8/7-8/9

Catch up time!
8/8
Quads and Calves
Great session to start off the new wave of the routine. Quads were burning and really got a great pump. Weights were a bit lighter but really focused on the negatives and control, and feel like it was better to swallow ego a bit in order to really work the target muscles. Felt different from other workouts but in a good way. Overall a great session

Leg press: 3 warms, 1018 x 10, x 10, x 10, x 8
Box squats: 2 warms, 315 x 7, x 6, 335 x 5
Leg extension (focus on neg.) : 190 x 10, 215 x 9, 220 x 9
Abductor/Adductor: 3 sets
Seated calf: 135 x 27, x 27, x 25, x 25, x 24 (worked on peak contraction and negative)

8/9
Chest and Tri's
Great workout to start this part of the routine. Went heavy and also made sure to work on controlling the negative and got a sick pump and my strength was solid throughout the workout. Arms were pumped to the max and really like this routine for chest. Solid session and ended with some abs

Flat Db press: 3 warms, 105's x 6, 110's x 6, x 6
Slight In. Db press: 2 warms, 80's x 10, x 9
Flat bench: 1 warm, 205 x 8, x 8 (drop set, 165 x 8, 135 x 8)
In. Fly: 55's x 8, x 7
Close grip bench: 2 warms, 155 x 10, x 10, x 9
Reverse pressdown: 1 warm, 67.5 x 9, 72.5 x 8, x 8
1 arm rope pressdown: 17.5 x 12, x 12
Ab work: 4 sets
10 mins cardio

8/10
Off day