bench
bar X warm up
95 x 12
135 x 10
225 x 8
245 x 5
255 x 4
265 x miss wtf
225 x 10
205 x 8
185 x 8

incline db
50 x 12
55 x 10
55 x 10

Flys x 3 sets

OH skull crushers in plates
20 x 20
40 x 15
50 x 10
60 x 10

skull crushers w/ 45 pound plate x 4 sets

ABS

BB Rows
135 x 10
155 x 10
185 x 10
225 x 6
245 x 4
255 x 2

Shrugs
255 x 10
275 x 10
315 x 10
335 x 6

pull ups
bw x 12
10 x 6
10 x 6
10 x 4

Hi rise cable rows x 4 sets

bb curls
65 x 8
75 x 5
75 x 5
65 x 7

reverse curls x 3 sets

Squats
bar x warmup
bar x warm up
135 x 12
185 x 12
225 x 12
245 x 10
275 x 8
295 x 6

Leg press
4 plates x 20
6 plates x 20
8 plates x 12
10 plates x 12
12 plates x 12
14 plates x 10
16 plates x 10
18 plates x 8

TrapBar Deadlift
135 x 10
185 x 10
225 x 6
275 x 5
315 x 4

calf raises

reverse hypers

WOW! thats a workout.

Standing Military
bar x warmup
95 x 12
115 x 10
135 x 5
145 x 2
145 x 2
135 x 10
135 x 10

arnolds
60 x 6
60 x 10
65 x 6
65 x 6

delt raises
65 x 10
65 x 10
65 x 10

rear delt mach
3 x 12
4 x 12
5 x 12

Thanks bro...how you been?

Bench
bar x warmup
95 x warmup
135 x warmup
185 x 12
225 x 10
245 x 8
275 x 3
275 x 3 + force rep

inclind DB
55 x 12
60 x 10
65 x 8
70 x 5

cable flys x 3 sets

OH tri extensions (in plates + curl bar)
50 x 12
60 x 6
60 x 8
60 x 8

1 arm reverse pushdowns
3 x 12
4 x 8
4 x 8

10/28

Standing Military
bar x warm up
95 x 10
115 x 10
135 x 5
135 x 5

BO BB ROW
135 x 10
185 x 10
225 x 10
245 x 4
265 x 2
225 x 6

Arnolds
60 x 21
65 x 10
70 x 5

pullups
bw x 12
bw x 10
bw x 8
bw x 8

delt raises in plates ( short straight bar)
20 x 8
30 x 5
30 x 5

Squats
bar x warm up
135 x 12
185 x 12
225 x 12
245 x 10
275 x 10
315 x 6
335 x 4

Front Squats
135 x 12
155 x 10
185 x 6

Dead Lifts
225 x 8
315 x 5
315 x 5
315 x 5

BB curls
65 x 8
75 x 6
75 x 6
75 x 6

just checking in cc. looks good in here.