11/17

Chest and Triceps.

Test out for chest and was very happy with my pressing. Never had a good bench.
But figure lets see if it can go up. The rest of the workout was fast tempo and nice energy.

Flat bench: 4 warms, 195/5 215/3 230/1 245/1,3
In db press: 2 warms, 95/8,6 drop set
Slight in bench: 1warm, 135/8 145/9,8 drop set
Rach pu: 2x
Bar ext: 2 warms, 70/8,6 drop set
Close grip pressdown: 55/12 45/14 35/16

30 min cardio

11/18

Deads and hammie workout.

The goal was doing a single for the deads at 395. But went for 405, and nailed out 5 reps. Very happy considering my break from deadlifts. A little short on time, but did a little more volume for the two exercises after deads. Tomorrow is a welcomed off day!

Deads: 4 warms, 315/5 345/3 375/1 405/5
Leg curl: 2 warms, 60/6 65/6,6 2 drop sets
Stiff leg close stance: 2 warms, 215/8 235/8 255/12

20 min cardio