8/13

Shoulder and bicep workout:

The last workout for this wave. Feeling tired from a busy week but pushed through nicely. Mixed it up a bit and got my swole on. The hams are super sore from yesterday and looking forward to the off day. And then excited to hit the next round of the 531 with heavier weights. Changes are happening as I have lost a few pounds all from fat.

Db delt press: 2 warms, 65/5 75/5,10
Barbell shrug: 2 warms, 245/11,10 drop set
Front raise db: 2 warms 35/8 40/8
Barbell curl: 2 warms, 105/10,9
Db curl: 35/9 30/10 25/11
Con curl: 30/13,11

Ab work: 5 sets

20 min cardio


8/14
rest day