Friday July 12th night

Great training tonight!!

Started out with 3 sets of 12, 11 and 11 for Incline Presses using the same 2 seconds down, 2 second up and 1 second squeeze at the top of the movement for each rep

Then hit 2 sets of 7 for each side for 1-arm Cable Incline Flies with the same 2-2-1 protocol

Hit 1 set of 6 for each side for 1-arm Negative Cable Incline Flies, using a full 6 seconds lowering on each rep

Got in 2 sets of 8 and 7 for Barbell Floor Presses with the same protocol

Hit 1 set of 4 for Negative Weighted Chest Dips, using a full 6 seconds lowering on each rep

Hit 2 sets of 8 an 6 per side for 1-arm DB Chest Flies using the same 2 seconds, 2 seconds and 1 second protocol on each rep

Then hit 2 sets of 10 for DSR Liederman's Presses using the same protocl

Got in 3 sets of 10 per side for 1-arm    Reverse Wrist Curls

Hit 3 sets of 10 per side for 1-arm Wrist Curls

Finished up with Joint Mobility work

Great night!!