9/30

Shoulders and biceps.

Nothing crazy with this workout. Since the shoulder was acting up, stuck with lighter weight/higher reps. Got a nice burn on both muscle groups.


10/1

Quads and abs workout

Start a new routine an fresh wave of 531. I will be sticking with the squat and deads and should start to get challenging. I was happy to hit 365 for the 5 reps at my current body weight as its been a while since I even did at any body weight.
The rest of the workout was faster tempo and really thrashed the quads.

Squat: 4 warms, 315/5 345/5 365/5
Hack squat ss: 135 205 250 250
with Leg Ext: 60 x 4
Front Squat: 1 warm, 155/10 175/8
Sissy squats: 3 sets to failure
Ab work: 4 sets

15 min cardio


10/2

Rest day