Tuesday August 9th night

Awesome training tonight!!

Started out with 3 sets f 8 per side for 1-arm Chest Flies.

Moved onto 3 sets of 10, 10 and 8 per side for 1-arm Neck Press.

Hit 3 sets of 10 for Gironda Style  Reverse Grip Chest Dips

Then hit 1 set of 8 and 5 for Grionda Style Reverse Grip Chest Dips in a stage set, hitting the bottom 2/3's first, then the top 1/3.

Hit 3 sets of 8, 7 and 7 for Incline Press

Then moved onto 1 sets of     8 and 5 for an  Incline Press Stage Set, hitting the bottom 2/3's first right into the top 1/3.

That was the Volume Training for the Chest.

Then it was intensity time. Without resting at all it was 1 set of 13 for Scott's Press right into 1 set of 7 for Seated Lateral Raises, right into 1 set of 6 for Lateral Raises. Taking all Sets to Failure.

Moved onto 1 sets of 6 per side for Negative Lateral 1-arm Cable Raises, taking a 6 count for the eccentric movement, taking it to failure.

That finished up the Intensity work for the Shoulders.

Then it was intensity time again. This time, without resting at all it was 1 set of 10 for Triceps Press Downs, right into 1 set of 8 for Overhead Triceps Rope Extensions, right into 1 set of 6 for Reverse Grip Triceps extensions. All taken to failure.

Moved onto 1 set of 6 per side for 1-arm Triceps Push Down Negatives using a 6-count eccentric, taking it to failure.

That Finished up the Intensity work for the Triceps.

Moved onto Volume work. Hit, without stopping between movements and only resting about 15 seconds between rounds, 5 sets of 10 for Lat Pull Down Machine TA Crunches, 5 sets of 8 for Bench Crunches and 5 sets of 8 for Pelvic Rocks.

Great training. Only rested about 30 seconds between sets and movements on the chest, only about 15 seconds between rounds and 0 seconds between movements on the abdominal movements, no rest during the first 3 movements for the shoulders and the triceps.

Great stuff!!