This morning was Joint Mobility work.
This evening was:
Started out with a 3 movement High Intensity Tri-set for the shoulders, taking each movement to absolute failure and having no rest between moves. The moves were: 1 set of 10 for Overhead Presses, 1 set of 10 per side for 1-arm Cable Rear Delt Raises and 1 set of 10 for Cable Upright Rows.
Moved onto an 8 x 8 x 10 series of two alternating movements, doing 8 reps of the first, resting 10 seconds, doing 8 reps of the second, resting 10 seconds, 8 reps of the first, until 8 total sets were done (4 sets of each). The movements were: 4 sets of 8 for Overhead Rope Extensions and 4 sets of 8 for Triceps Pushdowns.
Moved onto 3 sets of 10 per side for 1-arm Triceps Pushdowns with no rest at all, moving from the right to the left to the right to the left, etc.
Then hit 3 sets of a Vince Gironda inspired Dumbbell Biceps Curl shocker. Started with the 20 lbs dumbbells and hit 4 reps, immediately and with no rest moved up to the 25's for 4, then the 30's for 4 etc. until I couldn't get 4 reps, then came back down each pair getting 4 reps until I was back to the 20's. Great shocker!
Wonderful stuff!!
Here' a pic and video of the Biceps Shocker or the Dumbbell Walk of Pain: https://youtu.be/XigyoPIE4ok
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