Squat 210 4x7
Rdl 155 3x10
Curls
Extension

Incline 145x6
Bench 145 3x8
Pull-ups 35x10
Yates 145 3x10
Curls 32.5x8
Rf 22.5x8

Bench 185 4x5
Flies 40x10
Pulls up 35 3x8
Rows 110 3x8
Fp 42.5 3x12
Push downs 57.5 3x10

Incline 145 3x6
Bench 155 3x8
Cgbp 145 3x6
Pull-ups 45 3x5
Yates 145 3x10
Curls 32.5 3x10
Rf 22.5 3x10

Squat 240 5x5
Back extensions 210 x 12
Leg extensions 170x12
Leg curls 150 3x10
Abs and calf

Bench 185 4x6
Incline flies 3x10
Pull-ups 45 3 x 8
Rows 110 3x10
Pull downs 57.5 3x10
Face pulls 42 3x15

Missed Friday's legs because I had hockey so I don't do legs on hockey days.

Incline 150 3x5
Bench 155 3x10
Cgbp 145 3x6
Pull-ups 45 3x5
Yates 150 3x8
Curls 32.5 3x10
Rf 22.5 3x12

Squat 245 3x5
Good mornings 135 3x8
Leg extensions 170x10
Leg curls 150 2x8 1x6
Abs and calf

Bench 190 3x5 1x8
Flies 40 3x10
Pull ups 45 3x6
Rows 115 3x8
Push downs 62.5 2x10 1x8
Face pulls 42.5 3x12

Incline 150 3x6
Bench 155 3x10
Cgbp 145 3x6
Pull-ups 45 3x5
Yates 150 3x10
Curls 32.5 3x10
Rf 22.5 3x12


Squat 250 3x5
Good mornings 135 3x8
Leg extensions 170x10
Leg curls 150 2x8 1x6
Abs and calf

Bench 190 3x6 1x8
Flies 40 3x10
Pull ups 25 3x10
Rows 115 3x8
Push downs 62.5 2x10 1x8
Face pulls 45 3x12

Incline 155x5 3 sets
Flat 155x12 3 sets
Pull ups 25x10 3 sets
Rows 155x8
Curls 32.5x10
Rf 22.5x12

Squats 255 5x3
good mornings 135 3x10
Leg press 3x12 4 plates
Calf raise and abs


This post was edited by dirTyMan on Dec 8 2015 05:58pm

Incline 160 3x5
Bench 155!3x10
Dips 45 3x10
Pullups 45 3x10
Rows 160 3x8
Curls 32.5 10, 10, 8

Squat 265x6
SLDL 165 3x8
Leg extensions 170 3x12
Leg curls 130 3x 10
Calves
Abs
Side raises

Bench 195 3x6
Flies 40 3x10
Pull ups 25 3x10
Rows 125 3x10
Push downs 62.5 2x10 1x8
Face pulls 45 3x12

Incline 160 3x6
Bench 155!3x10
Dips 45 3x10
Pullups 45 3x10
Rows 160 3x10
Curls 32.5 10, 10, 8