Satruday September 17th

Great day today.

Started out the morning with Joint Mobility work and Isometric Power Flexes for the Traps, Shoulders, Chest and Triceps.

Then the evening was the final training night for the Cycle!!

Started with 3 sets of 10 for T-bar Rows.

Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the hardest part and 8 reps in the easiest part of the ROM.

Then hit 3 sets of 8 for Rear Delt Raises.

Moved onto 2 rounds of a super set using 2 moves and having no rest between moves, minimal rest between rounds. This was 2 sets of 10 for Barbell Shrugs and 2 sets of 25 for Dumbbell Shrugs.

Then hit 3 sets of 10 per side for 1-arm Lat Pull Cable Crossovers.

Rested minimally between sets and moves. This was the Volume work for the Upper and Mid Back.

Then it was time for an Intensity Tri-set for the Lats. 3 moves, no rest between them, taking them all to failure. These were 1 set of 8 for Close-grip Lat Pulldowns, 1 set of 7 for Straight Arm Lat Pulls and 1 set of 8 for Undergrip Lat Pulldowns.

Then hit 1 set of 4 per side for 1-arm Lat Pulldown Negatives, using a 6-count negative on each rep and taking everything to failure.

This was the Intensity work for the Lats.

Moved onto 3 sets f 10, 10and 8 for Kneeling Barbell Curls.

Then hit 2 sets of 8 for Gironda Style Barbell Perfect Curls.

Then hit 2 sets of 9 per side for Standing Alternating Dumbbell Curls.

Got in 1 Stage Set of Barbell Curls getting10 reps in the hardest an 6 reps in the easiest parts of th ROM.

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

Then hit 2 sets of  9 for Dumbbell Hammer Curls.

Finished off with 2 sets of 10 for Reverse Curls.

Great night of training. Great ending to a wonderful cycle.