Friday August 26th night

Great training tonight!!

Started out with 3 sets of 10, 10 and 8 per side for 1-arm Chest Flies.

Then hit 3 sets of 10 per side for 1-arm Neck Press.

Moved onto 3 sets of 10, 9 and 9 for Weighted Gironda Style Reverse Grip Chest Dips.

Then hit 1 Stage Sets of Reverse Grip Chest Dips getting 10 reps in the top 1/3 and 7 reps in the bottom 2/3's of the ROM.

Then hit 3 sets of 10, 8 and 8 for Incline Press.

And hit 1 Stage Set of Incline Press getting 8 reps in the bottom 2/3 an 5 reps in the top 1/3 of the ROM.

Rested between 30-40 second between sets and movements. This was the Volume work for the Chest.

From there it was Intensity time. Nailed a strong tri-set of 3 moves for the Shoulders, taking each move to failure and having no rest in between movements. These were 1 set of 11 for Scott's Press, 1 set of 12 for Seated Lateral Raises and 1 set of 8 for Standing Lateral Raises.

Then hit 1 set of 6 per side for 1-arm Cable Lateral Raise Negatives, taking the set to failure and using a 6-count Negative for each rep.

This was the Intensity work for the Shoulders.

Moved onto an intensity tri-set for the Triceps. Again, 3 moves, taking each to failure with no rest in between movements. These were 1 set of 8 for Triceps Press Downs, 1 set of 8 for Overhead Rope Extensions and 1 set of 10 for Reverse Grip Press Downs.

Then hit 1 set to failure of 10 reps per side for 1-arm Triceps Press Down Negatives using a 6-count Negative for each rep.

This was the Intensity Work for the Triceps.

Then it was Volume Tri-sets for the Abs. 3 movements, done for 5 sets a piece, doing them in A, B, C Fashion, taking no rest in between movements and about 15-20 seconds rest in between rounds. These were, 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches, and 5 sets of 10 for Pelvic Rocks.

Great Stuff!!