Saturday August 13th

Wonderful Training Day today.

This morning started out with Joint Mobility work.

Then I hit some strong Isometric Power Flex work for the Butt, Quads, Hips, Hams, and Calves.

Finished off with 3 rounds of the Ring of Fire.

Great stuff!!

The evening was even better.

Started out with 3 sets of 8 for Upright Rows.

Then hit 2 sets of 8 per side for 1-rm Lying Lateral Raises.

Moved onto 2 sets 9 for Seated Lateral Raises.

Then hit 1 stage set for Seated Lateral Raises hitting 10 reps for the top 1/3 of the ROM ad 5 reps for the bottom 2/3's of the ROM.

Moved onto 2 sets of 10 and 8 or Scott's Press.

That was the volume work for the shoulders. Rested about 30-40 seconds between sets and movements.

Then it was 1 tri-set with no rest in between movements for 1 sets of 10 for Incline Press, 1-set of 10 per side for 1-arm Cable Cross-overs, and 1 set of 10 for Wide Grip Dips. Took everything to failure.

Then hit 1 tri-set with no rest in between movements for 1 set of 18 for Neck Press, 1 set of 10 per side for 1-arm Cable Cross-overs, and1 set of 20 for Feet-elevated Push-ups, taking everything to failure

Then hit 1 set of 4 per side for Negative 1-arm Cable Crossovers with a 6-count negative.

That was the Intensity work for the chest.

Moved onto 3 sets of 10, 7 and 7 for Overhead Rope Triceps Extensions.

Then hit 3 sets of 8, 6 and 7 per side for Cable Triceps Kickbacks.

And 3 sets of 10, 8 and 7 for Triceps Pressdowns.

Moved onto 1 stage set of Triceps Pressdowns getting 8 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM.

That was the volume work for the Triceps. Rested between 30-40 seconds between sets and movements.

Finished up with 5 tri-sets of the Abs. With no rest between movements and about 20 seconds rest between rounds hit 5 sets of 10 for Lat Pull Crunches, 3 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.

Great training!!