Saturday Septmeber 3rd.

Great day today.

Hit my Joint Mobility work as well as some strong Isometric Power Flexes for the Butt, Hips, Quads, Hams and Calves this morning.

Then it was party time this evening.

Started out with 3 sets of 10 per side for 1-arm Chest Flies.

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

Then hi 3 sets of 10, 10 and 8 for Weighted Gironda Style Reverse Grip Chest Dips.

Moved onto 1 Stag Set for Weighted Gironda Style Reverse Grip Chest Dips hitting 8 reps in the bottom 1/3 and 6 reps in the top 2/3's of the ROM.

The hit 3 sets of 10, 10 and 9 for Incline Press.

got in 1 Stage Set for Incline Press, getting 10 reps in the bottom 1/3 and 6 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 Chest.

Then it was Intensity time. Hit an Intensity Tri-set for the Shoulders consisting of 3 movements, all taken to failure, with no rest in between them. These were 1 set of 11 for Scott's Press, 1 set of 8 for Seated Lateral Raises and 1 set of 10 for Standing Lateral Raises.

Then hit 1 set of 8 for 1-arm Negative Cable Lateral Raises, using a 6-count negative for each rep and taking it to failure.

This was the Intensity work for the Shoulders.

From there it was time for an Intensity Tri-set for the Triceps. Again, consisting of 3 movements all of which are taken to failure, with no rest in between moves. These were 1 set of 8 for Triceps Pressdowns, 1 set of 9 for Overhead Rope Extensions and 1 set of 7 for Reverse Grip Pressdowns.

Moved onto 1 set of 7 per side for 1-arm Negative Pressdowns, using a 6-count Negative for each rep and taking the set to failure.

This was the Intensity Work for the Triceps.

Finished up with a Volume Tri-set for the Abs. Taking 5 rounds with 3 movements, having no rest in between movements and about 15 seconds of 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!