Thursday Dec 8th night

Awesome training tonight!!

Started out with 2 sets of 8 and7 for Weighted Pull-ups, taking them to failure.

Moved onto 2 sets of Barbell Pullovers, 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 stretch position.

Then hit 2 sets of Undergrip Pulldowns, going to failure. 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 9 and 7 for BTN Pulldowns, taking them to failure.

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 9 with a1 1/4 protocol taking he 1/4 reps at the stretch position.

Then hit 2 sets of Dumbbell Rear Delt Raises, going to failure. Hit 1 set of 10 with a normal rep protocol, then hit 1 set of 9 with a1 1/4 protocol taking he 1/4 reps at the peak contraction position.

From there moved onto 2 sets of 7 and 4 for Barbell Curls. Had to give up early due to some intense triceps pain =(

Then hit 2 sets o Incline Dumbbell Curls, going to failure. Hit 1 set of 8 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 8 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!!