flat bb bench
135 x 15
185 x 10
225 x 7
235 x 5
245 x 3
225 x 5

db bench

80 x 7
80 x 6
80 xs 4

pec deck

12 x 12
14 x 8
14 x 8

skull crushers weight in plates
40x 12
60 x 5
60 x 5
60 x 5

cable push downs
100 x a lot
130 x 15
150 ( stack) x 8

kick backs
25 x 5
25 x 5


ive been hitting up sfw 4-5 days a week just havent been logging it b/c i usually hit the gym right after work and just try and get it out of the way .

seated military press
135 x 10
155 x 8
185 x 3
185 x 2
190 xs 2
185 x 2
135 x 10
135 x 10

seated db shoulder press

40 x 12
45 x 8
45 x 8
45 x 7

delt BB delt raise weight in plates

20 x 12
20 x 12
20 x 12

deads
225 x 5
275 x 3
315 x 3
335 x 1
315 x 1
275 x 3


shrugs

225 x 10
275 x 8
275 x 8


seated row

165 x 10
180 x 8
195 x 6
195 x 6


preacher curl weight in plates

50 x 12
70 x 4
75 x 2
60 x 4
50 x 8

hammer curls
25 x 12
30 x 8
35 x 5

military press WU 155 x 10 165x 6 175 x 3 155 x 8 165 x 5

DB shoulder press 40x 11 45x 8 50 x 6 55x 4

smiles 70 x 12 75 x 12 95 x 8 95 x 8


not too bad after puking my guts out the last 2 days

front squats 135 x 12 155 x 8 155 x 8 175 x 6 185 x 5x 2

leg press 3 plates x 12 4 plates x 6 4 plates x 6 4 plates x 6 4 plates x 6

leg curl 4 sets

calf raises

hammer strength press
90 x 12
140 x 12
180 x 5
200 x 3

bench

135 x 8
185 x 8
225 x 5
245 x 3
255 x 2
225 x 4


db bench

70 x 12
75 x 12
80 x 6
85 x 3

then did stuff for triceps i forget

dead lifts
225x 5
275 x 4
295 x 3
315 x 2
275 x 4

lat pull downs

110 x8
110 x 8
110 x 8

bb rows

135 x 8
185 x 4
185 x 3
185 x 3
155 x 5


preacher bar curl weight in plates

50 x 12
70 x 3
60 x 8
60 x 8

superman curls
3 x 12
4 x 6
4 x 6

curl machine

80 x 6
100 x 4