Friday August 19th night

Wonderful Training Night!!

Started out with 3 sets of 10, 9 and 8 for Sternum Pull-ups.

Moved onto 2 sets of 10 for Barbell Pull-overs.

Then hit 2 sets of 12 and 10 for Parallel Grip Pull-ups.

Moved onto 1 Stage Set of 10 reps in the top 1/3 of the ROM and 7 reps in the Bottom 2/3's of the ROM for Parallel Grip Pull-ups.

Rested only 30 seconds between sets and movements. This was the Volume work for the Lats.

From there it was onto 1 round for the Mid and Upper back. Hitting 3 movements for 1 set apiece with no rest in between movements and taking all moves to failure. These were 1 set of 18 for Seated Cable Rows, 1 set of 12 for Seated Undergrip Rows and1 set of 12 per side for 1-arm Cable Rear Delt Raises.

Then hit 1 sets to failure, hitting that at 20 reps per side for 1-arm Cable Shrugs.

This was the Intensity work for the Mid and Upper Back.

From there it was1 round for the biceps. Hitting 3 moves for 1 set a piece with no rest in between movements and taking each movement to failure. These were Barbell Drag Curls for 1 set of 12, 1 set of 9 for Barbell Perfect Curls, and 1 set of 12 per side for Standing Alternating Dumbbell Concentration Curl.

Then moved onto 1 set to failure for 1-arm Concentration Curl Negatives with a 6-count negative on each rep. Hit 1 set of 7 per side.

This was the Intensity work for the biceps.

From there I hit 3 sets of 8 for Wrist Curls.

Finished up with 3 sets of 10 for Reverse Wrist Curls.

Rested about 20-30 seconds between sets and movements. This was the volume work for the forearms.

Great stuff tonight!!