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