Friday Dec 9th night

Great training tonight, still felt the elbow and triceps pain though.

Started out with 2 sets of BTN Intra Rep Pauses Presses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

From there moved onto 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 11 per side using standard rep protocol. Then hit 1 set of 10 reps per side using a 1 1/4 rep protocol, hitting the 1/4 reps in the stretch position.

Then hit 2 sets of Seated Lateral Raises, going to failure. Hit 1 set of 10 reps using standard rep protocol. Then hit 1 set of 9 reps using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

From there moved onto 2 sets of 6 and 3 for Weighted Reverse Grip Parallel Bar Chest Dips. Had to quite early due to triceps and elbow pain =(

Then hit 2 sets of 1-arm Bench Crossovers, going to failure. Hit 1 set of 12 per side using standard rep protocol. Then hit 1 set of 7 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Then hit 2 sets of 1-arm Incline Press with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side using standard rep protocol. Then hit 1 set of 7 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Then moved onto 2 sets of Slow Triceps Pressdowns with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.

Then hit 2 sets of Overhead Rope Extensions, going to failure. Hit 1 set of 9 using standard rep protocol. Then hit 1 set of 7 using a 1 1/4 rep protocol, hitting the 1/4 reps in the stretch position.

Then hit 2 sets of 1-arm Triceps Pressdowns, going to failure. Hit 1 set of 7 per side using standard rep protocol. Then hit 1 set of 8 using a 1 1/4 rep protocol, hitting the 1/4 reps in the peak contraction position.

Moved onto 1 set of Lat Pull Crunches going to failure.

Then hit 1 set of Pelvic Rocks, going to failure.

Hit 1 set of Full Range Bench Crunches, going to failure.

Then finished up with 1 set of DVR Frog Crunches, going to failure.

Great stuff!!