Started out with 1 set per side for 1-arm Cable Lateral Raises, hitting 9 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the stretch position area, and 1 6-seconds negative.
Got in 1 set of Machine Overhead Presses hitting 10 normal reps with a 2-1-2 protocol, immediately into 5 X-reps in the mid-range position, immediately into a 10 seconds Static Hold about 3/4 of the way to lock out, immediately into 2 6-seconds negative reps
Hit 1 set of DB Upright Rows, hitting 13 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the contracted positions area, immediately into a 10 seconds Static Hold at peak contraction, immediately into 3 6-seconds negative reps
Moved onto 1 set of Overhead Rope Extensions, hitting 10 normal reps with a 2-1-2 protocol, immediately into 3 X-reps in the stretched position area, immediately into 2 6-seconds negative reps
Got in 1 set of Triceps Pressdowns, hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the mid-range position, immediately into a 10 seconds Static Hold at the contracted position, immediately into 1 6-seconds negative rep
Moved onto 1 set per side for 1-arm Cable Biceps Curls, hitting 12 normal reps with a 2-1-2 protocol, immediately into 6 X-reps in the stretch position area, immediately into 3 6-seconds negative reps
Then hit 1 set of Barbell Biceps Curls, hitting 7 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the mid-range position, immediately into a 5 seconds Static Hold at full contraction, immediately into 1 6-seconds negative rep
Moved onto 1 set per side for 1-arm DB Hammer Curls, hitting 8 normal reps with a 2-1-2 protocol, immediately into 3 X-reps in the mid-range position, immediately into a 5 seconds Static Hold at the contracted position, immediately into 1 6-seconds negative rep
Finished up with some Joint Mobility work
Great night!!
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