Thursday March 16th night

Phenomenal training tonight!!

Started out with a Tri-set for the back, ran it for 3 rounds taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. They were 3 rounds of the following: 8 reps of Scapula Rotation Pull-ups followed immediately by 8 reps of Hanging Scapula Rotations followed immediately by 12 reps of Dumbbell Pull-overs.

Then moved onto another Tri-set for the back, running it also for 3 rounds  taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. These moves were 3 rounds of the following:  8 reps of BTN Pull-downs followed immediately by 8 reps of Straight Arm Lat Pulls followed immediately by 6 reps of Undergrip Pull-downs.

Then hit 5 sets of 10 for Barbell Drag Curls, taking them to failure and using minimal rest between sets.

Then hit 5 sets of 8 of 8 for Barbell Gironda Perfect Curls,  taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements.

Finished up with 5 sets of 12, 8, 6, 6 and 20 for Barbell Wrist Curls following the protocol from last training cycle. Check back there to see how the protocol works.

Great stuff!!