10/19

Quads and abs workout:

Nice mix up for the deload workout. I still did all the movements, but in a different order. Was feeling a little achy going in, but came out feeling fine.
Led off with higher rep leg press to help loosen up before doing the prescribe squat sets.

Leg press: 3 warms, 360/15,17
Squat: 3 warms, 285/5 305/5
Leg ext: 2 warms, 80/10,85/9
Sissy squat: 2 sets to failure
Lower ab work: 5 sets

15 min cardio


10/20

Back and calves workout:

A great finish to this round as I made gains on the first two movements.
Energy was high and nailed the job.

Lat pulldown palms in: 3 warms 160/8 175/8,6
Db bent over row: 2 warms, 95/8,8 drop set
Close pulldown: 1 warms, 125/10 135/9 drop set
Bent over row w/chains: 175/9,11,12
Donkey calf: 2 warm, 90 x 3, 2 drop set

25 min cardio