Tuesday August 23rd night

Wonderful training tonight!!

Started out with 3 sets of 10, 9 and 9 for T-bar Rows.

Then hit 1 T-bar Row Stage Set getting 10 reps for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM.

Moved onto 3 sets of 9 for Rear Delt Raises.

Then hit 2 rounds of a super set with no rest between movement hitting 2 sets of Barbell Shrugs for 10 and 12 reps and 2 sets of 20 for Dumbbell Shrugs.

Then hit 3 sets of 10, 9 and 9 per side for 1-arm Crossover Lat Pulls.

Rested about 30 seconds between sets and moves. This was the Volume work for the Upper and Mid Back.

Then moved onto 1 round of a tri-set for the Lats. Took no rest between movements and took every move to failure. These were: 1 sets of 11 for Close Grip Pull-downs, 1 set of 8 for Straight Arm Lat Pulls, and 1 set of 8 for Undergrip Pull-downs.

Then hit 1 set to failure, getting 4 reps per side with a 6-count negative on each rep, for 1-arm Lat Pull-down Negatives.

This was the Intensity Work for the Lats.

Moved onto 3 sets of 8, 8 and 7 for Kneeling Barbell Curls.

Then hit 2 sets of 7 for Barbell Gironda Perfect Curls.

Moved onto 2 sets of 9 per side for Alternating Dumbbell Curls.

Then hit 1 Stage Set for Barbell Curls getting 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM.

Rested only 30 seconds between sets and moves. This was the Volume Work for the Biceps.

Then moved onto 2 sets of 7 per side for Alternating Dumbbell Hammer Curls.

Finished up with 2 sets of 10 for Barbell Reverse Curls.

Rested only 20-30 seconds between sets and moves. This was the Volume Work for the Forearms.

Great training!!