Great birthday today!! Great training!!
Started out the morning with Joint Mobility work.
Then the evening went like this:
Started out with a 3 movement High Intensity Tri-set for the Chest, taking each movement to absolute failure and having no rest between movements. The moves were: 1 set of 20 for Neck Presses, 1 set of 10 per side for 1-arm Cable Incline Crossovers and 1 set of 20 for Wide Grip Dips. Great stuff!!
Moved onto 2 sets of 4 and 3 for Super Slow Low Motorcycle Lat Pulls taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.
Then hit 3 sets of 10 for Seated Cable Rows
Nailed 3 sets of 9 for Wide Grip Seated Cable Rows.
Got in 3 sets of 9, 8 and 8 for Lat Pulldowns with a 3 second contraction hold in the fully contracted position on each rep.
Hit 5 sets of 20 for Weighted Reverse Crunches.
Finished up with 5 sets of 20 for Weighed Frog Crunches.
Great Birthday Workout!!
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