1/30-2/3

Everything is going as it should, and feel pretty good at this point. Weight as of today was 166.8, and definitely noticing some changes physically. Strength is still there, down on 1 or 2 movements but mostly just to work a bit on the contraction and the negative part of the movement. Otherwise, there's been no drop and I still feel really strong in all of my workouts. Cardio has been good and little things like walks at night and doing an extra cardio session per week have really helped kick my metabolism up. Feeling good, but a little tired on some days; fatigue in a way comes with the territory though lol. Recovery on the current split has been great and haven't really needed many off days, since I'm seeing progress and feeling good. Glutes are starting to show a few lines and abs and obliques are hardening up too. Before my competitive season is over, I know I can at least achieve my personal goal of striated glutes haha, something to shoot for for me more or less.

Tomorrow will just be cardio and low carbs for the day, followed by my high carb day and quads on Sunday. Progress pics will be taken at some point this weekend. 11 weeks out and getting more and more excited.

1/30

Quads and Low Abs

Squat: 3 warms, 315 x 6, 350 x 4, x 3 (drop set, 225 x 8)

V-squat: 2 warms, 310 x 6 x 8, 330 x 6 (drop set, 270 x 8, 230 x 7)

Leg ext.: 1 warm, 240 x 10, 245 x 9, x 9 (drop set, 210 x 4, 170 x 6)

Sissy squat: 3 working: x 13, x 12, x 11 (4 second negatives)

Low abs: Roman Chair: 1 warm, x 15, x 13, x 12 (4 second negative)
25 mins cardio

Evening: 10 minutes cardio

1/31
Back and Calves

Lat palms in (hammer strength): 3 warms, 190 x 6, 210 x 6, x 5

DB bent over row: 2 warms, 100 x 6, x 6, x 4

Close high hammer row: 1 warm, 160 x 10, 170 x 10, x 9 (drop set, 140 x 7, 120 x 7)

Bent over row (rest pause) : 2 warms, 225 x 6, x 4, x 3

Stand calf: 3 warms, 215 x 14, x 14, 225 x 12 (drop set, 180 x 14, 130 x 9)

35 mins cardio

2/1

Chest and Tri's

Slight In. Db: 3 warms, 95's x 6, 100's x 5, x 4

Flat bar press: 2 warms, 215 x 6, x 5, x 5 (drop set, 185 x 5, 135 x 6)

Chest Dip: 3 sets to failure

In. Db press x reps: 70's x 11, 65's x 11 (30 second stretch at failure)

Tri dip: b.w. + 30 lbs, 3 sets to failure (drop set on last set, no dumbbell added)

Rope pressdown: 52.5 x 10, x 10, x 8 (drop set, 42.5 x 9, 32.5 x 8, 25 x 7)

Reverse Pressdown: 57.5 x 12, x 12 (drop set, 52.5 x 7, 42.5 x 6)

HIIT: 5 warm, 10 intervals, 10 cooldown

2/2
Hamstrings

Stiff leg deads: 4 warms, 245 x 7, 250 x 6, 255 x 5

Glute ham: 4 sets, x 9, x 8, x 8, x 8

Split squat: 1 warm, 135 x 8, x 7 (drop set, 95 x 10)

Good morning: 1 warm, 185 x 10, x 10 (drop set, 135 x 12)

Abs: (Hammer strengh Ab crunch): 80 x 11, x 11, 70 x 10, x 10
35 mins cardio

2/3

Delts and Biceps

DB press: 3 warms, 80's x 7, x 6 (drop set, 65's x 7, 50's x 7, 40's x 6)

Bar shrug: 2 warms, 245 x 8, rest pause: 245 x 7, x 5, x 2 (10 breaths between)

Front bar raise (underhand, elbows bent): 70 x 12, x 12, x 10 (slow negatives)

ss Rear delt raise on bench: 35's x 11, x 10, x 9 (drop set, 25's x 9) (3 count negatives)

Bar curl: 3 warms, 105 x 6, rest pause, 105 x 5, x 3, x 3 (10 breaths between)

Alt. DB curl: 1 warm, 40 x 8, x 7, 35 x 8

Conc. Curl: 1 warm, 35 x 10, 35 x 10 (drop set, 25 x 8, 20 x 7)

HIIT Cardio: 5 warmup, 10 intervals, 10 cooldown