10-16

Back and calves workout:

Lat pulldown palms in: 3 warms, 145/8 160/9,9
Bent over row: 2 warms, 210/6 230/6,8 drop set
Rope pulldown: 1 warms, 112/11 117/9 drop set
Chin ups: 3 sets
Floor rows: 1 warm, 40/12
Donkey calf raises: 3 warms, 90/15 135/17,15,12 2 drop sets

25 min cardio

10-17

Chest and triceps workout:

Flat bench press: 4 warms, 195/3 210/3 220/3,5
Slight in db press: 2 warms, 95/7,7 drop set
In db fly: 1 warm, 52/10,11
Push ups: 2 sets to failure
Rope pressdown: 1 warm, 40/8 45/8,8 drop set
Tricep Dips: 2 sets to fail

25 min cardio.

Both workout were on point and the 531 felt good on the flat bench. Gains were made all around and looking forward to the next deadlift workout and to see how my body responds.