1/18 - 1/22

Everything has been going well, and added in the dietary changes as of yesterday. Strength feels good and still increasing weights slowly from workout to workout, so I know I'm not burning off muscle tissue. Upping the cardio and hitting all my numbers, so looking forward to see what changes that brings. Overall I've felt good lately; energy levels have been consistent and I'm definitely leaner than I've ever been this far out in a prep. Hoping to keep improving and really bring great conditioning into the shows I'm doing. Finishing up the last wave of the first routine today (1/23) and will be moving onto the next rotation.

1/18
Delts and Biceps
Laterals: 3 warms, 55's x 8 x 7 (drop set, ran the rack, to failure [45's, 35's, 25's, 20's, 15's, 10's])
In. Delt Press: 1 warm, 80's x 8, x 8, x 8 (drop set, 45's x 10)
Plate raise: 35 x 12, x 11, x 11
ss Upright row: 90 x 12, x 12, x 12 (wider grip, 2 count negative)
Hammer curl: 2 warms, 60's x 6, 65's x 5, x 4 (drop set, 45's x 6, 30's x 5 )
Close curl: 2 warms, 100 x 8, x 8 (drop set, 80 x 8, 60 x 7)
1 arm cable: 25 x 10, x 9 (controlled negative)
HIIT: 5 warm, 10 intervals, 10 cooldown

1/19
Quads and Low Abs
Squats: 3 warms, 315 x 6, 345 x 5, 350 x 4 (drop set, 225 x 8)
Leg press: 2 warms, 928 x 11, x 9
Leg extension: 1 warm, 235 x 10, x 10, x 10 (drop set, 170 x 7, 130 x 6)
Step ups: 55's x 12, x 11, x 11
Low abs: Leg raises: 1 warm, 22.5 lb x 14, x 14, x 12 (3 count negative)
25 mins cardio

1/20
Back and Calves
Pulldown wide: 3 warms, 200 x 6, 210 x 6, x 5 (drop set, 140 x 7, 120 x 7)
Barbell row: 2 warms, 245 x 7, x 6, x 6 (drop set, 135 x 10)
1 arm cable row: 65 x 10, x 10, x 9
Pullover (cable): 67.5 x 14, x 12, x 12 (drop set, 47.5 x 8, 35 x 7) (3 second negative)
Seated calf: 3 warms, 175 x 15, x 13, x 12, x 12, x 11 (drop, 130 x 7, 90 x 5)
25 mins cardio

1/21
Chest and Tri's
Flat bench: 3 warms, 225 x 6, 235 x 5, 240 x 5, x 4 (drop, 185 x 5, 135 x 7)
In. Db: 2 warms, 85's x 8, x 8 (drop set, 45's x 9)
Slight in. Fly machine: 1 warm, 150 x 12, 160 x 9, 155 x 10 (drop, 110 x 9, 85 x 7)
Uneven pushup: 2 sets to failure
Tricep pressdown short bar: 2 warms, 87.5 x 8, x 8, x 8 (drop, 65 x 9, 50 x 8)
Lying extension: 1 warm, 60 x 12, x 10, x 10 (slow negative) (drop, 45 x 9)
1 arm pressdown: 22.5 x 11, x 11
HIIT: 5 warm, 10 intervals, 10 cooldown

1/22
Hamstrings
Deads: 4 warms, 315 x 6, 345 x 5, 350 x 5 (controlled negative) (drop, 225 x 9)
Standing leg curl: 2 warms, 90 x 8, x 8, x 7 (drop, 70 x 6, 50 x 4)
Wide leg press: 1 warm, 758 x 10, x 10
Stiff leg deads: 1 warm, 245 x 11, x 11 (drop set, 135 x 12)
Abs: (Hammer strengh Ab crunch): 70 x 12, x 11, x 10, x 10
20 mins cardio
(later- 15 minutes cardio)