Incredible night 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 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 10 and 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, 9 and 8 for Incline Dumbbell Curls super setted with 3 sets of 10for 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 12 and 10 for Overhead Rope Extensions.
Then hit 1 set of Overhead Rope Extensions as a Stage Set hitting 10 reps in the hardest 2/3's of the rep movement followed immediately by 8 reps in the easiest 1/3 of the movement.
Then nailed 3 sets of 9 per side for 1-arm Triceps Dumbbell Kickbacks.
Finished up with 6 rounds of Wall Drive Sprints.
Great stuff!!
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