Monday July 22nd night

Awesome training tonight!!

Started out with 2 sets of 11 and 10 for Overhead Presses using a nice 2-1-2 protocol

Then hit 1 set of 7 per side for 1-arm Negative Overhead Presses, lifting the weight with both arms, then lowering it for a 6 seconds count with one arm on each rep

Got in 2 sets of 10 per side for 1-arm Cable Lateral Raises, using the 2-1-2 protocol and emphasizing the stretched position on each rep

Hit 2 sets of 9 per side for 1-arm Landmine Upright Rows, taking the 2-1-2 protocol

Moved onto 2 sets of 12 for Triceps Press Downs using the 2-1-2 protocol

Hit 1 set of 6 per side for 1-arm Negative Triceps Press Downs, lifting the weight with both hands, then lowering it for a full 6 seconds with one arm on each rep

Got in 2 sets of 13 and 12 for Overhead Rope Extensions, using the 2-1-2 protocol and really emphasizing the stretch position on each rep

Hit 2 sets of 10 per side for 1-arm DB Triceps Kickbacks using the 2-1-2 protocol

Moved onto 2 sets of 10 and 9 for Barbell Gironda Perfect Curls, using the2-1-2 protocol

Then hit 1 set of 5 per side for 1-arm Negative DB Curls, lifting the weight with 2 hands, then lowering it for a 6 seconds lowering with 1 arm on each rep

Hit 2 sets of 8 and 7 for Inline DB Curls, using the2-1-2 protocol and emphasizing the stretch position on each rep

Got in 2 sets of 9 per side for 1-arm Seated DB Concentration Curls, using the 2-12 protocol

Moved onto 2 sets of 8 and 7 for DB Hammer Curls using the 2-1-2 protocol

Finished up with Joint Mobility

Great Night!!