Started out with 3 sets of 15 for Vince Gironda style Sternum Pull-ups
Moved onto 3 set of 12 for Double Impact Dumbbell Pull-overs getting 1 and 1/4 reps per rep and having the 1/4 rep be at the stretched position.
Moved onto 3 sets of 12 for Undergrip Lat Pulldowns.
Then hit 2 sets of 4 and 3 for Super Slow Incline Press taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep.
Hit 3 sets of 12 per side for Double Impact 1-arm Cable Incline Crossovers getting 1 and 1/4 reps for each rep and having the 1/4 rep at the completely contracted position of the movement.
Then hit 3 sets of 10 for Neck Press with only 30 seconds of rest between sets.
Got in a great super set of 2 moves for the abs, hitting 3 sets each and moving right from the 1st movement into the second movement with no rest. The movements were 3 sets of 12 for Weighted Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.
Hit another great super set cycle of 2 movements for the abs, getting 3 sets of each and moving right from the 1st movement into the second movement with no rest. These were 3 sets of 12 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.
Then finished up with 1 set of 100 for Lying Adductor Flies.
Got in some lower intensity isometric stretching and relaxed stretching for the Chinese and Front splits.
Awesome stuff!!
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