Friday Setpember 16th night

Great training tonight!!

Started out with 3 sets of 10, 10 and 9 for Upright Rows.

Moved onto 2 sets of 8 per side for 1-arm Lying Lateral Raises.

Then hit 2 sets of 9 for Seated Lateral Raises.

Got in 1 strong Stage Set of Seated Lateral Raises getting 8 reps in both the toughest and the easiest parts of the ROM.

Then hit 2 sets of 12 and 9 for Scott's Press.

Rested minimally between sets and moves. This was the Volume work for the Shoulders.

From there it was onto an Intensity Tri-set for the Chest. 3 moves, no rest in between moves, taking everything to failure. This was 1 set of 15 for Incline Press, 1 set of 7 per side for 1-arm Incline Cable Flies, 1 set of 14 for Wide Grip  Chest dips.

Then it was time for a 2nd Intensity Tri-set for the chest. Again, 3 moves, no rest between moves, taking everything to failure. This was 1 set of 19 for Neck Press, 1 set of 6 per side for 1-arm Cable Crossovers, and 1 set of 30 for Feet-elevated Push ups.

Then hit1 set of 6 per side for 1-arm Incline Press 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 9, 8 and 8 for Overhead Rope Extensions.

Moved onto 3 sets of 7 per side for 1-arm Cable Kickbacks.

Then hit 3 sets of 9 for Triceps Pressdowns.

Got in 1 strong Stage set of Triceps Pressdowns getting 8 reps in the hardest part and 4 reps in the easiest part of the ROM.

Rested minimally between sets and moves. This was the Volume work for the Triceps.

Finished off with 5 rounds of a Volume Tri-set for the Abs. 5 rounds of 3 moves, no rest in between moves, minimal 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!!