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