Thursday June 22nd night

Great training tonight!

Started out with 2 sets of 4 for Super Slow Scott's Press, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Then hit 3 sets of 10, 10 and 8 per side for Lying 1-arm Lateral Raises, taking no rest in between sides, simply moving from the right to the left to the right, etc.

Then hit 2 sets of 20 seconds per side for 1-arm Static Hold Lateral Raises.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 10 and 8 for Incline Dumbbell Curls super setted with 3 sets of 10, 10 and 10 for Barbell Biceps Curls.

Then hit 2 sets of 5 and 4 for Super Slow Triceps Pushdowns, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Moved onto 2 sets of 10 for Overhead Rope Extensions.

Then hit 1 set of Overhead Rope Extensions as a Stage Set hitting 12 reps in the hardest 2/3's of the rep movement followed immediately by 10 reps in the easiest 1/3 of the movement.

Then nailed 3 sets of 10 per side for 1-arm Triceps Dumbbell Kickbacks.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!