Thursday August 18th night

Great training night!!

Started out with 3 sets of 9 for 1-arm Chest Flies.

Moved onto 3 sets of 10 for 1-arm Neck Presses.

Then nailed 3 sets of 10 for Weighted Gironda Style Reverse Grip Chest Dips.

Hit 1 stage set of Weighted Gironda Style Reverse Grip Chest Dips hitting 10 reps in the bottom 2/3's of the ROM and 8 reps in the top 1/3 ROM.

Nailed 3 sets of 12,  9 and 7 for Incline Press.

Then nailed 1 stage set of Incline Press getting 9 reps in the bottom 2/3's of the ROM and 5 reps in the top 1/3 of the ROM.

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

Moved onto 1 round of 3 movements for the shoulders with no rest between movements and took every movement to failure. This was 1 set of 12 for Scott's Press, 1 set of 13 for Seated Lateral Raises and 1 set of 8 for Standing Lateral Raises.

Then hit 1 set of 5 per side for 1-arm Negative Cable Lateral Raises with a 6-count Negative on each rep.

This was the Intensity work for the shoulders.

From there it  was onto 1 round of 3 movements for the Triceps with no rest between movements and taking each move to failure. This was 1 set of 8 for Triceps Pressdowns, 1 set of 8 for Overhead Triceps Rope Extensions and 1 set of 7 for Reverse Grip Triceps Pressdowns.

Then nailed 1 set of 7 per side for 1-arm Negative Triceps Pressdowns with a 6-count Negative on each rep.

This was the Intensity work for the Triceps.

Finished off with a 5 round tri-set for the Abs. Took no rest between movements and only about 15 seconds rest between round for 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.

That was the Volume work for the Abs.

Great training tonight!!