12/3

Quads and abs workout:

Second round for the 531 and very pleased on the progress at my current bw.
With the increase of strength, I know I am not losing any muscle and slightly dropping bodyfat. Energy is solid and gains were made throughout the entire workout.

Squat: 5 warms, 315/3 335/3 350/3,3
Walk db lunge: 2 warms, 80/6,6
Hack squat: 2 warms, 215/6 235/11 145/20
Leg ext: 2 warm, 85/12,13 drop set
Ab work: 5 set

22 min cardio.


11/4

Back and calves workout:

Got it done and made gains!

Pullups: 5 sets
T bar row: 3 warms, 190/6 210/8,10 drop set
Lat pulldown underhand: 2 warms, 135/9,10 burn set
Bent over db rowL 1 warm, 65/12 70/11
Str arm pulldown: 45/12,12
Calf work: 8 sets

30 min cardio