Tuesday August 30th night

Awesome training tonight!!

Started out with 3 sets of 9 for Upright Rows.

Moved onto 2 sets of 9 per side for Lying 1-arm Lateral Raises.

Then hit 2 sets of 10 for Seated Lateral Raises.

Followed that up with 1 Stage Set of Seated Lateral Raises getting 8 reps in the top 1/3 and 7 reps in the bottom 23's of the ROM.

Then hit 2 sets of 10 and 8 for Scott's Press.

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

Then it was time for the first of two intensity Tri-sets for the Chest. hit 3 moves, with no rest in between them, taking each one to failure. This was 1 set of 14 for Incline Press, 1 set of 6 per side for 1-arm Cable Incline Crossovers, and 1 set of 12 for Wide Grip Chest Dips.

Moved onto the second tri-set for the Chest. Again, 3 moves, no rest in between moves and took each one to failure. This was 1 set of 19 for Neck Press, 1 set of 5 per side for1-arm Bench Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.

Then hit 1 set of 5 per side for 1-arm Cable Crossover Negatives, using a 6-count negative for each rep and taking it to failure.

This was the Intensity work for the Chest.

From there it was 3 sets of 10, 9 and 8 for Overhead Rope Triceps Extensions.

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

Then 3 sets of 9, 8 and 7 for Triceps Press Downs.

Followed by 1 Stage Set of Triceps Press Downs getting 8 reps in for the bottom 1/3 and 5 reps in for the top 2/3's of the ROM.

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

Finished up with 5 rounds of a Volume Tri-set for the abs. Took no rest in between moves and about 20 seconds of rest in 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 stuff!!