Tuesday Jan 17th night

Awesome stuff tonight!! Felt strong!

Started off with 2 sets of 10 for Weighted Reverse Grip Chest Dips, taking them to failure.

Then piled on the weight for 1 set of 4 for Weighted Reverse Grip Chest Dip Negatives, taking them to failure and using a 6-count negative for each rep.

Moved onto 2 sets of 6 per side for 1-arm Bench Crossovers, going to failure.

Then hit 2 sets of 1 for Incline Press 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 8 per side for 1-arm Incline Crossovers, going to failure

From there moved onto 2 sets of  9 and 7 for Triceps Rope Pushdowns, taking them to failure.

Then hit 1 set of 5 for Triceps Rope Pushdown Negatives, taking a 6-count negative for each rep and taking it to failure.

Hit 2 sets of 9 and 8 for Overhead Rope Extensions, going to failure on each.

Then hit 2 sets of 8 per side for 1-arm Triceps Pressdowns, taking them to failure.

Moved onto 5 sets of 10 for Pelvic Rocks, with minimal rest in between.

Finished up with 5 sets of 10 for DVR Frog Crunches, with minimal rest in between.

Awesome training!!