9/21 - 9/25

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