1/7 to 1/10

Overall everything has been good up to this point. Battling a bit of a head cold but hasn't stopped me or slowed me down. So far the diet has been good and hitting every number perfectly. Weight is still at 171 but my body fat % dropped a bit, about 1.25 more % (based on multiple caliper site tests, pretty much ran a battery and averaged them out). Strength is still good and energy levels are pretty stable through the day. Overall liking where I'm at. Cardio is ramped up and starting to really lean out.

1/6
Delts and Biceps
Laterals: 3 warms, 55's x 6, 50's x 6 (drop set, ran the rack all the way down to the 10's, went to failure each time)
In. Delt press: 1 warm, 75's x 8, 80's x 7, x 7
Plate raise: 35lb x 12, x 10, x 10 (turned the plate at the top, "drivers", was slow and controlled)
ss Upright row: 90 x 12, x 11, x 10
Hammer curl: 2 warms, 60's x 6, 55's x 6, x 5
Close grip curl: 2 warm, 90 x 9, x 8
1 arm cable curl: 1 warm, 17.5 x 11, x 10 (3 sec. negative)
HIIT Cardio: 5 warm, 10 intervals, 10 cooldown

1/7
Quads and Abs
Squats: 3 warms, 295 x 5, 315 x 5, 335 x 4, x 4
Leg press: 2 warms, 758 x 10, x 10
Leg extension: 1 warm, 210 x 11, 230 x 10, x 9 (3 count negatives) (drop set, 1 drop to failure)
Step ups: 50's x 11, 55's x 10, x 9 (drop set, 1 drop)
Lower abs: 1 warm, holding 30lb dumbbell (leg raises) x 14, x 12, x 11
25 mins cardio

1/8
Cardio 20 minutes, posing 15 minutes

1/9
Back and Calves
Lat pulldown wide: 3 warms, 200 x 6, 220 x 5, x 4 (drop set, 1 drop to failure)
Barbell row: 2 warms, 205 x 7, 225 x 7, 235 x 7 (drop set, 1 drop to failure)
1 arm cable row: 1 warm, 57.5 x 11, x 11, x 10
Pullover (cable): 1 warm, 67.5 x 12, 70 x 11 (drop set, 1 drop to failure)
Seated calf: 3 warms, 155 x 14, 160 x 13, 165 x 13
25 mins cardio

1/10
Chest and Tri's
Flat bench: 3 warms, 205 x 5, 225 x 5, x 5, 230 x 5 (drop set, 1 drop to failure)
In. DB: 1 warm, 85's x 7, x 7, 80's x 8 (drop set, 1 drop to failure)
Slight in. fly: 60's x 11, x 10, x 10
Uneven pushups: 2 sets to failure (really slow negatives here, good burn at the end)
Triceps pressdown (short bar): 2 warms, 72.5 x 8, 82.5 x 8, 87.5 x 7 (drop set, 1 drop to failure)
Lying extension: 1 warm, 60 x 11, x 10, x 9
1 arm pushdown: 20 x 12, x 10 (3 count negatives)
HIIT Cardio: 5 warm, 10 intervals, 10 cooldown