Monday September 12th night

Awesome night last night!

Started out with3 sets o 10 per side for 1-arm Chest Flies.

Moved onto 2 sets of 10 per side for 1-arm Neck Press.

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

Got in a strong Stage Set of Weighted Gironda Style Reverse Grip Chest Dips getting 10 reps in the toughest an 8 reps in the easiest parts of the ROM.

Nailed 3 sets of 10 for Incline Press.

Got in 1 Stage Set of Incline Press getting 10 reps in the hardest and 6 reps in the easiest parts of the ROM.

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

Then hit a killer Intensity Tri-set for the shoulders. 3 moves, done with no rest between moves, and taking each one to failure. These were 1 set of 10 for Scott's Press, 1 set of 10 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.

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

This was the Intensity work for the Shoulders.

Moved onto an Intensity Tri-set for the Triceps. Again, 3 moves with no rest in between them, taking each one to failure. These were 1 set of 11 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.

Then hit1 set of 6 per side for 1-arm Triceps Pressdown Negatives using a 6-count negative on each rep and taking it to failure.

This was the Intensity work for the Triceps.

Finished off with a Volume Tri-set for the Abs. Hit 3 moves with no rest in between them, and minimal rest in between rounds. These were 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!!