8/10

Back and calves:

As the deload week continues I went with a little higher rep scheme for todays workout. But still pushed it on the rows. Energy was high as I actually did more volume.

Lat pulldown pip: 3 warms, 170/8,7 drop set
Bent over row: 2 warms 225/5 245/5,6 drop set
Close pulldown ss: 110 x 3
with pullover: 65 x 3
Db bent over row: 55/12,12
Calf work: 2 warms, seated raise 3 x singles, 2 drops

20 min cardio


8/11

Chest and triceps.

Nice workout today as I stuck with the 531 deload bench. Banged out 12 solid reps after the called 5. The second movement I nailed with a pr of some sort doing 95 for 2 sets of 8. Mixed up the triceps work as I will short on time.

Flat bench: 3 warms, 160/5 175/5 190/5,12
Slight incline db press: 1 warms, 95/8,8 drop set
In db fly: 50/10 55/10,9
Rack pu's: 2 x
Overhead cable tri ext: 2 warms 60/8 55/9 drop set
Rope pressdown: 4 drop sets

20 Min cardio