Catch up to 12/5

Ok, so with sickness to end November, finals this week, a lot of school work this past week, and things with the fraternity sucking up other free time, here's my catch up lol. Busy but can't say I've ever been more productive and really pleased with that much. Stepped on the scale yesterday and I'm down to 180.5 (and with the new changes I'm guaranteed to really start leaning out). Strength has been solid and moving along in the 531 scheme. On some movements I lowered the weight a bit as I realized my form for some wasn't quite perfect, and I wasn't focusing on the contraction and negative and such. Sometimes I guess it's hard to remind myself: I'm a bodybuilder, not a powerlifter, and stimulation of the muscle is what I want. Anyway, not much else to report, feeling good and will feel better after finals are over.
--Side note: actually did get a workout in on 11/23. I felt better later in the day and did quads and calves for a deload just to get my system back up to normal, so I actually wasn't out of commission on that day lol. If anything it helped speed up my recovery.

11/23-11/26
-Repeated deload week just to ease back into things after being sick.

11/27
--Leg press might seem a little lower than normal, but I was working on absolute full range of motion and controlling the negative. Still going hard, just considering a few other factors than weight lol.
Quads and Calves
Squats: 3 warms, 290 x 5, 340 x 5, 380 x 5, x 7
Leg press: 1 warm, 748 x 14, x 14, 878 x 13
Bar lunge: 1 warm, 135 x 8, 155 x 7, x 7
Leg extension: 230 x 11, 240 x 10, x 10 (drop set, 1 drop to failure)
Donkey calf: 215 x 18, x 18, x 18, x 17, x 16
15 mins cardio

11/28
Chest and Tri's
Bench: 3 warms, 195 x 5, 225 x 5, 250 x 5, x 5
In. Db: 2 warms, 85's x 8, 90's x 6
Flat pec deck: 1 warm, 150 x 12, 165 x 10, x 8 (drop set, 3 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 50 x 11, x 57.5 x 10
Lying bar extension: 60 x 12, x 10

11/29
Back and Hams
Deads: 3 warms, 285 x 5, 330 x 5, 375 x 5, x 6
Barbell row: 2 warms, 225 x 8, 275 x 7, 295 x 6
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 265 x 10, x 10 (controlled 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio

11/30
Delts and Biceps
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Laterals: 2 warms, 55's x 7, x 7, x 7 (controlled motion, tried to minimize body language, but felt a bigger pump in my delts than normal because of this) (drop set, 2 drops)
Rear DB raise: 55's x 11, x 10, x 9
ss Barbell shrug w/out straps: 225 x 12, x 12, 275 x 9
Barbell curl: 2 warms, 95 x 7, 105 x 6, 110 x 6 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, 35's x 12
ss 1 arm preacher: 40 x 12, x 12, x 11
Ab work: 3 sets
20 mins cardio

12/1
Cardio 30 mins steady state

12/2
Quads and Calves
Squats: 3 warms, 315 x 3, 360 x 3, 405 x 3, x 3
Leg press: 1 warm, 838 x 13, 928 x 13, x 12
Bar lunge: 1 warm, 135 x 8, 165 x 6, 175 x 5
Leg extension: 1 warm, 240 x 11, 250 x 10, x 9 (drop set, 2 drops to failure)
Donkey calf: 215 x 18, x 18, 225 x 16, x 15, x 15
20 mins cardio

12/3
--Didn't quite hit the numbers on this round for 3's on bench, so might be repeating the same weight through the next time to make sure I hit it.
Chest and Tri's
Bench: 3 warms, 210 x 3, 240 x 3, 270 x 2, 265 x 3
In. Db: 2 warms, 90's x 9, x 6
Flat pec deck: 1 warm, 155 x 12, 170 x 10, x 9 (drop set, 2 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 57.5 x 11, 62.5 x 9 (drop set, 2 drops to failure)
Lying bar extension: 65 x 11, x 10
20 mins cardio

12/4
Cardio
20 mins, 10 mins intervals

12/5 will be hitting Back and hamstrings....followed by all out studying for my microbiology final. Should be fun (not)