a) Wide-grip Lat Pulldown
125x10
137x10
150x2x8

b) Seated Cable Row
125x3x10

c) Seated DB Press
55x10
65x8
70x6

d) Barbell Curl
80x10
90x2x8

e1) Standing DB Curls
35x8-10
35x6

e2) Lateral Raises
25x12/10

f1) Facepull
70x2x20 pause at top on last set

f2) Machine Curl
70x15/10

Bench Press
135x10
155x8
185x6
205x7
185x8

Dips
45x4x6

Standing Triceps Ext
70x3x8

Cable Triceps Ext
70x12/9/8

Pinwheel Curls
55x11+5+4 RP

Dips
BWx15/10

good one

Squat
135x8
185x5
225x5
255x5
275x3 boo

Leg Curl
110x10
120x2x10
constant tension, fast concentric, slow eccentric

DB Row
55x10
70x8

Wide-grip Pulldown
137x3x10

Cable Row
125x3x10

Seated DB Press
55x3x10

DB Curls
40x3x8

Incline DB Curls
25x3x8

Superset:
Facepulls
70x2x20

Machine Curls
90x8+70x7
70x10?

Thursday, July 23
Squat
135x10
185x5
225x5
255x3
275x3 wanted 5
225x5 wide-stance

Lying Leg Curl
110x3x10 slow, constant tension

Bench Press
135x10
155x8
185x6
205x6
185x6

Dips
35x4x8

Cable Triceps Extensions
60x10
70x2x8

Really weak in bench...was going for 205x8. It was a long weekend...I'm hoping thats why.

Rack Pulls
135x2x5
225x5
275x5
315x4 straps
335x3
355x3
355x1 wanted 3 but my back wasn't right

Military Press
135x1x8

Seated Cable Row
125x3 or 4x10

Lat Pulldown wide-grip
125x2x10

DB Curl
40x3x8

Superset:
Incline DB Curl
25x8/8/10

Facepulls
70x20
80x20

a)Bench Press
135x10
155x5
185x6
205x7*
185x8

b)Dips
35x8/8/8/7

c)Standing BB Triceps Ext
60x3x10

d)Seated DB Press
55x3x8

e1)Cable Triceps Ext
70x3x10

e2)Machine Flies (straight arms)
125x3x12

f)Pinwheel Curls
55x10+5+2 RP

Pullups

Squat
135x5
155x5
185x5
205x5
225x5

Leg Press
360x3x10

Went relatively light on purpose.

a) Bench Press
135x10
155x8
185x6
205x6*
225x1
185x10

b) Dips
35x7/7/7/8

c1) Standing Tri Ext
60x3x10

c2) Seated DB Press
55x3x7

d) Cable Triceps Extension
70x3x10

e) Pinwheel Curls
50x16+6+5 RP quite a bit of cheat at the end

a) Overhead Press
135x8
155x4
135x7
135x6

b1) Lateral Raises
25x10
20x10
20x15

b2) DB Curls
40x2x8

Rack Pulls
135x10 above knee
135x10 below knee
225x5
275x5
315x5 straps
335x3
355x2
355x3 PR
315x10

Wide-grip Lat Pulldown
137x3x10

Pinwheel Curls
50x15+7+6 RP

Barbell Press
135x8