Started out with Scotts Press. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
From there I moved onto Gironda Style Perfect Curls using the same protocol.
Then hit my Triceps Kickbacks using the same protocol.
Moved onto Wrist Curls using the same protocol.
Rested only about 30-40 seconds between sets and movements.
Finished up with 5 sets of 10 for Pelvic Rocks, resting about 20 seconds between sets.
And 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.
Great stuff.
Here's a video of the final heavy set of Wrist Curls. It's awesome when you are using more than your bodyweight on a movement like this. Hitting 170lbs at a bodyweight of 168 lbs.
Here's the link to the video: https://youtu.be/mfM1CQI9O9I
And of course a picture of that set and a picture of the final heavy set of Triceps Kickbacks, nailing it with an 80 lbs. dumbbell.
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