Tuesday Oct 3rd night

Wonderful training tonight!!

Started out with 3 sets of 10, 10 and 9 for Weighted Pull-ups

Moved onto 3 sets of 12 for T-bar Rows

Then hit 3 sets of 21 for Undergrip Pull-up "21's." Hitting, without stopping, 7 reps in the bottom half of the movement, 7 reps in the top half and 7 full reps on each set.

Moved onto 3 sets of 21 for Incline Press "21's." Followed the same protocol as the last movement.

Nailed 3 sets of 10 for Leiderman's Press.

Then got in 3 sets of 10 for Vince Gironda style Weighted Parallel Bar Reverse Grip Chest Dips.

From there hit 3 sets of 6, 5 and 5 for Super Slow Weighted Back Extensions.

Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 12 for Pelvic Rocks.

Then hit another super set following the same protocol. These moves were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.


Awesome stuff! Felt strong!