Thursday, December 29, 2016

Thursday Dec 22nd night

Great training tonight!!

Started out with 2 sets of 1 for Pull-ups 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 Barbell Pull-overs.  Hit 1 set of 8 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the Stretch position.

Then hit 2 sets of Undergrip Pulldowns, going to failure. Hit 1 set of 8 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

From there moved onto 2 sets of 1 for BTN Pulldowns 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 Seated Cable Rows, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 6 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of Wide Grip Seated Cable Rows. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 8 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

 From there moved onto 2 sets of 10 and 8 per side for Dumbbell Curls, taking them to failure.

Then hit 2 sets of Incline Dumbbell Curls, going to failure. Hit 1 set of 6 with a normal rep protocol, then hit 1 set of 6 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of 1-arm Dumbbell Concentration Curls, going to failure. Hit 1 set of 8 per side with a normal rep protocol, then hit 1 set of 10 per side with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

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

Good stuff!!

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