2/7-2/13

So far everything is going according to plan. Strength is solid, weight is slowly coming down, and actually feel pretty good at the moment. Low carb day felt a bit sluggish, but I've come to expect that (although low carb days have taught me to love salads and green vegetables haha, the amount of volume I get out of them is nice). Weight didn't change even after the high carb day, so I know I'm getting leaner even when I put water and glycogen back in. The extra cardio I've been doing walking with my girlfriend has been good, and allows me to add in a little extra work without overdoing it. I'm pretty happy with everything and know the next 9 weeks (a little over) will fly by.

2/7

Chest and Tri's (figures that the 100's go missing from the gym, turns out they were getting replaced since the one broke off the handle, although the problem's been fixed as of writing this)

Slight In. Db: 3 warms, 95's x 7, x 6, x 6

Flat bar press: 2 warms, 220 x 5, x 5, x 5 (drop set, 185 x 4, 135 x 7)

Chest Dip: 3 sets to failure

In. Db press x reps: 75's x 11, 70's x 10 (30 second stretch at failure)

Tri dip: 3 sets to failure ( count negatives)

Rope pressdown: 52.5 x 11, x 10, x 10 (drop set, 42.5 x 8, 32.5 x 7, 25 x 7)

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

HIIT: 5 warm, 10 intervals, 10 cooldown

2/8
Hamstrings

Stiff leg deads: 4 warms, 250 x 6, 265 x 6, x 6

Glute ham: 4 sets, x 10, x 9, x 8, x 7

Split squat: 1 warm, 140 x 8, x 8 (drop set, 115 x 7)

Good morning: 1 warm, 185 x 12, x 11 (drop set, 135 x 12)

Abs: (Hammer strengh Ab crunch): 85 x 11, x 11, x 11 x 80 x 12
35 mins cardio

2/9

Delts and Biceps

DB press: 3 warms, 80's x 7, x 7 (drop set, 60's x 7, 45's x 7)

Bar shrug: 2 warms, 265 x 8, rest pause: 265 x 7, x 3, x 2 (10 breaths between)

Front bar raise (underhand, elbows bent): 70 x 12, x 12, x 11 (slow negatives)

ss Rear delt raise on bench: 40's x 11, x 10, x 10 (drop set, 25's x 8) (3 count negatives)

Bar curl: 3 warms, 110 x 6, rest pause, 110 x 5, x 2, x 1 (10 breaths between)

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

Conc. Curl: 1 warm, 40 x 10, x 9 (drop set, 30 x 7, 20 x 7)

HIIT Cardio: 5 warmup, 10 intervals, 10 cooldown

2/10

Calves: 5 sets

30 minutes cardio

2/11

Quads and Abs

Squat: 3 warms, 335 x 5, x 5, 365 x 3, x 2 (drop set, 225 x 10)

V-squat: 2 warms, 335 x 6, 350 x 6 (drop set, 260 x 9)

Sissy Squat: 3 sets, x 13, x 12, x 10 (5 count negative)

Leg extension: 1 warm, 240 x 10, 245 x 10, x 9 (drop set, 170 x 8, 130 x 6)

Low abs (decline board sit ups w/ 3 second negative): 1 warm, x 14, x 12, x 11

35 mins cardio

2/12

Back and Calves

Lat pulldown palms in (hammer strength): 3 warms, 220 x 6, 230 x 6, 230 x 6 (drop set, 150 x 9)

DB bent over row: 2 warms, 100 x 6, x 6, x 6 (drop set, 65 x 9)

Close high hammer row: 1 warm, 180 x 11, 190 x 10, x 9 (drop set, 150 x 7, 110 x 8)

Bent over row: 2 warms, rest pause: 230 x 8, x 3, x 2

Standing calf: 3 warms, 225 x 14, 240 x 11, x 10 (drop set, 165 x 12, squeeze at top)

35 minutes cardio

2/13

Chest and Tri's

Slight In. DB: 3 warms, 100's x 6, 95's x 6, x 5 (drop set, 70's x 6, 50's x 5)

Flat bench: 2 warms, 225 x 5, 215 x 6, x 4 (rest pause, x 3, x 1)

Chest dips: 3 sets to failure

In. Db x reps: 75's x 8, 65's x 10 (30 second stretch at bottom)

Tricep dips: 3 sets, 2 to failure, 1 rest-pause: x 8, x 5, x 3

Rope: 57.5 x 12, x 11, x 11 (drop set, 50 x 4, 42.5 x 8, 30 x 8)

Underhand: 57.5 x 12, x 10 (drop set, 42.5 x 8, 30 x 7, 25 x 7)

HIIT: 5 warm up, 10 intervals, 10 cooldown