Tuesday, October 1, 2019

Saturday Sept 28th night

Great training tonight!!

Started out with a Super Set, going right from the 1st move into the 2nd with no rest in between. They were:

a.) 1 set of Straight Arm Lat Pulls hitting 9 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 1 6-second negative rep

Immediately into

b.) 1 set of Reverse Grip Lat Pulldowns hitting 9 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 1 6-seconds Negative rep

Then hit 1 set on each side for 1-arm Negative Standing Cable Rows, hitting 7 6-seconds Negative Reps per side

Moved onto 1 set of Machine Shrugs hitting 30 reps immediately into a 10 seconds Static Hold at peak contraction immediately into 6 6-seconds Negative Reps

Then hit a Super Set, going straight from the 1st move into the 2nd with no rest in between, they were:

a.) 1 set of DB Lateral Raises hitting 12 normal reps with a 2-1-4 protocol immediately into 6 X-reps in the mid-point position, immediately into a 10 seconds Static Hold at Peak Contraction immediately into 3 6-seconds negative reps

Immediately into

b.) 1 set of DB Upright Rows hitting 9 normal reps with a 2-1-4 protocol, immediately into 5 X-reps in the    mid-point position immediately into a 10 seconds Static Hold at the peak contraction position immediately into 4 6-seconds Negative reps

Then hit 1 set of DB Rear Delt Raises hitting 12 normal reps with a 2-1-4 protocol immediately into 5 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 Super Slow DB Biceps Curls with a static hold, taking 5 seconds to lift the weight from start to the middle, holding the middle for 10 second then taking another 5 seconds to lift the weight from the middle to the top. Then taking 5 seconds to lower the weight from the top to the middle, holding the weight at the middle for 10 seconds then taking another 5 seconds to lower the weight from the middle to the bottom.


Then hit 2 sets of Abdominal Reverse Crunch Roll-ups hitting 20 normal reps immediately into 20 1/2 reps on each set

Then hit 2 sets of 25 for Weighted Frog Crunches

Great nigh!!

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