Thursday Jan 12th night

Great training tonight!!

Started out with 2 sets of 1 for  Weighted Pull-ups done in Slow Fashion 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 moved onto 2 sets of 9 for Barbell Pullovers, taking them to failure.

Hit 2 sets of 10 and 9 for Undergrip Pulldowns, taking them to failure.

Hit 1 set of 6 per side for 1-arm Undergrip Pulldown Negatives, using a 6-count negative for each rep and taking them to failure

From there moved onto 2 sets of 1 for BTN Pulldowns done in Slow Fashion 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 10 and 8 for Seated Cable Rows, taking them to failure.

Hit 1 set of 6 per side for Seated Cable Row Negatives, using a 6-count Negative for each rep and taking them to failure.

Finished up with 2 sets of 7 for Rear Delt Raises, taking them to failure.

Awesome stuff, felt strong!!