Busy first week at school, so got a bit off track on here, but still kept records of all my workouts. Everything's been good workout wise and finished off the routine with the deload round. Not gonna post the numbers on the deloads except that last set, since the weights were significantly lower. Diet's been pretty good, had a few free meals over my birthday weekend, but didn't go too far out of my parameters. Upped all my 531 weights by 10 pounds, hoping to hit all my marks, although I don't anticipate coming up short. Overall I feel pretty good, although energy levels have been up and down all week (sleep schedule changes are probably responsible for this). Feeling good other than that though. Busy week ahead (this term is starting off really fast, so hoping to stay on top of everything I have lined up) but should be able to handle it.
Just a few notes: swapping db lunges in for bar lunges since they dont allow any type of walking lunge with a barbell at Drexel, why I don't know, especially when I'm the only one in there half the time. Also, since dumbbells don't go past 100, if need be, certain movements will go to barbell to compensate. Not trying to get too far off the program, just making adjustments based on available equipment.
9/21
Chest and tri's
Bench press: 3 warms, 2 working, 185 x 5, x 14
Dips: bw + 25: x 10, x 10, x 9, x 9
Slight in. press: 80's x 8, x 7, 70's x 8
ss w/ Slight in. fly: 45's x 10, x 8. 35's x 11
Pressdown: 2 warms, 100 x 8, 100 x 9, x 8
1 arm Db ext.: 1 warm, 30 x 12, x 12
1 arm reverse pressdown: 25 x 12, x 12
Ab work 4 sets
9/22
Back and Hams
Deficit Deads: 3 warms, 2 working, 260 x 5, x 10
Hammer strength row: 2 warm, 450 x 8, x 8, x 8
Reverse grip pulldown: 1 warm, 220 x 10, x 10, x 10
Rope pulldown: 170 x 11, x 9, 160 x 10
ss w/ Db row: 100 x 10, x 10, x 10
Db leg curl: 55 x 10, 75 x 10, x 8, x 8
Seated leg curl: 170 x 12, x 10
10 mins cardio
9/23
Delts and Biceps
Db press: 3 warms, 2 warms, 75's x 5, x 14
Front raise underhand: 1 warm, 90 x 9, x 9, x 8
Db laterals: 55's x 5/20's x 5, 60's x 5/20's x 5, 60's x 5/20's x 5
In. Db curl: 2 warms, 45's x 5, 50's x 5, 50's x 5 (drop set, 1 drop to failure)
Rope curl: 67.5 x 10, x 9, 57.5 x 10
ss w/ conc. curl: 45's x 10, x 11, x 9
Ab work: 4 sets
9/24 - Off day
9/25
Quads and Calves
Squats: 3 warms, 285 x 5, 325 x 5, 365 x 5, x 6
Leg press: 1 warm, 928 x 12, x 12, x 11 (drop set, 1 drop to failure)
Lunges: 1 warm, 85's x 8, x 6, x 6
Leg extension: 235 x 11, 245 x 10, x 10
Donkey calf: 190 x 15, 200 x 15, 210 x 15, x 15, x 16 (drop set, 1 drop to failure)
5 mins cardio
Sunday, September 25, 2011
Tuesday, September 20, 2011
9/12 - 9/20
Fell behind with my last week of work being hectic and moving into
Drexel, but everything has been going really well and have hit all my
goals so far for 531. Weight has been about the same and diet has
actually been pretty good since going back to school. Planned out my
meals a bit better and the school's meal programs have gotten better,
making dieting a bit easier. Had 2 free meals over the weekend, but
nothing too crazy. Energy levels are pretty good, just been tired
adapting to classes and different sleep schedules. Overall seems like it
will be a good term and I feel really good overall right now.
9/12
Back and Hams
Deficit Deads: 3 warms, 240 x 3, 270 x 3, 305 x 3, x 8
T-bar: 2 warms, 225 x 8, 270 x 7, 310 x 7
Underhand pulldown: 2 warm, 220 x 10, x 10, x 10 (4 count negatives)
Rope pulldown: 160 x 11, x 10, x 10
ss w/ Db row: 100 x 10, x 10, x 9
DB leg curl: 55 x 10, x 10, 70 x 10, x 9
Seated leg curl: 150 x 12, x 12 (drop set, 2 drops to failure)
9/13
Delts and Biceps
Db press: 3 warms, 75's x 3, 85's x 3, 90's x , x 6
Barbell front raise underhand grip: 1 warm, 75 x 10, 85 x 10, x 8
DB laterals: 55's x 5 / 15's x 5, 55's x 5 / 15's x 5, 55's x 5 / 15's x 5
In. Db curl: 2 warms, 45's x 5, x 5, x 5 (drop set, 1 drop to failure)
Rope curl : 52.5 x 10, 57.5 x 10, x 8
ss w/ con. curl: 40 x 12, x 11, x 11
Ab work: 4 sets
9/14
Quads and Calves
Squats: 3 warms, 320 x 5, 360 x 3, 405 x 1, x 4
Lunges: 1 warm, 70's x 10, 75's x 10, x 12
Extensions: 1 warm, 240 x 10, x 10, 245 x 9
Hack squat: 360 x 12, x 11, x 11
Calf singles: 150 x 18, x 18, x 16, 160 x 17, x 14
9/15 Off day
9/16
Chest and Tri's
Bench: 3 warms, 195 x 5, 220 x 3, 250 x 1, x 6
Dips: b.w. + 20: x 10, x 10, x 9, x 8
Slight. In. Db: 75's x 10, x 9, x 7
ss w/ Flyes: 40's x 10, x 9, x 9
Tricep Pressdown: 2 warms, 95 x 10, x 10, 100 x 8
1 arm Db ext. : 1 warm, 30 x 12, x 12
1 arm underhand press: 25 x 12, x 10
Ab work: 4 sets
9/17
Back and Hams
Deficit deads: 3 warms, 255 x 5, 290 x 3, 325 x 1, x 7
Hammer Strength row: 2 warms, 450 x 8, x 8, x 8
Underhand pulldown: 2 warm, 225 x 10, x 10, x 10 ( 5 count negatives)
Rope pulldown: 160 x 11, x 11, x 10
ss w/ Db row: 100 x 10, x 10, x10
DB leg curl: 65 x 10, x 10, 75 x 10, x 9
Seated leg curl: 170 x 12, x 10 (drop set, 2 drops to failure)
9/18
Db press: 3 warms, 75's x 3, 85's x 3, 95s x 1, x 4
Barbell front raise underhand grip: 1 warm, 75 x 10, 85 x 10, 90 x 8 (drop set, 1 drop to failure)
DB laterals: 55's x 5 / 15's x 5, 55's x 5 / 20's x 5, 55's x 5 / 20's x 5 (drop set, 1 drop to failure)
In. Db curl: 2 warms, 45's x 5, 50's x 5, x 5 (drop set, 1 drop to failure)
Rope curl : 52.5 x 10, 57.5 x 10, 62.5 x 7
ss w/ con. curl: 40 x 12, x 12, x 12
Ab work: 4 sets
9/19 Quads and Calves
Squats: 3 warms, 250 x 5, 275 x 5, 295 x 5, x 14
Lunges: 1 warm, 80's x 10, x 10, x 9
Extensions: 1 warm, 240 x 10, 250 x 10, x 9
V-squat: 340x 12, x 10, x 10
Calf singles: 150 x 18, x 18, 160 x 16, 175 x 15, x 15
9/20 Off Day
9/12
Back and Hams
Deficit Deads: 3 warms, 240 x 3, 270 x 3, 305 x 3, x 8
T-bar: 2 warms, 225 x 8, 270 x 7, 310 x 7
Underhand pulldown: 2 warm, 220 x 10, x 10, x 10 (4 count negatives)
Rope pulldown: 160 x 11, x 10, x 10
ss w/ Db row: 100 x 10, x 10, x 9
DB leg curl: 55 x 10, x 10, 70 x 10, x 9
Seated leg curl: 150 x 12, x 12 (drop set, 2 drops to failure)
9/13
Delts and Biceps
Db press: 3 warms, 75's x 3, 85's x 3, 90's x , x 6
Barbell front raise underhand grip: 1 warm, 75 x 10, 85 x 10, x 8
DB laterals: 55's x 5 / 15's x 5, 55's x 5 / 15's x 5, 55's x 5 / 15's x 5
In. Db curl: 2 warms, 45's x 5, x 5, x 5 (drop set, 1 drop to failure)
Rope curl : 52.5 x 10, 57.5 x 10, x 8
ss w/ con. curl: 40 x 12, x 11, x 11
Ab work: 4 sets
9/14
Quads and Calves
Squats: 3 warms, 320 x 5, 360 x 3, 405 x 1, x 4
Lunges: 1 warm, 70's x 10, 75's x 10, x 12
Extensions: 1 warm, 240 x 10, x 10, 245 x 9
Hack squat: 360 x 12, x 11, x 11
Calf singles: 150 x 18, x 18, x 16, 160 x 17, x 14
9/15 Off day
9/16
Chest and Tri's
Bench: 3 warms, 195 x 5, 220 x 3, 250 x 1, x 6
Dips: b.w. + 20: x 10, x 10, x 9, x 8
Slight. In. Db: 75's x 10, x 9, x 7
ss w/ Flyes: 40's x 10, x 9, x 9
Tricep Pressdown: 2 warms, 95 x 10, x 10, 100 x 8
1 arm Db ext. : 1 warm, 30 x 12, x 12
1 arm underhand press: 25 x 12, x 10
Ab work: 4 sets
9/17
Back and Hams
Deficit deads: 3 warms, 255 x 5, 290 x 3, 325 x 1, x 7
Hammer Strength row: 2 warms, 450 x 8, x 8, x 8
Underhand pulldown: 2 warm, 225 x 10, x 10, x 10 ( 5 count negatives)
Rope pulldown: 160 x 11, x 11, x 10
ss w/ Db row: 100 x 10, x 10, x10
DB leg curl: 65 x 10, x 10, 75 x 10, x 9
Seated leg curl: 170 x 12, x 10 (drop set, 2 drops to failure)
9/18
Db press: 3 warms, 75's x 3, 85's x 3, 95s x 1, x 4
Barbell front raise underhand grip: 1 warm, 75 x 10, 85 x 10, 90 x 8 (drop set, 1 drop to failure)
DB laterals: 55's x 5 / 15's x 5, 55's x 5 / 20's x 5, 55's x 5 / 20's x 5 (drop set, 1 drop to failure)
In. Db curl: 2 warms, 45's x 5, 50's x 5, x 5 (drop set, 1 drop to failure)
Rope curl : 52.5 x 10, 57.5 x 10, 62.5 x 7
ss w/ con. curl: 40 x 12, x 12, x 12
Ab work: 4 sets
9/19 Quads and Calves
Squats: 3 warms, 250 x 5, 275 x 5, 295 x 5, x 14
Lunges: 1 warm, 80's x 10, x 10, x 9
Extensions: 1 warm, 240 x 10, 250 x 10, x 9
V-squat: 340x 12, x 10, x 10
Calf singles: 150 x 18, x 18, 160 x 16, 175 x 15, x 15
9/20 Off Day
Sunday, September 11, 2011
9/7 - 9/11
Solid workouts and really liking the 531 so far. Noticing that I feel
stronger in my other lifts and am noticing that my recovery seems to be
getting better and better each day. Still throwing in drop sets on my
other movements and working on negatives on others just to keep my body
guessing and keep things fresh every workout. Squats and bench seem to
responding really well, and really liking the deficit deads. Weight on
9/10 was sitting at 186 again, so the half pound drop before could have
been water and glycogen. Energy levels are pretty high, and look to
continue that when I move back to Drexel on Friday. Diet has been on
point, had my 2 cheat meals this weekend and feel good; really happy
with where I'm at right now.
9/7
Back and Hams
Deficit Deads: 3 warms, 220 x 5, 255 x 5, 290 x 5, x 8
T-bar machine (supported): 2 warms, 225 x 8, 290 x 6, x 5 (Drop set, 1 drop to failure)
Lat pulldown underhand: 2 warms, 220 x 8, x8, x 7 (3 sec. negatives)
Db row: 100 x 10, x 9, x 9
ss with rope pulldown: 140 x 12, x 11, x10 (3 sec. negatives)
Db curl: 55 x 10, x 10, 65 x 8, x 7
Lying leg curl: 140 x 11, x 11 (Drop set, 3 drops to failure)
10 mins cardio
9/8
Delts and Biceps
High in. DB press: 3 warms, 60's x 5, 70's x 5, 80's x 5, x 9
Front raise barbell (underhand, elbow bent): 1 warm, 75 x 10, 85 x 10, x 9
Lateral up/down : 55's x 5 / 20's x 5, 55's x 5/ 15's x 5, 55's x 6/ 15's x 6
In. db curl: 2 warms, 45's x 6, x 5, x 6
Rope curl: 67.5 x 10, 62.5 x 9, x 7
ss w/ Concentration curl: 40 x 11, x 10, x 10
Ab work 4 sets
9/9
Quads and calves
Squats: 3 warms, 290 x 3, 335 x 3, 380 x 3, x 5
Walking lunge: 1 warm, 70's x 10, x 10, x 10
Leg extension: 1 warm, 220 x 10, 240 x 10, 250 x 8
Hack squat: 310 x 12, x 11, x 11
Calf singles: 160 x 15, x 15, x 16, x 15, x 15 (1 set, bodyweight to failure)
9/10
Chest and Tri's
Flat bench: 3 warms, 185 x 3, 205 x 3, 235 x 3, x 8
Dips: b.w. + 20 lbs, x 10, x 10, x 9, x 7
Slight in. db press: 70's x 10, x 8, 60's x 10
ss w/ slight in. fly: 45's x 10, x 7, 40's x 8
Tricep pressdown: 2 warms, 95 x 10, 100 x 9, x 7
Db extension: 1 warm, 65 x 10, x 10
1 arm underhand pressdown: 22.5 x 13, x 12
Ab work 4 sets
9/11 off day, God bless America
9/7
Back and Hams
Deficit Deads: 3 warms, 220 x 5, 255 x 5, 290 x 5, x 8
T-bar machine (supported): 2 warms, 225 x 8, 290 x 6, x 5 (Drop set, 1 drop to failure)
Lat pulldown underhand: 2 warms, 220 x 8, x8, x 7 (3 sec. negatives)
Db row: 100 x 10, x 9, x 9
ss with rope pulldown: 140 x 12, x 11, x10 (3 sec. negatives)
Db curl: 55 x 10, x 10, 65 x 8, x 7
Lying leg curl: 140 x 11, x 11 (Drop set, 3 drops to failure)
10 mins cardio
9/8
Delts and Biceps
High in. DB press: 3 warms, 60's x 5, 70's x 5, 80's x 5, x 9
Front raise barbell (underhand, elbow bent): 1 warm, 75 x 10, 85 x 10, x 9
Lateral up/down : 55's x 5 / 20's x 5, 55's x 5/ 15's x 5, 55's x 6/ 15's x 6
In. db curl: 2 warms, 45's x 6, x 5, x 6
Rope curl: 67.5 x 10, 62.5 x 9, x 7
ss w/ Concentration curl: 40 x 11, x 10, x 10
Ab work 4 sets
9/9
Quads and calves
Squats: 3 warms, 290 x 3, 335 x 3, 380 x 3, x 5
Walking lunge: 1 warm, 70's x 10, x 10, x 10
Leg extension: 1 warm, 220 x 10, 240 x 10, 250 x 8
Hack squat: 310 x 12, x 11, x 11
Calf singles: 160 x 15, x 15, x 16, x 15, x 15 (1 set, bodyweight to failure)
9/10
Chest and Tri's
Flat bench: 3 warms, 185 x 3, 205 x 3, 235 x 3, x 8
Dips: b.w. + 20 lbs, x 10, x 10, x 9, x 7
Slight in. db press: 70's x 10, x 8, 60's x 10
ss w/ slight in. fly: 45's x 10, x 7, 40's x 8
Tricep pressdown: 2 warms, 95 x 10, 100 x 9, x 7
Db extension: 1 warm, 65 x 10, x 10
1 arm underhand pressdown: 22.5 x 13, x 12
Ab work 4 sets
9/11 off day, God bless America
Tuesday, September 6, 2011
9/6
Chest and Tri's
Great session to lead off this part of the 5's. Felt strong and got a sick pump from the workout. Dropped the weights a bit on the last set of slight incline movements, wanted to try and get more controlled reps and a good contraction, definitely felt it. Tri's were good and totally fried at the end. Overall a great session, weight was 185.5 after the workout.
Flat bench: 3 warms, 170 x 5, 195 x 5, 220 x 5, 220 x 9
Chest Dips: body weight x 10, b.w. + 20 for 10, x 9, x 7
Slight in. db press: 70's x 10, x 10, x 9
ss w/ Slight In. db fly: 45's x 11, x 8, 35's x 10
Tricep pressdown: 2 warms, 95 x 10, x 10, x 10 (Drop set, 2 drops to failure)
Seated db extension: 1 warm, 70 x 10, x 10
1 arm underhand extension: 22.5 x 13, x 11
Ab work: 3 sets
Great session to lead off this part of the 5's. Felt strong and got a sick pump from the workout. Dropped the weights a bit on the last set of slight incline movements, wanted to try and get more controlled reps and a good contraction, definitely felt it. Tri's were good and totally fried at the end. Overall a great session, weight was 185.5 after the workout.
Flat bench: 3 warms, 170 x 5, 195 x 5, 220 x 5, 220 x 9
Chest Dips: body weight x 10, b.w. + 20 for 10, x 9, x 7
Slight in. db press: 70's x 10, x 10, x 9
ss w/ Slight In. db fly: 45's x 11, x 8, 35's x 10
Tricep pressdown: 2 warms, 95 x 10, x 10, x 10 (Drop set, 2 drops to failure)
Seated db extension: 1 warm, 70 x 10, x 10
1 arm underhand extension: 22.5 x 13, x 11
Ab work: 3 sets
Monday, September 5, 2011
9/5
Quads and Calves
-Started off the first round of 5-3-1 with a bang, and really pleased with how I felt through the workout. No sleeves on my knees and still did all the weights that were called for and made improvements over the last time out. Busted my tail getting through the workout and the pump in my quads was insane. Scale said the same weight as a few days ago and feeling tighter. Energy levels dipped a little bit after the workout (a little more than usual) but that balanced out once I put some carbs back in me. Overall everything is going well.
Squats: 3 warms, 275 x 5, 320 x 5, 365 x 5, 365 x 6
Walking db lunge: 1 warm, 65's x 10, 70's x 10, x 10
Leg extension: 1 warm, 220 x 10, 240 x 10, 240 x 9
Hack squat: 240 x 12, 290 x 12, x 11
Calf singles: 130 x 15, 140 x 15, 150 x 17, x 17, x 15 (drop set, 1 set body weight to failure)
-Started off the first round of 5-3-1 with a bang, and really pleased with how I felt through the workout. No sleeves on my knees and still did all the weights that were called for and made improvements over the last time out. Busted my tail getting through the workout and the pump in my quads was insane. Scale said the same weight as a few days ago and feeling tighter. Energy levels dipped a little bit after the workout (a little more than usual) but that balanced out once I put some carbs back in me. Overall everything is going well.
Squats: 3 warms, 275 x 5, 320 x 5, 365 x 5, 365 x 6
Walking db lunge: 1 warm, 65's x 10, 70's x 10, x 10
Leg extension: 1 warm, 220 x 10, 240 x 10, 240 x 9
Hack squat: 240 x 12, 290 x 12, x 11
Calf singles: 130 x 15, 140 x 15, 150 x 17, x 17, x 15 (drop set, 1 set body weight to failure)
Saturday, September 3, 2011
8/29 - 9/4 update
Everything's been going well as of late. Really liking the new routine and still adding in a few twists here or there to keep shocking my body (negatives, drop sets, varied time under tension). Weights were heavy, but a little lower on a few movements to emphasize the negatives and clean up form a little bit (I'd rather swallow my ego and make progress than try and throw around heavy weights and stagnate due to poor form). Energy has been up as of late and weighed in today at 185.5, but my strength keeps going up, so I know I'm not losing muscle mass. Diet has been good, but will have 2 free meals this weekend to keep my metabolism going. Everything feels good and looking forward to throwing the 5-3-1 into this new routine, should be interesting. 9/4 will be an off day as I'll be walking around Center City for most of the day with some friends, so there's my cardio for the day lol.
8/29
Delts and Biceps
DB press: 3 warms, 95's x 8, x 7, x 7
Cable lateral: 2 warms, 27.5 x 8, x 8 (drop set, 1 drop to failure)
Seated rear delt: 1 warm, 50's x 10, x 9, x 9
ss w/ upright row: 1 warm, 90 x 11, x 11 (3 sec. negative)
Hammer curl: 2 warm, 65's x 6, x 6, x 5
Close curl: 1 warm, 110 x 9, x 8, x 8 (drop set, 1 drop to failure)
1 arm cable curl: 30 x 11, x 11
Ab work: 4 sets
8/30
Quads and Calves
Hack squats: 3 warms, 330 x 8, x 8, 420 x 5
Walking DB lunge: 1 warm, 60's x 10, x 10, 65's x 9
Leg extension: 1 warm, 210 x 10, 225 x 10, 240 x 8 (drop set, 1 drop to failure)
Squat: 275 x 12, x 12, x 12 (made sure my backside was as deep down as possible lol, really burned)
Calf singles: 130 x 19, x 19, x 18, x 16, x 16
8/31
Chest and Tri's
Flat Barbell bench: 3 warms, 225 x 6, 235 x 6, 240 x 4 (drop set, 1 drop to failure)
Chest dips: body weight x 10, b.w. +15 x 8, x 8, x 8
Slight in. db press: 70's to failure, 3 sets (x9, x 9, x 7)
ss with " " db fly: 45's to failure, 3 sets (x 11, x 9, x 8)
Tricep pressdown: 2 warms, 100 x 8, x 8, x 6
1 arm Db ext. : 1 warm, 30 x 10, x 9
1 arm underhand press: 22.5 x 11, x 10
Ab work 3 sets
9/1
Off day, still was pretty sore, so gave my hammies an extra day to rest before back and hams day
9/2
Back and Hammies
T-bar (machine, body stabilized): 3 warms, 180 x 8, 215 x 6, 225 x 5
Lat pulldown palm up: 2 warms, 220 x 8, x 8, x 6 (3 sec. negatives)
1 arm db row: 95 x 10, x 10, x 9
ss w/ rope pulldown: 180 x 10, 160 x 10, x 9
Elevated Deads: 3 warms, 275 x 5, x 5, x 5 (4 sec. negatives)
Db leg curl: 45 x 10, x 10, x 9, x 9
Leg curl (lying): 140 x 12, x 11
10 mins cardio
9/3
Delts and Biceps
High in. Db press: 3 warms, 85's x 6, 90's x 6, x 6
Front raise barbell: 1 warm, 85 x 10, x 10, x 9
Side lateral up: 45's x 5, 50's x 5, x 5 (3 sec. negatives)
ss with: ---Down (top to mid range of motion): 20's x 5, x 5, x 5 (3 sec negs.)
Db shrug: 1 warm, 100's x 12, 105's x 11, x 10
In. db curl: 2 warms, 40's x 6, 45's x 5, x 5 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 52.5 x 9, x 8
ss with Concentration curl: 35 x 11, x 11, x 10
Ab work: 4 sets
9/4
Off day, but walking around the city will serve as plenty of cardio
8/29
Delts and Biceps
DB press: 3 warms, 95's x 8, x 7, x 7
Cable lateral: 2 warms, 27.5 x 8, x 8 (drop set, 1 drop to failure)
Seated rear delt: 1 warm, 50's x 10, x 9, x 9
ss w/ upright row: 1 warm, 90 x 11, x 11 (3 sec. negative)
Hammer curl: 2 warm, 65's x 6, x 6, x 5
Close curl: 1 warm, 110 x 9, x 8, x 8 (drop set, 1 drop to failure)
1 arm cable curl: 30 x 11, x 11
Ab work: 4 sets
8/30
Quads and Calves
Hack squats: 3 warms, 330 x 8, x 8, 420 x 5
Walking DB lunge: 1 warm, 60's x 10, x 10, 65's x 9
Leg extension: 1 warm, 210 x 10, 225 x 10, 240 x 8 (drop set, 1 drop to failure)
Squat: 275 x 12, x 12, x 12 (made sure my backside was as deep down as possible lol, really burned)
Calf singles: 130 x 19, x 19, x 18, x 16, x 16
8/31
Chest and Tri's
Flat Barbell bench: 3 warms, 225 x 6, 235 x 6, 240 x 4 (drop set, 1 drop to failure)
Chest dips: body weight x 10, b.w. +15 x 8, x 8, x 8
Slight in. db press: 70's to failure, 3 sets (x9, x 9, x 7)
ss with " " db fly: 45's to failure, 3 sets (x 11, x 9, x 8)
Tricep pressdown: 2 warms, 100 x 8, x 8, x 6
1 arm Db ext. : 1 warm, 30 x 10, x 9
1 arm underhand press: 22.5 x 11, x 10
Ab work 3 sets
9/1
Off day, still was pretty sore, so gave my hammies an extra day to rest before back and hams day
9/2
Back and Hammies
T-bar (machine, body stabilized): 3 warms, 180 x 8, 215 x 6, 225 x 5
Lat pulldown palm up: 2 warms, 220 x 8, x 8, x 6 (3 sec. negatives)
1 arm db row: 95 x 10, x 10, x 9
ss w/ rope pulldown: 180 x 10, 160 x 10, x 9
Elevated Deads: 3 warms, 275 x 5, x 5, x 5 (4 sec. negatives)
Db leg curl: 45 x 10, x 10, x 9, x 9
Leg curl (lying): 140 x 12, x 11
10 mins cardio
9/3
Delts and Biceps
High in. Db press: 3 warms, 85's x 6, 90's x 6, x 6
Front raise barbell: 1 warm, 85 x 10, x 10, x 9
Side lateral up: 45's x 5, 50's x 5, x 5 (3 sec. negatives)
ss with: ---Down (top to mid range of motion): 20's x 5, x 5, x 5 (3 sec negs.)
Db shrug: 1 warm, 100's x 12, 105's x 11, x 10
In. db curl: 2 warms, 40's x 6, 45's x 5, x 5 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 52.5 x 9, x 8
ss with Concentration curl: 35 x 11, x 11, x 10
Ab work: 4 sets
9/4
Off day, but walking around the city will serve as plenty of cardio
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