Tuesday September 13th night

Great night of training.

Started out with 3 set of 10 for Lat Pulldowns.

Then hit 2 sets of 10 for Straight Arm Lat Pulls.

Moved onto 2 sets f 10 for Clos-grip Lat Pulldowns.

Then nailed a strong Stage Set of Close-grip Lat Pulldowns getting 10 reps in the toughest and 8 reps in the easiest parts of the ROM.

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

Moved onto an Intensity Tri-set for the Mid Back. Hit 3 moves with no resting in between movements and taking each one to failure. They were 1 set of 8 for Seated Cable Rows, 1 set of 10 for Seated Undergrip Cable Rows and 1 set9 per side for 1-arm Rear Delt Cable Flies.

Then hit 1 set of 10 per side for 1-arm Cable Shrugs.

This was the Intensity work for the mid and upper back.

Then it was time for an Intensity Tri-set for the Biceps. Again, 3 moves with no rest in between movements, taking each one to failure. These were    1 set of 8 for Barbell Drag Curls, 1 set of 9 for Barbell Gironda Style Perfect Curls and 1 set of 8 per side for Standing Alternating Dumbbell Concentration Curls.

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

Thus was the Intensity work for the Biceps.

Then hit 3 sets of 9 for Wrist Curls.

Finished up with 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls.

Great stuff!!