11/1 - 11/8

Update since I've been busy with midterms, a sinus infection, and some other things. School work has been crazy the past few weeks and will be this way until final exams. But then I'll get some nice down time. And this week was stressful with presentations and projects. But here goes:

11/1
Back and Hams
Deads: 3 warms, 3 working
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 77.5x 10, x 10, x 8
ss seated row: 200 x 12, 210 x 10, x 10
Stiff leg db deads: 2 warms, 95's x 12, x 12, x 11(drop set, 1 drop to failure)
Leg curl: 1 warm, 180 x 10, 200 x 10, x 9
1 leg leg curl: 100 x 10, x 10
15 mins stair climber

11/2
Delts and biceps
Push press: 3 warms, 3 working
1 arm cable lateral: 2 warms, 25 10, x 11
Front Raise db: 45's x 12, x 12, 40's x 11
ss Upright row: 100 x 12, x 12, x 12
Hammer curl: 2 warms, 70's x 6, x 5, x 5
Close curl: 1 warm, 105 x 10, 115 x 10, 130 x 7
1 arm cable curl: 1 warm, 25 x 11, x 11 (drop set, 2 drops to failure)
Ab work: 4 sets
15 mins stair climber

11/3
Quads and Calves
Squats: 3 warms, 290 x 5, 330 x 5, 380 x 5, x 6
Walking lunge: 1 warm, 70's x 10, x 9, x 9
Leg extension: 1 warm, 240 x 10, 250 x 10, x 9
Smith Squat, close stance: 275 x 11, x 10, x 10
Seated calf single: 110 x 20, x 19, x 19, x 18, x 18

11/4
Chest and Tri's
Bench: 190 x 5, 220 x 5, 250 x 5, x 5
Chest dips: 4 sets x 8, x 8, x 8, x 8
Slight in db press: 75's x 10, x 9, x 6
ss w/ slight in. fly: 30's x 12, x 10, x 9
Tricep pressdown: 2 warms, 90 x 9, 95 x 8
1 arm DB extension: 1 warm, 25 x 10, x 10
1 arm reverse pressdown: 22.5 x 12, x 11
Ab work: 3 sets
20 mins cardio

11/5
Back and Hams
Deads: 3 warms, 280 x 5, 330 x 5, 370 x 5, x 7
Lat pulldown underhand: 1 warm, 220 x 7, x 7, x 6
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 6
Rope pulldown: 140 x 10, x 10, x 10
ss 1 arm Db row : 80 x 10, x 9, x 9
Db leg curl: 60 x 10, 70 x 10, x 9, x 8
Seated leg curl: 175 x 12, x 11 (drop set, 2 drops to failure)
20 mins stair climbers

11/6
Delts and Tri's
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Front bar raise: 1 warm, 80 x 10, x 9, x 9 (drop set, 1 drop to failure)
Laterals up: 55's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 85's x 12, x 12, x 12
In. db curl: 2 warms, 45's x 6, x 6, 40's x 6 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 67.5 x 8, x 7
ss Concentration Curl: 40 x 11, 35 x 11, x 10
Ab work: 3 sets
20 mins stair climber

11/7
Quads and Calves
Squats: 3 warms, 310 x 3, 360 x 3, 400 x 3, x 3
Walking lunge: 1 warm, 70's x 10, 80's x 10, x 9
Leg extension: 1 warm, 250 x 10, x 10, 255 x 8 (drop set, 2 drops to failure)
Smith Squat, close stance: 275 x 11, x 10, rest-pause (x 10, x 7, x 4)
Seated calf single: 130 x 20, x 18, x 16, x 16, x 15
15 mins stair climber


11/8
Chest and Tri's
Bench: 205 x 3, 235 x 3, 265 x 3, x 4
Chest dips: 4 sets bw + 25: x 9, x 8, x 8, x 7
Slight in db press: 80s x 11, x 7, x 5
ss w/ slight in. fly: 35's x 11, x 9, x 8
Tricep pressdown: 2 warms, 95 x 9, 105 x 7 (drop set, 2 drops to failure)
1 arm DB extension: 1 warm, 25 x 11, x 10
1 arm reverse pressdown: 25 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 3 sets
20 mins cardio