Moday August 15th night

Wonderful training tonight.

Started out with 3 sets of 10, 8 and 8 for T-bar Rows.

Moved onto 1 Stage Set of T-bar Rows getting 8 reps for the top 1/3 of the ROM and 6 reps for the bottom 2/3's of the ROM.

Then hit 2 super sets, taking no rest in between movements, of 2 sets of 10 for Barbell Shrugs and 2 sets of 15 for Dumbbell Shrugs.

Then hit 3 sets of 8 per side for 1-arm Cable Cross Lat Pulls.

Rested between 30-40 seconds between sets and movements. This was the Volume work for the Upper and Mid Back.

Moved onto 1 tri-set for the lats, taking no rest in between movements and taking each movement to failure. Hit 1 set of 16 for Close Grip Pull-downs, 1 set of 10 for Straight Arm Lat Pulls and 1 set of 10 for Undergrip Pull-downs.

Then hit 1 set of 6 per side for 1-arm Lat Pull-down Negatives using a 6-count negative.

That was the Intensity work for the lats.

Moved onto 3 sets of 8 for Kneeling Barbell Curls.

Then hit 2 sets of 6 for Barbell Gironda Style Perfect Curls.

Then hit 2 sets of 8 per side for Alternating Dumbbell Curls.

Moved onto 1 Stage Set Barbell Curls hitting 8 reps for the top 1/3 of the ROM and 6 reps for the bottom 2/3's of the ROM.

Rested between 30-40 seconds between sets and movements. This was the Volume work for the Biceps.

Then moved onto 3 sets of 8 per side for Hammer Curls.

Finished up with 3 sets of 8 for Reverse Curls.

Again, rested about 20-30 seconds between sets and movements. This was the volume work for the forearms and Brachi muscles.

Great stuff!!