Monday Sept 23rd night

Great training tonight!!

Started out with a Superset, going straight from the first movement into he second with no rest. They were:

a.) 1 set of 10 for Straight Arm Lat Pulls using a 2-1-4 protocol

immediately into

b.) 1 set of 10 for Reverse Grip Lat Pulldowns using a 2-1-4 protocol

Then hit 1 set of 10 per side for 1-arm Standing Cable Rows using a 2-1-4 protocol

Got in 1 set of 20 for Machine Shrugs using a 2-1-2 protocol

Moved onto another Superset going right from the 1st move to the 2nd with no rest. They were:

a.) 1 set of 10 for DB Lateral Raises using a 2-1-4 protocol

immediately into

b.) 1 set of 10 for DB Upright Rows using a 2-1-4 protocol

Then hit 1 set of 10 for DB Rear Delt Flies using a 2-1-4 protocol

Got in 1 set of 10 for DB Biceps Curls using a 2-1-4 protocol

Then hit 2 sets of 20/20 for Abdominal Reverse Crunch Roll-outs going from 20 full reps immediately into 20 half reps on both sets

Then hit 2 sets of 20 for Weighted Frog Crunches


Great night!!