Started out with 1-arm Chest Flies. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
Moved onto T-bar Rows for the same protocol.
Then hit Gironda Style Sissy Squats with the same protocol.
Moved onto Stiff-leg Deadlifts for the same protocol.
Then hit 3 sets of 30 for Weighted Adductor Flies.
Finished up with Isometric stretching for the Chinese splits and relaxed stretching for the Chinese, front and Van Damme splits.
Great night! Absolutely loved it!
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