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