Delt smashing.

Laterals:
25/20
35/15
40/12
50/10
60/5
(Drop set)
60/6 > 50/6 > 40/6 >30/6

Seated Barbell Press:
95/10
135/10
155/8
175/5,4

Seated Laterals:
25/10
30/12
35/10

"21's" Machine Press:
70/21
100/21,21

Some light back to get in blood flow after. Good session overall. Trying to round out my delts a bit and get a bit more of a cap. Hence all the laterals.

Back Training.

Seated Rows: 

90/15

120/12

160/10,10,10

(drop set)

120/10

(drop set)

90/10

Meadows Rows

45/10

90/10

115/10,10

Trap Bar Rows:

135/12

185/8,8

225/8,8

Pulldowns:

130/10

160/10

190/10

Getting some back work outside of deadlifting for a bit. Feels good to get some good volume in and a nice pump. I will slowly add in more volume and get back to deadlifting soon. 

Chest Training

Incline DB Press:
40/20
60/8
80/8
100/8
110/8,8,7(hit failure)

Flyes:
40/10
50/12
60/10,10

Bench Press:
135/8
185/8
225/8,8

Pretty low volume but high on the intensity. I wanted to do partner assisted flyes but I don't have a partner and don't feel comfortable with people who have less of an idea on how do them than I do. The bench was harder than I thought. 225 was the right amount of weight for a workout like this. Felt like hurling after, so a good session.

This workout was based of Mountain Dog dictates as well.

Leg Day

Leg day:

Leg curl: 65/20
85/12
110/10
125/10

Squats:(high bar)
Bar/12
135/10
185/10
225/10
275/7
315/6

Leg press:
3pl/20
4pl/20
5pl/12
6pl/12

Seated Leg curl:
95/15
125/12
140/10

Leg extension:
110/20
140/15
155/15

Volume was up for this one. Really didn't count sets but wanted a good pump. I forgot how hard high bar was for reps. 

Changes I've made to my training just consists of adding more arm work. Going to actually start training arms and filling out those suckers a bit more since they could be better in my opinion. So the new routine is

Day 1: Shoulders ,triceps
Day 2: Legs
Day 3: Chest,biceps
Day 4: Off
Day 5: Back 

Everything is still centered around heavy basic movements, but some more volume will be in there. Gettig it done......one day at a time

Squats

Leg curls-
65/20
80/12
95/9
125/8, 7, 8

Squats
Bar/13
135/8
185/5
225/5
275/3
315/2
365/1
405/2,2

High bar squats:
225/5, 5, 5

RDL's
135/12
225/10,10,
275/10

Leg ext:
2 sets

Workout went well. Tapered down the volume on the worksets a bit for the low bar squats, but I went ahead and added in a couple more sets of squats with some high bar. Focusing more on being under the bar and building up my lower half. All in all the workout was about a 6-7. 

Sunday

Body day: aka weak point training



Seated Overhead Press
Bar/30
65/15
95/10
135/12
155/5, 8

Laterals;
30/10, 10
40/10, 10

Pulldowns:
100/16
130/12 (back seized up)

Arms

Good session overall. Week off did me some good.