8/19 - 8/22
Solid workouts over the past few days, even though I was down the shore to visit with my grandfather. Good visit and he was in good spirits, so that made things much more enjoyable. Switched up the order of chest and quad days due to the lack of a heavy duty leg press at the shore gym. Still got in some great sessions, then took off sunday since I was up early and tired from the drive back home. Monday was a great session and almost on the last wave of the last routine, so looking forward to starting a new routine off soon. Weight is still at 185, and diet has been good, minus 2 cheat meals while down the shore, but nothing crazy. In good spirits as of late and feeling pretty good, just a little tired from work and all the moving around lol.

8/19
Delts and Biceps
Db press: 3 warms, 90's x 8, x 7, x 6
Cable laterals: 2 warms, 25 x 9, x 9 (drop set, 2 drops to failure)
Upright row: 1 warm, 95 x 10, x 10
ss with Db rear delt fly: 1 warm, 45's x 11, x 10
Hammer curl: 2 warms, 65's x 6, x 5, x 5
Close curl: 100 x 9, x 9, x 9
1 arm preacher machine: 50 x 11, x 9 (drop set, 1 drop to failure)
4 sets ab work

8/20
Chest and tri's
Flat db bench: 3 warms, 110's x 6, x 6, 115's x 6
Slight in. db press: 2 warms, 85's x 9, x 9
Flat bench: 1 warm, 225 x 8, 235 x 7 (drop set, 185 x 8, 135 x 12 )
Incl. fly: 55's x 12, x 12 (4 sec. neg)
Close press: 2 warms, 165 x 8, 175 x 6, x 6
Reverse pressdown: 1 warm, 72.5 x 11, x 11, x 11
1 arm rope: 22.5 x 10, x 10

8/21 Off

8/22 Quads and calves:
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 10, x 10
Squats (occluded) : 2 warms, 185 x 20, x 17, x 16
Extensions: 1 warm, 195 x 10, 230 x 10, 235 x 9
Lunges: 115 x 12, x 12, x 12 (3 sec. neg)
Seated calf: 135 x 30, x 30, x 28, x 27, x 27
4 sets ab work