Last week sucked...I had 2 workouts...blah. This was Thursday's workout.

Flat Bench Press - WU, 5X5 170
Incline DB Press - 1X5 60, 1X5 65, 1X5 70
Squats - WU (1X5 135, 1X5 185, 1X5 215), 3X5 225
Rows (smith machine) - 5X5 135
Tricep pulldowns - 3X8 70

Body weight - 165

I tried to max out on flat bench and almost got 205...I didn't rest much after my last set. I know I can do it though. My right quad cramped during my last two sets of squats, so I cut it a little short.