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