Sunday Dec 4th

Wonderful day today.

The morning was Joint Mobility!

The evening was hard work!!

Started out with Pull-ups with Intra-rep Pauses incorporated in. 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 hit2 sets of Barbell Pullovers, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 10 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hit 2 sets of Straight Arm Lat Pulls, taking them to failure. Did 1 set of 12 using a normal protocol, then hit 1 set of 7 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the peak contraction position of the movement.

From there Moved onto 2 sets of BTN Pulldowns using 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 Seated Cable Rows, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 9 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hi 2 sets of Wide Grip Seated Cable Rows, taking them to failure. Did 1 set of 10 using a normal protocol, then hit 1 set of 8 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the peak contraction  position of the movement.

From there moved onto 2 sets of Barbell Curls using 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 Incline Dumbbell Curls, taking them to failure. Did 1 set of 8  using a normal protocol, then hit 1 set of 6 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

Then hit2 sets of Barbell Perfect Curls, taking them to failure. Did 1 set of 8 using a normal protocol, then hit 1 set of 8 using a 1 1/4 rep protocol. Hitting the    1/4 reps at the stretch position of the movement.

From there Finished up with 2 sets of Dumbbell Hammer Curls, taking them to failure.


Great stuff!!

Here's a picture and the link to the Pull-up video:

https://youtu.be/zzmWZyU2dVI