Monday Sept 16th night

Great training tonight!!

Started out with a super-set, hitting the 1st move and going immediately into the second one. It was:

Hit 1 set of Weighted Sissy Squats getting 15 normal reps with a 2-1-4 protocol, immediately into 3 X-reps in the stretch position, immediately into 2 6-seconds negative reps.

Immediately moved into Feet Close Together Barbell Back Squats hitting 10 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the Mid-point position

Moved onto 1 set on each side of 1-leg Negative Leg Extensions hitting 10 6-seconds negative reps per side

From there it was 1 set of Leg Curls hitting 15 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the mid-point position, then the hamstring injury that I've been dealing with started to act up so I stopped

Moved onto a Super-set, hitting the first move and then going immediately into the second one. It was:

Hit 1 set per side for 1-arm Incline Cable Flies getting 9 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the stretch position, immediately into a 10 seconds Static Hold at peak contraction, immediately into 3 6-seconds negative reps

Immediately moved into 1 set per side for 1-arm Negative Incline Presses getting 3 6-seconds Negative reps per side

Got in 1 set per side for 1-arm Jack Knife Cable Flies hitting 12 normal reps with a 2-1-4 protocol, immediately into 4 X-reps in the stretch position, immediately into a 10 seconds Static Hold at peak contraction, immediately into 2 6-seconds Negative reps

From there it was 1 set of Overhead Rope Extensions hitting 10 normal reps with a 2-1-4 protocol, immediately into 4 X-rep in the stretch position, immediately into 3 6-seconds negative reps

Got in 1 set per side for 1-arm Negative Triceps Pressdowns hitting 4 6-seconds Negative reps per side

Finished up with 2 sets per side for 1-leg Slow and Paused Weighted Standing Calf Raises hitting 18 normal reps immediately into 8 X-reps on each side for each set

Great night!!