Monday July 8th night

Awesome training tonight!!

Started out with 2 sets of 9 and 8 for Overhead Presses, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure

Then hit 1 set of 5 per side for 1-arm Negative Overhead Presses. Lifting the weight with both hands, then lowering it to a 6 seconds count with 1-arm on each rep

Hit 2 sets of 8 per side for 1-arm Cable Lateral Raises, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep

Then hit 2 sets of 10 per side for 1-arm Landmine Upright Rows,  taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep

Moved onto 2 sets of 8 and 7 for Triceps Pressdowns, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure.

Got in 1 set of 6 per side for 1-arm Negative Triceps Pressdowns, using the same negative protocol as the negative overhead presses

Hit 2 sets of 10 for Overhead Rope Extensions, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep

Then hit 2 sets of 10 per side for 1-arm DB Triceps Kickbacks,  taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep

Moved onto 2 sets of 7 and 6 for Gironda Style Barbell Perfect Curls, making sure to take a full 2 seconds to lift, 1 second of squeezing at the top of the rep and 2 seconds to lower the weight on each rep. Taking both sets to positive failure.

Hit 1 set of 4 per side for 1-arm Negative DB Curls, using the same protocol as the negative overhead presses and the negative triceps pressdowns

Got in 2 sets of 7 and 6 for Incline DB Curls, taking the same 2 seconds, 1 seconds 2 seconds protocol, and really accentuating the stretch position for each rep

Then hit 2 sets of 7 per side for 1-arm Seated DB Concentration Curls,  taking the same 2 seconds, 1 seconds 2 seconds protocol, but focusing on the peak contraction part of each rep

Moved onto 2 sets of 7 for DB Hammer Curls, taking the same 2 seconds, 1 second, 2 seconds protocol as the above

Finished up with Joint Mobility work

Felt awesome and strong!!