7/25 C3 LEGS 531

SQUATS:
Warm UP: 1x45x10, 2x95x10,10
Working: 135x3, 155x3, 2x175x3,5 eh...

LEG PRESS:
Warm UP: 3x90x10,10,10
Working: 1x230x10, 3x250x10,10,10

LEG EXT:
Working: 2x110x10,10 1x125x9

WALKING LUNGE:
3x50x12,12,12

SMITH MACHINE SQUAT:
2x80x20,20

7/22 C2 DELTS and BI's

INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x8,8,8

1ARM CABLE CURL:
Warm Up; 2x10x10,10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x60x12,12 tough today!!
SS
UPRIGHT ROW:
Warm UP: 1x30x12
Working: 2x50x12,12

HAMMER CURL:
Warm UP: 2x15x10,10
Working: 1x25x6, 1x30x6 2x35x5,5 eh...

CLOSE CURL:
Warm Up; 1x30x10
Working: 3x50x10,10,10

7/21 C2 HAMMIES AND BACK 531

DEADS:
Warm Up; 2x135x10,10
Working: 1x140x5, 1x165x5, 2x185x5,10

PULL UP:
Working: Mex6  28lb assist 4x10,10,10,10

BENT ROW:
Warm Up: 2x65x10,10
Working: 3x115x8,8,8

ROPE PULLDOWN CLOSE GRIP
Warm Up: 1x60x10
Working: 3x100x8,8,8

STRAIGHT ARM PULL DOWN:
Working: 3x50x12,12,12

STIFF DEADS:
Working: 3x135x12,12,12

DIDN"T DO DUMBELL LEG CURLS OUT OF TIME!

7/20 C2 CHEST DELT TRI 531

CHEST PRESS BAR:
Warm Up: 2x65x10,10
Working: 80x5 90x5 105x5,8

SL INCL DB PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING BAR PRESS:
Warm up: 1x30x10
Working: 3x50x9,9,9

SIDE LATERALS UP-DOWN
Working: 3x8x5, 3x10x5, 3x15x12,12,12 3x12x10,10,10

CLOSE PRESS:
Warm Up: 2x25x10,10
Working: 1x40x10, 2x45x8,8

REVERSE PRESS DOWN:
Warm Up: 1x50x10
Working: 3x80x10,10,10

7/18 C2 LEGS 531start again

SQUAT:
Warm Up: 1x45x10, 2x95x10,10
Working: 1x125x5, 1x145x5, 1x160x5

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 4x230x10,10,10,10

LEG EXT:
Warm Up: 1x65x10
Working: 3x110x10,10,10

WALKING LUNGE:
Working: 3x55x12,12,12

SMITH SQUAT:
Working: 1x70x20, 1x80x20
:o)

7/17 C1 DELTS AND BI

INCL DB PRESS:
Warm Up: 3x20x10,10,10
Working: 3x40x8,8,8

1ARM CABLE:
Warm Up: 2x10x10,10
Working: 2x35x10,10 nautalis machine maybe really 17lbs  not sure

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 1x60x12, 1x70x10
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x12,12

HAMMERCURL:
Warm Up: 2x15x10,10
Working: 1x25x6, 1x30x6 1x35x3+1x30x3oh well

CLOSE CURL:
Warm Up: 1x25x10
Working: 3x55x10,10,10 eh...not too pretty

7/16 C1 HAMMIES AND BACK 531 deload

**DOG Tweaked back and short on time here...kinda a lame start

DEADS:
Warm Up: 2x95x10,10
Working: 1x125x5, 1x135x5, 2x145x5,12

PULL UP: Assisted
40lb x 12,12,12,12

BENT ROW:
Warm Up: 2x65x10,10
Working: 3x105x8,8,8

ROPE PULLDOWN:
Warm Up: 1x50x10
Working: 1x80x8, 2x70x8,8

STRAIGHT ARM PULLDOWN:
Working: 3x30x10,10,10

STIFF DEADS:
3x125x12,12,12

DIDN"T DO DB LEG CURLS

7/15 C1 CHEST, DELTS TRIS Deload 531

CHEST PRESS BAR:
Warm Up: 2x65x10,10
Working: 1x70x5, 1x80x5 2x85x5,12

SL INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 2x40x10,10

STANDING BAR PRESS:
Warm Up: 1x30x10
Working: 1x40x10, 2x50x8,8

SIDE LATERAL UP & DOWN:
3x8x5,5,5
3x10x5,5,5
3x15x10,12,10
3x12x8,8,10

CLOSE PRESS:
Warm Up: 2x50x10,10
Working: 3x90x10,10,10

REVERSE PRESSDOWN:
Warm UP: 1x50x10
Working: 2x80x12,12

7/14 C1 LEGS deload531

SQUATS:
Warm Up: 3x65x10,10,10
Working: 1x115x5, 1x125x5, 2x135x5,12

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 1x230x10, 3x150x10,10,10

LEG EXT:
Working: 3x95x10,10,10

WALKING LUNGES:
Working: 3x50x12,12,12

SMITH SQUATS:
Working: 2x60x20,20