Monday:

Shrugs: 135, 10 times, 185, 10 times, 225, 10 times, 255, 6 times
Preacher Curls: 65, 10 times, 75, 10 times, 85, 10 times, 95, 6 times
Skull Crushers: 65, 10 times, 75 10 times, 95, 10 times, 115, 4 times
Decline bench: 135, 10 times, 155, 10 times, 175, 10 times, 195, 6 times
SL Dead lift: 135, 10 times, 155, 10 times, 225, 10 times, 255, 6 times
Back Squats: 135, 10 times, 185, 10 times, 225, 10 times, 285, 6 times
Leg Curls: 45, 10 times, 65, 10 times, 90, 10 times, 125, 6 times
Reverse grip curls, fore-arms: 45, 10 times, 55, 10 times, 60, 10 times, 65 or was 70, 4 times
Standing Calf raises: 135, 10 times, 155, 10 times, 185, 6 times

Tuesday: Did shrugs again, SL Dead Lifts, Leg Curls, Reverse Grip Curls

But switched in standing barbel curls for my biceps, standing tricep extensions for skulls, flat bench for chest, leg extensions for quads, and sitting calf raises

barbel curl: 55, 10 times, 65 10 times, 75, 10 times, 95 5 times
standing tricep extensions: 45, 10 times, 65, 10 times, 85, 6 times
bench: 135, 10 times, 155, 10 times, 195, 6 times
leg extensions: 45, 10 times, 90, 10 times, 115, 6 times
sitting calf raises: 135, 10 times, 155, 10 times, 175 or around there, don't remember exactly, 5 times

Did light enough to do 4, heavy enough to do 6, but was to failure...and I think 90%1RM. For some reason, I am all screwed up on bench, can't go up that much. And for my biceps, I've been on the same weight for a few mounths....Thats about it.

__________________
230 pounds, 22ish percent bf, 5'11

Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)

Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!

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