Shoulder and bicep workout:
Continued on with the 3's for the shoulder press and the workout went well.
I can note that my side delts were sore the day after. Very effective training.
The giant drop sets on the side laterls did me in! LOL
Db shoulder press: 3 warms, 80/3,3,3,3,3,3,7
Side lateral drop sets: 35-25-15, 40-30-20(x3)
Front raise ss: 45 60 65
with db shrugs: 85 95 95
In db curl: 2 warms, 40/8 45/6,7
Cable curl: 50/12,11
Con curl: 30/12,10
Ab work: 5 sets
25 min cardio
Total rest day, weigh in: 156 still up from the b day weekend.
Quads and calves workout:
Slow moving into this workout for the fact mhy allergies have kicked in the night before. I was set out to do 5 triple's with 345. The first set was very slow moving and hard. But I stuck it out and plowed right through it. The last three sets were not to bad at all and did 4 reps for kicks on the fith set. I did a slight mod to the workout but the idea was still there. Made gains on the hack squat from last time and whacked my legs.
Squat: 5 warm, 325/1 345/3,3,3,3,4
Hack squat: 3 warms, 270/6 290/8 drop set
Leg ext ss: 70 80 80
with Step db lunge: 40 45 50
Squat w/chains: 175/10 195/12 215/12
Single calf raises: 6 sets