Thursday Dec 1st night

Wonderful training tonight!

Started out with 2 sets of Weighted Pull-up, getting 10 and 8 reps respectively, taking them to failure.

Then hit 2 sets of Barbell Pullovers, taking them to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.

Then hit 2 sets of Undergrip Pulldowns, going to failure.  Hit 9 reps on the first set using a standard protocol, then hit 6  reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction position of the movement.


From there moved onto 2 sets of 9 and 7 for BTN Pulldowns, going to failure.

Then hit 2 sets of Seated Cable Rows, going to failure. Hit 10 reps on the first set using a standard protocol, then hit 7  reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.

Then hit 2 sets of Dumbbell Rear Delt Raises, going to failure. Hit 8 reps on the first set using a standard protocol, then hit 8 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction  position of the movement.

Then moved onto 2 sets of 10 and 8 for Barbell Curls, going to failure.

Moved onto 2 sets of Incline Dumbbell Curls, going to failure. Hit 6 reps on the first set using a standard protocol, then hit 6 reps on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the stretch position of the movement.

Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 8 reps per side on the first set using a standard protocol, then hit 10 reps per side on the 2nd set using a 1 1/4 rep scheme, getting the 1/4 reps in the peak contraction part of the movement.

Finished up with 2 sets of 9 and 7 for Dumbbell Hammer Curls, going to failure.