Sunday July 17th

Wonderful training today.

This morning was Joint Mobility drills and 300 Feet-elevated Push-ups.

Then the evening rocked.

Started out with Scott's 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.

Moved onto 1-arm Concentration Curls for the same protocol.

Then hit Triceps Extensions for the same protocol.

Moved onto Wrist Curls for the same protocol.

Rested only about 30-40 seconds between sets and movements.

Then hit 5 sets of 12 for Pelvic Rocks, resting about 20 seconds between sets.

Finished up with 5 sets of 10 for DVR Frog Sit-ups, resting about 20 seconds between sets.

Great stuff!!


Here's a picture of hitting the 4th set for 6 reps with 205 pounds in the Wrist Curls.