Thursday March 1st night

Awesome training tonight!!

Started out with 3 sets of 2 for Slow Handstand Push-ups on the Paralletes, taking 5 seconds up and 5 seconds down per rep.

Then hit 3 sets of 12, 12 and 14 per side for 1-arm Lateral Raise Variations, changing positions on each set.

Then hit a nice Super Set/ Reverse Ladder for the shoulders. Went, without rest in between, 5 upright rows,5 overhead presses, 4 upright rows, 4 overhead presses, 3 upright rows, 3 overhead presses, 2 upright rows, 2 overhead presses, 1 upright row and 1 overhead press. Hit 3 rounds

Then got in 3 sets of Slow Barbell Curls with Intra-Rep Pauses, lifting from the start to the midpoint over 5 seconds, holding and squeezing for 10 seconds, then finishing the lift for 5 seconds. Using the same protocol for the lowering of the weight.

Got in 3 sets of 8 for Zottman Curls

Then hit 3 sets of10, 10 and 9 per side for 1-arm Concentration Curls

Moved onto 3 sets of 10 for DVR Triceps Pressdowns

Hit 3 sets of 14, 14 and 12 for Jungle Gym Overhead Extensions

Got in 3 sets of 8 for 2-arm Kickbacks

Finished up with 2 sets of 9 and 7 for 1-arm DB Curls on the right side only.

Great stuff!!