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Fri Jan 22nd PM

OHP: 135x8, 135x2x6
Yates Row: 135x3x8
RDL: 135x2x8
OH Cable Tri Ext: 110x12, 110x11, 110x10
3 sets of med band curls

Wed Jan 20th

Floor Press: 85x3x8
Row Mach: 170x3x8
RFESS: 60x3x8
Hammer Curls: 40x3x8
1-leg Calf Raise on Plate: BWx3x10

Sun Jan 17th PM

OHP: 135x8, 135x2x6
Front Squat: 155x3x8
Pullups: BW+50x8, BW+25x7, BW+25x6
Leg Curl: 120x3x10
Calf Press: 260x15, 235x15, 205x15

Fri Jan 15th PM

DL: 195x3, 225x3, 250x10
24" Step Ups: 20sx3x10
Cable Pullthroughs: 200x3x10
Med Ball Leg Curls: 3x10

Thu Jan 14th PM

1-arm Floor Press: 75x3, 85x3, 95x6
(Later in evening)
Row Mach: 155x5x10
OH Cable Tri Ext: 110x5x10
Seated Incl DB Curl: 35x11, 35x10

Sun Jan 10th PM

RFESS: 55x5, 65x5,70x12
Leg Ext (partial ROM): 130x3x10
Leg Curl: 120x3x10
Glute Kickback Mach: 160x3x10
Calf Press: 260x15, 235x15, 210x16

Sat Jan 9th PM

OHP: 115x3, 125x3, 135x9
Pullups: BW+50x6, BW+50x5, BW+25x7x5, BW+25x4
Tri Pushdowns: 130x5x10

Fri Jan 8th PM

Semi Sumo DL:185x5, 205x5, 235x10
Leg Ext (partial ROM): 135x5x10
Spread Eagle Situps: BW+20x3x10
Cable Pullthroughs: 200x3x10

Wed Jan 6th:

1-arm Floor Press: 70x5, 85x5, 90x9
Row Mach: 155x5x10
OH Tri Ext: 110x4x10, 90x10
Seated Incline DB Curls: 35x10, 35x8

Tue Jan 5th PM

Leg Ext (partial ROM): 130x3x10
Leg Curls: 120x3x10
Glute Kickback Mach: 160x10, 165x2x10
RFESS: 50x3x5
Calf Press: 255x15, 235x14

Sat Jan 2nd PM

OHP: 105x5, 115x5, 125x10
Pullups: BW+50x6, BW+50x4, BW+25x4x5, BW+25x4, BWx3x5
Tri Pushdowns: 130x5x10

Fri Jan 1st PM

Smith Mach RDL: 135x10, 155x10, 175x15
Leg Extension (partial ROM): 130x5x10
Cable Pullthroughs: 200x5x10
Glute Kickback Mach: 155x2x10

Wed Dec 30th PM

1-arm Floor Press: 75x5, 80x5, 90x10
Row Machine: 150x5x10
OH Tri Ext: 110x10, 100x4x10
Seated Incl DB Curl: 30x2x12, 30x1x11

Sun Dec 27th PM

RFESS: 65x5, 75x3, 70x8 (lost balance after 2 reps on right)
Leg Extension (partial ROM): 125x5x10
Glute Ham Raises in Smith Mach: 3x5
Calf Press: 250x15, 225x16, 200x17

Sat Dec 26th PM

Seated DB Shldr Press (no back): 50x5, 65x3, 65x7
Rolling Tri Ext: 25x15, 25x10, 25x11, 25x11
Pullups: BW+50x5, BW+25x5x5
Hammer Curls: 35x2x10

Fri Dec 25th PM

Smith Mach RDL: 145x0, 165x10, 185x10
Cable Pullthroughs: 180x5x10
Leg Extensions (partial ROM): 115x5x10
V-Situps: BW+15x3x10

Thu Dec 24th PM

DB Floor Press: 75x5, 85x3, 95x7
DB Rows: 95x10, 85x2x10
Seated Incl DB Curl: 30x2x12, 30x9
OH Cable Tri Ext: 100x5x10
Lateral Raises: 25x8, 20x12, 20x9

Sun Dec 20th PM

RFESS: 60x3, 65x3, 75x10
Leg Extension (partial ROM): 110x5x10
Cable Pullthroughs: 180x5x10
Calf Press: 250x15, 225x16, 200x17
Pullups: BW+50x5

Sat Dec 19th PM

Seated DB Shldr Press (no back): 65x7, 65x5, 50x12

Fri Dec 18th PM:

Smith Mach DL: 210x5, 245x5, 275x5
Smith Mach Squat: 135x5x10
Tri Cable OH Ext: 110x3x10
Cable Curls: 80x20, 80x15, 80x15