Started out with 2 sets of 8 and 9 per side for 1-arm Cable Lateral Raises, taking the 2 seconds up, 1 second at the stretch and 2 seconds down protocol. Hit these hard, great move
Then hit 3 sets of 10, 9 and 8 for Overhead Presses, taking a full 2 seconds to raise, squeezed for a second at the top and 2 seconds to lower the weight
Got in 1 set of 20 seconds for Barbell Upright Row Static Holds
Moved onto 2 sets of 11 for Overhead Triceps Rope Extensions, accentuating the stretch position and taking the same 2-1-2 protocol
Hit 3 sets of 10, 10 and 9 for Triceps Pressdowns, taking the same 2-1-2 protocol and really focusing on the squeeze.
Got in 1 set of 18 seconds per side for 1-arm Cable Triceps Kickback Static Holds
Moved onto 2 sets of 10 and 8 for DB Incline Curls using the 2-1-2 protocol and really hitting the stretch position hard
Got in 3 sets of 9, 9 and 8 for Barbell Gironda Perfect Curls hitting the 2-1-2 protocol and focusing on getting good and hard squeezes on each rep
Hit 1 set of 12 seconds per side for 1-arm DB Concentration Curl Static Holds
Got in 2 sets of 10 for DB Hammer Curls
Finished up with Joint Mobility work
Great night!!
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