Monday August 22nd night

Wonderful night of training!!

Started out with 3 sets of 8, 10 and 9 for Upright Rows.

Moved onto 2 sets of 10 per side for 1-arm Lying Lateral Raises,

Hit 2 sets of 12 and 10 for Seated Lateral Raises.

Got in a great Stage Set of 10 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM for Seated Lateral Raises.

Then hit 2 sets of 12 and 10 for Scott's Press.

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

Then moved onto 1 round of 3 movements for the chest taking no rest in between movements and taking each move to failure.  This was 1 set of 14 for Incline Press, 1 set of 9 per side for 1-arm Cable Crossovers and 1 set of     12 for Wide Grip Chest Dips.

Then hit 1 round of 3 different movements for the chest taking no rest in between movements and taking each move to failure. This was 1 set of 18 for Neck Press, 1 set of 10 per side for Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.

From there it was 1 set to failure, hitting 6 reps per side, of Negative 1-arm Cable Crossovers with a 6-count Negative on each rep.

This was the Intensity work for the Chest.

From there it was onto 3 sets of 10, 7 and 8 for Overhead Triceps Rope Extensions.

Followed by 3 sets of 6 per side for 1-arm Cable Triceps Kickbacks.

Moved onto 3 sets of 9, 8 and 7 for Triceps Pressdowns.

Then hit 1 stage sets getting 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM for Triceps Pressdowns.

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

Then hit 5 rounds of 3 movements for the abs, taking no rest in between movements and about15 second rest between rounds. This was 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.

Great training tonight!!