8/1 CHEST DELT TRI C4 531

BAR PRESS:
Warm Up: 1x45x10, 2x65x10,10
Working: 1x90x5, 1x105x3, 2x115x5,5 had a spot and help with lift off

SLIGHT INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING BAR PRESS:
Warm UP: 1x30x10
Working: 3x50x9,8,9 ugh tough tonight

SIDE LATERALS UP/DOWN:
Working: 3x 10x5, 12x5 17.5x10 15x10

CLOSE PRESS DOWN:
Warm Up: 2x25x10,10
Working: 3x45x10,10,10

REVERSE PRESSDOWN:
Warm Up: 1x40x12
Working: 3x80x11,11,11

7/31 LEGS C4 531

SQUAT:
Warm Up: 1x45x10, 2x95x10,10
Working: 1x145x5, 1x165x3 1x180x3 1x185x5 had a spot he said I got low enough adn my form was good but then again it was a man spotting me...

LEG PRESS:
Warm Up: 3x95x10,10,10
Working: 1x250x10, 1x260x10, 2x270x10, 10

LEG EXT:
Working: 3x125x10,10,10

WALKING LUNGE:
3x50x12,12,12

SMITH SQUAT:
Working: 1x70x20, 1x80x20

7/29 DELTS AND BI'S C3

INCL DB:
Warm Up: 3x25x10,10,10
Working: 1x35x10, 2x40x10,10 dunno why I couldn't get 40's on first try lol

1 ARM CABLE:
Warm Up: 2x15x10,10
Working: 1x20x10, 1x25x9

SEATED REAR DELT:
Warm Up: 1x30x12
Working: 2x60x12,12 super tough today!
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x11,10 UGH!

HAMMER CURL:
Warm Up: 2x15x10,10
Working: 1x30x6, 2x35x5,5

CLOSE CURL:
Warm Up: 1x35x10
Working: 3x55x10,10,10

July 28 BACK AND HAMMIES C3 531

DEADS:
Warm Up; 1x45x10, 2x135x10,10
Working: 1x155x3, 1x175x3, 2x195x3,ut oh I didn't write down the next rep amnt..

PULL UP: I'm stinking at them lately
4x28lb assistx10,10,10,10 mex4,4

BENT ROW:
Warm Up: 2x65x10,10
Working: 2x115x8,8 1x125x8

ROPE PULLDOWN:CLOSE GRIP
Warm Up: 1x60x10
Working: 1x100x8, 2x110x6,6

STARIGHT ARM PULLDOWN:
Working: 1x30x12, 2x40x11,12

STIFF LEG DEADS:
Working: 1x135x12, 2x145x12,12

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 1x30x10, 2x40x9,9 ?!

July 27 C3 Chest Delt Tri 531

BAR PRESS:
Warm UP: 2x65x10,10
Working: 1x85x3 1x95x3 1x110x3, 4

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

STANDING BAR:
Warm Up: 1x30x10
Working: 3x50x9,9,9

SIDE LATERAL UP/DOWN
Working: 8x5,10x5, 15x12, 10x10
2x 10x5,12x5, 17.5x9 15x8

CLOSE PRESS DOWN:
warm Up: 2x40x12,12
Working 95x10,10,10

REVERSE PRESSDOWN:
Warm UP: 1x40x12
Working: 1x60x12, 2x70x12,12