4/22-4/23

Double post to catch up a little bit.

4/22

Delts and Tri's

-Great workout and really moved at a quick tempo. Overall everything felt great and improved on certain lifts. Made sure form was good and really got a great pump in my shoulders and triceps. Really liking the gains I've made on this part of the program. Weight is holding steady for now, so I'm pleased with that. Finished up with ab work at the end.

Db press: 2 warms, 85's x 8, 85's x 7, 85's x 6, 85's x 6

Upright rows: 2 warms, 125 x 10, 125 x 9, 125 x 9

Reverse pec deck fly: 1 warm, 170 x 10, 165 x 11, 165 x 10 (drop set, 3 drops)

Bar extension: 2 warms, 85 x 10, 85 x 10, 85 x 9 (drop set, 1 drop)

DB dbl kickback: 1 warm, 45's x 11, 45's x 11, 45's x 11 (drop set, 2 drops)

1 warm rope pressdown: 1 warm, 37.5 x 9 (drop set, 2 drops)

Ab work: 5 sets

4/23

Quads and Calves:

-Great workout to end this part of the routine on. Improved on some movements and threw in some occlusion work to really pump the quads. The pump I got was insane, forgot how much occlusion hurts lol. But energy was high and strength stayed relatively high throughout the workout. Calves were fried at the end, but I was really please with this session as a whole. Finished up with cardio at the end.

Front squats (occluded): 2 warms, 135 x 15, 135 x 16, 135 x 13, 135 x 13 (drop set, 2 drops)

Leg extension: 2 warms, 255 x 10, 255 x 9

Leg press: 1 warms, 1108 x 10, 1198 x 9, 1248 x 6

Lunges: 70's x 12, 70's x 12, 70's x 14

Calf press on leg press: 838 x 30, x 28, x 27, x 27, x 27

10 mins cardio