Back and chest.

After rest day always feels great to hit it..deload on the OH presses.

Rack pull ups: 2x
Pullups: 4 sets to failure
Db bench row: 2 warms, 80/10.9.9
Close pulldown: 2 warm, 130/10,11 drop set
Stand OHP; 2 warms, 125/5,5,6
Side lateral: 2 warm, 30/12,11 drop set

Deload on the squats, and took it easy since the back was a bit tight.

Squat: 4 warms, 285/5,5,5
Glute ham raise: 5 sets
Calf raises: 4 sets

Chest and arms.

Deload on the flat bench.  Solid training continues but feeling beat from yesterdays squat session.

Flat bench: 4 warms 205/5,5,10
Slight in bench: 2 warms, 185/8,8,7
Rack pushups: 3 sets to failure
Alt db hammer curl: 3 warm, 60/6 65/6
Stand tri ext cable: 2 warm 65/6,8 drop set
Con curl ss
with db kb: 2 x

Legs

Test out for squats.  Happy with the results and inspired to push forward.

Squat.  5 warms 315x3 335x2 355x1 375x1 390x1 405x2
Drop sets. 275x10 225x10
Rsldl. 3 warms 255x5 275x5, 5
Drop sets. 225x10 135x10

Back and shoulders

Nice workout with a faster tempo and the oh presses were on point with singles.

Pullups:  5 sets to failure
Db bench row: 2 warms 80/8,8,7
Db bent over row:  1 warm 65/13,12
Close pulldown: 1 warm 120/12 130/9,10
Standing OH press: 3 warms, 145/3 165/1 175/1,1,1
Drop off sets: 135/8 95/12

Legs

Hitting my stride and feeling better with each squat session.

Squat.  5 warms 315x3 335x2 355x2, 2, 3
Drop off squats. 275 225 135
Glute ham raise.  5 sets to failure
10 min cool down

Chest and arms day"

Singles were the focus and went well.  Gains across the board/

Flat press: 4 warms, 225x3 255x2 270x1,1,1
Slight in bar press: 2 wars. 185x9,8,7
In db fly 2 warms, 60x11,10
Alt db curl: 2 warm, 50x6 55x6,7  drop set
Rope ext: 2 warms, 55x6 60x6,7  drop set

Legs

After a day off and a few from squatting,  felt good..

Squat.  5 warms 315x3 335x3, 3, 5
Rsld. 3 warms 265x5, 5, 8 drop set
1 leg leg press. 1 warm 135x10, 13
10 min cooldiwn.

Back and shoulders

Pull ups.  5 sets to failure
Db bent over row.  2 warms 80x8 90x8, 7 drop set 65x15
Close pull down.  2 warms 140x10, 10
Standing Oh press. 3 warms 150x3 165x2, 2, 3. Drop set 135x7
Db alt front raise.  2 warms 40x6, 8
20 min cardio

Chest and arms - Legs

Lost track of time but too quickly recap.
Solid chest and arm day.  Hit my numbers and felt great.

The Friday was a deload ob squats. . Felt nice to back off but I threw in glute ham raises and still sore two days later.

Saturday was an off day and hitting back and delts later today.

Squat test out..
Although very happy with the gains, a 30 pound increase in about a month, the deads were are harder after the squats but get r done.. The highlight was the drop off set of 365 for a triple.  All in all, the gains are coming back and the goal is to break a PR by April.

Squat: 4 warms, 315/3 335/2 355/1 375/1 395/1  365/3
Deads: 3 warms 315/2 340/2,2
1 leg leg press: 1 warm 125/10,12


1/15
Chest and arms

Flat bench: 4 warms, 225/3 245/3,3,3
Slight in bar press: 2 warms, 185/8,8,7
In db fly: 1 warm, 50/12 55/13
Alt db curl: 2 warms, 50/6,6,8
Tricep dips: 1 warm, 2 chains/9 3chains/ 8,7
Con curl ss
with db kb: 2x
10 min cooldown

Great round today and nailed it..Brought back GM and walking lunges as I havent done either in a long time.
Started off easy with them.

Squat: 4 warms, 285/3 315/3 335/2 350/2,2,3
Good mornings: 2 warms, 145/4 165/5,5,10
Walking db lunge: 2 warm, 55/6,9

Nice first workout to the new rotation...

Bench: 4 warms, 225/3 245/3,3,3
Slight in bench: 2 warms, 175/8 185/8,7
In db fly: 1 warm, 50/12 55/13
Alt db curl: 2 warms, 50/6,6,8
Dips: 2 warms, 3 chains/6,6,7
Con curl ss
with kb: 2 x

After and extra day off to recoup, felt much better today and it resulted in a great workout.
New rotation but still with squats..  Hit the numbers prescribed...

Squat: 4 warms 285/3 315/3 330/3,3,5
Deadlift: 3 warms, 325/3,3,3
1 leg leg press: 1 warm 115/10,12

Chest and arms:

Deload for the chest today and used the fat gripz for fun.
Wow, they sure do make the training harder.. I also used them for the arms..

Flat bench fat gripz: 3 warms, 185/5 195/5,5,5
Chest dips: 1 warm, 4 chains/8,8,7
Flat db press: 75/10,10,8 65/11
Bar curl w/fg: 5 sets
Tricep press w/fg/ 5 sets

Didnt push it to hard, as I did what was prescribed.  Still coming off of the flu and wanted to listen to my body.

Happy with the workout.

Squat: 5 warms, 285×3 315×2 345×1 365×1,1,2

Deads: 2 warms, 275×5,5,5,5,5

Back and shoulders

Lat pd under.   3 warms 135x8 150x8, 10
Bent over row Oh. 3 warms 200x6, 7 155x16
Pip. 1 warm 130x12, 12
Stand OHP. 3 warns 155x2 175x1 185x1 135x9
1 arm upright row.  2 warms 55x8 60x10 50x12

Even though feeling more congested with a cough, got it done.
Skip the last movement for the fact of needed to catch my breath.

Squat: 5 warms, 305/3 325/2 345/2,2,2
Stiff legs: 135/10 x 6

Chest and arms.

Happy to train today coming off this lousy cold.
Was content with the results.

Flat bench.   4 warms 215x3 235x2 255x1 265x1, 1, 1
Fat grip chest dips. 4 sets to failure
Flat db press.  75x10, 10, 9 drop set
Bar curl.  2 warm s 95x8, 8, 10
Triceps pressdown. 2 warms 85x 8, 8, 5
Stand db curl ss
With ly db ext. 2x