3/29 - 4/4

Quick update on the workouts since I've been busy with personal affairs and a busy first week back at Drexel. Weight as of today was 159.8, and at the leanest I've ever been. Started off routine B pretty well today and am really happy with the changes I've seen over the past week or so. Changes to the diet have been factored in, and felt a little more energetic in the gym. Starting to hit that point where exhaustion subsides because of excitement about the show. Feeling good and looking forward to bringing it in a few weeks.

3/29

Quads and low abs

Squats: 3 warms, 315 x 5, 335 x 4, 355 x 2, x 2 (drop set, 225 x 9)

Leg press: 2 warms, 1018 x 9, x 8 (drop set, 568 x 9)

Leg ext. 1 warm, 250 x 10, x 10, 245 x 10 (drop set, 170 x 6, 110 x 7, 70 x 6)

DB step ups: 55's x 10, x 10, x 10

Low abs: decline reverse crunch: 1 warm, x 14, x 13, x 13

42 minutes cardio

3/30

Lat pulldown Wide: 3 warms, 220 x 5, x 5, x 5 (drop set, 170 x 7, 120 x 6)

Bent over row: 2 warms, 230 x 6, 250 x 5, x 3 (drop set, 165 x 7)

1 arm cable row: 1 warm, 80 x 10, x 10, x 8 (drop set, 55 x 6)

Pullover (cable): 1 warm, 70 x 10, 75 x 9 (drop set, 57.5 x 5, 40 x 6)

Calves on leg press: 3 warms, 568 x 13, 658 x 12, x 12

HIIT: 5 warm, 12 intervals over 24 mins, 5 cooldown

3/31

Chest and Tri's

Flat bench: 3 warms, 215 x 5, 220 x 5, x 4, 215 x 4 (drop set, 185 x 4, 135 x 7)

In. DB press: 1 warm, 75's x 8, x 8, x 7 (drop set, 55's x 6)

Slight in. fly machine: 140 x 11, 150 x 9, x 8 (drop set, 110 x 7, 90 x 5)

Uneven push up: 2 sets to failure

Tricep pressdown short bar: 2 warms, 87.5 x 8, x 8, 80 x 8 (drop set, 62.5 x 7, 50 x 7)

Lying extension: 1 warm, 65 x 11, x 10, x 8

1 arm pressdown: 35 x 11, x 10 (forced reps at ends, 3 second negatives)

HIIT: 5 warm, 12 intervals over 24 mins, 5 cool down

4/1

Hamstrings

Deads: 4 warms, 335 x 4, 365 x 3, x 2

Standing leg curl: 2 warms, 90 x 8, 95 x 8, x 7 (drop set, 70 x 6, 50 x 5)

Wide leg press: 1 warm, 708 x 10, x 9 (drop set, 568 x 7)

Stiff leg bar: 1 warm, 240 x 13, x 12 *went higher in the rep range since my lower back felt a bit tight, nothing bad though (drop set, 135 x 10, 3 count negative on drop set)

Abs: Decline reverse crunch: x 14, x 13, x 13, x 10

40 mins cardio

4/2

Delts and biceps

Laterals: 3 warms, 55's x 6, x 6 (drop set, 45's x 7, 40's x 5, 35's x 5, 30's x 4, 25's x 4)

High In. Db press: 1 warm, 75's x 8, x 8, x 8 (drop set, 45's x 7)

Upright row: 100 x 10, x 9, 90 x 10

ss front plate raise: 45 x 11, x 11, x 9

Hammer curl: 2 warms, 65's x 5, x 5 (drop set, 45's x 6, 35's x 5, 30's x 4)

Close grip bar curl: 2 warms, 95 x 9, x 8

1 arm preacher: 35 x 12, x 10 ( forced reps with 3 second negatives to failure)

HIIT: 5 warm, 12 intervals over 24 minutes, 5 cool down

4/3

Calves: 7 sets

40 minutes cardio

Low carb day

4/4

Quads and Low abs

Squats: 3 warms, 315 x 5, 335 x 5, x 4, 350 x 3 (focused on the negatives; drop set, 225 x 8 with 2 second pause in bottom)

V-squat (similar to hack since we dont have one): 2 warms, 295 x 6, 305 x 6 (drop set, 210 x 6, 150 x 6)

Leg extension: 1 warm, 250 x 9, 240 x 10, x 9 (drop set, 170 x 6, 110 x 6)

Sissy squat: 3 working, x 12, x 11, x 11 (4 count negative)

Decline Reverse crunch: 1 warm, x 15, x 13, x 13, x 12

40 mins cardio