Thursday Feb 22nd night

Awesome training tonight!

Started out with 3 sets of Slow Handstand Push-ups with Intra-rep Pauses. Took 5 seconds to press from the bottom to the midpoint, held and squeezed for 10 seconds, then took 5 seconds to press from the midpoint to the top. Lowered down in the same fashion.

Then hit 3 sets of 10, 10 and 12 per side for 1-arm Lateral Raise Variations, changing position on each set.

Then hit a great Reverse Ladder Super Set of Upright Rows and Overhead Pressing, hitting 5 upright rows, 5 presses, 4 upright rows, 4 presses, 3 upright rows, 3 presses, 2 upright rows, 2 presses, 1 upright row, 1 press before resting. Hit 3 rounds

Moved onto 3 sets of Slow Barbell Biceps Curls with intra-rep Pauses. Did these just like the Handstand Push-ups above.

Hit 3 sets of 10 for Zottman Curls

Then hit 3 sets of 10, 9 and 8 per side for 1-arm Concentration Curls

Moved onto 3 sets of 10 for DVR Triceps Pressdowns

Then hit 3 sets of 12, 12 and 10 for Jungle Gym Overhead Extensions

Got in 3 sets of 10 for 2-arm Kickbacks.

Finished up with 2 sets of 8 and 7 for 1-arm DB Curls on the right side only.

Great stuff!!