wednesday-deadlift...
1x10 225
1x5 315
1x3 405
1x1 435(pr)
1x3 405

thursday-back...
lat pulldown, 4x8 165
t-bar, 4x10 90
bent over lateral raises, 4x10 25
barbell shrug, 4x8 315 1x20 135
seated row, 4x10 165
leg extension, 4x10 210
wrist curl, 2x15 35

friday-bicep...
preacher curl, 1x10 65 1x8 85 1x8 95 1x14 65
rope preacher curl super set, 37.5 x10 47.5 x10 37.5 x10
rope preacher curl super set, 37.5 x12 47.5 x10 37.5 x10
seated dumbell curl, 5x8 40

sunday-legs... normally dont lift on sunday but had an extra day off work.
sqaut, 2x10 135 2x6 225 1x1 315 1x6 226
seated calf raises, 4x25 290
leg extension, 1x12 90 5x10 115

monday-bench press...
1x10 155
1x7 235
1x4 265
1x1 275
1x4 255
1x2 265

wednesday-back...
pull ups, bwx8 25#x9 30#x10,7,8
seated row, 3x10 195
barbell shrug, 1x20 225 3x10 315 2x20 275
dumbell row, 1x8 100 3x6 130
narrow grip lat pulldown, 4x6 180
seated row, 3x12 150

How come you just do bench on monday and then a whole bunch of exercises on monday?

IW

on monday i go to a friends basement to bench. on wednesday we deadlift. that is all he has equipment for. tuesday, thursday and friday i go to a gym with alot more equipment.

where have you been?

looking good in your pro pic... :D