Friday April 22nd night

Awesome training tonight!

Started out with 1-arm Chest Flies done in a "Super Slow" fashion, taking 15 seconds for the lifting and 15 seconds for the lowering of each rep. Hit 3 sets of 6, 5 and 5 per side.

Moved ono 3 sets of 10 for DVR Incline Press, resting about 20 seconds between sets.

Then hit 3 sets of Dips done in a "Super Slow" Fashion just like the chest flies. Hit 3 sets of 3 in this fashion.

Moved onto 2 sets of 12 seconds per side for 1-arm Lateral Static Holds. Resting about 30 seconds between sets.

Then hit 2 sets of 10 seconds per side for 1- arm Rear Delt Static Holds. Resting about 30 seconds between sets.

Moved onto 3 sets of 10 for Barbell Front Raises, resting about 30 seconds between sets.

Then hit 5 sets of 20 for Weighted Reverse Sit-ups, resting about 30 seconds between sets.

Finished up with 5 sets of 20 for Weighted Frog Sit-ups, resting about 30 seconds between sets.

Great stuff!!