9-19

Shoulder and biceps:

Another favorite round on exercises. Moved through the 3's well for the presses and happy with the effects of the training.

Seated bar press: 4 warms, 170/3,3,3,3,8
1 arm side lateral cable: 2 warms 25/9,10
Rear delt raise: 2 warms, 35/11,12
Db shrug: 65/22 75/16,17
In db curl: 2 warms, 45/5 50/5,6
Cable curl: 1 warms, 55/10 60/10
21's: 2x with bar

25 min cardio


9/20

Quads workout:

This was a challenge doing the second round of the 3's on front squats. I was able to nail 4 set of 3's of 285. The goal test out will be with 315 next round, and I know I want to get 5 reps. That will be a pr for me. The rest of the workout was great and did some squating again as the third movement. Actually looking forward to leading of with back squats soon.

Front squats: 5 warms, 245/1 265/1 285/3,3,3,3
1 leg-leg press: 2 warms, 160/8 170/8
Squat: 2 warms, 235/5 255/10
Leg ext ss: 70 75
with Sissy squats: 2 x to failure

20 min cardio