Monday March 28th night

Wonderful training last night.

Started out with 3 sets of 10 reps and a 20 second static hold with a 10 second negative for each side for 1-arm Lateral Raises, resting about 40 seconds between sets.

Moved onto 3 sets of 10 with strong negatives per side fro 1-arm Lying Rear Delt Raises. Resting about 40 seconds between sets.

Then it was time for 3 sets of 12, 12 and 10 for Behind the Neck Presses, resting about 30 seconds between sets.

Hit 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies, resting about 30 seconds between sets.

Then hit 5 sets of 15, 15, 12, 12 and 12 for slow and controlled Reverse Grip Dips. Resting about 30 seconds between sets.

Moved onto 3 sets of 10 for DVR Incline Press, resting about 30 seconds between sets.

Then hit 3 sets of 20 for Weighted Reverse Sit-ups, resting about 20 seconds between sets.

And finished up with 3 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff.