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Strong

incline bench medium grip 180kg 3reps
standing military press 105kg 9reps
vbar pressdown 40kg 27reps
french press 22.5kg 8reps
machine flys 100kg 22reps

bench press flat foot 105kg 29reps
incline bench 105kg 23reps
machine flys 60kg 50reps
side raises 15kg 30reps
front raises 12.5kg 40reps
tricep pushdowns 35kg 31reps
french press 15kg 28reps

deep leg press 220kg 80reps
leg curl 25kg 80reps
leg extensions 25kg 60reps
leg raises 70reps

wide grip pulldown below chin 100kg 23reps
vbar pulldown below chin 100kg 23reps
vbar cable row 100kg 38reps
elbows back barbell curl 60kg 15reps
elbows back hammer curl 10kg 40reps

easy

nah i just check my weight for reps records and choose the easiest looking one to beat normally, sometimes i may feel like beating a 10rep record sometimes a 30rep record

narrow grip bench press feet flat 100kg 25reps
narrow grip incline 100kg 20reps
dips mex 35reps
machine flys 55kg 50reps
cable pressdowns 30kg 33reps
french press 12.5kg 33reps
side raises...

leg press 220kg 60reps
leg curl 20kg 60reps
leg extensions 20kg 60reps

narrow grip bench 145kg 13reps
narrow grip incline 125kg 14reps
pulldowns below chin 105kg 20reps
cable rows 100kg 30reps
tricep pressdowns 25kg 40reps
standing concentration curls 20kg 19reps...

narrow grip bench press flat foot 140kg 14reps
narrow grip incline 120kg 16reps
narrow grip standing military 80kg 17reps
machine flys 100kg 12reps 2 sets 1minute rest
strict side raises 10kg...

pulldown below chin 100kg 20reps
one arm dumbell row 70kg 20reps
standing concentration curl strict 30kg 6reps

deadlift off floor deadstop 270kg/595lbs 7reps
hacksquat calf raises 300kg 100reps

medium grip bench feet flat unracking bar alone
160kg 10reps 8reps 4reps 4reps 2minute rests
strict side raises 15kg 12reps 12reps 12reps 12reps 1minute rests
cable pressdowns 40kg 12reps 12reps...

strict yates row 190kg 15reps
pullups no straps 10reps 1minute 10reps 1minute 5reps
rear delt machine 60kg 10reps 1minute 10reps 1minute 10reps
elbows back barbell curl 60kg 10reps 1minute 7reps...

i didnt really expect 9reps though already, and i weigh 266lbs on a morning or so. i will keep gaining weight so it will go up more probably

thanks^^

squat no knee wraps 270kg 9reps, like i said building a big squat
1leg hamstring curl 30kg 21reps, right leg hamstring tendon too weak when flexing so cant put any power in.
hack squat...

deadlift should go up alot more,only getting back to them, thats pretty much my baseline. squat should go up to.

today chest shoulder tricep

flat foot medium grip bench
160kg 10reps 9reps...

strict yates row 185kg 15reps
elbows back barbell curl 60kg 13reps 85kg 1reps pr for the bar

deadlift deadstop 265kg 7reps, second session already gone up loads from 1 session
1leg hamstring curl 25kg 32reps
standing calf raise 340kg 100reps
decline crunch 35reps

wider grip bench press feet flat 195kg 4reps, nearly broke wrists because of bar rotating
standing military press 125kg 2reps
close grip bench press feet flat 170kg 6reps