Happy Flex Friday!!

Awesome night of training!

Started out with Sternum Pull ups. Hit 5 sets of 12 reps, resting only 30 seconds between sets.

Moved onto Bench Rows. Nailed 5 sets of 10 reps, resting only 30 seconds between sets.

Then it was onto Drag Curls. Hit 3 sets of 10, resting only about20 seconds between sets.

Moved onto 1-arm Hammer Curls. Hit 3 sets of 10 on each side, resting about 30 seconds between sets.

Then hit 1-arm Concentration Curls. Nailed 3 sets of 8per side with no rest. Just went, right, left, right, left, right, left.

Moved onto Standing French Press. Hit 3 sets of 12, resting about 30 seconds between sets.

Then moved onto Lying Triceps Extensions. Hit 3 sets of 12, resting only 30 seconds between sets.

Finished off with Weighted Frog Sit-ups. Hit 5 sets of 15, resting only 30 seconds between sets.

Great training.

Another Great one from the Old School!

Awesome, hard and intense night last night!

Started out with Gironda Sissy Squats. Nailed 5 sets of 15 with only 30 seconds of rest in between sets.

Moved ono Barbell Hack Squats. Hi 5 sets of 12 with only 30 seconds of rest in between sets.

Then it was time for Hip Belt Squats. Nailed 3sets of 20 with only 30 seconds of rest in between sets.

From there it was time for 1-leg Leg Curls. Nailed 3 sets of 25 per side, resting only 30 seconds between sets.

Then it was time for Repetition 1-leg Hamstring Bridges. Nailed 3 sets of 8 per side resting only about 20 seconds between sets.

Finished off with Weighted Frog Sit-ups. Hit 5 sets of 15 with only 30 seconds of rest in between sets.

Great training. Here's one of the sets of Hip Belt Squats.

Awesome training last night!!

Awesome night of training last night.

Started out with BTN Strict Press. Nailed 4 sets of 10 with only 30 seconds of rest in between sets.

Moved onto 1-arm Lying Larry Scott Style Rear Delt Raises. Nailed 3 sets of 10 per side with no rest. Going right, left, right, left, right, left.

Then hit my 1-arm Lateral Raises. Did 8 sets of 8 per side with no rest in between. Hit the right, left, right, left, right, left, etc.

From there it was onto Parallel Bar Dips. Hit 8 sets of 8 with only 10 seconds of rest in between sets.

Then nailed 1-arm Chest Flies. Hit 3 sets of 10 per side with no rest. Going right, left, right, left, right, left.

Moved onto Feet-elevated Push-ups. Nailed 4 sets of As Many As Possible, resting only 30 seconds in between sets.

Finished up with Weighted Frog Sit-ups. Hit 5 sets of 15 with only 30 seconds of rest in between sets.

Great training!! And, the results are coming beautifully!

A great lower body night last night

Wonderful Lower Body Training Tonight. Started out with Gironda style Sissy Squats. Hit 5 sets of 15 with only 30 seconds of rest between sets. Moved onto Barbell Hack Squats. Nailed 5 sets of 10 with only 30 seconds of rest between sets. Then it was onto Hip Belt Squats. Got in 3 sets of 20 with only 30 seconds of rest between sets. From there it was 1-leg Leg Curl/Hip Thrusts. Hit 3 sets of 20 per side with only 20 seconds of rest between sets. Moved onto 3 sets of 6 per side for 1-leg Repetition Hamstring Bridges, resting only 20 seconds between sets. Finished off with 5 sets of 12 for Weighted Frog Sit-ups, resting only 20 seconds between  sets. Great training. Here's a video of one of the sets of Barbell Hack Squats.

From pure strength and mass training to pure physique training

This is the second week on a new Physique Based Training Protocol. Instead of working purely for strength, power and mass; this training cycle is really devoted to creating a beautiful body. Here's an example of the training from last night:

Wonderful training tonight!!

Started out with 4 sets of 10 for Behind The Neck Press. Taking only 30 seconds of rest in between sets.

Moved onto 1-arm Lying Rear Delt Raises for 3 sets of 10 on each side, using no rest, just moving from the right, to the left, to the right, to the left, etc.

Then hit 8 sets of 8 for 1-arm Lateral Raises, again using no rest, just going right from the right to the left to the right to the left, etc.

From there it was Parallel Bar Dip time. Hit 8 sets of 8 with only 10 seconds of rest in between.

Then it was time for 1-arm Dumbbell Chest Flies. Hit 3 sets of 10 on each side, taking no rest again; just going from the right to the left to the right to the left, etc.

Moved onto Feet-elevated Push-ups. Did 4 sets of as many as possible taking only 30 seconds of rest in between sets.

Finished up with Weighted Frog Sit-ups. Nailed 5 sets of 10 for these with only about 20 seconds of rest in between sets.

Awesome training!!