a) Bench Press
135x10
155x8
185x6
215x3
215x3
215x2

b) Dips
35x8/7/8/9?

c1) Standing BB Triceps Ext
60x9/10/8?

c2)Seated DB Press
60x6
55x8/7

d1) Cable Triceps Ext
70x8/10/10

d2)Machine Flyes (straight arm)
125x3x10

e1) Pinwheel Curls
50x15+6+5 RP

Set of 10 ab wheel rollouts at the apartment...will prob do several more before night is thru

Squat
135x5
185x5
225x5
255x5
275x4 PR
285x1 belt

Leg Press
360x10
450x7
450x7

Calf Raises
290x2x20

Wide-grip Lat Pulldown
150x12+6+5 RP
125x8

Seated Cable Row
125x4x10

Seated DB Press
55x10
65x7/6/6

Pinwheel Curls
50x14+6+4 RP

Superset:
DB Curls
30x3x10

Lateral Raises
25x12/12/10

Bench Press
135x8
155x8
185x6
215x3
185x9

Dips
35x7/7/6/6

Seated DB Press
55x3x8

Superset:
Standing BB Triceps Ext.
60x8/10/10
Lateral Raises
20x14/11/10

Cable Triceps Extensions
70x10/10/9-10?

Pinwheel Curls
45x17+6+5 RP

DB Curl
30x8 slow

Squat
135x5
185x5
225x5
255x5
275x3 PR
285x1 PR

Leg Press
360x10
450x7
450x5

Superset:
Calf Raise Machine
290x20/19

DB Curls
45x8/6

Lowered volume on squats, hoping to have more in the tank when at the heavy sets. Seemed to have worked.

a)DB Rows
50x10
65x10
75x8
85x6
105x7
85x13 straps

b)Wide-grip Pulldowns
137.5x10/8/8/8

c)Seated Cable Rows
125x3x10

d1)Seated DB Press
50x12
60x8
65x5
65x5

d2)Compound Row
75x10
50x10
75x10
Just trying this out...felt weird.

e)Pinwheel Curl
45x16+6+5 RP

f1)Seated DB Curls
30x8/6-8.

f2)Face-pulls (forehead)
60x20
70x20

Bench Press
135x8
155x8
185x6
205x6
185x9

Dips
25x4x8

Superset:
Standing Barbell Triceps Ext.
60x3x9
Lateral Raises
25x3x10

Cable Triceps Ext.
60x3x10

Pinwheel Curls
45x16+6+4 RP

DB Curls
30x8 ouch

Squat
135x5
155x5
185x5
205x5
225x5
255x5
275x2 PR
275x1 tried for two

Leg Press
360x10
450x5
450x4
dunno what happened

Superset:
Calf
290x20/8
DB Curls
45x2x8

DB Rows
50x10
65x10
75x8
85x6
105x6
85x12 straps

Wide-grip Pull-down
125x4x10

Seated Cable Row
125x3x10

Seated DB Press
50x12
55x9
60x9

Superset:
Pinwheel Curl
45x12/9/7 4th set? don't remember
Lateral Raises
25x3x10

DB Curls
30x2x7

Bench Press
135x8
155x8
185x6
205x5
225x1
225x1
185x8.5

Incline DB Press (med-low incl.)
65x10/8/8

Decline Triceps Ext.
60x10/9/8-9?

Pinwheel Curls
40x17+6+4

Lateral Raises
25x12/10

Dips
BWx16

Felt weak today. Gotta stay consistent...stupid work.

DB Row
50x10
65x10
75x8
85x8
100x8
80x16 straps

Lat Pulldown- wide grip
137x10/8/8/8(?)

Seated Cable Row
112x3x10

Preacher Curl-EZ Bar wide grip
25'sx7/5/4

DB Curl
35x9/8/8

Tried one set of incline reverse hammer curls 25x10...felt weird

Pinwheel Curls
35x3x10 cheating when needed
These were awesome.

Squat
135x5
155x5
185x5
205x3
225x3
255x3
275x3x1
285x0

Leg Press
360x10
450x8
450x8

Calf Raise (45deg plate load machine)
290x20/15 ouch