1/10-1/11

Double post, since school work was a bit much yesterday and I got psytracked from posting yesterdays workout.

1/10

Awesome workout, way better than last time out. Felt good the whole way through the workout; finished up with abs and cardio. Lat pulldowns felt good. Deads were great, hit 400 on my last set, which I was quite pleased with. Bench rows were good, threw in a drop set at the end and worked on the negative part of the motion a bit more than on previous sessions. Hamstrings were fried at the end, but felt awesome. Noticing a bit more size and separation in them. Did everything that was called for and feel good about everything right now.

Lat Overhand: 2 warms, 200 x 8, 220 x 8, 240 x 7

Deads: 2 warms, 225 x 8, 315 x 8, 365 x 8, 400 x 5

Bench row: 1 warm, 50's x 10, 50's x 11, 50's x 10 (2 drops)

Str. Arm Pulldown: 65 x 11, 65 x 10, 65 x 10

Leg Curl: 2 warms, 180 x 8, 190 x 8, 195 x 8

Stiff Leg DB: 1 warm, 100's x 13

Ab work: 4 sets

15 mins cardio

1/11

Great workout to end the first 4 week cycle. Delts were fried at the end, but noticing that my shoulders have a much rounder look than before. Front delts are starting to separate more from my pecs. Triceps got a great pump, long head is really starting to pop. Bar press felt good, finished it off with a drop set. Laterals and front raises felt good, got a great squeeze from these movements. Tricep press was good, made sure my form was on point. DB extensions were good, went a bit heavier than last time. Underhand press was a great way to end the workout. Overall noticing some solid progress since I started the program.

Bar Press: 2 warms, 135 x 8, 145 x 8, 150 x 8, 150 x 7

Seated side laterals: 1 warm, 45's x 10, 45's x 10, 45's x 10 (drop set)

Front Raises: 1 warm, 45's x 12, 50's x 12, 50's x 11

Tricep press: 2 warms, 100 x 10, 110 x 10, 110 x 8

DB Extension: 1 warm, 30's x 12, 30's x 12, 30's x 12

1 arm underhand press: 1 warm, 25 x 11