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