10/18 - 10/24

A little behind on my updates, but not much new to report. Just some solid sessions and overall good progress from workout to workout. Weight as of this morning was 187.5, but I still seem to be as lean as before, only fuller and harder. Really getting excited about where I'm at, and where I'll be come contest time.

10/18
Quads and Calves
Squat: 3 warms, 310 x 3, 350 x 3, 395 x 3, x 6
Leg extesion: 1 warm, 250 x 10, 255 x 9, x 9
Front squat: 1 warm, 185 x 8, x 8, x 6 (3 count negative)
Sissy squat: 3 sets, x 18, x 18, x 17
Calf high rep: 245 x 26, x 25, x 23, x 23, x 22
8 minutes cardio

10/19
Chest and Tri's
Bench: 3 warms, 195 x 3, 225 x 3, 250 x 3, x 6
Sligh in. db press: 2 warms, 90's x 10, x 8
Flat bar (drop sets): 1 warm, 185 x 10 (drop set 135 x 9), x 8 (drop set, 135 x 9)
Incline Fly machine: 170 x 12, x 11
Close press DB: 2 warms, 60's x 10, 70's x 9, x 8
Rev. pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 9
1 arm rope press: 20 x 13, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/20
Back and Hams
Deads: 3 warms, 300 x 3, 345 x 3, 390 x 3, x 7
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 65 x 8, 70 x 8, x 7
ss seated row: 200 x 12, x 10, x 9
Stiff leg db deads: 2 warms, 95's x 10, x 10, x 9
Leg curl: 1 warm, 180 x 9, 190 x 9, 195 x 7
1 leg leg curl: 95 x 12, x 9

10/21 - Off day

10/22 - Off day since I just wasn't feeling good. Didn't want to hit the gym unless I was going full tilt.

10/23
Delts and Biceps
Push press: 3 warms, 130 x 3, 150 x 3, 165 x 3, x 7
1 arm cable lateral: 2 warms, 25 10, x 8 (drop set, 2 drops to failure)
Front Raise db: 45's x 11, x 10, 40's x 11
ss Upright row: 100 x 12, x 11, x 9
Hammer curl: 2 warms, 65's x 6, x 6, x 6
Close curl: 1 warm, 105 x 9, x9, x9
1 arm cable curl: 1 warm, 22.5 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 4 sets

10/24
Quads and Calves
Squat: 3 warms, 330 x 5, 375 x 3, 420 x 1, x 4
Leg extesion: 1 warm, 250 x 10, 260 x 9, x 8
Front squat (negatives to a box): 1 warm, 185 x 7, 195 x 6, x 6 (4 count neg.)
Sissy squat: 3 sets, x 19, x 18, x 18 (3 count negative)
Calf seated high rep: 135 x 28, x 26, x 26, x 25, x 24 (drop set, 1 drop to failure)