Dead and hammie workout:
Nice deload workout and didn't go crazy with high reps. Did what was called for but used "stops" on the touch for each rep. This give me a little more energy and was able to do more work on the leg curl. I also through is stiff leg deads with the trap bar for kicks. I am sore today as I type this. Solid workout.
Dead lifts: 4 warms, 300/5 320/5,5
Leg curl: 2 warms, 60/8,8 drop set
Stiff legs w/trap bar: 2 warms, 235/10 255/12
Outer thigh: 5 sets
Ab work: 4 sets
15 min cardio
Shoulder and bicep workout:
Last deload before the new wave. Another solid pump and workout. Faster tempo.
Mixed it up a bit with doing up and down for side lateral and changed the bicep workout order.
Shoulder press: 2 warms, 115/5 135/5,7
Upright row cable: 2 warms, 75/8 80/10,11
Side lateral up and downs: 3 x
1 arm cable curl: 2 warms, 32/10,8
Bar curl: 1 warm, 85/9,9
Hammer db curl: 40/8 30/11
25 min cardio