12/5 - 12/19 update

Noticed some nice changes over the past week or so. I'm leaning out and my strength keeps going up, so I know I'm making some nice progress. Weight as of yesterday was 177, so slowly dropping still. The diet has been easy to follow and hitting my numbers is pretty much systematic and goes without thought at this point lol. Plus, cardio is right on point (I'm getting used to it again) and I feel it could be helping with some of my lifts. Overall just been consistent the past week. Saturday my boss is taking myself and the guys out to a nice dinner for Christmas, so the diet might be a little bit higher on a few numbers, but mostly protein. I remember you said to keep any type of cheating reserved for holidays, so here's one of the only 2 that I'll have (plus I'm using TT-33 that I got through I-Force so that should help with damage control). Coming around to my second round on my 3rd routine, and already looking forward to what's next.

12/5
Back and Hams
Deads: 3 warms, 305 x 3, 350 x 3, 395 x 3, x 3
Barbell row: 2 warms, 225 x 8, 275 x 7, 295 x 6
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 265 x 10, x 10 (controlled 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio

12/6
Delts and Biceps
Push press: 3 warms, 135 x 3, 155 x 3, 175 x 3, x 4
Laterals: 2 warms, 55's x 7, x 7, x 7 (controlled motion, tried to minimize body language, but felt a bigger pump in my delts than normal because of this) (drop set, 2 drops)
Rear DB raise: 55's x 11, x 10, x 9
ss Barbell shrug w/out straps: 225 x 12, x 12, 275 x 9
Barbell curl: 2 warms, 95 x 7, 105 x 6, 110 x 6 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, 35's x 12
ss 1 arm preacher: 40 x 12, x 12, x 11
Ab work: 3 sets
20 mins cardio

12/7
30 mins cardio (15 intervals)

12/8
Quads and Calves
Squats: 3 warms, 335 x 5, 380 x 3, 425 x 1, x 1
Leg press: 1 warm, 928 x 13, x 12, 978 x 12
Bar lunge: 1 warm, 135 x 8, 175 x 6, 185 x 6
Leg extension: 1 warm, 250 x 10, x 10, x 10 (drop set, 3 drops to failure)
Donkey calf: 225 x 16, x 16, x 16, x 15, x 14
20 mins cardio

12/9
Chest and Tri's
Bench: 3 warms, 225 x 5, 255 x 3, 285 x 1, x 1
In. Db: 2 warms, 95's x 8, x 6
Flat pec deck: 1 warm, 165 x 12, 170 x 11, x 10 (drop set, 3 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 10, x 10 (drop set, 1 drop to failure)
Lying bar extension: 65 x 12, x 11
20 mins cardio

12/10
Back and Hams
Deads: 3 warms, 330 x 5, 375 x 3, 420 x 1, x 2
Close pulldown: 2 warms, 220 x 7, 230 x 6, x 5 (drop set, 2 drops)
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 275 x 11, x 9( 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio

12/11
Delts and Biceps
Push press: 3 warms, 140 x 5, 160 x 3, 180 x 1, x 1
Laterals: 2 warms, 55's x 8, x 7, x 7
Rear DB machine: 140 x 11, 160 x 10, x 10
ss Barbell shrug: 225 x 12, 275 x 11, 295 x 10
Barbell curl: 2 warms, 100 x 6, x 6, x 5 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 10, x 10
ss 1 arm preacher: 40 x 12, x 12, x 13
Ab work: 3 sets
20 mins cardio

12/12
Quads and Calves Deload
Squats: 3 warms, 4 working
Hack Squat (someone actually broke the leg press, go figure) : 1 warm, 240 x 14, 290 x 12, x 12
Bar lunge: 1 warm, 135 x 8, 185 x 7, x 7
Leg extension: 1 warm, 255 x 10, x 9, x 9 (drop set, 2 drops to failure)
Seated calf: 160 x 16, x 15, x 15, x 15, x 13 (drop set, 1 drop to failure)
20 mins cardio

12/13
30 mins cardio (15 intervals)

12/ 14
Chest and Tri's deload
Bench: 3 warms, 4 working
In. Db: 2 warms, 95's x 9, x 8
Flat pec deck: 1 warm, 170 x 10, x 10, x 9 (drop set, 2 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 10, 70 x 7 (drop set, 2 drops to failure)
Lying bar extension: 65 x 12, x 9 (3 second negatives)
Ab and oblique work: 4 sets
20 mins cardio

12/15
Back and Hams deload
Deads: 3 warms, 4 working
Close pulldown: 2 warms, 230 x 7, 235 x 6, x 6 (drop set, 2 drops)
Straight arm pulldown: 57.5 x 12, 70 x 10, x 10 (Drop set, 2 drops to failure)
ss Bench row: 60's x 10, x 9, x 9 (3 count negative)
Lying leg curl: 2 warms, 150 x 8, 165 x 7, 170 x 5 (drop set, 1 drop to failure)
Stiff leg deads: 225 x 12, x 12, x 11, x 11 (5 count negative)
Db split squat: 45's x 12, x 12 (drop set, 1 drop)
25 mins cardio

12/16
Delts and Bi's deload
Push press: 3 warms, 4 working
Laterals: 2 warms, 55's x 8, x 8, x 8
Rear DB machine: 160 x 11, x 11, 170 x 10
ss Barbell shrug w/out straps: 225 x 12, 275 x 11, 315 x 10
Barbell curl: 2 warms, 110 x 6, x 6, x 7 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, x 11
ss 1 arm preacher: 45 x 11, x 11, x 11
Ab work: 3 sets
20 mins cardio

12/17
Cardio, 15 min. intervals (30 mins total)

12/18
Quads and Calves
Squat: 3 warms, 295 x 5, 340 x 5, 385 x 5, x 4
Leg ext.: 1 warm, 240 x 10, 260 x 8, x 7
Front squat (to box) : 2 warms, 145 x 8, 165 x 7, 185 x 5
Sissy: 3 sets, x 13, x 12, x 12
Seated calf: 135 x 28, x 27, x 27, x 26, x 24
15 mins cardio

12/19
Chest and Tri's
Bench: 3 warms, 200 x 5, 230 x 5, 250 x 5, x 4
Flat Hammer (DC sets): 1 warm, 200 (x 8, x 6, x 3 ), 190 (x 8, x 6, x 4 )
Slight in. Db press: 2 warms, 85's x 8, x 7
In. fly: 45's x 10, x 10
Db close press: 2 warms, 75's x 9, x 8, x 7
Reverse pressdown: 1 warm, 62.5 x 10, x 10, 70 x 8 (drop set, 2 drops to failure)
1 arm rope: 15 x 13, x 12 (drop set, 2 drops to failure; 3 sec. negatives)
Ab work: 3 sets
20 mins cardio

Weight as of 12/19 was 175.5, so weight keeps coming off, but it's really slow so I know I'm moving in the right direction.

Catch up to 12/5

Ok, so with sickness to end November, finals this week, a lot of school work this past week, and things with the fraternity sucking up other free time, here's my catch up lol. Busy but can't say I've ever been more productive and really pleased with that much. Stepped on the scale yesterday and I'm down to 180.5 (and with the new changes I'm guaranteed to really start leaning out). Strength has been solid and moving along in the 531 scheme. On some movements I lowered the weight a bit as I realized my form for some wasn't quite perfect, and I wasn't focusing on the contraction and negative and such. Sometimes I guess it's hard to remind myself: I'm a bodybuilder, not a powerlifter, and stimulation of the muscle is what I want. Anyway, not much else to report, feeling good and will feel better after finals are over.
--Side note: actually did get a workout in on 11/23. I felt better later in the day and did quads and calves for a deload just to get my system back up to normal, so I actually wasn't out of commission on that day lol. If anything it helped speed up my recovery.

11/23-11/26
-Repeated deload week just to ease back into things after being sick.

11/27
--Leg press might seem a little lower than normal, but I was working on absolute full range of motion and controlling the negative. Still going hard, just considering a few other factors than weight lol.
Quads and Calves
Squats: 3 warms, 290 x 5, 340 x 5, 380 x 5, x 7
Leg press: 1 warm, 748 x 14, x 14, 878 x 13
Bar lunge: 1 warm, 135 x 8, 155 x 7, x 7
Leg extension: 230 x 11, 240 x 10, x 10 (drop set, 1 drop to failure)
Donkey calf: 215 x 18, x 18, x 18, x 17, x 16
15 mins cardio

11/28
Chest and Tri's
Bench: 3 warms, 195 x 5, 225 x 5, 250 x 5, x 5
In. Db: 2 warms, 85's x 8, 90's x 6
Flat pec deck: 1 warm, 150 x 12, 165 x 10, x 8 (drop set, 3 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 50 x 11, x 57.5 x 10
Lying bar extension: 60 x 12, x 10

11/29
Back and Hams
Deads: 3 warms, 285 x 5, 330 x 5, 375 x 5, x 6
Barbell row: 2 warms, 225 x 8, 275 x 7, 295 x 6
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 265 x 10, x 10 (controlled 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio

11/30
Delts and Biceps
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Laterals: 2 warms, 55's x 7, x 7, x 7 (controlled motion, tried to minimize body language, but felt a bigger pump in my delts than normal because of this) (drop set, 2 drops)
Rear DB raise: 55's x 11, x 10, x 9
ss Barbell shrug w/out straps: 225 x 12, x 12, 275 x 9
Barbell curl: 2 warms, 95 x 7, 105 x 6, 110 x 6 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, 35's x 12
ss 1 arm preacher: 40 x 12, x 12, x 11
Ab work: 3 sets
20 mins cardio

12/1
Cardio 30 mins steady state

12/2
Quads and Calves
Squats: 3 warms, 315 x 3, 360 x 3, 405 x 3, x 3
Leg press: 1 warm, 838 x 13, 928 x 13, x 12
Bar lunge: 1 warm, 135 x 8, 165 x 6, 175 x 5
Leg extension: 1 warm, 240 x 11, 250 x 10, x 9 (drop set, 2 drops to failure)
Donkey calf: 215 x 18, x 18, 225 x 16, x 15, x 15
20 mins cardio

12/3
--Didn't quite hit the numbers on this round for 3's on bench, so might be repeating the same weight through the next time to make sure I hit it.
Chest and Tri's
Bench: 3 warms, 210 x 3, 240 x 3, 270 x 2, 265 x 3
In. Db: 2 warms, 90's x 9, x 6
Flat pec deck: 1 warm, 155 x 12, 170 x 10, x 9 (drop set, 2 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 57.5 x 11, 62.5 x 9 (drop set, 2 drops to failure)
Lying bar extension: 65 x 11, x 10
20 mins cardio

12/4
Cardio
20 mins, 10 mins intervals

12/5 will be hitting Back and hamstrings....followed by all out studying for my microbiology final. Should be fun (not)

11/18 - 11/23

Been sick with something that my doctor thought was the flu, but antibiotics seem to be working against it, so I must have been lucky and not have gotten the flu. However, still has been annoying to deal with. Finished the deload and might repeat it to slowly get back into things. Took off again today just to make sure things dont kick up again. Will keep updates on when I start back up again. Keeping the diet tight and upping protein a little bit to compensate for the time off and such.

11/18

Back and Hams Deload

11/19
Delts and Biceps deload

11/20 - 11/23
Sickness kept me out of commission. Hoping I get to start up again on Thanksgiving

11/9 - 11/17

Catch up time since I've been busy with school, finals coming up, final projects, and becoming a founding father of a fraternity, it's been a week from hell, but not so much in a bad way, just backed up with stuff lol. Been busy lately but the diet and training haven't suffered at all. Weight is sitting at 185.5 right now, and strength keeps increasing. On my 531 deads I had to go raw since my straps broke, but still hit the 1 rep max, so I was really pleased and surprised at myself. On some movements I lowered the weight a bit to work on control and negatives; not going to let my ego get in the way. Took 1 day of the weekend off to work on group projects and give my body some rest. Felt really good through this stretch of the program. Like where I'm at and cardio has definitely helped me tighten up a bit. I know I'm not out of range for contest prep and will be able to bring a good package to the stage.

11/9
Back and Hams
Deads: 3 warms, 305 x 3, 350 x 3, 390 x 3, x 6
Lat pulldown underhand: 1 warm, 220 x 8, x 8, x 8
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 8
Rope pulldown: 140 x 11, x 1o, x 1o
ss 1 arm Db row : 90 x 10, x 8, x 8
Db leg curl: 60 x 10, 70 x 10, 75 x 9, x 8
Seated leg curl: 150 x 12, x 10(3 count negatives)
20 mins cardio

11/10
Delts and Biceps
Push press: 3 warms, 135 x 3, 150 x 3, 170 x 3, x 5
Front bar raise: 1 warm, 80 x 10, x 9, x 9 (drop set, 1 drop to failure)
Laterals up: 55's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 85's x 12, x 12, x 12
In. db curl: 2 warms, 45's x 6, x 6, 40's x 6 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 67.5 x 8, x 7
ss Concentration Curl: 40 x 11, 35 x 11, x 10
Ab work: 3 sets
20 mins stair climber

11/11
Quads and Calves
Squats: 3 warms, 335 x 5, 380 x 3, 420 x 1, x 2
Walking lunge: 1 warm, 80's x 10, x 10, 85's x 7
Leg extension: 1 warm, 255 x 10, x 9, x 8 (drop set, 3 drops to failure)
Smith Squat occluded: 185 x 18, x 17, x 13
Seated calf single: 145 x 20, x 18, 150 x 17 , x 16, x 16
15 mins stair climber

11/12
Chest and Tri's
Bench: 220 x 5, 250 x 3, 280 x 1, x 3
Chest dips: 4 sets bw + 30: x 9, x 8, x 8, x 6
Slight in db press: 80s x 11, x 10, x 7
ss w/ slight in. fly: 40's x 9, x 9, x 7
Tricep pressdown: 2 warms, 97.5 x 1o, x 9 (drop set, 3 drops to failure)
1 arm DB extension: 1 warm, 25 x 12, x 11
1 arm reverse pressdown: 25 x 13, x 12
Ab work: 3 sets
20 mins cardio

11/13
Back and Hams
Deads (no straps): 3 warms, 325 x 5, 370 x 2, 415 x 1, x 1
Lat pulldown underhand: 1 warm, 230 x 8, x 7, x 7
Hammer Strength rows: 1 warm, 450 x 8, 460 x 8, x 8
Rope pulldown: 150 x 10, x 9, x 9
ss 1 arm Db row : 90 x 9, x 8, x 8
Db leg curl: 60 x 10, 75 x 10, 80 x 10, x 8
Seated leg curl: 160 x 12, x 10 (3 count negative)
20 mins stair climbers

11/4
Off day/interval cardio

11/15
Delts and Biceps
Push press: 3 warms, 140 x 5, 160 x 3, 180 x 1, x 3
Front bar raise: 1 warm, 80 x 10, x 10, x 10 (rest pause set, x 7, x 3 )
Laterals up: 60's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 90's x 12, x 12, x 10
In. db curl: 2 warms, 45's x 6, x 6, x 6
Rope curl: 57.5 x 10, x 10, x 9 ( 3 second negative)
ss Concentration Curl: 40 x 11, 10, x 10
Ab work: 3 sets
20 mins cardio

11/16
Quads and Calves Deload
Squats: 3 warms, 4 working (last set 305 x 10 )
Walking lunge: 1 warm, 85's x 8, x 8, x 7
Leg extension: 1 warm, 250 x 10, 260 x 9, x 8 (drop set, 1 drop to failure)
Occluded Squat: 165 x 18, x 16, x 13
Seated calf single: 155 x 19, x 17, x 17, x 15, x 15
30 mins cardio

11/17
Chest and Triceps (deload)
Bench: 180 x 5, 3 working (last set, 205 x 10)
Chest dips: 4 sets bw + 35: x 10, x 9, x 9, x 7
Slight in db press: 85s x 12, x 11, x 8
ss w/ slight in. fly: 40's x 10, x 10, x 7
Tricep pressdown: 2 warms, 95 x 11, 105 x 10(drop set, 1 drop to failure)
1 arm DB extension: 1 warm, 30 x 10, x 11
1 arm reverse pressdown: 25 x 12, x 10 (3 second negative)
Ab work: 3 sets
10 mins cardio

11/1 - 11/8

Update since I've been busy with midterms, a sinus infection, and some other things. School work has been crazy the past few weeks and will be this way until final exams. But then I'll get some nice down time. And this week was stressful with presentations and projects. But here goes:

11/1
Back and Hams
Deads: 3 warms, 3 working
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 77.5x 10, x 10, x 8
ss seated row: 200 x 12, 210 x 10, x 10
Stiff leg db deads: 2 warms, 95's x 12, x 12, x 11(drop set, 1 drop to failure)
Leg curl: 1 warm, 180 x 10, 200 x 10, x 9
1 leg leg curl: 100 x 10, x 10
15 mins stair climber

11/2
Delts and biceps
Push press: 3 warms, 3 working
1 arm cable lateral: 2 warms, 25 10, x 11
Front Raise db: 45's x 12, x 12, 40's x 11
ss Upright row: 100 x 12, x 12, x 12
Hammer curl: 2 warms, 70's x 6, x 5, x 5
Close curl: 1 warm, 105 x 10, 115 x 10, 130 x 7
1 arm cable curl: 1 warm, 25 x 11, x 11 (drop set, 2 drops to failure)
Ab work: 4 sets
15 mins stair climber

11/3
Quads and Calves
Squats: 3 warms, 290 x 5, 330 x 5, 380 x 5, x 6
Walking lunge: 1 warm, 70's x 10, x 9, x 9
Leg extension: 1 warm, 240 x 10, 250 x 10, x 9
Smith Squat, close stance: 275 x 11, x 10, x 10
Seated calf single: 110 x 20, x 19, x 19, x 18, x 18

11/4
Chest and Tri's
Bench: 190 x 5, 220 x 5, 250 x 5, x 5
Chest dips: 4 sets x 8, x 8, x 8, x 8
Slight in db press: 75's x 10, x 9, x 6
ss w/ slight in. fly: 30's x 12, x 10, x 9
Tricep pressdown: 2 warms, 90 x 9, 95 x 8
1 arm DB extension: 1 warm, 25 x 10, x 10
1 arm reverse pressdown: 22.5 x 12, x 11
Ab work: 3 sets
20 mins cardio

11/5
Back and Hams
Deads: 3 warms, 280 x 5, 330 x 5, 370 x 5, x 7
Lat pulldown underhand: 1 warm, 220 x 7, x 7, x 6
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 6
Rope pulldown: 140 x 10, x 10, x 10
ss 1 arm Db row : 80 x 10, x 9, x 9
Db leg curl: 60 x 10, 70 x 10, x 9, x 8
Seated leg curl: 175 x 12, x 11 (drop set, 2 drops to failure)
20 mins stair climbers

11/6
Delts and Tri's
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Front bar raise: 1 warm, 80 x 10, x 9, x 9 (drop set, 1 drop to failure)
Laterals up: 55's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 85's x 12, x 12, x 12
In. db curl: 2 warms, 45's x 6, x 6, 40's x 6 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 67.5 x 8, x 7
ss Concentration Curl: 40 x 11, 35 x 11, x 10
Ab work: 3 sets
20 mins stair climber

11/7
Quads and Calves
Squats: 3 warms, 310 x 3, 360 x 3, 400 x 3, x 3
Walking lunge: 1 warm, 70's x 10, 80's x 10, x 9
Leg extension: 1 warm, 250 x 10, x 10, 255 x 8 (drop set, 2 drops to failure)
Smith Squat, close stance: 275 x 11, x 10, rest-pause (x 10, x 7, x 4)
Seated calf single: 130 x 20, x 18, x 16, x 16, x 15
15 mins stair climber


11/8
Chest and Tri's
Bench: 205 x 3, 235 x 3, 265 x 3, x 4
Chest dips: 4 sets bw + 25: x 9, x 8, x 8, x 7
Slight in db press: 80s x 11, x 7, x 5
ss w/ slight in. fly: 35's x 11, x 9, x 8
Tricep pressdown: 2 warms, 95 x 9, 105 x 7 (drop set, 2 drops to failure)
1 arm DB extension: 1 warm, 25 x 11, x 10
1 arm reverse pressdown: 25 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 3 sets
20 mins cardio

10/25 - 10/31

Solid sessions over the past week. Felt under the weather over the weekend and kept the diet tight. Weight is still at 187 and holding, and strength keeps increasing. Really busy week this week but still will be getting all my workouts in. I feel pretty good at the moment, the extra day off really served me well and helped me recover.

10/25
Chest and Tri's
Bench: 3 warms, 210 x 5, 240 x 3, 265 x 1, x 5
Sligh in. db press: 2 warms, 95s x 8, x 7
Flat bar (drop sets): 1 warm, 195 x 9 (drop set 135 x 10), x 7 (drop set, 135 x 10)
Incline Fly machine: 170 x 11, x 175 x 7
Close press DB: 2 warms, 70's x 9, x 8 (drop set, 50's x 10)
Rev. pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 10
1 arm rope press: 22.5 x 10, x 9 (drop set, 1 drop to failure)
Ab work: 4 sets

10/26
Back and Hams
Deads: 3 warms, 320 x 5, 365 x 3, 410 x 1, x 4
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 75 x 9, x 9, x 8
ss seated row: 200 x 12, 210 x 9, x 9
Stiff leg db deads: 2 warms, 95's x 11, x 10, x 10 (drop set, 1 drop to failure)
Leg curl: 1 warm, 180 x 10, 195 x 8, x 8
1 leg leg curl: 100 x 10, x 8

10/27
Delts and Bi's
Push press: 3 warms, 140 x 5, 160 x 3, 175 x 1, x 7
1 arm cable lateral: 2 warms, 25 10, x 10 (drop set, 2 drops to failure)
Front Raise db: 45's x 12, x 11, 40's x 11
ss Upright row: 100 x 12, x 12, x 11
Hammer curl: 2 warms, 65's x 6, 70's x 6, x 5
Close curl: 1 warm, 105 x 10, 115 x 9, x 9
1 arm cable curl: 1 warm, 25 x 11, x 9 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins stair climber

10/28
Quads and Calves (deload)
Squat: 3 warms, 3 working (final set, 310 x 10)
Leg extesion: 1 warm, 260 x 10, x 8, 265 x 6
Front squat (rest pause to a box): 1 warm, 185 x 7, x 4, x 3; 185 x 7, x 5, x 3; 185 x 8, x 5, x 3
Sissy squat: 3 sets, x 20, x 19, x 19 (3 count negative)
Calf seated high rep: 135 x 30, x 28, x 28, x 26, x 25 (drop set, 1 drop to failure)
10 mins stair climber

10/29 - 10/30
Off days

10/31
Chest and Tri's (deload)
Bench: 3 warms, 3 working (final set 195 x 14)
Sligh in. db press: 2 warms, 95's x 8, x 8
Flat bar (rest-pause): 1 warm, 185 x 10, x 7, x 5, 195 x 8, x 5, x 4
Incline Fly machine: 175, x 11, x 10
Close press DB: 2 warms, 80's x 8, x 8, x 7
Rev. pressdown: 1 warm,67.5 x 11, x 10, x 10
1 arm rope press: 22.5 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins stair climber

10/18 - 10/24

A little behind on my updates, but not much new to report. Just some solid sessions and overall good progress from workout to workout. Weight as of this morning was 187.5, but I still seem to be as lean as before, only fuller and harder. Really getting excited about where I'm at, and where I'll be come contest time.

10/18
Quads and Calves
Squat: 3 warms, 310 x 3, 350 x 3, 395 x 3, x 6
Leg extesion: 1 warm, 250 x 10, 255 x 9, x 9
Front squat: 1 warm, 185 x 8, x 8, x 6 (3 count negative)
Sissy squat: 3 sets, x 18, x 18, x 17
Calf high rep: 245 x 26, x 25, x 23, x 23, x 22
8 minutes cardio

10/19
Chest and Tri's
Bench: 3 warms, 195 x 3, 225 x 3, 250 x 3, x 6
Sligh in. db press: 2 warms, 90's x 10, x 8
Flat bar (drop sets): 1 warm, 185 x 10 (drop set 135 x 9), x 8 (drop set, 135 x 9)
Incline Fly machine: 170 x 12, x 11
Close press DB: 2 warms, 60's x 10, 70's x 9, x 8
Rev. pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 9
1 arm rope press: 20 x 13, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/20
Back and Hams
Deads: 3 warms, 300 x 3, 345 x 3, 390 x 3, x 7
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 65 x 8, 70 x 8, x 7
ss seated row: 200 x 12, x 10, x 9
Stiff leg db deads: 2 warms, 95's x 10, x 10, x 9
Leg curl: 1 warm, 180 x 9, 190 x 9, 195 x 7
1 leg leg curl: 95 x 12, x 9

10/21 - Off day

10/22 - Off day since I just wasn't feeling good. Didn't want to hit the gym unless I was going full tilt.

10/23
Delts and Biceps
Push press: 3 warms, 130 x 3, 150 x 3, 165 x 3, x 7
1 arm cable lateral: 2 warms, 25 10, x 8 (drop set, 2 drops to failure)
Front Raise db: 45's x 11, x 10, 40's x 11
ss Upright row: 100 x 12, x 11, x 9
Hammer curl: 2 warms, 65's x 6, x 6, x 6
Close curl: 1 warm, 105 x 9, x9, x9
1 arm cable curl: 1 warm, 22.5 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 4 sets

10/24
Quads and Calves
Squat: 3 warms, 330 x 5, 375 x 3, 420 x 1, x 4
Leg extesion: 1 warm, 250 x 10, 260 x 9, x 8
Front squat (negatives to a box): 1 warm, 185 x 7, 195 x 6, x 6 (4 count neg.)
Sissy squat: 3 sets, x 19, x 18, x 18 (3 count negative)
Calf seated high rep: 135 x 28, x 26, x 26, x 25, x 24 (drop set, 1 drop to failure)

10/11 - 10/17

10/11
Back and hams
Deadlifts: 3 warms, 3 working (deload), 295 x 13
Close grip pulldown: 2 warms, 230 x 7, x 7, x 6
Bench row: 65's x 10, x 10, x 9
ss Str. arm pulldown: 72.5 x 11, x 10, x 9
Leg curl: 2 warms, 210 x 6, 215 x 6, 220 x 6 (drop set, 1 drop to failure)
Stiff leg deads: 225 x 10, 275 x 10, 305 x 10, x 9
Db split squat: 45's x 12, x 12


10/12
Delts and Biceps
Push press: 3 warms, 3 working
Side lateral: 2 warms, 60's x 8, 65's x 8, x 8
Rear db raise: 55's x 12, x 12, x 12
ss Barbell shrug : 275 x 12, 315 x 10, x 9
Barbell curl: 2 warms, 125 x 6, 135 x 6, x 5
Seated alt db curl: 40's x 12, x 12, 35's x 11
1 arm preacher curl : 45 x 10, x 9, x 9
Ab work: 4 sets

10/13
Quads and Calves
Squat: 3 warms, 285 x 5, 330 x 5, 375 x 5, x 8
Leg extesion: 1 warm, 250 x 10, x 10, 255 x 8
Front squat: 1 warm, 185 x 7, x 6, x 6 (3 count negative)
Sissy squat: 3 sets, x 15, x 15, x 14
Calf high rep: 225 x 26, x 26, x 25, x 23, x 22

10/14
Chest ad Tri's
Bench: 3 warms, 185 x 5, 210 x 5, 240 x 5, x 8
Sligh in. db press: 2 warms, 90's x 9, x 8
Flat bar (drop sets): 1 warm, 185 x 8 (drop set 135 x 7), x 7 (drop set, 135 x 8)
Incline Fly machine: 170 x 11, x 9
Close press DB: 2 warms, 60's x 10, 65's x 10, x 9
Rev. pressdown: 1 warm, 62.5 x 10, x 10, x 9
1 arm rope press: 20 x 12, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/15 off day

10/16
Back and Hams
Deads: 3 warms, 280 x 5, 320 x 5, 365 x 5, x 9
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 60 x 8, 65 x 8, x 9
ss seated row: 180 x 12, x 11, x 11
Stiff leg db deads: 2 warms, 90's x 9, x 9, x 9
Leg curl: 1 warm, 170 x 10, 190 x 8, x 7
1 leg leg curl: 85 x 12, x 10

10/17
Delts and Biceps
Push press: 3 warms, 120 x 5, 140 x 5, 160 x 5, x 9
1 arm cable lateral: 2 warms, 25 x 8, 20 x 10 (drop set, 1 drop to failure)
Front Raise db: 40's x 11, x 10, x 10
ss Upright row: 90 x 12, x 11, x 11
Hammer curl: 2 warms, 60's x 6, x 6, 65's x 5
Close curl: 1 warm, 95 x 10, x 9, x 9
1 arm cable curl: 1 warm, 20 x 12, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/2 -10/10

Everything's been good, just a really busy week with 2 exams kept the updates off a bit. Plus a few projects I've been working on didn't help. But everything's been good, weight is holding steady, still sitting at 186. Hit all my numbers for 531 so I'll be able to progress again next time through. Now just going through my deloads, everything feels good though, and every workout has had some progression over the last. Diet has been on point for the most part. Overall I feel great and am happy with where I am.

10/2
Back and hams
Deadlifts: 3 warms, 295 x 3, 335 x 3, 380 x 3, x 6
Underhand pulldown: 2 warms, 220 x 7, x 6, 230 x 5
Bench row: 60's x 10, x 8, x 8
ss Str. arm pulldown: 57.5 x 12, 62.5 x 11, x 11
Leg curl: 2 warms, 190 x 6, 210 x 5, x 4
Stiff leg deads: 225 x 10, 245 x 10, 275 x 10, 295 x 8
Db split squat: 45's x 11, x 10

10/3
Delts and Biceps
Push press: 3 warms, 125 x3, 145 x 3, 160 x 3, x 8
Side lateral: 2 warms, 55's x 8, 60's x 8, 65's x 6
Rear db raise: 55's x 10, x 8, x 8
ss Barbell shrug: 225 x 12, 275 x 12, x 12
Barbell curl: 2 warms, 95 x 6, 115 x 6, 125 x 4
Seated alt db curl: 35's x 12, x 12, x 12
1 arm preacher curl : 40 x 10, x 9, x 10
Ab work: 4 sets

10/4
Quads and Calves
Squats: 3 warms, 325 x 5, 370 x 3, 410 x 1, x 4
Leg press: 1 warm, 928 x 12, 1038 x 12, 1058x 11
Bar Lunges: 1 warm, 135 x 8, 155 x 8, 165 x 7
Leg extension: 235 x 11, 250 x 10, x 10 (drop set, 2 drops to failure)
Standing calf: 225 x 15, 275 x 18, x 18, x16, x 15

10/5
Chest and Tri's
Bench: 3 warms, 205 x 5, 230 x 3, 255 x 1, x 6
Incline DB: 2 warms, 85's x 8, 90's x 7
Flat machine fly: 1 warm, 160 x 12, 170 x 10, x 7 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 11, 67.5 x 9
Lying bar extension: 75 x 12, 85 x 8
Ab work: 4 sets

10/6
Back and hams
Deadlifts: 3 warms, 315 x 5, 360 x 3, 400 x 1, x 5
Underhand pulldown: 2 warms, 220 x 7, 230 x 6, x 5
Bench row: 65's x 10, x 9, x 8
ss Str. arm pulldown: 67.5 x 12, x 10, x 10
Leg curl: 2 warms, 190 x 6, 210 x 6, 215 x 5
Stiff leg deads: 225 x 10, 275 x 10, x 10, 295 x 11
Db split squat: 45's x 12, x 10


10/7
Delts and Biceps
Push press: 3 warms, 135 x 5, 155 x 3, 170 x 1, x 4
Side lateral: 2 warms, 55's x 8, 65's x 8, x 7
Rear db raise: 55's x 12, x 12, x 12
ss Barbell shrug (bent over shrug variation): 275 x 12, x 12, x 10
Barbell curl: 2 warms, 95 x 6, 125 x 6, 135 x 4
Seated alt db curl: 40's x 12, x 10, 35's x 10
1 arm preacher curl : 45 x 9, x 8, x 8
Ab work: 4 sets

10/8
Off day

10/9
Quads and Calves
Squats: 3 warms, 260 x 5, 280 x 5, 300 x 5, x 13
Leg press occluded: 1 warm, 928 x 15, x 16, x 12
Bar Lunges: 1 warm, 135 x 8, 185 x 6, x 5
Leg extension: 235 x 11, 250 x 10, 255 x 10 (drop set, 2 drops to failure)
Standing calf: 285 x 18, x 17, x 16, x 14, x 14

10/10
Chest and Tri's
Bench: 3 warms, 160 x 5, 175 x 5, 190 x 5, x 16
Incline DB: 2 warms, 90's x 8, x 7
Flat machine fly: 1 warm, 170 x 11, x 10, x 9 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 67.5 x 12, x 11 (drop set, 1 drop to failure)
Lying bar extension: 75 x 12, 90 x 7 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins cardio

9/26 - 10/1

Another week of school, but overall wasn't too stressful. This term is definitely loaded so posts will be a bit more staggered. But everything is still proceeding as it should. Energy levels are solid and workouts yield gains, so I know I'm moving in the right direction. Latest weigh-in read 185, but strength is increasing, so it's probably just a pound of fat, or water/glycogen that was lost. Cardio has been up from walking to classes every day. Overall everything is going well. Hitting all my numbers and then exceeding them on the all out set. Really liking this 5-3-1 routine.
Two small things about the routine:
I'll be alternating barbell rows with the pulldown movement prescribed since deads are my leadoff movement. Also, for delts, I'll be using the push press as my leadoff movement.

9/26
Chest and Tri's
Bench: 3 warms, 175 x 5, 205 x 5, 230 x 5, x 9
Incline DB: 2 warms, 80's x 8, 85's x 7
Flat fly: 1 warm, 50's x 12, x 12, x 11
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 57.5 x 11, x 11
Lying bar extension: 75 x 10, x 7
Ab work: 4 sets

9/27
Back and hams
Deadlifts: 3 warms, 275 x 5, 315 x 5, 360 x 5, x 8
Barbell row: 2 warms, 225 x 8, 275 x 8, x 6
Bench row: 55's x 12, x 11, x 11
ss Str. arm pulldown: 57.5 x 11, x 11, x 10
Leg curl: 2 warms, 190 x 6, x 6, 200 x 4
Stiff leg deads: 225 x 10, 245 x 10, 275 x 10, x 9
Db split squat: 40's x 10, x 10

9/28
Delts and Biceps
Push press: 3 warms, 115 x 5, 130 x 5, 150 x 5, x 10
Side lateral: 2 warms, 55's x 8, 60's x 8, x 8
Rear db raise: 50's x 10, x 10, x 9
ss Barbell shrug: 225 x 12, 275 x 10, x 9
Barbell curl: 2 warms, 95 x 6, 105 x 6, 115 x 5
Seated alt db curl: 35's x 12, x 10, x 10
1 arm preacher curl : 40 x 10, x 8 x 7
Ab work: 4 sets

9/29
Off day

9/30
Quads and Calves
Squats: 3 warms, 300 x 3, 345 x 3, 390 x 3, x 6
Leg press: 1 warm, 928 x 12, 1018 x 10, 1038 x 10
Bar Lunges: 1 warm, 135 x 8, 145 x 8, 150 x 7
Leg extension: 235 x 11, 250 x 10, x 10 (drop set, 2 drops to failure)
Standing calf: 225 x 15, 275 x 18, x 16, x 15, x 13

10/1
Chest and Tri's
Bench: 3 warms, 190 x 3, 215 x 3, 235 x 3, x 7
Incline DB: 2 warms, 85's x 8, x 8
Flat machine fly: 1 warm, 160 x 11, 165 x 10, x 10 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 11, x 10
Lying bar extension: 75 x 12, 85 x 7
Ab work: 4 sets

9/21 - 9/25

Busy first week at school, so got a bit off track on here, but still kept records of all my workouts. Everything's been good workout wise and finished off the routine with the deload round. Not gonna post the numbers on the deloads except that last set, since the weights were significantly lower. Diet's been pretty good, had a few free meals over my birthday weekend, but didn't go too far out of my parameters. Upped all my 531 weights by 10 pounds, hoping to hit all my marks, although I don't anticipate coming up short. Overall I feel pretty good, although energy levels have been up and down all week (sleep schedule changes are probably responsible for this). Feeling good other than that though. Busy week ahead (this term is starting off really fast, so hoping to stay on top of everything I have lined up) but should be able to handle it.
   Just a few notes: swapping db lunges in for bar lunges since they dont allow any type of walking lunge with a barbell at Drexel, why I don't know, especially when I'm the only one in there half the time. Also, since dumbbells don't go past 100, if need be, certain movements will go to barbell to compensate. Not trying to get too far off the program, just making adjustments based on available equipment.

9/21
Chest and tri's
Bench press: 3 warms, 2 working, 185 x 5, x 14
Dips: bw + 25: x 10, x 10, x 9, x 9
Slight in. press: 80's x 8, x 7, 70's x 8
ss w/ Slight in. fly: 45's x 10, x 8. 35's x 11
Pressdown: 2 warms, 100 x 8, 100 x 9, x 8
1 arm Db ext.: 1 warm, 30 x 12, x 12
1 arm reverse pressdown: 25 x 12, x 12
Ab work 4 sets

9/22
Back and Hams
Deficit Deads: 3 warms, 2 working, 260 x 5, x 10
Hammer strength row: 2 warm, 450 x 8, x 8, x 8
Reverse grip pulldown: 1 warm, 220 x 10, x 10, x 10
Rope pulldown: 170 x 11, x 9, 160 x 10
ss w/ Db row: 100 x 10, x 10, x 10
Db leg curl: 55 x 10, 75 x 10, x 8, x 8
Seated leg curl: 170 x 12, x 10
10 mins cardio

9/23
Delts and Biceps
Db press: 3 warms, 2 warms, 75's x 5, x 14
Front raise underhand: 1 warm, 90 x 9, x 9, x 8
Db laterals: 55's x 5/20's x 5, 60's x 5/20's x 5, 60's x 5/20's x 5
In. Db curl: 2 warms, 45's x 5, 50's x 5, 50's x 5 (drop set, 1 drop to failure)
Rope curl: 67.5 x 10, x 9, 57.5 x 10
ss w/ conc. curl: 45's x 10, x 11, x 9
Ab work: 4 sets

9/24 - Off day

9/25
Quads and Calves
Squats: 3 warms, 285 x 5, 325 x 5, 365 x 5, x 6
Leg press: 1 warm, 928 x 12, x 12, x 11 (drop set, 1 drop to failure)
Lunges: 1 warm, 85's x 8, x 6, x 6
Leg extension: 235 x 11, 245 x 10, x 10
Donkey calf: 190 x 15, 200 x 15, 210 x 15, x 15, x 16 (drop set, 1 drop to failure)
5 mins cardio

9/12 - 9/20

Fell behind with my last week of work being hectic and moving into Drexel, but everything has been going really well and have hit all my goals so far for 531. Weight has been about the same and diet has actually been pretty good since going back to school. Planned out my meals a bit better and the school's meal programs have gotten better, making dieting a bit easier. Had 2 free meals over the weekend, but nothing too crazy. Energy levels are pretty good, just been tired adapting to classes and different sleep schedules. Overall seems like it will be a good term and I feel really good overall right now.

9/12
Back and Hams
Deficit Deads: 3 warms, 240 x 3, 270 x 3, 305 x 3, x 8
T-bar: 2 warms, 225 x 8, 270 x 7, 310 x 7
Underhand pulldown: 2 warm, 220 x 10, x 10, x 10 (4 count negatives)
Rope pulldown: 160 x 11, x 10, x 10
ss w/ Db row: 100 x 10, x 10, x 9
DB leg curl: 55 x 10, x 10, 70 x 10, x 9
Seated leg curl: 150 x 12, x 12 (drop set, 2 drops to failure)

9/13
Delts and Biceps
Db press: 3 warms, 75's x 3, 85's x 3, 90's x , x 6 
Barbell front raise underhand grip: 1 warm, 75 x 10, 85 x 10, x 8
DB laterals: 55's x 5 / 15's x 5, 55's x 5 / 15's x 5, 55's x 5 / 15's x 5
In. Db curl: 2 warms, 45's x 5, x 5, x 5 (drop set, 1 drop to failure)
Rope curl : 52.5 x 10, 57.5 x 10, x 8

ss w/ con. curl: 40 x 12, x 11, x 11
Ab work: 4 sets


9/14
Quads and Calves
Squats: 3 warms, 320 x 5, 360 x 3, 405 x 1, x 4
Lunges: 1 warm, 70's x 10, 75's x 10, x 12
Extensions: 1 warm, 240 x 10, x 10, 245 x 9
Hack squat: 360 x 12, x 11, x 11
Calf singles: 150 x 18, x 18, x 16, 160 x 17, x 14


9/15 Off day

9/16
Chest and Tri's
Bench: 3 warms, 195 x 5, 220 x 3, 250 x 1, x 6
Dips: b.w. + 20: x 10, x 10, x 9, x 8
Slight. In. Db: 75's x 10, x 9, x 7
ss w/ Flyes: 40's x 10, x 9, x 9
Tricep Pressdown: 2 warms, 95 x 10, x 10, 100 x 8
1 arm Db ext. : 1 warm, 30 x 12, x 12
1 arm underhand press: 25 x 12, x 10
Ab work: 4 sets


9/17
Back and Hams
Deficit deads: 3 warms, 255 x 5, 290 x 3, 325 x 1, x 7
Hammer Strength row: 2 warms, 450 x 8, x 8, x 8

Underhand pulldown: 2 warm, 225 x 10, x 10, x 10 ( 5 count negatives)
Rope pulldown: 160 x 11, x 11, x 10
ss w/ Db row: 100 x 10, x 10, x10
DB leg curl: 65 x 10, x 10, 75 x 10, x 9
Seated leg curl: 170 x 12, x 10 (drop set, 2 drops to failure)



9/18
Db press: 3 warms, 75's x 3, 85's x 3, 95s x 1, x 4 
Barbell front raise underhand grip: 1 warm, 75 x 10, 85 x 10, 90 x 8 (drop set, 1 drop to failure)

DB laterals: 55's x 5 / 15's x 5, 55's x 5 / 20's x 5, 55's x 5 / 20's x 5 (drop set, 1 drop to failure)

In. Db curl: 2 warms, 45's x 5, 50's x 5, x 5 (drop set, 1 drop to failure)
Rope curl : 52.5 x 10, 57.5 x 10, 62.5 x 7

ss w/ con. curl: 40 x 12, x 12, x 12

Ab work: 4 sets


9/19 Quads and Calves
Squats: 3 warms, 250 x 5, 275 x 5, 295 x 5, x 14

Lunges: 1 warm, 80's x 10, x 10, x 9

Extensions: 1 warm, 240 x 10, 250 x 10, x 9
V-squat: 340x 12, x 10, x 10

Calf singles: 150 x 18, x 18,  160 x 16, 175 x 15, x 15


9/20 Off Day 

9/7 - 9/11

Solid workouts and really liking the 531 so far. Noticing that I feel stronger in my other lifts and am noticing that my recovery seems to be getting better and better each day. Still throwing in drop sets on my other movements and working on negatives on others just to keep my body guessing and keep things fresh every workout. Squats and bench seem to responding really well, and really liking the deficit deads. Weight on 9/10 was sitting at 186 again, so the half pound drop before could have been water and glycogen. Energy levels are pretty high, and look to continue that when I move back to Drexel on Friday. Diet has been on point, had my 2 cheat meals this weekend and feel good; really happy with where I'm at right now.

9/7
Back and Hams
Deficit Deads: 3 warms, 220 x 5, 255 x 5, 290 x 5, x 8
T-bar machine (supported): 2 warms, 225 x 8, 290 x 6, x 5 (Drop set, 1 drop to failure)
Lat pulldown underhand: 2 warms, 220 x 8, x8,  x 7 (3 sec. negatives)
Db row: 100 x 10, x 9, x 9
ss with rope pulldown: 140 x 12, x 11, x10 (3 sec. negatives)
Db curl: 55 x 10, x 10, 65 x 8, x 7
Lying leg curl: 140 x 11, x 11 (Drop set, 3 drops to failure)
10 mins cardio


9/8
Delts and Biceps
High in. DB press: 3 warms, 60's x 5, 70's x 5, 80's x 5, x 9
Front raise barbell (underhand, elbow bent): 1 warm, 75 x 10, 85 x 10, x 9
Lateral up/down : 55's x 5 / 20's x 5, 55's x 5/ 15's x 5, 55's x 6/ 15's x 6
In. db curl: 2 warms, 45's x 6, x 5, x 6
Rope curl: 67.5 x 10, 62.5 x 9, x 7

ss w/ Concentration curl: 40 x 11, x 10, x 10
Ab work 4 sets


9/9
Quads and calves
Squats: 3 warms, 290 x 3, 335 x 3, 380 x 3, x 5
Walking lunge: 1 warm, 70's x 10, x 10, x 10
Leg extension: 1 warm, 220 x 10, 240 x 10, 250 x 8
Hack squat: 310 x 12, x 11, x 11
Calf singles: 160 x 15, x 15,  x 16, x 15, x 15 (1 set, bodyweight to failure)


9/10
Chest and Tri's
Flat bench: 3 warms, 185 x 3, 205 x 3, 235 x 3, x 8
Dips: b.w. + 20 lbs, x 10, x 10, x 9, x 7
Slight in. db press: 70's x 10, x 8, 60's x 10

ss w/ slight in. fly: 45's x 10, x 7, 40's x 8
Tricep pressdown: 2 warms, 95 x 10, 100 x 9, x 7
Db extension: 1 warm, 65 x 10, x 10
1 arm underhand pressdown: 22.5 x 13, x 12
Ab work 4 sets


9/11 off day, God bless America

9/6

Chest and Tri's
Great session to lead off this part of the 5's. Felt strong and got a sick pump from the workout. Dropped the weights a bit on the last set of slight incline movements, wanted to try and get more controlled reps and a good contraction, definitely felt it. Tri's were good and totally fried at the end. Overall a great session, weight was 185.5 after the workout.

Flat bench: 3 warms, 170 x 5, 195 x 5, 220 x 5, 220 x 9
Chest Dips: body weight x 10, b.w. + 20 for 10, x 9, x 7
Slight in. db press: 70's x 10, x 10, x 9
ss w/ Slight In. db fly: 45's x 11, x 8, 35's x 10
Tricep pressdown: 2 warms, 95 x 10, x 10, x 10 (Drop set, 2 drops to failure)
Seated db extension: 1 warm, 70 x 10, x 10
1 arm underhand extension: 22.5 x 13, x 11
Ab work: 3 sets

9/5

Quads and Calves
-Started off the first round of 5-3-1 with a bang, and really pleased with how I felt through the workout. No sleeves on my knees and still did all the weights that were called for and made improvements over the last time out. Busted my tail getting through the workout and the pump in my quads was insane. Scale said the same weight as a few days ago and feeling tighter. Energy levels dipped a little bit after the workout (a little more than usual) but that balanced out once I put some carbs back in me. Overall everything is going well.

Squats: 3 warms, 275 x 5, 320 x 5, 365 x 5, 365 x 6
Walking db lunge: 1 warm, 65's x 10, 70's x 10, x 10
Leg extension: 1 warm, 220 x 10, 240 x 10, 240 x 9
Hack squat: 240 x 12, 290 x 12, x 11
Calf singles: 130 x 15, 140 x 15, 150 x 17, x 17, x 15 (drop set, 1 set body weight to failure)

8/29 - 9/4 update

Everything's been going well as of late. Really liking the new routine and still adding in a few twists here or there to keep shocking my body (negatives, drop sets, varied time under tension). Weights were heavy, but a little lower on a few movements to emphasize the negatives and clean up form a little bit (I'd rather swallow my ego and make progress than try and throw around heavy weights and stagnate due to poor form). Energy has been up as of late and weighed in today at 185.5, but my strength keeps going up, so I know I'm not losing muscle mass. Diet has been good, but will have 2 free meals this weekend to keep my metabolism going. Everything feels good and looking forward to throwing the 5-3-1 into this new routine, should be interesting. 9/4 will be an off day as I'll be walking around Center City for most of the day with some friends, so there's my cardio for the day lol.

8/29
Delts and Biceps
DB press: 3 warms, 95's x 8, x 7, x 7
Cable lateral: 2 warms, 27.5 x 8, x 8 (drop set, 1 drop to failure)
Seated rear delt: 1 warm, 50's x 10, x 9, x 9
ss w/ upright row: 1 warm, 90 x 11, x 11 (3 sec. negative)
Hammer curl: 2 warm, 65's x 6, x 6, x 5
Close curl: 1 warm, 110 x 9, x 8, x 8 (drop set, 1 drop to failure)
1 arm cable curl: 30 x 11, x 11
Ab work: 4 sets

8/30
Quads and Calves
Hack squats: 3 warms, 330 x 8, x 8, 420 x 5
Walking DB lunge: 1 warm, 60's x 10, x 10, 65's x 9
Leg extension: 1 warm, 210 x 10, 225 x 10, 240 x 8 (drop set, 1 drop to failure)
Squat: 275 x 12, x 12, x 12 (made sure my backside was as deep down as possible lol, really burned)
Calf singles: 130 x 19, x 19, x 18, x 16, x 16

8/31
Chest and Tri's
Flat Barbell bench: 3 warms, 225 x 6, 235 x 6, 240 x 4 (drop set, 1 drop to failure)
Chest dips: body weight x 10, b.w. +15 x 8, x 8, x 8
Slight in. db press: 70's to failure, 3 sets (x9, x 9, x 7)
ss with " " db fly: 45's to failure, 3 sets (x 11, x 9, x 8)
Tricep pressdown: 2 warms, 100 x 8, x 8, x 6
1 arm Db ext. : 1 warm, 30 x 10, x 9
1 arm underhand press: 22.5 x 11, x 10
Ab work 3 sets

9/1
Off day, still was pretty sore, so gave my hammies an extra day to rest before back and hams day

9/2
Back and Hammies
T-bar (machine, body stabilized): 3 warms, 180 x 8, 215 x 6, 225 x 5
Lat pulldown palm up: 2 warms, 220 x 8, x 8, x 6 (3 sec. negatives)
1 arm db row: 95 x 10, x 10, x 9
ss w/ rope pulldown: 180 x 10, 160 x 10, x 9
Elevated Deads: 3 warms, 275 x 5, x 5, x 5 (4 sec. negatives)
Db leg curl: 45 x 10, x 10, x 9, x 9
Leg curl (lying): 140 x 12, x 11
10 mins cardio

9/3
Delts and Biceps
High in. Db press: 3 warms, 85's x 6, 90's x 6, x 6
Front raise barbell: 1 warm, 85 x 10, x 10, x 9
Side lateral up: 45's x 5, 50's x 5, x 5 (3 sec. negatives)
ss with: ---Down (top to mid range of motion): 20's x 5, x 5, x 5 (3 sec negs.)
Db shrug: 1 warm, 100's x 12, 105's x 11, x 10
In. db curl: 2 warms, 40's x 6, 45's x 5, x 5 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 52.5 x 9, x 8
ss with Concentration curl: 35 x 11, x 11, x 10
Ab work: 4 sets

9/4
Off day, but walking around the city will serve as plenty of cardio

8/23 - 8/28

Just posting the numbers from my past workouts since this week was hectic. Food poisoning switched up the order of my last wave of the routine, tried to avoid squatting movements lol. Took one day off since my dog and grandmom both had to go to hospitals. Feeling better now and will try to keep on top of things from now on.

8/23
Chest and Tri's
Flat DB: 3 warms, 110 x 6, x 6, x 5
Slight in. Db: 2 warms, 85's x 8, x 8
Flat bench: 1 warm, 225 x 8, 230 x 7 (drop set, 185 x 8, 145 x 7 )
Incline Fly: 55's x 10, x 10
Close press: 2 warms, 165 x 6, 175 x 6, x 5
Reverse pressdown: 1 warm, 67.5 x 11, 72.5 x 9, x 9
1 arm rope: 22.5 x 11, x 11
Ab work 4 sets

8/24
Back and Hams:
Pull ups: 4 sets
Barbell rows: 2 warms, 315 x 8, 345 x 7, 345 x 7
Rope pulldown: 1 warm, 190 x 8, x 8, x 8
Straight arm pulldown: 62.5 x 12, 67.5 x 11, 72.5 x 10
Stiff leg dead: 225 x 10, 255 x 10, x 10 (4 sec. negatives)
Db leg curl: 2 warms, 55 x 9, x 9, x 8

8/25
Delts and Biceps
Db press: 3 warms, 90's x 8, x 8, x 7
Cable laterals: 2 warms, 27.5 x 9, x 10
Rear delt DB: 1 warm, 45's x 11, x 11
ss with Upright row: 1 warm, 90 x 11, x 11
Hammer curl: 2 warms, 65's x 6, x 5, x 5
Close curl: 1 warm, 100 x 9, x 9, x 9
1 arm curl machine: 45 x 11, x 10
Ab work 4 sets

8/26
Chest and Tri's
Flat DB: 3 warms, 110 x 6, 115 x 6, x 5
Slight in. Db: 2 warms, 90's x 9, x 8
Flat bench: 1 warm, 225 x 8, 235 x 7 (drop set, 185 x 8, 145 x 7 )
Incline Fly: 60's x 10, x 10 (3 sec. negatives)
Close press: 2 warms, 185 x 6, x 6, x 5
Reverse pressdown: 1 warm, 67.5 x 11, 77.5 x 9, x 9
1 arm rope: 25 x 11, x 11
Ab work 4 sets

8/27
Back and Hams (sickness made me avoid squatting)
Pull-ups: 4 sets to failure
Barbell rows: 2 warms, 315 x 8, 350 x 6, x 6
Rope pulldown: 195 x 8, x 8, x 7 (3 sec. neg.)
Straight arm pulldown: 67.5 x 12, 72.5 x 10, 77.5 x 10
Db leg curl: 2 warms, 60 x 9, 65 x 8, x 8
Stiff leg dead: 225 x 11, 275 x 10, x 10 (4 sec. negatives)
10 mins cardio

8/28
Off day due to the hurricane and the gym being closed

8/19 - 8/22
Solid workouts over the past few days, even though I was down the shore to visit with my grandfather. Good visit and he was in good spirits, so that made things much more enjoyable. Switched up the order of chest and quad days due to the lack of a heavy duty leg press at the shore gym. Still got in some great sessions, then took off sunday since I was up early and tired from the drive back home. Monday was a great session and almost on the last wave of the last routine, so looking forward to starting a new routine off soon. Weight is still at 185, and diet has been good, minus 2 cheat meals while down the shore, but nothing crazy. In good spirits as of late and feeling pretty good, just a little tired from work and all the moving around lol.

8/19
Delts and Biceps
Db press: 3 warms, 90's x 8, x 7, x 6
Cable laterals: 2 warms, 25 x 9, x 9 (drop set, 2 drops to failure)
Upright row: 1 warm, 95 x 10, x 10
ss with Db rear delt fly: 1 warm, 45's x 11, x 10
Hammer curl: 2 warms, 65's x 6, x 5, x 5
Close curl: 100 x 9, x 9, x 9
1 arm preacher machine: 50 x 11, x 9 (drop set, 1 drop to failure)
4 sets ab work

8/20
Chest and tri's
Flat db bench: 3 warms, 110's x 6, x 6, 115's x 6
Slight in. db press: 2 warms, 85's x 9, x 9
Flat bench: 1 warm, 225 x 8, 235 x 7 (drop set, 185 x 8, 135 x 12 )
Incl. fly: 55's x 12, x 12 (4 sec. neg)
Close press: 2 warms, 165 x 8, 175 x 6, x 6
Reverse pressdown: 1 warm, 72.5 x 11, x 11, x 11
1 arm rope: 22.5 x 10, x 10

8/21 Off

8/22 Quads and calves:
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 10, x 10
Squats (occluded) : 2 warms, 185 x 20, x 17, x 16
Extensions: 1 warm, 195 x 10, 230 x 10, 235 x 9
Lunges: 115 x 12, x 12, x 12 (3 sec. neg)
Seated calf: 135 x 30, x 30, x 28, x 27, x 27
4 sets ab work

8/14 - 8/18

Going to just post the numbers and such from my workouts. It's been a rough week with work, doctor's appointments, and family issues. Heading down the shore on friday for a weekend to see my grandfather, who's not been well lately, hoping tests he had done come back clear. Will be working out while down there as well. Been tired but feeling pretty good lately otherwise. Weight is holding at 185. Workouts have been solid and diet has been on, just been a very tough week. Hoping things settle down so my posts won't be as sporadic. August has just been a rough month in the family, so hoping everything settles down soon. 8/17 and 8/18 are off days, the 17th because a TDS equipment order came in at work the day prior, and I felt really sore from that coupled with training back on the same day. Did some foam roller work and felt good. 8/18 is a full day of work and a few doctor's appointments in the morning and evening, will probably just throw some cardio in at the end of the day.

8/14
Quads and calves
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 9, x 8
Squats: 2 warms, 315 x 8, 345 x 7, 355 x 6
Extensions: 1 warm, 225 x 10, 230 x 9, x 9
Lunges: 60's x 12, x 11, x 12
Seated calf: 135 x 28, x 28, x 27, x 26, x 26 (3 sec. negatives)

8/15
Chest and Tri's
Flat DB press: 3 warms, 110's x 8, x 6, x 6
Slight. In. Db: 2 warms, 85's x 9, x 9
Flat bench: 1 warm, 225 x 8, 230 x 7 (drop set, 185 x 8, 135 x 8)
In. Fly: 50's x 12, x 12 (3 sec. negatives)
Close grip bench: 2 warms, 155 x 8, 165 x 8, x 6
Reverse pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 11 (drop set, 1 drop to failure)
1 arm rope: 17.5 x 13, x 11
Ab work: 4 sets

8/16
Back and Hams
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 8, 315 x 8, 345 x 7
Rope pulldown: 1 warm, 160 x 8, 180 x 6, x 5 (3 sec. negatives)
Str. Arm pulldown: 57.5 x 12, 67.5 x 11, x 10 (3 sec. negatives)
Stiff leg deads: 275 x 12, 295 x 10, x 10 (3 sec. negatives)
Db leg curl: 2 warms, 50 x 10, x 10, x 9 (3 sec. negatives)
10 mins cardio

8/17 and 8/18 are off days for the reasons stated above

8/11-8/13

Catch up since I haven't posted in a few days. First off, 8/13 was an off day mostly since my back was a little tense and didn't want to aggravate it by squatting. Workouts have been solid and by being a stickler with myself on form and really focusing on the negative parts of the movements I feel as though I've made some good progress. Weight was at 185 yesterday so I know I'm on the right track. Everything has been feeling good and strength has been solid. Overall really pleased with where I stand. Diet has been on point and had a cheat meal this weekend, but only one, trying to just "cheat" by having more good food on one occasion and noticing I feel like I have more energy and just better overall.

8/11
Back and Hams
Pull-ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 8, 315 x 7, 335 x 7 (drop set, 1 drop to failure)
Rope pulldown: 1 warm, 160 x 12, 180 x 10, x 10 (drop set, 1 drop to failure)
Straight arm pulldown: 57.5 x 12, 67.5 x 11, x 10 (drop set, 2 drops to failure)
Stiff leg deads: 1 warm, 225 x 12, 275 x 12, x 11 (4 sec. negatives)
DB leg curl: 2 warms, 50 x 12, x 12 , x 11 (3 sec. negatives)
10 mins cardio

8/12
Delts and Biceps
Db press: 3 warms, 85's x 8, 90's x 8, x 6
Cable lateral: 2 warms, 22.5 x 8, x 8 (3 sec. negatives)
Rear delt DB: 1 warm, 45's x 11, x 10
super set 2/ Upright row (3 sec. negatives) : 1 warm, 80 x 12, x 12
Hammer curl: 2 warms, 55's x 6, x 6, x 6 (3 sec. negatives, 1 drop set to failure)
Close curl: 1 warm, 70 x 10, x 9, x 9 (3 sec. negatives)
1 arm cable curl: 22.5 x 11, x 11 (drop set, 2 drops to failure)

8/13
Off day. Worked the tightness out of my back with a foam roller and stretching, felt great!

8/7-8/9

Catch up time!
8/8
Quads and Calves
Great session to start off the new wave of the routine. Quads were burning and really got a great pump. Weights were a bit lighter but really focused on the negatives and control, and feel like it was better to swallow ego a bit in order to really work the target muscles. Felt different from other workouts but in a good way. Overall a great session

Leg press: 3 warms, 1018 x 10, x 10, x 10, x 8
Box squats: 2 warms, 315 x 7, x 6, 335 x 5
Leg extension (focus on neg.) : 190 x 10, 215 x 9, 220 x 9
Abductor/Adductor: 3 sets
Seated calf: 135 x 27, x 27, x 25, x 25, x 24 (worked on peak contraction and negative)

8/9
Chest and Tri's
Great workout to start this part of the routine. Went heavy and also made sure to work on controlling the negative and got a sick pump and my strength was solid throughout the workout. Arms were pumped to the max and really like this routine for chest. Solid session and ended with some abs

Flat Db press: 3 warms, 105's x 6, 110's x 6, x 6
Slight In. Db press: 2 warms, 80's x 10, x 9
Flat bench: 1 warm, 205 x 8, x 8 (drop set, 165 x 8, 135 x 8)
In. Fly: 55's x 8, x 7
Close grip bench: 2 warms, 155 x 10, x 10, x 9
Reverse pressdown: 1 warm, 67.5 x 9, 72.5 x 8, x 8
1 arm rope pressdown: 17.5 x 12, x 12
Ab work: 4 sets
10 mins cardio

8/10
Off day

8/5 - 8/6

Been busy but moving ahead in my personal trainer certification. Progress has been good training wise, and moving on to the last wave of the final routine. Taking the weekend off since I've been feeling good, but a little sluggish. Doing cardio to keep everything in place and making sure the diet is good. Had 2 cheat meals this weekend and feel better now. But now to catch up on my workouts:

8/5
Back and Hams
Great session that saw progress and a little variation on a few movements. Focused on the negatives here on a few movements, so the weights were slightly lower but got a great pump and used great form. Back was fried at the end but strength was good through the workout. Overall a great session and pleased with everything. Body weight was at 185.
Lat pulldown wide: 3 warms, 240 x 8, x 7 x 7 (drop set, 2 drops to failure)
T-bar: 2 warms, 270 x 7, 280 x 7, 300 x 5
Db deads: 2 warms, 105's x 10, x 10 (3 second negatives)
Close row (high) : 160 x 12, x 11, x 11 (3 second negatives)
Good morning: 185 x 11, x 11, x 10 (4 second negative)
Glute ham raise: 3 sets to failure
10 mins cardio

8/6
Delts and Biceps
Solid note to end this routine as I saw progress on most movements and have definitely noticed better fullness in my shoulders and arms from this routine. Overall everything felt good and I liked how I felt on this routine. Laterals have really added width to my frame and really focused on the negative on the cable upright rows this time, which gave me a sick pump. Also worked on the peak contraction on the incline curls. Great session, and ended with some ab work. Weekend will be off as I feel like my body could use more than a day of rest. Starting the new routine off on Monday with legs.
Laterals: 2 warms, 55's x 10, x 10, x 8 (drop set, 2 drop to failure)
High incline Db press: 2 warms, 90's x 10, x 9
Cable upright row: 1 warm, 67.5 x 10, x 9, x 9, x 8 (3 sec negative)
Incl. Db curl: 2 warms, 50's x 5, 45's x 6 x 5
Cable curl: 1 warm, 57.5 x 10, 62.5 x 9, x 9 (3 sec negative)
1 arm preacher machine: 50 x 11, x 10
Ab work: 4 sets

August catch up

Been busy between work and starting classes to earn my personal trainer certification. Training has been consistent and the diet has been really clean the past few days. Just going to post the numbers I've been hitting in my workouts and descriptions as need be. For the most part everything keeps feeling great and I've never felt, or looked better, in my opinion. Scale said 185 today and I look leaner than before! Been trying to cram in as much sleep as I can while still getting work done for my certification, which I hope to complete before going back to school, training, working, and keeping a bit of a social life lol. Work has been good, just long days, and training has been as intense as always. Overall I feel great and am happy with where I am, just trying to keep everything on track.

8/1
Delts and Biceps
Laterals: 2 warms, 55's x 9, x 8, x 8 (drop set, 2 drops to failure)
High In. Db press: 2 warms, 90's x 8, x 8
Cable upright row (3 sec. neg.): 1 warm, 67.5 x 10, x 10, x 9, x 8 (drop set, 1 drop to failure)
In. Db curl: 2 warms, 50's x 5, x 5, x 5
Cable curl (3 sec. neg.): 1 warm, 62.5 x 10, x 10, x 9
1 arm preacher: 50 x 11, x 10
Ab work: 3 sets
10 mins cardio

8/2
Quads and Calves
Squats: 3 warms, 315 x 8, 385 x 8, 395 x 6, x 6 (got really deep on these)
Hack squat: 2 warms, 415 x 8, x 8 (drop set, 2 drops to failure)
Sissy (occluded) : x 22, x 20, x 16, x 15
Abductor/adductor work: 3 sets each
Standing calf on smith: 315 x 20, 335 x 20, x 18, x 17, x 14
10 mins cardio

8/3
Chest and Tri's
Slight incline press: 3 warms, 225 x 8, 245 x 6, x 5 (drop set, 1 drop to failure)
In. Db: 2 warms, 85's x 10, x 9
Flat Db fly (3 sec. negatives) : 1 warm, 45's x 12, x 11, x 11 (drop set, 1 drop to failure)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope (overhead): 1 warm, 62.5 x 11, x 10, 57.5 x 11 (drop set, 1 drop to failure)
Lying bar ext. : 60 x 12, x 11
Ab work: 3 sets
10 mins cardio

7/28 - 7/31

Catch up time since I didn't have access to a computer down the shore. For reference, 7/29 was an off day

7/28
Quads and Calves
Squats: 3 warms, 315 x 8, 385 x 6, x 6, x 5
Hack squat: 2 warms, 330 x 10, 380 x 9 (drop set, 1 drop to failure)
Sissy squats: 4 sets occluded, x 22, x 20, x 16, x 15
Abductor/adductor: 3 sets each
Standing calf on smith: 315 x 20, x 19, x 17, x 15, x 14
10 mins cardio

7/30
Chest and Tri's
Slight incline press: 3 warms, 205 x 8, 225 x 8, 245 x 4 (drop set, 2 drops to failure)
In. Db: 2 warms, 85's x 9, x 8
Pec deck fly: 1 warm, 170 x 10, x 9, 160 x 11 (drop set, 2 drops to failure)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope (standing, overhead) : 1 warm, 57.5 x 12, x 11, x 11 (Drop set, 2 drops to failure)
Lying extension: 60 x 12, x 11
Ab work: 4 sets
10 mins cardio

7/31
Back and Hams
Lat pulldown underhand (3 second negative): 3 warms, 220 x 8, x 7, x 7 (drop set, 2 drops to failure)
T bar: 2 warms, 225 x 8, 270 x 8, x 8
Db deads: 2 warms, 105's x 10, x 10
Close row (high) : 180 x 11, x 10, x 10
Good morning: 225 x 11, x 11, x 10
Glute hams: 3 sets to failure
10 mins. cardio

7/26 - 7/27

Back and Hams
-Good session that saw gains on most movements and gave me a solid pump in my back and hams. Really like all the rowing-type movements in this routine and feel as though this has helped me most in terms of back development. T-bar felt really good and went heavier than last time out. Dumbbell deads felt great and made sure to get a squeeze at the top. Good mornings were solid and glute hams were good, last ed longer than last time. Finished up with some cardio.

Lat pulldown underhand: 3 warms, 240 x 7, x6, x 6 (drop set, 2 drops to failure)
T-bar: 2 warms, 225 x 8, 270 x 6, x 7
Db deads: 2 warms, 105's x 10, x 9
Close row seated: 200 x 11, x 11, x 10 (drop set, 2 drops to failure)
Good mornings: 205 x 11, 225 x 10, x 9
Glute hams: 3 sets to failure

7/27
Delts and Biceps
Saw some progress in this session and liking this part of the routine. Laterals haven't gone up in a while, but that's mostly because I'm working on being more strict and more controlling on the negative. Everything else seems to improve though and I'm getting wider, so it seems that this is working. Bicep work was great, again focused on the negative on a few movements, so lower weights don't mean I was taking it easy lol. Finished with abs and cardio.

Laterals: 2 warms, 55's x 8, x 8, x 8 (drop set, 2 drops to failure)
High in. DB press: 2 warms, 90's x 9, x 7
Cable upright row: 1 warm, 72.5 x 10, 80 x 9, x 8, x8 (drop set, 2 drops to failure)
Seated incline curl: 2 warms, 45's x 6, x 6, x 6
Cable curl w/ 3 sec negative: 1 warm, 62.5 x 10, x 9, x 8
1 arm preacher: 40 x 12, x 11
Ab work: 4 sets
10 mins cardio

7/25

Chest and Tri's
Great session that gave me a sick pump in my chest and tri's and yielded some gains. Felt strong throughout the workout and made sure to control negatives towards the ends of sets and really focused a bit on the stretch to try and stretch the fascia of the muscle bellies out a bit. Chest is definitely the fullest it's ever been, especially the upper chest. Tri's have really been a surprise, as the improvements I've made here have been great. Solid workout overall and ended with some abs and cardio. Weight was 184.

Slight incline press: 3 warms, 205 x 8, 225 x 7, 235 x 5 (drop set, 1 drop to failure)
In. Db: 2 warms, 85's x 9, x 8
Flat Db fly: 1 warm, 55's x 11, x 10, x 10 (drop set, 2 drops to failure)
Uneven push up: 2 sets to failure
Dips (holding 15 lb db btwn. legs) : 4 sets to failure
Rope: 1 warm, 72.5 x 9, x 8 (drop set, 2 drops to failure)
Lying bar extension: 60 x 12, x 12
Ab work: 4 sets
10 mins cardio

7/24

Quads and Calves
Solid session that built on last time out. Everything felt good and made progress while still being really slow and controlled with my movements. Knee felt good and moved at a pretty fast tempo. Drop sets really fried the quads and calves were burned out at the end. Overall a solid session

2 warm ups on leg extension
Squats: 2 warms, 315 x 8, 335 x 8, 365 x 7, x 6
Hack squat: 2 warms, 330 x 10, 390 x 9 (drop set, 1 drop to failure)
Sissy squat (occluded) : x 21, x 20, x 18, x 16
Split squat: 115 x 13, x 12, x 12 (drop set, 2 drops to failure)
1 set of leg extensions to failure, x 18
Standing calf on smith: 315 x 20, x 19, x 17, x 15, x 15
10 mins cardio

7/20 - 7/22

Been busy with stuff at work and had some family issues that had to be dealt with. Haven't missed a workout so I'm just gonna quick log the workouts from the past few days. Everything should be right back to normal now and over the past few days I've felt good, just tired yesterday due to the extreme heat lol. Weight is holding steady but I'm fuller and tighter, so I know i'm changing body composition. Overall just feel really good on this routine (one of my favorites).

7/20
Chest and Tri's
Slight incl. press: 3 warms, 205 x 8, 225 x 6, 235 x 5
In. DB: 2 warms, 85's x 8, x 8
Flat pec deck fly: 1 warm, 160 x 11, x 10, x 10 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 10, x 10, x 9 (drop set, 2 drops to failure)
Lying bar extension: 70 x 8, 60 x 11
Ab work: 3 sets

7/21
Back and Hams
Lat pulldown underhand: 3 warms, 240 x 8, x 6, x 5 (drop set, 2 drops to failure)
T bar: 2 warms, 225 x 8, 270 x 6, x 6
Db deads: 2 warms, 105's x 9, x 9
Close row (high) : 160 x 12, 180 x 11, 200 x 10
Good mornings: 185 x 12, x 12, x 11
Glute ham: 3 sets to failure
10 mins cardio

7/22
Delts and Biceps
Laterals: 2 warms, 55's x 8, x 8, x 8
High Incl. Press: 2 warms, 90's x 8, x 8
Cable upright row: 1 warm, 72.5 x 10, 80 x 9, x 9, x 8 (drop set, 2 drops to failure w/ negatives)
In. Db curl: 2 warms, 45's x 6 x 6 x 6
Cable curl: 1 warm, 72.5 x 10, x 9, x 9
1 arm preacher machine: 45 x 11, x 11
Ab work: 5 sets

7/18-7/19

Catch up time!

7/18
Delts and Biceps
Ended this routine on a high note, and through in a little variation this time around. Due to the gym being crowded, started off with hammer strength seated press. Went heavy and got a good pump. Seated laterals focused on the peak contraction and negative, so weights were down a bit, but barely. Biceps worked on the negative, making sure I got a 3 second negative on the bar curls. Everything else was solid and like the progress I saw over the course of this routine.

Hammer strength press: 3 warms, 180 x 8, 200 x 6, x 5 (Drop set, 2 drops to failure)
Seated laterals: 1 warm, 50's x 10, x 10 x 10
Front raise: 1 warm, 90 x 12, x 12
super set w/ rear delt: 1 warm, 40's x 11, x 11
Bar curl (3 sec. neg.) : 2 warms, 115 x 6, x 6, x 6
Rope curl: 1 warm, 80 x 10, x 9 x 9
1 arm concentration: 50's x 12, x 10
Ab work: 3 sets

7/19
Quads and Calves
Decided to sort of reset myself to help prevent the knee from acting up while allowing myself to make progress and grow. Squats were really deep (ATG) and form was perfect, really slow and controlled movement. Made sure to really pay attention to detail and form this time around and it helped me get an awesome pump. Everything felt really good and glad I decided to be objective with myself to try and help myself make greater progress. Ended with some light cardio.

2 sets leg extension to warm up
Squats: 3 warms, 315 x 8, 335 x 8, 345 x 7, 355 x 6
Hack squats: 2 warms, 330 x 10, 380 x 9
Sissy Squats (occluded) : x 20, x 18 , x 18, x 17
Lunges: 135 x 10, x 10, x 10
Calves on smith: 315 x 20, x 18, x 17, x 15, 275 x 17
8 mins cardio

7/15 - 7/16

Been busy with work but here's to catch up lol.

7/15
Chest and Tri's
Ended this part of the routine on a solid note. Made solid gains on most movements and got a great pump. Really looks like my upper chest is filling out nicely and like the way I'm looking. Added a little resistance on chest dips and last almost as long rep wise as last week. Tri's felt good and got a sick pump, and made strength gains, even if only small. Finished up with some ab work and weight was 184.

In. DB: 3 warms, 100's x 7, x 6, x 6
Flat bar: 225 x 10, x 10 (Drop set, 1 drop to failure)
Chest Dips: body weight + 15 lbs: 4 sets to failure
Rack push ups: 2 sets to failure
Tricep pressdown: 2 warms, 100 x 9, x 8 (Drop set, 2 drops to failure)
1 arm db extension: 1 warm, 30 x 12, x 12
1 arm reverse pressdown: 27.5 x 11, x 10
Ab work: 3 sets

7/16
Back and Hams
Solid session to end this leg of the routine on and switched a few things up this time around. Worked on deficits (2 in.) with a negative on deads, but the weights were still high. Focusing on the extra control and extend ROM gave me a great pump in my back. All other movements were great. Hamstrings were fried at the end and made gains here as well. Overall everything felt good and like where I stand right now. Seem to be full and hard and making a gradual change in body composition. My weight hasn't changed much but I am definitely noticing a difference.

Lat pulldown wide: 3 warms, 260 x 7, x 6, x 5 (drop set, 2 drops to failure)
Deficit Deads w. negative: 2 warms, 315 x 8, 335 x 8, x 7
Bench row: 70's x 10, x 9, x 9
Seated row (lat bar): 180 x 12, 200 x 10, 210 x 10
Lying leg curl: 2 warms, 170 x 9, 180 x 8, x 8
lying 1 leg curl: 80 x 12, x 11, x 11
10 mins cardio

7/14

Quads and Calves
Great workout to finish up this part of the routine. Knees felt great all the way through and no soreness or aggravation. Weights were just as high as the session before the deload and my quads actually got a better pump this time. Switched up split squats on the smith for split squats on the hack squat, which felt great. Overall everything felt solid, ended with some cardio.

Leg extension: 2 warms, 235 x 10, 245 x 9 (drop set, 2 drops to failure)
Front squat: 2 warms, 185 x 8, 205 x 8, 225 x 6, 245 x 4 (drop set, 1 drop to failure)
Sumo squat: 1 warm, 305 x 10, x 10, x 10
Split hack squat: 85 x 11, x 11, x 10
Seated calf single: 130 x 20, x 18, x 18, x 19, x 16
10 mins cardio

7/13

Delts and Biceps
Awesome session that saw progress across the board. Did the bar presses on a smith due to the gym being crowded (went later than usual). Laterals were strict and worked the negative a bit more than before, but no drop in weight. Biceps got a sick pump and increased the weight again this time around. Really feeling hard and tight as of late. Definitely see a difference over the last time I took progress pics. Have some, but want to wait until I'm done this whole routine before I take more and send them over. Finished up with some ab work, weight is at 183.5, but looking leaner.

Seated bar press: 3 warms, 155 x 8, 170 x 6, x 5 (drop set, 1 drop to failure)
Seated laterals: 1 warm, 55's x 10, x 10, x 10
Front raise: 1 warm, 90 x 12, x 12
super set w/ rear delt on bench: 1 warm, 35' x 12, x 12 (got a great squeeze and stretch on this one)
Bar curl: 2 warms, 125 x 6, x 6, x 6
Rope curl: 1 warm, 72.5 x 10, 80 x 8, x 8 (drop set, 2 drops to failure)
Concentration curl: 50 x 11, x 10
Ab work: 3 sets

7/12

Back and Hams
Solid workout that saw gains and also allowed for a bit of recovery at the same time. Did a deload on deads since my lower seemed a little tight, but still went heavy, and was super strict with form and the negative motion. Gains made on a few other movements and got a sick pump in my back and hamstrings. Strength felt good and overall everything seemed solid.

Lat pulldown: 3 warms, 240 x 8, 260 x 7, x 6 (drop set, 2 drops to failure)
Deads (deload) : 2 warms, 315 x 8, x 8, x 8
Bench row: 1 warm, 70's x 9, x 8, x 8
Seated row, lat bar: 180 x 12, 200 x 12, x 11
Lying leg curl: 2 warms, 150 x 11, 170 x 9, 180 x 8
Single lying leg curl: 75 x 11, x 10, x 10
10 mins cardio

7/10

Chest and Tri's
Awesome workout that saw gains over the last time out. Taking a bit of a deload to start this cycle helped me feel refreshed and I was able to go heavier this time around. Didn't want to deload here since I know my chest and triceps are areas I still need more work on in comparison to other body parts. Overall everything felt great and strength was solid through the workout. Pump was awesome and moved at a fast tempo. Still debating on the deload for back, which will be hit on Tuesday. I'll try to go based on how I feel after my off day on Monday.

Incline DB: 3 warms, 100's x 7, x 6, x 5
Flat bar: 2 warms, 225 x 8, x 8 (drop set, 2 drops to failure)
Chest dips: 4 sets to failure
Rack push ups: 2 sets to failure
Pushdown: 2 warms, 92.5 x 10, 97.5 x 8, x 8 (drop set, 2 drops to failure)
1 arm DB ext. : 1 warm, 30 x 12, x 11
1 arm underhand pressdown: 22.5 x 13, x 12
Ab work: 4 sets

7/9

Quads and Calves
Took today lighter, bit of a deload and used the occlusion principle. I still look full and tight but at the same time was feeling a bit run down, so I figured the break from the heavy weights would help a bit, and the occlusion would still allow me to make progress. Not going to list the weights since it was a deload but will list the reps. Weights were at about 65 to 70% of my relative maxes on the movements. Reps were higher and more controlled due to occlusion. Pump was ridiculous and really got a great workout in. Intensity was high and moved through things quickly. Chest and Tri's will be a normal workout, still haven't decided if I'm going to deload on the rest of the routine. Might just deload on deads for back day and bar press for shoulders (core lifts) to prevent myself from being set back.

Leg extensions: 2 warms, x 20, x 18
Front squats: 2 warms, x16, x 14, x 14, x 12 (drop set, x 10)
Sumo squat: 1 warm, x 20, x 18, x 14
Split squat: x 18, x 17, x 13
Seated calf: x 20, x 20, x 18, x 18, x 18
10 mins cardio

7/7-7/8

7/7
Back and Hams
-Great workout that saw improvements on all movements and a little variation on deads. I opted to give deficit deads a try and did 3 inch deficit deads. Got a great pump in my back from this and felt that it really helped my explosion off the ground. Hamstrings were really pumped and they seem to be much fuller than they were about a month ago. Overall liking where I'm at. My scale at home said 184; my gym still hasn't replaced the scale so hoping that my scale here isn't too far off.

Lat pulldown wide: 3 warms, 220 x 8, 240 x 7, x 6 (Drop set, 2 drops to failure)
Deads (3" deficit) : 2 warms, 315 x 8, 335 x 7, x 7
Bench row: 1 warm, 60's x 10, 65's x 8, x 8
Low seated row (lat bar) : 160 x 11, 180 x 10, 180 x 11
Lying leg curl: 2 warms, 160 x 10, 180 x 9, 185 x 8
1 leg seated curl: 85 x 11, x 10, 90 x 9
10 mins cardio

7/8
Delts and Biceps
Awesome session that saw gains across the board and gave me a great pump. I feel as though this particular routine gives me the best growth arm wise as my arms always seem fuller and tighter on this routine. Delt work was solid and got a great pump. Really feel as though my shoulders went from a weak point to almost being a strength. Bicep work was solid and liking how they're improving. Overall good session. Ended with some abo work.

Seated bar press: 3 warms, 155 x 8, 165 x 6, x 5 (drop set, 1 drop to failure)
Seated laterals: 1 warm, 55's x 10, x 9, x 9 (drop set, 1 drop to failure)
Front bar raise: 1 warm, 90 x 12, x 11
super set w/ Rear delt raise: 1 warm, 35 x 12, x 10
Bar curl: 2 warms, 125 x 6, x 7, x 7
Rope curl: 1 warm, 67.5 x 10, 72.5 x 8, x 8 (drop set, 2 drops to failure)
1 arm concentration curl: 45 x 11, x 11
Ab work: 3 sets

7/6

Chest and Tri's
Solid workout that built on last time very nicely. Upped the weights on most movements and got a great pump in my chest and arms. Strength was solid throughout and felt a lot stronger than last time. Incline is almost at 100's and everything else that goes to failure is lasting longer. Tri's felt good and full at the end. Finished up with some ab work at the end.

In. DB: 3 warms, 95's x 8, x 6, x 6
Flat bar: 2 warms, 225 x 8, x 7
Chest dips: 4 sets to failure
Rack push ups: 2 sets to failure
Pushdowns: 2 warms, 92.5 x 10, 97.5 x 8, 97.5 x 7 (drop set, 2 drops to failure)
1 arm DB: 1 warm, 30 x 11, x 10
1 arm reverse pressdown: 22.5 x 12, x 11
Ab work: 4 sets

7/5

Quads and Calves
Good session that built upon the first wave of the routine. Everything felt pretty good, left knee doesn't seem to be as bad anymore, so the tendonitis that has been acting up seems to be getting better. Strength was solid throughout and improved on most movements, even if only by a small amount of weight. Moved at a fast tempo and got a great pump in my quads and calves. Worked on the negative on the sumo squats and made sure to sort of sit in the bottom and explode up, so the weight was about the same as last week. Switched up calves and went with seated singles instead of singles on the hack squat, so the weight was a bit less but still got a great pump and hit a different angle of the muscle. Finished up with some light cardio. Still waiting for my gym to get a new scale to see where my weight is exactly, but it was 183 even at last check.

Leg extension: 2 warms, 240 x 9, 235 x 10
Front squats: 2 warms, 165 x 8, 195 x 8, 225 x 6, 240 x 5
Sumo squats: 1 warm, 275 x 11, 295 x 10, 300 x 9
Split squat (on hack squat): 110 x 11, x 10, x 10 (Drop set, 1 drop to failure)
Seated calf singles: 130 x 20, x 18, x 18, x 16, x 15
8 mins cardio

7/3-7/4

Back and Hams
Great workout to start this part of the routine off again. Strength has improved and everything felt good and energy held steady all the way through the workout. Deads were solid and all the hamstring work felt awesome. Definitely had a great pump in my lats and legs. Overall a great session.

Lat pulldown wide: 3 warms, 220 x 8, 240 x 6, x 5 (drop set, 2 to failure)
Deads: 2 warms, 315 x 8, 375 x 7, 395 x 6, 405 x 4
Bench row: 1 warm, 60's x 9, x 8, x 8
Low row: 180 x 12, 200 x 11, 210 x 10
Lying curl: 2 warms, 150 x 10, 160 x 9, x 8
Seat 1 leg curl: 80 x 11, 85 x 11, 85 x 10
10 mins cardio

7/4
Delts and Biceps:
Awesome session that saw progress over the last time I started this routine and really gave me an awesome pump. Strength was up and was solid all the way through the workout. Presses and the superset work gave me a sick pump and my biceps were pumped to the point they hurt. Overall really pleased. Note: the scale at my gym disappeared, so it probably got trashed. Wondering if my weight the past few weeks has been off, but we'll see when they get a new one in.

Seated bar press: 3warms, 135 x 8, 155 x 6, x 5
Seated laterals: 1 warm, 55's x 9, x 8, x 8
Front raise: 1 warm, 90 x 11, x 10
super set w/ Rear delt on bench: 40's x 8, 35's x 10
Bar curl: 2 warms, 115 x 6, 125 x 5, x 5
Rope curl: 1 warm, 57.5 x 10, 62.5 x 10, x 9
Concentration curl: 45 x 10, x 10
Ab work: 4 sets

7/1

Chest and Triceps

Great workout to start off this part of the routine and really pleased with the strength gains over the last time I worked through this routine. Chest felt really tight and pumped and arms were really full and vascular. Everything felt good and strength was solid all the way through the workout. Finished things up with ab work. 6/2 was an off day since I was visiting a friend in Wildwood.

In. DB press: 3 warms, 85's x 8, 95's x 6, 95's x 4

Flat bar: 2 warms, 225 x 8, x 5 (drop set, 2 drops to failure)

Chest dips: 4 sets to failure

Rack push ups: 2 sets to failure

Tricep pressdown: 2 warms, 92.5 x 9, 97.5 x 8, x 6 (drop set, 2 drops to failure)

DB extension (1 arm): 1 warm, 30 x 10, x 9

1 arm underhand pressdown: 27.5 x 9, 22.5 x 11 (drop set, 1 drop to failure)

Ab work: 4 sets

6/30

Quads and Calves
Great workout to start off the 2nd wave of this routine. Strenght has definitely increased and I'm really full and leaning out a bit more. Weight was 183 even after the workout, but I look bigger and fuller than before. Knees felt good so the tendonitis is not really playing much of a factor. Felt good all the way through the workout and finished up with some light cardio.

Leg extension: 2 warms, 235 x 10, x 9
Front squats: 2 warms, 165 x 8, 185 x 8, 205 x 7, 225 x 6
Sumo squat: 1 warm, 295 x 10, x 10, x 10
Split squat: 125 x 12, x 11, x 11
Calf singles: 225 x 16, x 15, x 15, x 15, x 15
10 mins cardio

6/29

Delts and Biceps
Great workout that closed out the routine. Weight is at about 183.5 and holding. Strength definitely seems solid. Finished up with cardio

DB press: 3 warms, 95's x 6, x 6, x 5
Cable laterals: 2 warms 27.5 x 10, x 8. drop set, 2 drops to failure
Seated Rear Delt: 1 warm, 55's x 10, x 10
super set w/ Upright row: 1 warm, 110 x 10, x 10
Hammer curl: 2 warms, 70's x 6, x 6, x 6
Close grip curl: 1 warm, 110 x 10, 120 x 10, x 9
1 arm curl machine: 75 x 12, 80 x 10 (drop set. 2 drops to failure)
10 mins cardio

6/28

Back and Hams
-Great session to really pump the back and fry the hams. Felt really good and strong today; body felt rested and fully ready to go. No soreness or pains anywhere and strength remained constant throughout the workout. Improved on pretty much everything and really felt full and tight today. Overall a great workout and ended with some abs.

Pull ups: 4 sets to failure
Barbell rows: 2 warms, 295 x 8, 315 x 8, 325 x 7
Rope pulldown: 1 warm, 200 x 6, x 6, x 6 (drop set, 3 drops to failure)
Straight arm pulldown: 72.5 x 12, 80.5 x 11, x 10 (drop set, 2 drops to failure)
Stiff leg bar: 295 x 12, 315 x 12, 335 x 10
DB leg curl: 2 warms, 65 x 10, x 10, x 9
Ab work: 4 sets

6/26

Quads and Calves
-Good workout to end this routine section on. Went heavy and noticed a little soreness in my left knee (this has given me problems ever since I played football back in high school, so it does flare up from time to time). Felt ok throughout the workout and got better as it progressed. Moved solid weights and form was spot on for everything. Quads have definitely gotten more dense and calves have gotten tighter too. Diet is on point and ended with some light cardio. 6/27 was an off day to really help my knees out, and it was worth it. Also felt a little run down, so the rest helped me out there too. 6/28 will be back and hams, since the order of the routine was changed up a bit.

Leg press: 3 warms, 1018 x 10, 1108 x 10, x 9, x 9
Squats: 2 warms, 315 x 8, 335 x 8, x 8 (drop set, 1 drop to failure)
Leg extension (occluded) : 130 x 20, 110 x 22, x 19 (Drop set, 3 drops to failure)
Lunges: 155 x 12, x 10, x 10
Calf work on hack squat: 330 x 30, 390 x 27, x 25, x 25, x 25
10 mins cardio

6/24

Chest and Tri's
-Decided to switch the order of the days to give my knees a little added rest and really glad I did, as my knees feel 100% better and my chest and tri's got a sick pump. Upped the weights again and really felt strong throughout the workout. Everything felt solid and really looked full and tight during this session. Vascularity was a bit more noticeable and incorporating drop sets really helped me go all out on this session to help wrap up this routine. Ended with some light cardio. 6/25 was a total off day and 6/26 will be quads and calves.

Flat DB: 3 warms, 115's x 6, x 5, x 5
Slight Incline DB: 2 warms, 90's x 8, 85's x 8
Flat bar: 1 warm, 215 x 10, x 9 (drop set, 185 x 8, drop set, 135 x 9)
Incline Fly: 60's x 12, x 11
Close grip bench: 2 warms, 165 x 10, x 9, x 9 (drop set, 1 drop)
Reverse pressdown: 1 warm, 67.5 x 12, 77.5 x 11, x 10 (Drop set, 2 drops to failure)
1 arm rope: 27.5 x 10, x 9 (drop set, 1 drop to failure)
10 mins cardio

6/23

Delts and Biceps
-Great workout that yielded gains over last time around. Got a great pump in my delts and biceps and strength stayed pretty solid all the way through the workout. Presses improved and really made sureto focus on the contraction on my biceps movements. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.

DB press: 3 warms, 90's x 8, 90's x 8, 90's x 6
Cable laterals: 2 warms, 27.5 x 9, 22.5 x 11 (drop set, 1 drop)
Seated rear delt: 1 warm, 55's x 11, 60's x 10
super set w/ upright row: 1 warm, 100 x 12, 100 x 12
Hammer curl: 2 warm, 70's x 6, 70's x 6, 70's x 5
Close grip curl: 1 warm, 110 x 10, x 10, x 9
1 arm curl machine: 75 x 11, x 10 (drop set, 2 drops)
Ab work: 4 sets

6/22

Back and Hams
Awesome workout that really pumped the back and fried my hamstrings. Made solid progress and really feel as though my hamstrings respond well to this program. Back seems to be tighter in certain spots and strength seems to be going up, and it stays consistent throughout the workout. Worked on the negatives on stiff legs a bit more so the weights were slightly lower. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.

Pull ups: 4 sets to failure
Barbell rows: 2 warms, 295 x 9, 305 x 8, 315 x 7 (drop set, 1 drop)
Rope pulldown: 1 warm, 180 x 8, 200 x 6, 200 x 5 (drop set, 2 drops)
Straight pulldown: 67.5 x 12, 72.5 x 11, 72.5 x 11 (Drop set, 2 drops)
Stiff leg bar: 295 x 11, x 11, x 11
Db leg curl: 2 warms, 55 x 11, 60 x 10, x 10
Ab work: 4 sets

6/21

Chest and Tri's
Awesome workout that left me really pumped and full. Moved through at a fast tempo and upped the weights on most movements. Strength was solid throughout and the pump was crazy. Chest was fried at the end and tri's were pumped til the hurt. Noticing that this program has really helped me focus on the long head of the triceps, one of my weaker points. Finished with some ab work and had one cheat meal today.

Flat DB: 3 warms, 110's x 6, 100's x 5, 105's x 6 (Drop set, 1 drop)
Slight in. DB: 2 warms, 85's x 9, 85's x 6
Flat bar: 1 warm, 215 x 8, 215 x 6 (drop set 185 x 6, drop set 135 x 9)
Incline Fly: 60's x 10, 60's x 9
Close grip press: 2 warms, 165 x 8, 165 x 7 (drop set, 145 x 10)
Reverse pressdown: 1 warm, 62.5 x 12, 67.5 x 11, 67.5 x 10 (drop set, 2 drops)
1 arm rope: 22.5 x 12, 22.5 x 10
Ab work: 4 sets

6/20

Quads and Calves
-Great workout that was a nice change of pace and really helped my knees feel a lot better. Went occluded on all movements and went for roughly double the rep range on all movements. The pump was insane and everything felt really good all the way through. Occluded on calves and that really burned them out lol. Finished with some light cardio. Weight is holding steady but I look a lot harder.

Leg press: 3 warms, 658 x 20, 708 x 18, x 18, x 17 (drop set, 2 drops)
Squats: 2 warms, 225 x 17, x 16, x 14 (drop set, 1 drop)
Leg extension: 135 x 18, x 18, x 15 (drop set, 3 drops)
Lunges: 65 x 16, x 16, x 13
Seated calf: 135 x 30, x 28, x 28, x 26, x 24
8 mins cardio (not occluded)

6/18

Delts and Biceps
-Had a great session and definitely improved a lot over the first time around. Was able to get the Dumbbells up for the seated presses a lot easier due to a spotter so I was able to move the weight up quite a bit. Everything else felt great and shoulders felt really pumped up. Bicep work was solid and made gains. Moved at a fast tempo and finished up with some ab work. Had 2 cheat meals this week but weight is still about the same.
6/19 will be a total off day and legs will be done on 6/20

DB press: 3 warms, 80's x 10, 90's x 7, 90's x 5
Cable laterals: 2 warms, 27.5 x 8, 22.5 x 9 (drop set, 2 drops)
Seated rear delt: 1 warm, 45's x 10, 45's x 11
super setted w/ up. row: 1 warm, 100 x 10, 100 x 10
Hammer curl: 2 warms, 65's x 6, 70's x 6, 70's x 5 (drop set, 1 drop)
Close grip curl: 1 warm, 100 x 10, x 10, x 10
1 arm cable: 32.5 x 11, x 11
Ab work: 4 sets

6/17

Back and Hams
-Great workout that built nicely on the previous session. Energy and tempo were high and everything felt pretty good. Noticing that my hams seem to really respond well to db leg curls. Back was really pumped and moved some great weights. Overall everything felt good, ended with some light cardio. Weight is still holding at 183.5 but definitely look and feel a little tighter, the extra carbs seem to be helping out.

Pull ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 10, 305 x 6, 310 x 5
Rope pulldown: 1 warm, 180 x 8, x 7, x 7 (drop set, 2 drops)
Straight arm pulldown: 57.5 x 12, 62.5 x 12, 67.5 x 10 (Drop set, 2 drops)
Stiff leg bar: 275 x 9, 305 x 8, 305 x 7
DB leg curl: 2 warms, 55's x 10, x 9, x 10
10 mins cardio

6/16

Chest and Tri's
Great workout and solid progress over the last time around. Energy and tempo were high and really like this routine because of the pump I get in my upper chest. All movements felt awesome and triceps were fried at the end of the session. Really pleased with everything so far as my weight is steady but I'm tighter than I was a week ago. Ended with some ab work

Flat Db press: 3 warms, 105's x 7, 105's x 6, 105's x 5
Slight In. Db: 2 warms, 80's x 9, 80's x 8 (drop set, 1 drop)
Flat bar: 1 warm, 205 x 9, 215 x 7 (drop set: 185 x 6, drop set 2: 135 x 8)
In. Fly: 55's x 11, 55's x 9
Close grip bench: 1 warm, 165 x 8, x 7, 145 x 8 (Drop set, 1 drop)
Reverse pressdown: 1 warm, 57.5 x 12, 62.5 x 11, 67.5 x 10 (drop set, 2 drops)
1 arm rope pressdown: 22.5 x 10, 22.5 x 10 (drop set, 2 drops)
Ab work: 4 sets

6/15

Quads and Calves
Great workout that built on the last time. Really felt good all the way through the workout and strength stayed pretty consistent all the way through. Energy and tempo were high and got a great pump in my quads. Worked on controlling the lunges and and leg extensions and that really gave me such a great pump in my quads. Calves were fried from the high rep work, did this on a hack squat machine. Overall a great session, finished with some light cardio.

Leg press: 3 warms, 1108 x 10, x 10, x 9, x 8 (Drop set, 1 drop)
Squats: 2 warms, 315 x 8, 335 x 7, 335 x 6 (drop set, 1 drop)
Leg extension (3 second negative): 165 x 11, 175 x 10, 175 x 10 (drop set, 3 drops)
Lunges: 130 x 14, x 12, x 12
Calf on hack squat: 330 x 28, x 27, x 27, x 26, x 25 (drop set, 2 drops)
8 mins cardio

6/12-6/13

6/12
Back and Hams
-Great session to lead off this part of the routine. Back and hams were really pumped and moved some solid weights. Really like barbell rows, probably one of my favorite back movements, and went heavy. Also liked the addition of straight arm pulldowns as I feel that this has definitely helped with lat width. Stiff leg deads and Db leg curls fried the hamstrings. Finished with cardio

Pull ups: 4 sets to failure
Bent over row: 2 warms, 275 x 8, 295 x 6, 305 x 5
Rope pulldown: 1 warm, 160 x 10, 180 x 8, 180 x 7
Str. arm pulldown: 57.5 x 11, x 11, x 11 (drop set, 3 drops)
Stiff leg bar deads: 225 x 12, 275 x 11, x 295 x 9
Db leg curl: 2 warms, 45 x 10, 55 x 8, 55 x 7 (drop set, 1 drop)
10 mins cardio

6/13
Delts and biceps
Awesome session to close out the first leg of the routine. Solid workout that fully pumped my shoulders and biceps. Love the supersets as they really pump up my shoulders and a little bit of my traps. Made sure form was good and controlled and moved some decent poundages. Overall everything felt great all the way through. Finished up with some ab work.

Db press: 3 warms, 80's x 8, 85's x 5, 80's x 6 (drop set, 1 drop)
Cable lateral: 2 warms, 25 x 10, 25 x 11 (drop set, 2 drops)
Seated rear delt: 1 warm, 35's x 12, 40's x 10
super setted with up. row: 1 warm, 90 x 12, 90 x 11
Hammer curl: 2 warms, 65's x 6, 65's x 5, 65's x 5 (drop set, 2 drops)
Close curl: 1 warm, 90 x 10, 100 x 9, 100 x 8
1 arm cable: 27.5 x 12, 32.5 x 10
Ab work: 4 sets

6/11

Chest and Triceps
-Great workout to start off being at home for the summer. Chest was really pumped and tri's were too. Everything felt awesome and my strength and endurance has definitely increased. Tempo was pretty high and moved some solid weights. Triceps were really pumped and vascular, felt really great. Overall just another solid session. Ended with some ab work

Flat db: 3 warms, 95's x 8, 105's x 6, 105's x 5
Slight incl. db: 2 warms, 80's x 8, 80's x 7 (drop set, 1 drop)
Flat bar w/ drops: 1 warm, 205 x 10 (1 drop set), 215 x 7 (drop set, 2 drops)
Incline fly: 50's x 12, 50's x 11
Close press: 2 warms, 165 x 6, 135 x 11, 135 x 10 (drop set, 1 drop)
Reverse pressdown: 1 warm, 45 x 12, 52.5 x 11, 52.5 x 10 (Drop set, 2 drops)
1 arm rope: 20 x 11, 22.5 x 10 (drop set, 1 drop)
Ab work: 4 sets

6/8-6/9

Update now that school's out!

6/8
Delts and Biceps
-Solid workout to end the routine. Improved on all movements and got a great pump in my shoulders and biceps. Like this routine since I feel like it's added width to my frame. Strength felt solid the whole way through and everything felt good. Added in negatives o the cable curl and lowered the weight slightly just for a little change up. Overall I was pleased with the workout. Finished up with some ab work.

DB Laterals: 2 warms, 65's x 9, 65's x 8, 65's x 8 (Drop set, 2 drops)
High Incline DB: 2 warms, 95's x 8, 95's x 8
Upright cable row: 1 warm, 87.5 x 10, 87.5 x 9, 87.5 x 8, 87.5 x 8
In db curl: 2 warms, 50's x 6, 55's x 5, 55's x 5 (drop set, 1 drop)
Cable curl (3 second negatives): 1 warm, 72.5 x 10, 77.5 x 8 (drop set, 2 drops)
1 arm preacher machine: 55 x 12, 55 x 11 (drop set, 1 drop)
Ab work: 4 sets

6/9
Quads and Calves
-Good workout to start the new routine off right. Felt a little tired today probably due to studying for finals and such, and allergies aren't helping. But still moved some great weights and moved at a fast tempo. Made sure the workout was intense. Squats were lower in weight due to fatigue but my quads were so pumped after the first two movements. Knees were a little sore but once I got going they felt great. Overall a solid workout. Finished with some cardio

Leg press: 3 warms, 1028 x 10, x 10, 1078 x 9, x 10
Squats: 2 warms, 315 x 8, 335 x 7, 365 x 6 (drop set, 2 drops)
Leg extension: 195 x 10, 195 x 10, 195 x 10 (Drop set, 2 drops)
Lunge walking: 135 x 12, 135 x 12, 135 x 11
Calf press on leg press: 648 x 28, 28, 27, 27, 26 (Drop set, 1 drop)
15 mins cardio

6/10 was an off day due to 2 final exams. Now onto the summer...time to grow

6/6

Back and Hams
-Delayed due to finals. Was a solid workout and ended it by making gains on pretty much every movement. Back was pumped and hamstrings felt really full after the workout. Strength has definitely increased and I'm pleased with this. Weight is at 183.5 and is steady, 1/2 pound up from before. Finished up with cardio at the end. Yesterday was an off day due to finals.

Lat pulldown underhand: 3 warms, 240 x 7, 250 x 5, 250 x 5 (drop set, 2 drops)
Hammer strength row: 2 warms, 450 x 9, 450 x 10, 450 x 9
Close row: 210 x 12, 210 x 11, 210 x 11 (drop set, 1 drop)
DB deads: 100's x 12, 100's x 10
Good mornings: 185 x 12, 195 x 10, 205 x 10
Glute ham: 3 sets to failure
15 mins cardio

6/3 - 6/5

Catch up time
6/3
Quads and Calves
-Great workout to finish off this leg of the routine. Really went heavy on squats and hacks, and made good use of occlusion on sissy squats. Quads were burning and fully pumped by the end of the workout. Strength was consistent and everything felt solid. Calves got a great pump too. Finished up with cardio

Squats: 3 warms, 385 x 8, 405 x 6, 415 x 5, 425 x 4
Barbell hack squat: 2 warms, 275 x 9, 285 x 8
Sissy squats, occluded: 22, 20, 18, 15
Lunge: 155 x 12, 165 x 11, 165 x 11
Standing Calf: 315 x 20, x 18, x 18, x 16, x 14 (drop set, 2 drops)
8 mins cardio

6/5
Chest and Tri's
-Awesome workout to finish off this section of the routine. Chest was really pumped and arms were too. Strength increased over the last session so I'm definitely pleased. Strength was consistent throughout although I was dead tired on my sets of bar extensions. Still got a great squeeze and pump though. Everything felt awesome. Finished up with ab work

Slight incline bar: 3 warms, 215 x 8, 225 x 5, 225 x 5 (drop set, 1 drop)
Incline DB: 2 warms, 95's x 9, 95's x 7
Pec deck: 1 warm, 165 x 11, 165 x 9, 155 x 11 (drop set, 3 drops)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope (overhead): 1 warm, 62.5 x 11, 62.5 x 10 (drop set, 1 drop)
Lying bar extension: 75 x 9, 75 x 8 (drop set, 1 drop)
Ab work: 5 sets

6/2

Delts and Biceps
-Great session that moved at a fast tempo and really pumped my shoulders and arms. Strength was great and held steady throughout the workout. Scaled back on incline DB curls to work on the eccentric part of the movement and form, but only dropped a little bit weight wise. Everything else was an improvement over last time, even if only minimal. Overall everything felt solid. Body weight remains the same. Finished up with some ab work

Db laterals: 2 warms, 65's x 8, 65's x 8, 65's x 8 (drop set, 2 drops)
High In. Db press: 2 warms, 95's x 8, 95's x 6
Cable upright row: 1 warm, 72.5 x 12, 80 x 10, 85 x 9, 85 x 9 (drop set, 2 drops)
In. DB curl: 2 warms, 45's x 6, 45's x 6, 45's x 5 (drop set, 1 drop)
Cable curl: 1 warm, 77.5 x 10, 85 x 9, 85 x 7 (drop set, 2 drops)
1 arm preacher machine: 50 x 12, 50 x 11 (drop set, 1 drop)
Ab work: 5 sets