Saturday August 27th

Awesome day today.

Started out this morning with Joint Mobility work and a Strong Isometric Power Flex Session for the Shoulders, Traps, Chest, and Triceps.

The evening kicked ass!

Started out with 3 sets of 8, 7 and 8 for Lat Pull Downs, also adding a 10 second Static Contraction Hold to the final rep.

Moved onto 2 sets of 7 for Straight Arm Lat Pulls.

Then hit 2 sets of 8 for Close Grip Lat Pull Downs.

Moved onto 1 Stage Set of Close Grip Lat Pulls getting 8 reps in the top 1/3 and 8 reps in the bottom 2/3's of the movement.

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

Moved onto 1 tri-set of 3 movements for the Mid and Upper Back, taking each move to failure and having no rest in between moves. These were 1 set of 13 for Seated Cable Rows, 1 set of 10 for Undergrip Seated Cable Rows and 1 set of 13 per side for 1-arm Cable Rear Delt Raises.

Then hit 1 set to failure for 1-arm Cable Shrugs hitting 15 reps on each side.

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

Then hit an Intensity tri-set of 3 movements for the Biceps, taking each move to failure and having no rest in between moves. These were 1 set of 8 for Barbell Drag Curls, 1 set of 9 for Barbell Gironda Style Perfect Curls and 1 set of 8 per side for Alternating Standing Dumbbell Concentration Curls.

Then moved onto 1 set of 5 reps per side for 1-arm Dumbbell Concentration Curl, using a 6-count negative for each rep and taking it to failure.

This was the Intensity Work for the Biceps.

Then hit 3 sets of 8 for Wrist Curls.

Finished with 3 sets of 10 for Reverse Wrist Curls.

Rested about 20-30 seconds between sets and movements here.

Great stuff!!