My Workouts!!!!!!

[bennyb]

I will be posting more workouts as they are becoming more frequent.

This workout is something I haven't done on quite some time and did them all in one set.

The Trinity
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50 Tiger Stretch Push-ups

100 Tiger Bend Squats

3 min. Nose To Mat Bridge

[bennyb]

For my second & final big workout I decided to amp up the VRT System a bit.

Superset 1: Bicep Curl/Tricep Pressdown- 2x10

Superset 2: Chest Crossovers/Push press- 2x10

Superset 3: Bent Over Row/Pulldowns- 2x10

Superset 4: Military Press/Rear Delt Fly- 2x10

[bennyb]

Just finished a great workout of VRT/DVRs.......

1x10 Shoulder Roll

Superset: 2x10 Bicep Curl/Tricep Pressdown

1x10 One-Arm Chin

Superset: 2x10 Chest Fly/Rear Delt Fly

1x10 High Reach

Superset: 2x10 Military Press/VRT Pull-ups

[bennyb]

Just finished a great workout.

Hanging in sets up to a min. and a half

mid range hold for about 10-20 sec.

full range hold for 10-20 sec.

Feeling really pumped and back feels awesome.

[bennyb]

This was my second Bridge workout in a row and man it is the best to get a high lol. I'm sure you guys get a high from DVRs/VRTs and Isos I feel you on that but if you get a chance to do a bridge workout this is great to go for:

10 Walk Walks

Gymnast Bridge Hold for 5-10 Deep Breaths then hold one arm for a count then te other, lift one leg for a count then the other.

Wrestler Bridge again for 5-10 Deep Breaths

Breath Deeply in the kneeling position

go into a front bridge, hold for a count then slowly start to bring your feet as far out until your legs are nearly straight, hold for a count then come back hold for a count then start to stretch the neck in a circle like fashion 4-5 times one way 4-5 the other.

Go into a full leg lift until your feet are touching the floor then flutter kick alternating leg for 10-12 reps

This is really a full body workout at its best in my opinion. This is to get me ready for a course I bought today from my bud Logan Christopher called Advanced Bridging Course. I'll put up a review after seeing it a few times.

[bennyb]

Man the day isn't over yet and i'm already exausted from training:

Went outside and did some bridging gymnastics. Fell back into a bridge and struggled to kick over, I was determained. I finally did it by falling back, kicking over and back. Went inside to rest then did 5 DVRs at 2x5 per exercise. Later on went to the park and practiced more Bridging. Fell back into a bridge for a total of like 5-7 reps but still struggled to kick over so I decided to kick over from the front bridge a couple times. While resting between exercises I did a few animal exercises. Came home rested for a bit now I'm uploading a video I made a few min. ago doing a 3ft flat steel bar into an S.

[bennyb]

Your an absolute Workout animal Benny. Remind me please if we ever play golf together not to lend you my club, as i dont wont it back shaped like a bunny :)

Tom

PS cant wait to see your video

When it comes to expensive equipment I do my best not to damage them so i wouldn't worry about the shaping lol.

[bennyb]

In the last couple days since now I have been getting push-ups more often so I started hitting 250 on wed and decided to hit another 50 so as of these 3 days i've hit 900 push-ups. Heres what my program is:

100 Atlas in the morning

100 in the afternoon (seperate occasions doing sets of 25-30)

Another 100 Atlas in the evening

I do plenty of DVRs and VRTs plus moving around. I'm already seeing a little showing of muscle in my arms and chest plus when I do some muscle control my pecs work really well. i'm gonna stay on this program for a while not for a resolution but just for kicks.

[bennyb]

Morning
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Barrel Squeeze- 2x8

One-Arm Chin- 2x8

Wrist Twist Tricep Contraction- 2x8

Shoulder Roll- 2x8

High Reach- 2x8



Afternoon
_____________________

Wall Walking- 10 reps going back down and up. On the 11th rep went all the way down touched my chest to the wall 10 times went into a reverse push-up and walked back up the wall.

3:36 Back Bridge

3:32 Catcher's Squat Hold

Tablemaker Hold

Hindu Push-up Hold in each position

Plough



Evening
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Bicep Hammer Curls- 2x8

Tricep Press Down- 2x8

Bow & Arrow- 2x8 per side

Military Press- 2x8

Lateral Raise- 2x8

Front Raise- 2x8

Reps doing Most Muscular Pose- 2x8

[bennyb]

Middle Grip: 4x7

Upper Handle Grip: 3x6

Under Handle Grip: 3x1,5,5

Middle Grip One-leg: 2 sets per leg. First set 5 per leg, second set 3 per leg....

Total: 73 Reps

My lower arms are sore at the moment and felt like not being able to do another push-up. My tendons are tighten up and i'm loving it. Gonna do better next time and I feel great all over.

[bennyb]

For nearly 14 min. in the nice warm weather went out and played around with some Animal Exercises here is the list I was going back and forth on:

1. Gorilla Walks

2. Tiger Crawls

3. Frog Jumps

4. Cricket Hops

5. Duck Waddles

6. Bear Crawls

7. Rabbit Hops