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!!