Monday Dec 19th night

Recovering very nicely from the pulled muscles, and totally kicked butt tonight!!

Started out with 2 sets of 8 and 9 per side (with 2 forced reps per side on the final set) for 1-arm Incline Press, taking them to failure.

Moved onto 2 sets of 1-arm Incline Crossovers, going to failure. Hit 1 set of 10 per side in standard fashion. Then hit the 2nd set of 8 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 10 and 10 per side for 1-arm Bench Press, taking them to failure.

Then hit 2 sets of 1-arn Bench Crossovers, going to failure.  Hit 1 set of 12 per side in standard fashion. Then hit the 2nd set of 9 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 12 and 10 for Overhead Presses, taking them to failure.

Then hit 2 sets of 1-arm Lying Lateral Raises, going to failure. Hit 1 set of 11 per side in standard fashion. Then hit the 2nd set of 11 per side using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 1-arm Lateral Raises, going to failure.  Hit 1 set of 12 reps preside in standard fashion. Then hit the 2nd set of 10 per side reps using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 2 sets of 10 for Lying Triceps Extensions, going to failure.

Then hit 2 sets of French Press, going to failure.  Hit 1 set of 10 reps in standard fashion. Then hit the 2nd set of 8 reps using a 1 1/4 protocol, hitting the 1/4 reps in the stretch position of the movement.

Hit 2 sets of 1-arm Kickbacks, taking them to failure.  Hit 1 set of 8 per side in standard fashion. Then hit the 2nd set of 10 per side using a 1 1/4 protocol, hitting the 1/4 reps in the peak contraction position of the movement.

From there moved onto 1 set of 20 for Super Reverse Crunches, taking them to failure.

Then hit 1 set of 15 for Pelvic Rocks, going to failure.

Hit 1 set of 12 for Roman Chair Crunches, going to failure.

Then finished up with 1 set of 20 for DVR Frog Crunches, going to failure.

Great stuff!!