Frdiay Oct 7th night

Awesome training tonight.

Started out with 2 sets of 9 per side for 1-arm Lying Lateral Raises, taking them to failure.

Moved onto 2 sets of 5 for Super Slow Scott's Press done with a 10 second lifting and 10 second lowering protocol, taking it to failure.

Moved onto 2 sets of 12 seconds and 4 seconds per side for 1-arm Cable Static Hold Lateral Raises, holding the weight until failure.

Then hit 2 sets of 9 for Overhead Rope Extensions, taking them to failure.

Hit 2 sets of 6 and 5 per side for Super Slow Triceps Pressdowns, taking them to failure.

Then hit 2 sets of 15 and 12 seconds for 1-arm Reverse Grip Static Hold Triceps Pressdowns, holding until failure.

Moved onto 2 sets of 10 per side for 1-arm DSR Wrist Curls.

Finished up with 2 sets of 10 per side for 1-arm DSR Reverse Wrist Curls.

Great stuff!!