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