Pull ups
BW X 10
25 plate x 5
25 plate x 2
BW x 8

Lat Pulls
90 x 12
100 x 12
115 x 10
125 x 10

BB rows (Yates)
185 x 10
205 x 8
225 x 6
205 x 7

T-bar row (chest supported)
90 x 10
100 x 5
90 x 8

reverse curls (weight in plates)
50 x 8
50 x 8
50 x 8

Hammer curl (slow robotic motion)
40 x 10
40 x 8
40 x 8
40 x 5