8/30 Quads & Calves

8/29
Weight: 169 (no change)
Waist: 33 (no change)

8/30 - Quads & Calfs
Back Squat - 3 warms/265x6,285x6,305x6,325x6
Leg Extension - 2 warms/65x10,80x10
Trap Bar Dead Lift - 165x10,185x10,205x10
Walking Lunge - 30x12x3
Calf Press - 50x25x5

Not sure why weight and waist stalled, did begin to take bcaa's between meals so it is more than likely that. Killed back squat and gutted through the last 2 reps. Trap Bar dead lift felt good and really hit the quads well. Lunges were a good finisher.

8/25-8/27 - HIIT, Back, Shoulders

8/25 - HIIT
Recumbent Bike
5 min warm up
10 sprints @ level 9
10 minute cooldown
Kept at level 3 for everything else

8/26 Back & Hams
Lat Pull Down Underhand - 2 warms/177.5x6/187.5x6/197.5x6
T Bar Row - 2 warms/165x8,6,6
DB Deads - 110x8x2
High Cable Row - 215x12,10,10
GHR - x8,7,5,5
Leg Curl - 1 warm/100x10

8/27 Shoulders & Tri's
Side Laterals - 2 warms/40x6x3
Shrugs - 2 warms/255x8x3
DB High Incline Press - 1 warm/70x8x3
Dips - x13,12,8,8
Rope Press - 1 warm/50x10x3
Reverse Press - 1 warm/105x10

30 minutes on treadmill @ 3.4 mph and 6% incline

8/24 Chest & Bi's

8/24 Chest & Bi's

Slight Inc Bench - 2 warms/185x6,195x6,205x6,225x5
DB Incline - 2 warms/75x8x2
DB Fly - 1 warm/35x10x2
Inc DB Curl - 2 warms/45x5x3
Cable Curl - 1 warm/75x10x3
1 Arm Preacher - 1 warm/40x10

30 minutes on treadmill @ 3.2 mph & 7% incline

8/23 Quads & Calfs

8/23 Quads & Calfs

Squat - 3 warms/255x6,275x6,295x6,315x6
Hack Squat - 2 warms/185x8x3
Goblet Squat - 30x15x4
DB Split Squat - 40x10x3
DB Calf Press - 40x15x5

Nailed my goal of hitting 315 today. Once I got under the bar it was on. All reps went up pretty smoothly, setting a goal of hitting 405 during prep which will be the most I've ever back squatted. Word

8/18 - HIIT 8/19- Back & Hams 8/20 - Shoulders & Triceps

8/18 - HIIT
5 minute warm up
10 sprints @ level 7
10 minute cool down

8/19- Back & Hams
Underhand Lat Pull Down - 2 warms/175x6,185x6,195x6
T Bar Row - 2 warms/155x8,7,7
DB Deads - 105x10x2 sets
High Cable Row - 200x12x3 sets
Glute Ham Raise - x7,6,4,5
Leg Curls - 1 warm/90x11

8/20 - Shoulders & Triceps
Side Laterals - 2 warms/35x6x3 sets
Shrugs - 2 warms/265x8x3 sets
High Incline Press - 1 warm/65x8x3 sets
Dips - x13,12,11,11
Rope Press - 1 warm/62x5x10x3 sets
Reverse Press - 1 warm/100x10

8/21 - Weight & Waist
169.2 (-2.8 lbs)
33" (-.5")

8/17 Chest & Bi's & LISS

8/17 Chest & Bi's & LISS

Bench Press - 2 warms/185x6/195x6/205x6/215x6
Incline DB - 2 warms/70x8x2 sets
Fly - 1 warm/30x12x3 sets
Incline Curl - 2 warms/40x6,6,5
Cable Curl - 1 warm/70x10x3 sets
1 Arm Preacher Curl - 1 warm/35x10

30 minutes @ 3.2 mph & 6% incline on the treadmill.

Decided to go back to ascending sets, straight sets just seem to stall my strength levels. 215 went up pretty easily for the first 5, grind-ed out the 6th. Rest of the workout was money hitting new weights for my rep ranges.

8/16 Quads & Calfs

Weight: 172 (-1)
Waist: 33.5 (-.5")

8/16 - Quads & Calfs

Squats - 4 warms/255x6,265x6,275x6,300x6
Hack Squat - 2 warms/175x8x3 sets
Goblet Squat - 25x15x4 sets
DB Split Squat - 35x12x3 sets
DB Calf Press - 35x15x5 sets

Went beast mode in the gym today. My friend got buried by 275 on his first rep and my goal of getting back to a 300 lb squat was decided to get done today. I loaded it up, got psyched up and nailed it for 6. Felt awesome afterward until I got to hack squats, lol. Did goblet squats instead of sissy squats cause the version I've been doing is killer and the knees. Very satisfied with the progress I've been making, really looking forward to being ready early and just fine tuning the last few weeks going in.