Catch up again as I finished the first round of the second wave of 531.
Nailed each workout and for the all out set did more reps than called for.

Here is the break down

Chest and triceps

Flat press: 3 warms 185/5 205/5 225/5,7
In db press: 2 warms, 85/9,7  drop set
Flat fly: 45/12,12,11
Decline pu: 2 sets to fail
Rope pressdown: 2 warms 50/10,9
Dips: 4 sets to failure
Bar ext: 45/19,15
Ab work

4 sprints on bike


Back and hams

Deads:  4 warms, 255/5 275/5 295/5,10
Close pulldown: 2 warms,  135/12,11,10
Bent over row: 2 warms, 165/8,8   drop set
1 arm cable row: 50 x 2
Leg curl: 2 warms, 55/5,5,8 drop set
Bar split squat: 65/8,10
Ab work

10 min cooldown


Delts and biceps.

Stand press: 3 warms, 110/5 120/5,10
Bar shrug: 2 warm,  205/12,12,12
Side lat: 1 warm, 30/10,10,12
Upright row cable: 50/14 60/15
Bar curl: 2 warms, 85/8,8,10
Alt db curl: 1 warm, 35/8,11 drop set
Ab work

4 sprints on bike