Monday September 5th nigh

Great training tonight!

Started out with 3 sets of 10, 8 and 8 for Lat Pulldowns.

Moved onto 2 sets of 8 for Straight Arm Lat Pulls.

Then hit 2 sets of 9 for Close-Grip Lat Pulldowns.

Then hit a Stage Set of Close-Grip Lat Pulldowns getting 9 reps in the bottome 1/3 and 8 reps in the top 2/'3's of the ROM.

Rested about 30 seconds between sets and movements. This was the Volume work for the Lats.

From there it was an Intensity Tri-set for the Mid Back. Consisting of 3 movements with no rest taken in between movements and taking each move to failure. These were 1 set of 9 for Seated Cable Row, 1 set os 8 for Undergrip Seated Cable Row and 1 set of 6 per side for 1-arm Cable Rear Delt Raises.

From there it was 1 set of 15 per side for 1-arm Cable Shrugs taken to failure.

This was the Intensity work for the Mid Back.

Next it was time for an Intensity Tri-set for the Biceps. Again, consisting of 3 movements with no rest in between them, and taking each move to failure. This was 1 set of 8 for Barbell Drag Curls, 1 set of 8 for Barbell Gironda Style Perfect Curls an 1 set of 3 per side for Standing Alternating Dumbbell Concentration Curls.

Then hit 1 set of 6 per side for 1-arm Dumbbell Concentration Curl Negatives using a 6-count negative for each rep and taking the set to failure.

This was the Intensity Work for the Biceps.

Then it was 3 sets of 8 for Wrist Curls.

Finished up with 3 sets of 10 for DSR Reverse Wrist Curls.

Great stuff!!