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