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