Thursday Sept 19th night

Great training tonight!!

Started out with a Superset, hitting the 1st move and going immediately into the second one. They were:

a.) 1 set of Straight Arm Lat Pulls hitting 8 normal reps with a 2-1-4 protocol immediately into 4 x-reps at the stretched position immediately into a 10 seconds static hold at peak contraction immediately into 1 6-seconds negative rep

immediately into

b.) Reverse Grip Lat Pulldowns hitting 5 normal reps with a 2-1-4 protocol immediately into 4 x-reps at the mid-point position immediately into a 5 seconds static hold at peak contraction immediately into 1 6-seconds negative rep

Then hit 1 set of 1-arm Standing Cable Row Negatives per side hitting 8 6-seconds negative reps on each side

Moved onto Machine Shrugs hitting 26 normal reps immediately into a 15 seconds static hold at peak contraction immediately into 6 6-seconds negative reps

Moved onto another super set, moving right from the 1st move into the 2nd move with no rest. They were:

a.) 1 set of DB Lateral Raises hitting 10 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 4 6-seconds negative reps

immediately into

b.) 1 set of DB Upright Rows hitting 7 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 2 6-seconds negative reps

Then hit 1 set of DB Rear Delt Raises getting 10 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position immediately into a 10 seconds static hold at peak contraction immediately into 3 6-seconds negative reps

Moved onto 1 set of a Super Slow and Static Hold Barbell curl hitting 1 set with a 5 seconds lifting to the mid-point a 10 seconds hold at the middle a 5 seconds lifting to the top followed by a 5 seconds lowering to the midpoint, a 10 seconds hold at the middle and a 5 seconds lowering to the bottom

Then hit 2 sets of Abdominal Reverse Crunch Roll-outs, getting 20 slow and controlled reps followed immediately by 20 half reps on both sets

Got in 2 sets of Weighted Frog Crunches hitting 20 reps on each set

Great night!!