wednesday-deadlift... 1x10 225# 3x10 315#

thursday-lats...
dumbell shrug, 5x21 100#
one arm lat pulldown, 7x10 105#
t-bar drop set, 140x11 115x6 95x6
t-bar, 3x8 115#
dumbell row, 4x8 100#
lat pulldown, 1x16 120#

315lb - 3x10 DL ... I bet that was a sweaty one!

IW

it took me awhile to catch my breath after each set but i tried this before and only got seven the last set. had to get 10 all three sets.

monday-incline bench press...
1x10 155
1x6 225
1x6 225
1x8 225
1x10 185

tuesday...
seated dumbell curl, 7x12 30#
leg press, 7x12 300#
reverse wrist curl, 4x10 35#
leg extension, 1x10 170# 3x8 190# 1x14 110#

wednesday-legs&back...
leg extension, 1x8 170# 1x8 190# 3x6 210# 1x14 130#
seated calf raises, 4x12 345# 7x25 290#
barbell shrug, 1x16 245# 6x12 295#
pull ups, bwx8 25#x8,8,7 30#x7
lat pulldown, 1x6 180# 4x8 165#
t-bar, 4x6 140#
seated row, 7x12 120#

thursday-shoulders...
upright row, 7x10 65#
lateral raises drop sets, 35#/20# 10/8 12/8 10/12 10/10 10/10
bent over lateral raises, 4x12 20#

friday-legs...
leg extension, 4x8 210#
sqaut, 1x10 180# 2x8 230# 1x6 250# 1x12 180#
standing calf raises, 1x25 90# 3x30 140#
leg press, 4x10 390#

monday-incline bench press...
1x10 155#
4x10 200#