Thursday Aug 29th night

Great night tonight!

Started out with 1 set per side of 1-arm Cable Lateral Raises hitting 11 normal reps using a 2-1-2 protocol, immediately into 6 x-reps in stretch position, immediately into 2 6-seconds negative reps

Hit 1 set of Machine Overhead Presses hitting 9 normal reps with a 2-1-2 protocol, immediately into 6 X-reps in the mid-point position, immediately into a 10 seconds static hold about 2/3 of the way to lock out, immediately into 2 6-seconds negative reps

Got in 1 set of DB Upright Rows hitting 11 normal reps with a 2-1-2 protocol, immediately into 5 x-reps in the contracted position, immediately into a 10 seconds static hold at peak contraction, immediately into 3 6-seconds negative reps

Hit 1 set of Overhead Rope Extensions hitting 8 normal reps with a 2-1-2 protocol, immediately into 4 X-reps in the stretched position, immediately into 2 6-seconds negative reps

Got in 1 set Triceps Press Downs hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 x-reps at the mid-point position, immediately into a 10 seconds static hold at peak contraction, immediately into 1 6-seconds negative rep

Got in 1 set per side for 1-arm Cable Biceps Curls hitting 10 normal reps with a2-1-2 protocol, immediately into 4 X-reps in the stretch position, immediately into 3 6-seconds negative reps

Then hit 1 set of Barbell Biceps Curls hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 X-reps at the mid-point position, immediately into a 10 seconds static hold at 2/3s of the way to lock out, immediately into 1 6-seconds negative rep

Hit 1 set per side for 1-arm DB Hammer Curls hitting 10 normal reps with a 2-1-2 protocol, immediately into 4 x-reps at the mid-point position, immediately into a 5 seconds static hold at 2/3s of the way to lock out, immediately into 1 6-seconds negative rep

Great night!!