10/5

Dead lift and hammy workout

Nice change of pace and as I am typing this the next day, very sore!!! Nothing beats glute ham raises.
The deads felt good as I did the 380 for 5. Wasn't a real challenge, but I felt the back start a slight twinge. So with that, I did only the one heavy prescribed set. And the back is fine today..

Deads: 4 warms, 340/5 360/5 380/5
Glute Ham raise assited: 4 sets
Split Db Squat: 2 warms 60/8 65/8
Good Mornings: 2 warms, 135/10 145/10
In/Out thigh: 5 sets
Calf work donkey: 2 warms, 90/14,13,12 drop set

15 min cardio


10/6

Delt and biceps workout:

Good finish to this first round. Strength was solid all around and was well rested
My standing shoulder pressed is with still legs. No more pushing!

Stand shoulder press: 3 warms, 135/5 145/5 150/5,5
Barbell shrug: 2 warms, 265/8,9,8
Floor db raise: 1 warms, 20/5,6
Side ups: 1 warm,s 15/12 17/12
Alt db curl: 2 warms, 50/6 60/5,5
Barbell curl: 1 warm, 85/8,9
Con curl: 30/10,10

25 min cardio