9/26 - 10/1

Another week of school, but overall wasn't too stressful. This term is definitely loaded so posts will be a bit more staggered. But everything is still proceeding as it should. Energy levels are solid and workouts yield gains, so I know I'm moving in the right direction. Latest weigh-in read 185, but strength is increasing, so it's probably just a pound of fat, or water/glycogen that was lost. Cardio has been up from walking to classes every day. Overall everything is going well. Hitting all my numbers and then exceeding them on the all out set. Really liking this 5-3-1 routine.
Two small things about the routine:
I'll be alternating barbell rows with the pulldown movement prescribed since deads are my leadoff movement. Also, for delts, I'll be using the push press as my leadoff movement.

9/26
Chest and Tri's
Bench: 3 warms, 175 x 5, 205 x 5, 230 x 5, x 9
Incline DB: 2 warms, 80's x 8, 85's x 7
Flat fly: 1 warm, 50's x 12, x 12, x 11
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 57.5 x 11, x 11
Lying bar extension: 75 x 10, x 7
Ab work: 4 sets

9/27
Back and hams
Deadlifts: 3 warms, 275 x 5, 315 x 5, 360 x 5, x 8
Barbell row: 2 warms, 225 x 8, 275 x 8, x 6
Bench row: 55's x 12, x 11, x 11
ss Str. arm pulldown: 57.5 x 11, x 11, x 10
Leg curl: 2 warms, 190 x 6, x 6, 200 x 4
Stiff leg deads: 225 x 10, 245 x 10, 275 x 10, x 9
Db split squat: 40's x 10, x 10

9/28
Delts and Biceps
Push press: 3 warms, 115 x 5, 130 x 5, 150 x 5, x 10
Side lateral: 2 warms, 55's x 8, 60's x 8, x 8
Rear db raise: 50's x 10, x 10, x 9
ss Barbell shrug: 225 x 12, 275 x 10, x 9
Barbell curl: 2 warms, 95 x 6, 105 x 6, 115 x 5
Seated alt db curl: 35's x 12, x 10, x 10
1 arm preacher curl : 40 x 10, x 8 x 7
Ab work: 4 sets

9/29
Off day

9/30
Quads and Calves
Squats: 3 warms, 300 x 3, 345 x 3, 390 x 3, x 6
Leg press: 1 warm, 928 x 12, 1018 x 10, 1038 x 10
Bar Lunges: 1 warm, 135 x 8, 145 x 8, 150 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 16, x 15, x 13

10/1
Chest and Tri's
Bench: 3 warms, 190 x 3, 215 x 3, 235 x 3, x 7
Incline DB: 2 warms, 85's x 8, x 8
Flat machine fly: 1 warm, 160 x 11, 165 x 10, x 10 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 11, x 10
Lying bar extension: 75 x 12, 85 x 7
Ab work: 4 sets