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