8/11-8/13

Catch up since I haven't posted in a few days. First off, 8/13 was an off day mostly since my back was a little tense and didn't want to aggravate it by squatting. Workouts have been solid and by being a stickler with myself on form and really focusing on the negative parts of the movements I feel as though I've made some good progress. Weight was at 185 yesterday so I know I'm on the right track. Everything has been feeling good and strength has been solid. Overall really pleased with where I stand. Diet has been on point and had a cheat meal this weekend, but only one, trying to just "cheat" by having more good food on one occasion and noticing I feel like I have more energy and just better overall.

8/11
Back and Hams
Pull-ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 8, 315 x 7, 335 x 7 (drop set, 1 drop to failure)
Rope pulldown: 1 warm, 160 x 12, 180 x 10, x 10 (drop set, 1 drop to failure)
Straight arm pulldown: 57.5 x 12, 67.5 x 11, x 10 (drop set, 2 drops to failure)
Stiff leg deads: 1 warm, 225 x 12, 275 x 12, x 11 (4 sec. negatives)
DB leg curl: 2 warms, 50 x 12, x 12 , x 11 (3 sec. negatives)
10 mins cardio

8/12
Delts and Biceps
Db press: 3 warms, 85's x 8, 90's x 8, x 6
Cable lateral: 2 warms, 22.5 x 8, x 8 (3 sec. negatives)
Rear delt DB: 1 warm, 45's x 11, x 10
super set 2/ Upright row (3 sec. negatives) : 1 warm, 80 x 12, x 12
Hammer curl: 2 warms, 55's x 6, x 6, x 6 (3 sec. negatives, 1 drop set to failure)
Close curl: 1 warm, 70 x 10, x 9, x 9 (3 sec. negatives)
1 arm cable curl: 22.5 x 11, x 11 (drop set, 2 drops to failure)

8/13
Off day. Worked the tightness out of my back with a foam roller and stretching, felt great!