11/27

Deads and hammies:

Fantastic workout and lots of energy. Went in thinking just to do what was called for on the 531 for deads. Instead I finished with 5 more pounds and 2 more reps to nail 425 for 5. And hitting a best on reverse lunges also was cool.

Deads: 5 warms, 365/3 395/3 425/5
Db leg curl: 2 warms, 55/9 57/8 drop set
Reverse bar lunge: 2 warms, 140/6 160/8
Db stiff leg: 1 warm, 90/10 100/13
In/out thigh ss
with abs: 5 sets

15 min cardio

video of deads
http://www.youtube.com/watch?v=ipdlBhjCEQI


11/28

Delt and bicep workout:

Solid training this morning, and made gains. My neck was stiff going into the workout. From awkward sleeping, and then strained it a tad doing presses. Moved through the workout fine. Just tight now.

Standing press: 3 warms, 155/3 165/3 175/3 drop set
Seated side lateral: 2 warms, 40/8,9 drop set
Rear delt raise ss
with Db shrug: 3 x
Incline db curl: 2 warms, 50/5 55/5,4
Cable curl: 1 warms, 60/8 65/8
Preacher Curl: 30/10 25/13

30 min cardio


11/29
Rest day from weights, but will do 30 min cardio.