Deadlift
135x10
205x5
255x5
275x3
300x5
300x5
300x5
300x5
300x8

Military Press
80x10
135x7
135x6
135x5
155x3 + 1 Push press
170x0
155x3 + 2 Push press
160x1 PR

Bench Press
155x12
185x6
185x5
155x10

Barbell Curl
85x12
95x8 + 3 RP + 4 RP

I used straps on 300 lbs sets of deadlifts because of a mix of my sweaty hands and the terrible grip on my cheap bar...I never could hold on for more than 3 reps at a time otherwise. I need some more weights.

Squat
135x8
185x2x5
225x3
215x8 ugh
225x5
245x3
245x1

Bulgarian Split Squat
35x5x5

Natural GHR
3x5

Was going to do 20 rep squats on the set with 215, but wussed out...I hate myself. I just didn't have it today. And that ruined the rest of the workout.

a) Bench Press
135x8
155x2x6
185x2x5
205x3
205x2
205x1
155x12

b) DB Rows
70x10
90x3x8
95x6/5/5
70x10

c1) Barbell Curl
80x5 (this set was EZ Preacher)
80x10/10/7

c2) Dips
35x10/10/8/8

d1) Face-Pulls (neutral to forehead)
47x2x15
42x15

d2) DB Hammer Curl (didn't feel right...worked anterior delt more than biceps)
40x5
35x5-6

Squat
135x8
185x2x5
225x2x4
245x2
255x3x1
265x2x1
205x10

Lying Leg Curl
110x10
125x10

30 second deep static hamstring stretch at the end.

Squat
135x8
185x2x5
205x3
225x2x3
245x3
255x3x1
275x0

Natural GHR
3x5

DB Press warm-up 55x10

a) Military Press
135x3x5
155x3
155x2 +1 push press
155x1

b1) Close-grip Bench Press
135x8
155x8
185x5
205x4 PR
205x2 (+4 more reps assisted by the spotter)
155x8 (I think)

b2) DB Rows
70x10
90x8/10/10

c1) DB Curls
45x7
45x3x6

c2) Overhead DB Extension
60x7/6/6
55x10

d1) Incline DB Curls
30x10/8/8

d2) Dips
BWx12/10/8 (I think)

e) Seated DB Curls
30x8+4+4 rest pause

a1) Bench Press
135x8
155x5
185x2x5
205x3
155x2x10

b1) Low Incline DB Press
70x3x7

b2) Pull-ups
BWx10/9/9


c1) EZ Preacher Curl (narrow grip)
70x10/9/10/10

c2) Dips
30x10/10/8/8

d1) DB Curls
35x10/6

d2) Face Pulls (hammer grip)
42x2x15

Squat
135x2x5
185x2x4
205x2x3
245x6x3
275x0

Romanian Deadlift
245x7/7/7/4 (grip)

Natural GHR
3x5

Bench Press
135x2x5
155x5
185x2x4
205x2x3
230x0
230x0

DB Incline Press (lower...had it set on 3...normally set to 4)
55x5
70x10/8/8

DB Rows
70x? warmup
90x3x8

Superset:
*EZ Preacher Curl (narrower grip)
70x10/8-9/8/6-8 (wow i can barely remember)

*Dips
BWx15/15/12/12

DB Hammer Curl 35x8
-barely rest-
DB Curls 35x5

Face-pulls (hammer to forehead)
37.5x2x15

Preacher curls were great...to bad I can't remember the reps. I failed twice trying for a PR in bench. The first time I think I could have had it, but the spotter had no clue how to spot and kept trying to help...retard. The second time I had a good spot and hand off...just don't think I rested enough. I'll get it next time.

Deadlift
135x5
185x5
225x4
275x2x3
300x2x3

Military Press
135x5x5 (neck started on 2nd set)
155x2
180x2x0

Neutral Grip Rafter Pull-Up
1x10 (neck really started giving trouble)
1x8

I'm not even close to 100%...I've been fighting off crud for the past 3 days. I had full intentions of doing 300x10x3 for deads, but just wasn't up to it...my form was shit. Also, my lower back was already shot (I guess from spending hours the past few days stooped over coloring maps). My neck started throbbing after the pull ups so I just called it quits. Better than nothing I guess.

Squat
135x5
185x2x5

Tried squatting, but my neck starting acting up (from somehow hurting it benching the other day). I felt it on the first set and tried to ignore it and continue, but couldn't. This sucks, hopefully it'll heal so I can deadlift Saturday so at least the week wouldn't be a total waste.

Repetition Bench

a1) Bench Press
135x5
185x2x3
135x21
135x14
135x15

b1) Incline DB Press
70x3x8

b2) Chin-ups
BWx12/8/8

c1) EZ Preacher Curl
60x10/12/12

c2) Dips
BWx12/15/15

I strained a muscle in my neck during the first set of rep bench...it bothered me from then to the end of the workout. Short, but decent workout.

Squat
135x2x5
185x3
210x20

Romanian Deadlift
245x2x7

Did the 20 rep breathing squats...holy hell is it brutal. It was already getting hard around rep 5 and I was trying to give myself every excuse in the world to quit but I didn't. I couldn't even do anymore RDLs...my lower back was and now is completely utterly fried. I feel accomplished.

a1) Bench Press
135x2x8
155x5
185x5
185x2x3
205x3
205x2

b1) Incline DB Press
70x10/9/8

b2) Pull-ups
BWx12/10/8

c1) EZ Preacher Curl
70x7
60x3x10

c2) EZ Skull Crushers
50x15
70x2x10

d1) Dips
BWx12-15/12/10

d2) DB Curls
35x2x8

e1) Face Pulls
37.5x20
52?x~12