Joint Mobility and Flexibility Work.

Then hit 3 sets of 10 for the following:

 1.)  DVR Full Range Pec Contractions
2.)  DVR Shoulder Rolls
3.)  DVR Wrist Twists
4.)  DVR Lateral Raises
5.)  DVR Scapula Pull-ups
6.)  DVR Abdominal Contractions
7.)  DVR Squats.

Felt awesome.

Great morning!

Thursday April 27th night

Awesome night tonight!

Started out with Down The Rack Scott's Press. Grabbed a pair of dumbbells and hit 6 reps with it, immediately grabbed the next size down and got 6 reps with it, kept on going for 6 drops. Hit 3 sets like this. Awesome stuff!

Moved onto 3 sets of Down The Rack Lateral Raises using the same protocol as above.

Then hit 3 sets of 8, 10 and 10 for Bent Over Front Raises.

Moved onto 3 Tri-sets for the Biceps. Went from movement 1 immediately into movement 2 immediately into movement 3 with no resting. Hit 3 sets like this. The movements were, 3 sets of 6 from Barbell Perfect Curls with 3-4 burns at the end, 3 sets of 6 for Barbell Concentration Curls and 3 sets of 6 for Dumbbell Reverse Curls. Great stuff!!

Then moved onto 3 sets of 6 for Triceps Pushdowns.

Hit 3 sets of 8, 7 and 7 for Overhead Rope Extensions.

Finished up with 3 sets of 6 per side for 1-arm Triceps Pushdowns.

Wonderful stuff!!