Friday Sept 29th morning

Wonderful practice this morning!!


Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!!

Thursday Sept 28th night

Awesome training tonight!!


Started out with 3 sets of 10 for BTN Overhead Presses

Then hit 3 sets of 8 per side for Lying 1-arm Lateral Raises

Moved onto 3 sets of 10 for Barbell Upright Rows

From there it was 3 sets of 10, 10 and 9 or Barbell Curls

Followed by 3 sets of 9, 8 and 8 for Dumbbell Incline Curls

Then hit 3 sets of 10 per side for 1-arm Dumbbell Concentration Curls

Moved onto 3 sets of 12, 12 and 10 for Triceps Pushdowns.

Then hit 3 sets of 9 for Double Impact Overhead Rope Extensions getting 1 and 1/4 rep for every rep, and hitting the extra 1/4 reps at the stretched position.

Finished up with 3 sets of 10 for 2-arm Dumbbell Triceps Kickbacks.

Great stuff!!

 

 

 

Thursday Sept 28th morning

Wonderful practice today!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work and DVR work for the Hands, and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Awesome Awesome!!

Wednesday Sept 27th

Fantastic day today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!!

Tuesday Sept 26th night

Great training tonight!!

Started out with 3 sets of 9, 8 and 8 for Weighted Pull-ups

Moved onto 3 sets of 12 for T-bar Rows

Then hit 3 sets of 21 for Undergrip Pull-up "21's." Hitting, without stopping, 7 reps in the bottom half of the movement, 7 reps in the top half and 7 full reps on each set.

Moved onto 3 sets of 21 for Incline Press "21's." Followed the same protocol as the last movement.

Nailed 3 sets of 10 for Leiderman's Press.

Then got in 3 sets of 10, 10 and 8 for Vince Gironda style Weighted Parallel Bar Reverse Grip Chest Dips.

From there hit 3 sets of 6, 5 and 5 for Super Slow Weighted Back Extensions.

Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 12 for Pelvic Rocks.

Then hit another super set following the same protocol. These moves were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Great stuff!!

Tuesday Sept 26th morning

Wonderful morning today!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work and DVR work for the Hands, and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Here's a quick video of the progress on the 1-arm Handstand. Using 1-arm and just a little aid from the fingertips of the other.

Monday Sept 25th night

Great training tonight!!

Started out with 3 strong sets of 20 for Feet Together Squats.

Then hit 3 sets of 10, 10 and 9 for Vince Gironda Style Weighted Sissy Squats..

Moved onto 3 sets of 10, 10 and 8 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 10, 9 and 8 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 4 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 18 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 20 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.
Took the night away from Adductor Flies and Isometric stretching to let my hip heal a little.

Great stuff tonight!!

Monday Sept 25th morning

Amazing morning today! Hand balancing was especially awesome!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!!

 

 

 

Sunday Sept 24th

Great day today!

Started out with Joint Mobility work in the morning!

Then the evening was:

3 sets of 5 for Overhead Push Press

Followed by 3 sets of 10, 10 and 8 per side for 1-arm  Standing Read Delt Raises taking no rest between sets, simply moving from the right to the left to the right to the left to the right to the left.

Then hit 3 sets of 9, 8 and 8 for Archer Raises

Moved onto 3 set of 10, 10 and 8 for Kneeling Barbell Curls

Hit 3 sets of 10, 7 and 7 per side for 1-arm Cable Curls.

Got in 3 sets of 10, 10 and 9 for Lat Pull Biceps Curls

Moved onto 3 sets of 8, 10 and 10 for Close Grip Triceps Presses

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

Finished up with 3 sets of 8 per side for 1-arm Triceps Pushdowns.

Great stuff and a wonderful finish to week one on the new cycle!!

Saturday Sept 23rd

Awesome day today!!

Started out the morning with Joint Mobility work.

Then in the evening it was:

3 sets of 8, 8 and 7 for Weighted Strict Pull-ups

Followed by 3 sets of 12, 10 and 10 per side for 1-arm Seated Cable Rows

Then hit 3 sets of 8 per side for 1-arm Lat Pulldowns

Moved onto 3 sets of 12, 11 and 11 for Neck Presses

Then hit 3 sets of 7 per side for 1-arm Incline Cable Crossovers with a 3-second Contraction on each rep.

Then hit 3 sets of 40, 30 and 30 for Feet-elevated Push-ups with only 20 seconds of rest between sets.

Moved onto 3 sets of 15 for Tight Arch Rocks.

Then hit a nice super set of two movements down with no rest between them for the abs. They were 2 sets of 8 or Parallel Bar Leg Raises with a 3-second Contraction on each rep and 3 sets of 10 for Pelvic Rocks.

Then hit another nice super set of two movements using the same protocol. They were 3 sets of 10 for Roman Chair Crunches and 3 set o 20 for Weighted Frog Crunches.

Great stuff!!

Friday Sept 22nd night

Wonderful training tonight!

Started out with 3 sets of 10 for DVR Squats

Hit 3 sets of 12 for Double Impact Weighted Sissy Squats hitting 1 1/4 rep for every rep with the 1/4 rep being at the stretched position.

Then hit 2 sets of 6 per side for 1-leg Negative Only Leg Extensions, taking a full 6 count on each rep to lower the weight.

Moved onto 3 sets of 20 for Stiff-leg Deadlifts

Then hit 3 set of 12 for Leg Curls

Moved onto a calf super set, moving through two movements without any rest in between them. They were 2 sets of 16 per side for 1-leg Donkey Calf Raise and 2 sets of 30 for Seated Calf Raise.

Hit 5 sets of 10 for Barbell Reverse Wrist Curls

Finished up with 3 sets of 30 for Weighted Adductor Flies.

Aggravated a hip flexor injury during my isometric stretching, so I'm taking a little time away from the Isometric stretching and the adductor flies.

Great stuff though!

Friday Sept 22nd morning

Wonderful morning today!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

 

 

Thursday Sept 21st night

Fantastic training tonight!

Started out with 3 sets of 10, 10 and 9 for BTN Overhead Presses

Then hit 3 sets of 12 per side for Lying 1-arm Lateral Raises

Moved onto 3 sets of 8 for Barbell Upright Rows

From there it was 3 sets of 10, 10 and 8 or Barbell Curls

Followed by 3 sets of 8, 7 and 7 for Dumbbell Incline Curls

Then hit 3 sets of 10, 10 and 9 per side for 1-arm Dumbbell Concentration Curls

Moved onto 3 sets of 12, 10 and 10 for Triceps Pushdowns.

Then hit 3 sets of 8 for Double Impact Overhead Rope Extensions getting 1 and 1/4 rep for every rep, and hitting the extra 1/4 reps at the stretched position.

Finished up with 3 sets of 8 for 2-arm Dumbbell Triceps Kickbacks.

Great stuff!!

Thursday Sept 21st morning

Great morning today, felt awesome!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work and DVR work for the Hands, and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Awesome stuff!!

Wednesday Sept 20th

Fantastic day today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!!

 

 

 

Tuesday Sept 19th night

Awesome training tonight!! Loving the new cycle so far!

Started out with 3 sets of 8, 8 and 6 for Weighted Pull-ups

Moved onto 3 sets of 12 for T-bar Rows

Then hit 3 sets of 21 for Undergrip Pull-up "21's." Hitting, without stopping, 7 reps in the bottom half of the movement, 7 reps in the top half and 7 full reps on each set.

Moved onto 3 sets of 21 for Incline Press "21's." Followed the same protocol as the last movement.

Nailed 3 sets of 10 for Leiderman's Press.

Then got in 3 sets of 10, 10 and 8 for Vince Gironda style Weighted Parallel Bar Reverse Grip Chest Dips.

From there hit 3 sets of 6, 4 and 4 for Super Slow Weighted Back Extensions.

Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 10 for Pelvic Rocks.

Then hit another super set following the same protocol. These moves were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Finished up with 3 sets of 30 for Weighted Adductor Flies.

Great stuff!!

Tuesday Sept 19th morning

Fantastic morning today!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work and DVR work for the Hands, and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

 

 

 

Monday Sept 18th night

Fantastic Lower Body night tonight!!

Started out with 3 strong sets of 20 for Feet Together Squats.

Then hit 3 sets of 6, 10 and 10 for Vince Gironda Style Weighted Sissy Squats..

Moved onto 3 sets of 10, 10 and 8 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 10, 8 and 8 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 4 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 16 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 18 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Got in 3 sets of 40 for Weighted Adductor Flies

Then hit some strong Isometric Stretching for the Chinese Splits followed by some Relaxed Stretching.

Amazing night!!

 

 

 

Monday Sept 18th moring Start of the new cycle

Great start to the new training cycle this morning.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

And finished up with 3 strong rounds of the Ring of Fire.

Great stuff!!

Sunday Sept 17th

Great wrap up for the Back-off Week.

Looking so forward to next week and the new cycle!!

Hit my Joint Mobility work.

Got in some work on the 1-arm Bent-arm Lever, Handstand and Straddle Handstand.

Good stuff!

Saturday Sept 16th

Pretty easy day today as I start the wrap up of the Back-off week.

Hit my Joint Mobility work.

Got in some Handstand, Straddle Handstand and 1-arm Handstand work.

Great stuff!!

Friday Sept 15th night

Hitting the same type of DVR work tonight as I have the rest of the week.

Hit the following for 3sets of 10 apiece.

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 Squats
7.) DVR 1-leg Leg Curls
8.) DVR Abs Contractions

Great stuff!!

 

 

 

Friday Sept 15th morning

Great morning today!!

Hit some Joint Mobility and flexibility work.

Got in some strong Isometric wok for the Shoulders, Biceps, Triceps, Vacuum and abs.

Hit 3 strong rounds of the Ring of Fire!
Awesome!!

Thursday Sept 14th night

Great night. Love that I'm getting close to the end of back-off week. Really looking forward to next weeks' new cycle. Hit something very similar to Monday and Tuesday tonight.

Hit the following for 3sets of 10 apiece.

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 Squats
7.) DVR 1-leg Leg Curls
8.) DVR Abs Contractions

Great stuff!!

Thursday Sept 14th morning

Great morning practice today. Decided to work a little more Hand Balancing this morning and wound up hitting some Personal Bests including actually hitting 4 sets of nice 1-arm Bent-arm Levers, catching that goal about 5 weeks ahead of schedule.

Started out with Joint Mobility, Flexibility, Vacuum and Isometric work.

Then hit:

2 sets of Handstand Warm-ups

2 sets of Bent-arm Lever Holds

2 sets of Full Planche Leans

3 sets of Handstand Holds

4 sets per side of 1-arm Bent-arm Lever Holds

3 sets of Straddle Handstand Holds

4 sets of Straddle Planche Holds

3 sets per side of 1-arm Handstand Preps

2 sets of Forearms Stand Holds

3 sets of Tiger Bend Push-up Negatives.

3 sets per side of Hand Over Hand Handstand Holds.

Great stuff!!


Here's a video of the 4th set of 1-arm Bent-arm Levers on the left side:

And a quick pic of the Hold as well:

Wednesday Sept 13th

Fantastic Hand Balancing day today! Felt amazing!!

Started out with Joint Mobility and Flexibility work.

Got in some Vacuum practice and some Isometric Power Flexes for the midsection.

Then hit the following, and hit it pretty well:

2 sets of Handstand Warm-ups

2 sets of Bent-arm Lever Holds

2 sets of Full Planche Leans

3 sets of Handstand Holds

3 sets per side of 1-arm Bent-arm Lever Holds

3 sets of Straddle Handstand Holds

3 sets of Straddle Planche Holds

3 sets per side of 1-arm Handstand Preps

2 sets of Forearms Stand Holds

3 sets of Tiger Bend Push-up Negatives.

Great stuff!!

No training at all tonight!

Tuesday Sept 12th night

Had an awesome DVR session tonight! Same as last night's, and felt great!!

Hit the following for 3sets of 10 apiece.

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 Squats
7.) DVR 1-leg Leg Curls
8.) DVR Abs Contractions

Then hit 3 sets of 30 for Weighted Adductor Flies.

Finished off the night with some Lower Intensity Isometric Stretching and some Relaxation Stretching for the Front Splits, Van Damme Splits and Chinese Splits.

Great stuff!!

Tuesday Sept 12th morning

Fantastic morning today!

Hit some Joint Mobility and flexibility work.

Got in some strong Isometric wok for the Chest, Back, and abs.

Hit 3 strong rounds of the Ring of Fire!

Great stuff!!

 

 

 

Monday Spet 11th night

Awesome back-off week training!!

Hit the following for 3sets of 10 apiece.

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 Squats
7.) DVR 1-leg Leg Curls
8.) DVR Abs Contractions

Then hit 3 sets of 30 for Weighted Adductor Flies.

Finished off the night with some High Intensity Isometric Stretching and some Relaxation Stretching for the Front Splits, Van Damme Splits and Chinese Splits.

Awesome night!

 

Monday Spet 11th morning start of the back-off week

Starting the back-off week tonight!!

Great stuff!!

Hit some Joint Mobility and flexibility work.

Got in some strong Isometric wok for the quads, glutes, hams, calves, tibialis, and abs.

Hit 3 strong rounds of the Ring of Fire!

Great stuff!!

Sunday Sept 10th

Wonderful training tonight!!


Started out the morning with Joint Mobility work.

This evening was a fun Shoulders, biceps and triceps night.

Hit 3 sets of 10 for BTN Overhead Presses.

Moved onto 3 sets of 12 per side for Lying 1-arm Lateral Raises.

Then nailed 3 sets of 12 per side for Alternating Front Raises.

Moved onto 3 sets of 10 for Barbell Curls.

Followed by 3 sets of 8 for Gironda Perfect Curls.

Then hit 3 sets of 10 for Triceps Pushdowns.

Got in 3 sets  12 for Overhead Rope Extensions.

Then hit 1 set of 6, 6, 6 and 6 for Down the Rack Overhead Rope Extensions.

Great stuff!!

 

Saturday Sept 9th

Awesome night tonight!!

Started out this morning with Joint Mobility work!!

This evening was great Chest, back and abs work!

Hit 3 sets of 10 per side for 1-arm Chest Flies

Moved onto 3 sets of 10 for Weighted Parallel Bar Reverse Grip Chest Flies.

Then got in 3 sets of 8 for Prayer's Press.

Moved onto 3 sets of 10 for BTN Lat Pulldowns

Then hit  3 sets of 10, 9 and 8 for Seated Cable Rows.

Got in 3 sets of 10 for Barbell Bent Rows

Then hit a nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. They were 3 sets of 16 for Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

 Then hit another nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. These were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Got in 1 set of 100 for Lying Adductor Flies.

Then finished off with some lower intensity Isometric Stretches for the Chinese and Front Splits.

Great stuff!!

Friday Sept 8th night

Awesome training tonight!

Started out with 3 sets of 10 for DVR Squats

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Hit 2 sets of 4 per side for 1-leg Negative Only Leg Extensions, taking a full 6 count lowering on each rep.

Moved onto 3 sets of 20 for Stiff-leg Deadlifts.

Then got in 3 sets of 12, 12 and 10 for Leg Curls.

Moved onto a nice Super Set for the Calves. Hit 2 movements going from the 1st to the 2nd without a break. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises super setted with 2 sets 30 for Seated Calf Raises.

Nailed 5 sets of 10 for Barbell Reverse Wrist Curls.

Got in 1 set of 100 for Lying Adductor Flies.

Finished off with some strong and intense Isometric Stretching for the Chinese and Front Splits.

Fantatsic Stuff!!

Friday Sept 8th morning

Fun practice this morning. Since I missed my bar work on Monday I shifted it to today!

Started out today with Joint Mobility Work and Flexibility work.

Hit some strong Isometric work for the neck.

Got in some nice Vacuum practice.

Then it was onto the High Bars!!

Got 3 sets of Slow and Strict High Bar Muscle Up Negatives.

Hit 3 sets of 5 for High Bar Radial Toe Touch Pull-ups

Got in 3 sets of 3 for High Bar Back Rolls with Pop-off Work

Nailed 3 sets of 5 for High Bar Muscle Ups

Got in 3 sets of 3 for High Bar Backwards and Forwards Rolls

Hit 3 sets of 3 for High Bar Freestyle Radial Pull-ups

Nailed 3 sets of 3 for High Bar Pop Over The Bars

Got in 3 sets of 3 for High Bar 360 Degree Pull-up Variations

Hit 3 sets of 3 for High Bar Freestyle Back Rolls

Nailed 3 sets of 3 for High Bar Muscle Ups with Pop Over the Bars

Got in 3 sets of High Bar Bent-arm Lever Holds

Nailed 3 sets of 30 for High Bar Dips

Hit 3 sets of High Bar Front Figure 4 Lever Holds.

3 sets of High Bar Back Straddle Lever Holds

Got in 3 sets of 6 for High Bar Archer Pull-ups

Nailed 3 sets of 1-arm Pull-up Negatives per side

Got in 3 sets of 10, 8 and 8 for High Bar Foot Circles

Hit 3 set per side of Human Flags

Played around with some Bent-arm Lever Holds on the park bench.

Finished up with 3 strong rounds of the Ring of Fire


Here's some pics and vids!!

 

 

 

 

 

Thursday Sept 7th night

Wonderful training tonight!

Started out with Rest Pause Military Presses. After hitting 2 sets of 5 moved onto 1 set of 6, 1 set of 5 and 1 set of 3 for Strict Military Press with a 10 second break between reps. Great stuff!!

Then hit a great Super Set for the shoulders. Took 2 moves and hit them back to back moving from the 1st move into the 2nd with no rest. They were 3 sets of 8 per side for Lying 1-arm Read Delt Raises and 3 sets of 9 per side for 1-arm Standing Lateral Raises.

Then hit a great Super Set for the Biceps. Again, 2 moves, no rest between the 1st and 2nd move. They were 3 sets of 10, 9 and 9 for Dumbbell Incline Curls and 3 sets of 9 for Barbell Curls.

Then finished up with a great Super Set for the Triceps. Again,    2 moves, no rest between the 1st and 2nd move. These were 3 sets of 12 for Overhead Rope Extensions and 3 sets of 12 for Triceps Pushdowns.

Awesome stuff!!

Thursday Sept 7th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric and DVR work for the hands and some Vacuum practice.

Then hit 3 sets of 10 for each of the following DVR Movements in circuit fashion:

1.) Eagle Flex
2.) Leiderman's Press
3.) Scapula Pull-ups
4.) Bent Rows
5.) Squats
6.) 1-leg Leg Curls
7.) Abs Contractions

Then moved onto 3 strong rounds of the ring of fire.

Wonderful stuff!!

 

 

Wednesday Sept 6th

Terrific Parallete day today!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the neck and some vacuum practice.

Then hit the following on the parallets:

3 sets of 3 for Handstand Warm-ups

3 sets of V-sit to Handstand to Tuck Planche to V-sit to Bent-arm Lever to  V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of V-sit to Handstand to Tuck Planche to V-sit

3 sets of Handstand to Straddle Planche

3 sets of Handstand to Tuck Planche

3 sets of 2 for V-sit to Handstand to V-sit to Handstand to V-sit

3 sets of V-sit to Straddle Planche

3 sets of V-sit to Tuck Planche

3 sets of Straddle Planche Holds

3 sets of Tuck Planche Holds

3 sets of V-sit Holds

3 sets of Bent-arm Lever Holds

3 sets of Handstand Holds

And finished up with 3 sets of Straddle Handstand Holds

 

 

 

Tuesday Sept 5th night

Awesome training tonight!

Started out with 3 sets of 15 for Vince Gironda style Sternum Pull-ups

Moved onto 3 set of 12 for Double Impact Dumbbell Pull-overs getting 1 and 1/4 reps per rep and having the 1/4 rep be at the stretched position.

Moved onto 3 sets of 12 for Undergrip Lat Pulldowns.

Then hit 2 sets of 4 and 3 for Super Slow Incline Press taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep.

Hit 3 sets of 12 per side for Double Impact 1-arm Cable Incline Crossovers getting 1 and 1/4 reps for each rep and having the 1/4 rep at the completely contracted position of the movement.

Then hit 3 sets of 10 for Neck Press with only 30 seconds of rest between sets.

Got in a great super set of 2 moves for the abs, hitting 3 sets each and moving right from the 1st movement into the second movement with no rest. The movements were 3 sets of 12 for Weighted  Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

Hit another great super set cycle of 2 movements for the abs, getting 3 sets of each and moving right from the 1st movement into the second movement with no rest. These were 3 sets of 12 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Then finished up with 1 set of 100 for Lying Adductor Flies.

Got in some lower intensity isometric stretching and relaxed stretching for the Chinese and Front splits.

Awesome stuff!!

Tuesday Sept 5th moring

Fantastic morning practice today!

Started out with Joint Mobility and Flexibility drills.

Got in some nice Isometric and DVR work in for the Hands.

Nailed some Vacuum practice.

Then hit:

2 sets of Handstand warm-ups

2 sets of 3 for Back Extensions to Handstand Forward Rolls

2 sets of 3 per side for 1-arm Cartwheels

2 sets of 3 per side for Butterfly Kicks

2 sets of 3 per side for Monkey Flips

3 sets of Handstand Holds

3 sets of 5 for Pike Jumps

3 sets of 5 for Split Russian Jumps

 3 sets of Straddle Handstand Holds

3 sets of Tuck Planche Holds

2 sets of Bent-arm Lever Holds

3 sets per side of 1-arm Bent-arm Lever Variation Holds

2 sets of Forearm stand holds.

3 sets of Tiger Bend Negatives.

And finished up with 3 rounds of the Ring of Fire.

Great stuff!!

Monday Sept 4th

Took this morning away from my normal practice. Only hit Joint Mobility work.

This evening was awesome though! A great lower body workout!!


Started out with 3 strong sets of 20 for Feet Together Squats.

Then hit 3 sets of 10 for Double Impact Weighted Sissy Squats, hitting 1 and 1/4 reps per repetition, using the 1/4 rep in the stretched position.

Moved onto 3 sets of 10, 10 and 7 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 12, 12 and 10 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 4 and 3 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 15 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 18 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Got in 1 set of 100 for Lying Adductor Flies.

Then hit some strong Isometric Stretching for the Chinese Splits and Front Splits followed by some Relaxed Stretching for each.

Great stuff!! Felt amazing tonight!!

Sunday Sept 3rd

Great day to day as well!!

 Started out the morning with Joint Mobility work.

This evening was a fun Shoulders, biceps and triceps night.

Hit 3 sets of 10, 10 and 8 for BTN Overhead Presses.

Moved onto 3 sets of 10, 12 and 12 per side for Lying 1-arm Lateral Raises.

Then nailed 3 sets of 12 per side for Alternating Front Raises.

Moved onto 3 sets of 10, 10 and 9 for Barbell Curls.

Followed by 3 sets of 8 for Gironda Perfect Curls.

Then hit 3 sets of 10, 10 and 8 for Triceps Pushdowns.

Got in 3 sets  12, 12 and 11 for Overhead Rope Extensions.

Then hit 1 set of 6, 6, 6 and 6 for Down the Rack Overhead Rope Extensions.


Great stuff!

Saturday Sept 2nd

Great day today!!

Started out this morning with Joint Mobility work!!

This evening was great Chest, back and abs work!

Hit 3 sets of 10 per side for 1-arm Chest Flies

Moved onto 3 sets of 10 for Weighted Parallel Bar Reverse Grip Chest Flies.

Then got in 3 sets of 8 for Prayer's Press.

Moved onto 3 sets of 10 for BTN Lat Pulldowns

Then hit  3 sets of 10, 9 and 8 for Seated Cable Rows.

Got in 3 sets of 10 for Barbell Bent Rows

Then hit a nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. They were 3 sets of 16 for Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

 Then hit another nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. These were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Got in 1 set of 100 for Lying Adductor Flies.

Then finished off with some lower intensity Isometric Stretches for the Chinese and Front Splits.

Great stuff!!

Friday Sept 1 moning

Rough but good morning today!!

Started with Joint Mobility and Flexibility work.

Hit some good Isometrics for the neck and some Vacuum practice.

Then hit the following Rings work:

3 sets of 10 for Iron Cross Pumps

3 sets of 8 for Archer Pull-ups

3 sets of 5 for False Grip Explosive Pull-ups

3 sets of 6 for Ice Cream Makers

3 sets of Slow and Strict Muscle Up Negatives

3 sets of Forward Rolls

3 sets of L-sit to Bent-arm Lever

3 sets of L-sit Holds

3 sets of Bent-arm Lever Holds

3 sets of Tuck Planche Holds

3 sets of Handstand Holds

3 sets of Shoulder Stands.

3 sets of 8 for Planche Push-up Variations

3 sets of 3 for Back Rolls

3 sets of 8 for Handstand Push-ups

3 sets of the Rings Routine

3 sets of Straddle Back Lever Holds

3 sets of Figure-4 Front Lever Holds

3 rounds of the Ring of Fire.

Nice day!!

Thursday Aug 31st night

Fantastic training tonight!!

Started out with Rest Pause Military Presses. After hitting 2 sets of 5 moved onto 1 set of 6, 1 set of 5 and 1 set of 4 for Strict Military Press with a 10 second break between reps. Great stuff!!

Then hit a great Super Set for the shoulders. Took 2 moves and hit them back to back moving from the 1st move into the 2nd with no rest. They were 3 sets of 12 per side for Lying 1-arm Read Delt Raises and 3 sets of 8 per side for 1-arm Standing Lateral Raises.

Then hit a great Super Set for the Biceps. Again, 2 moves, no rest between the 1st and 2nd move. They were 3 sets of 10, 9 and 9 for Dumbbell Incline Curls and 3 sets of 10 for Barbell Curls.

Then finished up with a great Super Set for the Triceps. Again,    2 moves, no rest between the 1st and 2nd move. These were 3 sets of 12 for Overhead Rope Extensions and 3 sets of 12, 12 and 10 for Triceps Pushdowns.

Great stuff!!