10/15

Chest and tricep workout:

Single out day for the db press, but I need to increase the weight. These few workouts I am building momentum. For the next wave of 531, I will add 10 pounds to the max. It was cool doing 100's 10x though! LOL

Db press: 2 warms, 80/5 90/3 100/1,10
In db press: 2 warms 175/8,7 drop set
In db fly: 1 warms, 55/10,10
Rack pu: 2x
Rope pressdown: 1 warm,50/8 55/7 drop set
Bar ext ss
with Reverse pressdown: 3x

25 min cardio



10/16

Fantastic workout, and nailed a personal best on deads with 455!
Also gains on the split squats and good mornings.
On to the workout,

Deads: 4 warms, 335/5 375/3 405/1 435/1 455/1
Glute ham raises: 4 sets assisted
Db split squat: 2 warms, 75/8,9
Good mornings: 2 warms, 145/10 155/10
IN / Out thigh: 4 sets
Ab work

15 min cardio

video of the lift. please forgive my silliness.
http://www.youtube.com/watch?v=CEidUJ66FKs