Past Week or So

I know it's been a minute since I posted.
super busy then I got sick
now I'm getting back into the groove

so I will post some old workouts and bring everything up to date.

Friday Dec. 7th Chest/Delts
CHEST
4 warm up sets decline machine press
2 working sets decline machine press*180x10,230x7*
2 sets incline BB bench press*185x6,205x5*
2 sets flat DB bench press*90x6,100x2*spotter sucked*I think I could have got 3?
DELTS
2 sets BB shoulder press*135x7,165x5*drop to 135x4*
4 supersets DB front & side raises*8x15,10x15,15x10,20x10*
2 sets standing DB rear raises*15x7,20x7*

Saturday Dec. 8th Legs/Calves
LEGS
5 warm up sets leg extensions
2 sets standing leg curls
3 warm up sets squats*bar,95,135*
3 working sets squats*185x10,225x7,245x7*
1 warm up set leg press*290x10*
2 working sets leg press*470x10,650x7*drop to 380x12 *rp 8+5*
2 working sets leg extensions*100x8,100x8*drop to 50x6*rp 6+6*
CALVES
2 sets standing calf raises*495x6,495x6*
4 sets seated calf raises*45x10,45x10,90x10,135x5*

Sunday Dec. 9th Biceps/Triceps
TRICEPS
3 warm up sets close grip bench press*bar,95,135*
4 working sets close grip bench press*175x8,205x5,205x5,225x4*help w/last 2*drop to 135x8*
2 supersets*pressdowns w/V bar*140x8,150x8,155x8*
*overhead tricep extensions* w/V bar*100x7,120x7,140x7*
3 sets reverse grip pressdowns w/str8 bar*140x7,140x8,140x8*
BICEPS
4 sets altern. DB curls*10x15,20x10,30x10,40x8*
3 sets ez bar curls*75x10,90x9,100x6*drop to 50x5*
3 sets preacher curl machine*40x20,60x20,80x5*done unilaterally*
3 sets one arm high cable curls*40x10,60x10,30x8*
Mon. Dec 10th. cardio
Tues. Dec 11th cardio