Thursday Sept 26th night

Great training tonight!!

Started out with a super set, going directly from the first movement into the second without any rest. They were:

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

b.) 1 set of Feet Close Barbell Back Squats hitting 15 normal reps with a 2-1-4 protocol immediately into 4 x-reps in the mid-point position.

Then hit 1 set per side for 1-leg Negative Leg Extensions hitting 8 6-seconds negative reps per sdie

Moved onto 1 set of 15 for Leg Curls using the 2-1-4 protocol. Went easy on these to continue to let the hamstring heal.

Then hit 2 sets per side for Weighted 1-leg Slow and Paused Standing Calf Raises hitting 20 normal reps and 10 X-reps on the first set and 18 normal reps and 8 X-reps on the second

Moved onto another superset, going directly from the first movement into the second without rest. They were:

a.) 1 set per side of 1-arm Incline Cable Flies hitting 9 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the stretch position immediately into a 10 seconds static hold at peak contraction immediately into 5 6-seconds negative reps

b.) 1 set per side for 1-arm Negative Incline Presses getting 4 6-seconds negative reps on each side

Then hit 1 set per side of 1-arm Jack Knife Cable Flies getting 15 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the stretch position 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 12 normal reps using a 2-1-4 protocol immediately into 4 x-reps in the stretch position immediately into 2 6-seconds negative reps

Then got in 1 set on each side for 1-arm Negative Triceps Pressdowns hitting 5 6-seconds negative reps per side.

Great night!!