10/11 - 10/17

10/11
Back and hams
Deadlifts: 3 warms, 3 working (deload), 295 x 13
Close grip pulldown: 2 warms, 230 x 7, x 7, x 6
Bench row: 65's x 10, x 10, x 9
ss Str. arm pulldown: 72.5 x 11, x 10, x 9
Leg curl: 2 warms, 210 x 6, 215 x 6, 220 x 6 (drop set, 1 drop to failure)
Stiff leg deads: 225 x 10, 275 x 10, 305 x 10, x 9
Db split squat: 45's x 12, x 12


10/12
Delts and Biceps
Push press: 3 warms, 3 working
Side lateral: 2 warms, 60's x 8, 65's x 8, x 8
Rear db raise: 55's x 12, x 12, x 12
ss Barbell shrug : 275 x 12, 315 x 10, x 9
Barbell curl: 2 warms, 125 x 6, 135 x 6, x 5
Seated alt db curl: 40's x 12, x 12, 35's x 11
1 arm preacher curl : 45 x 10, x 9, x 9
Ab work: 4 sets

10/13
Quads and Calves
Squat: 3 warms, 285 x 5, 330 x 5, 375 x 5, x 8
Leg extesion: 1 warm, 250 x 10, x 10, 255 x 8
Front squat: 1 warm, 185 x 7, x 6, x 6 (3 count negative)
Sissy squat: 3 sets, x 15, x 15, x 14
Calf high rep: 225 x 26, x 26, x 25, x 23, x 22

10/14
Chest ad Tri's
Bench: 3 warms, 185 x 5, 210 x 5, 240 x 5, x 8
Sligh in. db press: 2 warms, 90's x 9, x 8
Flat bar (drop sets): 1 warm, 185 x 8 (drop set 135 x 7), x 7 (drop set, 135 x 8)
Incline Fly machine: 170 x 11, x 9
Close press DB: 2 warms, 60's x 10, 65's x 10, x 9
Rev. pressdown: 1 warm, 62.5 x 10, x 10, x 9
1 arm rope press: 20 x 12, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/15 off day

10/16
Back and Hams
Deads: 3 warms, 280 x 5, 320 x 5, 365 x 5, x 9
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 60 x 8, 65 x 8, x 9
ss seated row: 180 x 12, x 11, x 11
Stiff leg db deads: 2 warms, 90's x 9, x 9, x 9
Leg curl: 1 warm, 170 x 10, 190 x 8, x 7
1 leg leg curl: 85 x 12, x 10

10/17
Delts and Biceps
Push press: 3 warms, 120 x 5, 140 x 5, 160 x 5, x 9
1 arm cable lateral: 2 warms, 25 x 8, 20 x 10 (drop set, 1 drop to failure)
Front Raise db: 40's x 11, x 10, x 10
ss Upright row: 90 x 12, x 11, x 11
Hammer curl: 2 warms, 60's x 6, x 6, 65's x 5
Close curl: 1 warm, 95 x 10, x 9, x 9
1 arm cable curl: 1 warm, 20 x 12, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets