Tuesday Dec 3rd night

Great training tonight!!

The protocol for everything but the abdominal work is the same:

The first set is aiming for 10-12 reps taking a full 5 seconds to lift the weight and a full 5 seconds to lower it on each rep

The second set is meant to be as heavy as possible for the 6-8 rep range

Then the third set is meant to go for the burn, hitting failure at the15-20 rep range

Here's the moves:

Hit 3 sets of Weighted Straight Bar Dips getting 5, 8 and 20 reps respectivley

Got in 3 sets of 2, 6 and 20 for Barbell Floor Press

Hit 3 sets of 10, 12 and 20 per side for 1-arm Half Jack Knife Cable Chest Flies

Got in 3 sets of 10, 7 and13 for Wide Grip Lat Pull Downs

Hit 3 sets of 10, 7 and 10 for Straight Arm Rope Lat Pulls

Got in 3 sets of 10, 10 and 20 per side for 1-arm DB and KB Bent Rows

Hit 3 sets of 9, 10 and 20 for Barbell Bent Rows

Got in 2 sets of 15 for Barbell Shrugs

Then hit 3 sets of 20 for Pelvic Rocks

Got in 3 sets of 15, 12 and 10 for V-ups

Finished up with Joint Mobility work

Great night!!