Thursday Nov 30th night

Awesome training tonight!!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Scott's Press.

Moved onto 3 sets of 10 per side for Lying 1-arm Rear Delt Raises, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Seated Lateral Raises.

From there it was 8 sets of 8 reps with only 10 seconds of rest in between sets for Barbell Biceps Curls.

Followed by 3 sets of 10, 10 and 8 per side for 1-arm Dumbbell Concentration Curls, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Then it was 8 sets of 8 reps with only 10 seconds of rest in between sets for Barbell French Presses.

Followed by 3 sets of 10, 10 and 8 per side for 1-arm Triceps Kickbacks, taking no rest in between sides, moving from the right immediately into the left and back and forth.

Great stuff!!

Thursday Nov 30th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work, Vacuum work and some Isometric and DVR work for the Hands.

Then hit 3 sets of 10 for each of the following:

1.) Chest Crossovers
2.) Undergrip Bent Rows
3.) Biceps/ Triceps Contractions
4.) Lateral Raises
5.) Scapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of Gymnastic Rings Front Lever Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

Good stuff!!

Wednesday Nov 29th

This morning was pretty nice, my shoulder was bothering me a little bit so I took the Hand Balancing off.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work and DVR work for the Hands, as well as some Vacuum practice and Isometric Power Flex work for the abs.

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

1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Good stuff.

This evening was an easy night.

Hit 3 sets of 35 for Weighted Adductor Flies.

Then hit some strong Isometric stretching for the Chinese splits followed by some relaxed stretching for the Chinese, front, Van Damme and pancake splits.

Good day.

Tuesday Nov 28th night

Great training tonight!!

Started out with 4 sets of 10, 9, 7 and 5 for Bottom Position Floor Press.

Moved onto 3 sets of 8 per side for 1-arm Chest Flies.

Then hit 3 sets of 8, 8 and 6 for Parallel Bar Weighted Chest Dips.

From there it was onto 4 sets of 7, 7, 6 and 5 for Weighted Pull-ups.

Then 3 sets of 7 or T-bar Rows.

Followed by 3 sets of 10, 8 and 8 for Bent Rows.

Hit 5 sets of 12 for Pelvic Rocks.

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

Great stuff!!

Tuesday Nov 28th morning

Great morning today!

Started out with Joint Mobility and Flexibility work, Vacuum work and some Isometric and DVR work for the Hands.

Then hit 3 sets of 10 for each of the following:

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

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of Gymnastic Rings Front Lever Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises

Awesome!!

Monday Nov 27th night

Awesome night of training!

Started out with 8 sets of 8 reps with only 10 seconds of rest in between sets for Back Squats. Varied the stance also, hitting 2 sets with the feet together, 2 with them a little further apart, 2 with them a little beyond shoulder width, and 2 with them in a wide stance.

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Then hit 8 sets of 8 reps with only 10 seconds of rest in between sets for Leg Extension.

Moved onto 8 sets 0f 8 reps with only 10 seconds of rest in between sets for Leg Curls.

Then hit 3 sets of 10, 8 and 8 per side for 1-leg Leg Curls.

Got in a great super set for the calves. Hitting 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 18 per side for 1-leg Calf Raises. Hitting a set of the Donkey Calf Raises and immediately going into the Standing Calf Raises without any rest. And repeating.

Got in a strong 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 35 for Weighted Adductor Flies.

Finished up with some Strong Isometric Stretching for the Chinese splits followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.

Great first night back!

Monday Nov 27th morning Starting the new cycle, Yay!!

Great morning today, feels good to be going back to hard and awesome training and practice.

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.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand combinations

3 sets of Bent-arm Lever combinations

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.


Great stuff!!

Looking forward to tonight!!