Tuesday May 8th night

Awesome training tonight, felt strong and wonderful!!

Started out with 3 sets of 10 per side for 1-arm DB Chest Flies with no rest, simply went from the right to the left to the right to the left to the right to the left

Then hit Weighted Parallel Bar Reverse Grip Chest Dips for 8 sets of 8 with only 10 seconds of rest between sets

Moved onto 3 sets of 10 for Leiderman's Press

Then hit 3 sets of 10 seconds per side for Chest Isometrics

Moved onto 3 sets of 10, 8 and 8 for Gironda Style Arched Back Sternum Pull-ups

Hit 3 sets of 5 for Slow Pull-ups with a 3 seconds Static Hold at the top on each rep

Then hit 8 sets of 8 for Barbell Reverse Grip Bent Rows taking only 10 seconds of rest between sets

Hit 3 sets of 10 per side for Barbell Meadow's Rows

Finished up with 3 sets of 10 seconds per side for Back Isometrics

Great stuff!!

Tuesday May 8th morning

Great morning today!!

Started out with Isometrics, DVR's and Isometric Power Flexes for the Hands and Fingers

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work.

Hit the following Kicking Drills, no putting the foot down during the set:

3 sets of 3 per side for High Slow Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low Round to High Round Kicks, 5 slow and 5 fast

3 sets of10 per side for Low Round to Mid Round to High Round Kicks to High Hook Kicks to High Round Kicks, 5 slow and 5 fast

Then hit 3 rounds of the Ring of Fire

Great morning!!

Monday May 7th night

Great training tonight!

Started with 3 sets of 10, 10 and 8 for Barbell Hack Squats

Hit 3 sets of 10 for Barbell Front Squats

Got in 8 sets of 8 for Weighted Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Extensions

Moved onto 3 sets of 8 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Weighted Leg Curl/ Hip Thrusts with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds for Isometric Leg Curls

Got in 3 sets of 10 per side for DSR Wrist Curls

Got in 3 sets of 35 for Weighted Adductor Flies

Finished up with Isometric and Relaxed Stretching

Great night!!

Monday May 7th morning

Great morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following Hand Balances:

5 sets of 10 for Freestanding Handstand Push-ups

3 sets of Handstand Hold Variations

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

3 sets of Planche Leans

3 sets per side of Air Baby Holds

3 sets per side of Bent-arm Lever Variations

3 sets per side of QDR Holds

Hit 3 rounds of the Ring of Fire

Played around with a few more Handstands and Human Flags just for the heck of it.

Here's some pics from this morning

Great stuff today!!

Sunday May 6th

Great day today also, and an awesome finish to the first week of the cycle!!

The morning was all about Joint Mobility work.

The evening was:

3 sets of 12 per side for 1-arm Landmine Overhead Press

3 sets of 12 per side for 1-arm Landmine Lateral Raises

3 sets of 12 per side for 1-arm Landmine Front Raises

3 sets of 15, 12 and 15 per side for 1-arm Landmine Rear Delt Raises

Moved onto 2 sets of 21 for Barbell Curl "21's"

Hit 2 sets of 15 for DB Curls

2 sets of 15 for Standing, B Over DB Concentration Curls

2 sets of 15 for DB Hammer Curls

2 sets of 10 for DVR Biceps Curls

Then hit 2 sets of 21 for Barbell French Press "21's"

2 sets of 12 for Triceps Rope Pressdowns

2 sets of 15 for Overhead Rope Extensions

2 sets of 30 for Triceps Bench Dips

2 sets of 10 for DVR Triceps Pressdows

5 sets of 15 for Weighted Pelvic Rock

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great stuff!!

Saturday May 5th

Great day today.

The morning was all about Joint Mobility Work

The evening was:

3 sets of 10 for DVR Eagle Flex

3 sets of 10 for DVR Full Range Lat Contraction

3 sets of 10 for DVR Full Range Pec Contractions

3 sets of 10 for DVR Bent Rows

3 sets of 10 for DSR Prayers Press

3 sets of 10 for DVR Full Back Contractions

Great stuff!!

Friday May 4th evening

Awesome training tonight!!

Started out with 3 sets of Drop Set Leg Curls hitting 10/5/5, 9/5/5 and 8/5/5 on each set

Then hit 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Curls

Moved onto 3 sets of Drop Set Leg Extensions hitting 15/5/5, 14/5/5 and 12/5/5 on each set

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

Moved onto 3 sets of 10 for DVR Squats

Finished up with 3 sets of 10 per side for DSR Reverse Wrist Curls

Great stuff!!