Friday Dec 2nd night

Awesome training tonight!!

Started out with BTN Presses with Intra-rep Pauses incorporated, and going to failure.. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom. Great stuff.

Then hit 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.

Then hit 2 sets of Seated Lateral Raises, going to failure. Hit 1 set of 8 using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto  2 sets of 7 and 6 for Weighted Reverse Grip Parallel Bar Chest Dips, taking them to failure.

Then hit 2 sets of 1-arm Bench Crossovers, taking them to failure. Hit 1 set of 10 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

Then hit 2 sets of Incline Press with Intra-rep Pauses incorporated. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.

Then hit 2 sets of 1-arm Incline Crossovers, taking them to failure. Hit 1 set of 9 per side using a standard protocol, then hit 1 set of 10 using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

From there Moved onto Triceps Pressdowns with Intra-rep Pauses. Did 2 sets of 1 in the following manner: Start with a slow and deliberate Press taking 5 seconds to reach the mid-point of the lift. Then Pause and hold for a 10 seconds Static Contraction. Then continue the lift taking another 5 seconds to press to the top. From there start a slow and deliberate lowering, taking 5 seconds to lower to the mid-point, take a 10 seconds static contraction hold there. Finish by taking another 5seconds to lower to the bottom.

Then hit 2 sets of Overhead Rope Extensions, taking them to failure. Hit 1 set of 9 using a standard protocol, then hit 1 set of 6 using a 1 1/4 protocol, hitting the 1/4 reps at the stretch position of the movement.

Then hit 2 sets of 1-arm Triceps Pushdowns, taking them to failure. Hit 1 set of 7 per side using a standard protocol, then hit 1 set of 7 per side using a 1 1/4 protocol, hitting the 1/4 reps at the peak contraction position of the movement.

From there moved onto  1 set of 20 for Lat Pull Crunches.

Moved onto 1 set of 15 for Pelvic Rocks, going to failure.

Hit 1 set of 15 for Bench Crunches, going to failure.

Finished up with 1 set of20 for DVR Frog Crunches, going to failure.

Awesome training!!