10/25 - 10/31

Solid sessions over the past week. Felt under the weather over the weekend and kept the diet tight. Weight is still at 187 and holding, and strength keeps increasing. Really busy week this week but still will be getting all my workouts in. I feel pretty good at the moment, the extra day off really served me well and helped me recover.

10/25
Chest and Tri's
Bench: 3 warms, 210 x 5, 240 x 3, 265 x 1, x 5
Sligh in. db press: 2 warms, 95s x 8, x 7
Flat bar (drop sets): 1 warm, 195 x 9 (drop set 135 x 10), x 7 (drop set, 135 x 10)
Incline Fly machine: 170 x 11, x 175 x 7
Close press DB: 2 warms, 70's x 9, x 8 (drop set, 50's x 10)
Rev. pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 10
1 arm rope press: 22.5 x 10, x 9 (drop set, 1 drop to failure)
Ab work: 4 sets

10/26
Back and Hams
Deads: 3 warms, 320 x 5, 365 x 3, 410 x 1, x 4
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 75 x 9, x 9, x 8
ss seated row: 200 x 12, 210 x 9, x 9
Stiff leg db deads: 2 warms, 95's x 11, x 10, x 10 (drop set, 1 drop to failure)
Leg curl: 1 warm, 180 x 10, 195 x 8, x 8
1 leg leg curl: 100 x 10, x 8

10/27
Delts and Bi's
Push press: 3 warms, 140 x 5, 160 x 3, 175 x 1, x 7
1 arm cable lateral: 2 warms, 25 10, x 10 (drop set, 2 drops to failure)
Front Raise db: 45's x 12, x 11, 40's x 11
ss Upright row: 100 x 12, x 12, x 11
Hammer curl: 2 warms, 65's x 6, 70's x 6, x 5
Close curl: 1 warm, 105 x 10, 115 x 9, x 9
1 arm cable curl: 1 warm, 25 x 11, x 9 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins stair climber

10/28
Quads and Calves (deload)
Squat: 3 warms, 3 working (final set, 310 x 10)
Leg extesion: 1 warm, 260 x 10, x 8, 265 x 6
Front squat (rest pause to a box): 1 warm, 185 x 7, x 4, x 3; 185 x 7, x 5, x 3; 185 x 8, x 5, x 3
Sissy squat: 3 sets, x 20, x 19, x 19 (3 count negative)
Calf seated high rep: 135 x 30, x 28, x 28, x 26, x 25 (drop set, 1 drop to failure)
10 mins stair climber

10/29 - 10/30
Off days

10/31
Chest and Tri's (deload)
Bench: 3 warms, 3 working (final set 195 x 14)
Sligh in. db press: 2 warms, 95's x 8, x 8
Flat bar (rest-pause): 1 warm, 185 x 10, x 7, x 5, 195 x 8, x 5, x 4
Incline Fly machine: 175, x 11, x 10
Close press DB: 2 warms, 80's x 8, x 8, x 7
Rev. pressdown: 1 warm,67.5 x 11, x 10, x 10
1 arm rope press: 22.5 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins stair climber