5/2 - 5/3

Time to play a little catch up on my posts:

5/2

Delts and Biceps

-Awesome workout and really moved some heavy weights while moving through the workout at a fast tempo. Everything felt good and strength was consistent throughout the workout. Delts and tri's got a great pump and factored in some drop sets to really fry the muscles. Overall everything felt good. Finished up with some ab work.

Seated bar press: 3 warms, 135 x 8, 155 x 5, 155 x 5 (drop set, 1 drop)

Seated laterals: 1 warm, 55's x 10, 55's x 9, 55's x 8 (drop set, 2 drops)

Front raise: 1 warm, 80 x 11, 80 x 10

ss with Rear delt raise on bench: 1 warm, 30 x 11, 30 x 10

Bar curl: 2 warms, 125 x 6, 135 x 6, 135 x 5

Rope curl: 1 warm, 57. 5 x 12, 62.5 x 9, 70 x 8

Concentration curl: 40 x 11, 45 x 9 (drop set, 1 drop)

Ab work: 6 sets

5/3

Quads and Calves

-Improved on the last time out and really had a solid session. Quads were fried but were really pumped and full. All the movements felt great and moved at a fast pace through the workout. Moved up on sumo's and front squats. Calves seem to be improving slowly but surely, definitely pleased since I feel like they've been a weak point; focusing on the stretch and contraction on my calf movements. Overall really pleased with the workout. Finished with a small cardio session. Weight is holding steady.

Leg extension: 2 warms, 255 x 9, 250 x 10

Front squats: 2 warms, 185 x 8, 185 x 8, 205 x 7, 215 x 6 (drop set, 1 drop)

Sumo squat: 1 warm, 245 x 10, 275 x 10, 275 x 10

Split squat: 115 x 12, 115 x 11, 115 x 10 (drop set, 1 drop)

Calf singles: 290 x 19, 290 x 19, 290 x 19, 300 x 18, 300 x 18