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