10/2 -10/10

Everything's been good, just a really busy week with 2 exams kept the updates off a bit. Plus a few projects I've been working on didn't help. But everything's been good, weight is holding steady, still sitting at 186. Hit all my numbers for 531 so I'll be able to progress again next time through. Now just going through my deloads, everything feels good though, and every workout has had some progression over the last. Diet has been on point for the most part. Overall I feel great and am happy with where I am.

10/2
Back and hams
Deadlifts: 3 warms, 295 x 3, 335 x 3, 380 x 3, x 6
Underhand pulldown: 2 warms, 220 x 7, x 6, 230 x 5
Bench row: 60's x 10, x 8, x 8
ss Str. arm pulldown: 57.5 x 12, 62.5 x 11, x 11
Leg curl: 2 warms, 190 x 6, 210 x 5, x 4
Stiff leg deads: 225 x 10, 245 x 10, 275 x 10, 295 x 8
Db split squat: 45's x 11, x 10

10/3
Delts and Biceps
Push press: 3 warms, 125 x3, 145 x 3, 160 x 3, x 8
Side lateral: 2 warms, 55's x 8, 60's x 8, 65's x 6
Rear db raise: 55's x 10, x 8, x 8
ss Barbell shrug: 225 x 12, 275 x 12, x 12
Barbell curl: 2 warms, 95 x 6, 115 x 6, 125 x 4
Seated alt db curl: 35's x 12, x 12, x 12
1 arm preacher curl : 40 x 10, x 9, x 10
Ab work: 4 sets

10/4
Quads and Calves
Squats: 3 warms, 325 x 5, 370 x 3, 410 x 1, x 4
Leg press: 1 warm, 928 x 12, 1038 x 12, 1058x 11
Bar Lunges: 1 warm, 135 x 8, 155 x 8, 165 x 7
Leg extension: 235 x 11, 250 x 10, x 10 (drop set, 2 drops to failure)
Standing calf: 225 x 15, 275 x 18, x 18, x16, x 15

10/5
Chest and Tri's
Bench: 3 warms, 205 x 5, 230 x 3, 255 x 1, x 6
Incline DB: 2 warms, 85's x 8, 90's x 7
Flat machine fly: 1 warm, 160 x 12, 170 x 10, x 7 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 11, 67.5 x 9
Lying bar extension: 75 x 12, 85 x 8
Ab work: 4 sets

10/6
Back and hams
Deadlifts: 3 warms, 315 x 5, 360 x 3, 400 x 1, x 5
Underhand pulldown: 2 warms, 220 x 7, 230 x 6, x 5
Bench row: 65's x 10, x 9, x 8
ss Str. arm pulldown: 67.5 x 12, x 10, x 10
Leg curl: 2 warms, 190 x 6, 210 x 6, 215 x 5
Stiff leg deads: 225 x 10, 275 x 10, x 10, 295 x 11
Db split squat: 45's x 12, x 10


10/7
Delts and Biceps
Push press: 3 warms, 135 x 5, 155 x 3, 170 x 1, x 4
Side lateral: 2 warms, 55's x 8, 65's x 8, x 7
Rear db raise: 55's x 12, x 12, x 12
ss Barbell shrug (bent over shrug variation): 275 x 12, x 12, x 10
Barbell curl: 2 warms, 95 x 6, 125 x 6, 135 x 4
Seated alt db curl: 40's x 12, x 10, 35's x 10
1 arm preacher curl : 45 x 9, x 8, x 8
Ab work: 4 sets

10/8
Off day

10/9
Quads and Calves
Squats: 3 warms, 260 x 5, 280 x 5, 300 x 5, x 13
Leg press occluded: 1 warm, 928 x 15, x 16, x 12
Bar Lunges: 1 warm, 135 x 8, 185 x 6, x 5
Leg extension: 235 x 11, 250 x 10, 255 x 10 (drop set, 2 drops to failure)
Standing calf: 285 x 18, x 17, x 16, x 14, x 14

10/10
Chest and Tri's
Bench: 3 warms, 160 x 5, 175 x 5, 190 x 5, x 16
Incline DB: 2 warms, 90's x 8, x 7
Flat machine fly: 1 warm, 170 x 11, x 10, x 9 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 67.5 x 12, x 11 (drop set, 1 drop to failure)
Lying bar extension: 75 x 12, 90 x 7 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins cardio