11/9 - 11/17

Catch up time since I've been busy with school, finals coming up, final projects, and becoming a founding father of a fraternity, it's been a week from hell, but not so much in a bad way, just backed up with stuff lol. Been busy lately but the diet and training haven't suffered at all. Weight is sitting at 185.5 right now, and strength keeps increasing. On my 531 deads I had to go raw since my straps broke, but still hit the 1 rep max, so I was really pleased and surprised at myself. On some movements I lowered the weight a bit to work on control and negatives; not going to let my ego get in the way. Took 1 day of the weekend off to work on group projects and give my body some rest. Felt really good through this stretch of the program. Like where I'm at and cardio has definitely helped me tighten up a bit. I know I'm not out of range for contest prep and will be able to bring a good package to the stage.

11/9
Back and Hams
Deads: 3 warms, 305 x 3, 350 x 3, 390 x 3, x 6
Lat pulldown underhand: 1 warm, 220 x 8, x 8, x 8
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 8
Rope pulldown: 140 x 11, x 1o, x 1o
ss 1 arm Db row : 90 x 10, x 8, x 8
Db leg curl: 60 x 10, 70 x 10, 75 x 9, x 8
Seated leg curl: 150 x 12, x 10(3 count negatives)
20 mins cardio

11/10
Delts and Biceps
Push press: 3 warms, 135 x 3, 150 x 3, 170 x 3, x 5
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

11/11
Quads and Calves
Squats: 3 warms, 335 x 5, 380 x 3, 420 x 1, x 2
Walking lunge: 1 warm, 80's x 10, x 10, 85's x 7
Leg extension: 1 warm, 255 x 10, x 9, x 8 (drop set, 3 drops to failure)
Smith Squat occluded: 185 x 18, x 17, x 13
Seated calf single: 145 x 20, x 18, 150 x 17 , x 16, x 16
15 mins stair climber

11/12
Chest and Tri's
Bench: 220 x 5, 250 x 3, 280 x 1, x 3
Chest dips: 4 sets bw + 30: x 9, x 8, x 8, x 6
Slight in db press: 80s x 11, x 10, x 7
ss w/ slight in. fly: 40's x 9, x 9, x 7
Tricep pressdown: 2 warms, 97.5 x 1o, x 9 (drop set, 3 drops to failure)
1 arm DB extension: 1 warm, 25 x 12, x 11
1 arm reverse pressdown: 25 x 13, x 12
Ab work: 3 sets
20 mins cardio

11/13
Back and Hams
Deads (no straps): 3 warms, 325 x 5, 370 x 2, 415 x 1, x 1
Lat pulldown underhand: 1 warm, 230 x 8, x 7, x 7
Hammer Strength rows: 1 warm, 450 x 8, 460 x 8, x 8
Rope pulldown: 150 x 10, x 9, x 9
ss 1 arm Db row : 90 x 9, x 8, x 8
Db leg curl: 60 x 10, 75 x 10, 80 x 10, x 8
Seated leg curl: 160 x 12, x 10 (3 count negative)
20 mins stair climbers

11/4
Off day/interval cardio

11/15
Delts and Biceps
Push press: 3 warms, 140 x 5, 160 x 3, 180 x 1, x 3
Front bar raise: 1 warm, 80 x 10, x 10, x 10 (rest pause set, x 7, x 3 )
Laterals up: 60's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 90's x 12, x 12, x 10
In. db curl: 2 warms, 45's x 6, x 6, x 6
Rope curl: 57.5 x 10, x 10, x 9 ( 3 second negative)
ss Concentration Curl: 40 x 11, 10, x 10
Ab work: 3 sets
20 mins cardio

11/16
Quads and Calves Deload
Squats: 3 warms, 4 working (last set 305 x 10 )
Walking lunge: 1 warm, 85's x 8, x 8, x 7
Leg extension: 1 warm, 250 x 10, 260 x 9, x 8 (drop set, 1 drop to failure)
Occluded Squat: 165 x 18, x 16, x 13
Seated calf single: 155 x 19, x 17, x 17, x 15, x 15
30 mins cardio

11/17
Chest and Triceps (deload)
Bench: 180 x 5, 3 working (last set, 205 x 10)
Chest dips: 4 sets bw + 35: x 10, x 9, x 9, x 7
Slight in db press: 85s x 12, x 11, x 8
ss w/ slight in. fly: 40's x 10, x 10, x 7
Tricep pressdown: 2 warms, 95 x 11, 105 x 10(drop set, 1 drop to failure)
1 arm DB extension: 1 warm, 30 x 10, x 11
1 arm reverse pressdown: 25 x 12, x 10 (3 second negative)
Ab work: 3 sets
10 mins cardio