tuesday-back,shoulder,tricep...
seated row,1x10 135# 1x10 150# 1x10 165# 1x10 180#
sr drop set 180x14 165x5 150x4
reverse wrist curl, 4x20 20#
barbell shrug, 4x14 275#
lateral raises 7x10 35#
tricep extension(machine) 1x10 150# 2x8 165#
one arm reverse pushdown 3x8 22.5#

wednesday-bicep&lats
seated dumbell curl, 1x8 35# 1x10 40# 1x6 50#(pr)
preacher curl, 3x6 85#
seated dumbell curl, 3x6 40#
T-bar, 3x8 135#
lat pulldown, 7x12 120#

thursday-deadlift
1x10 225#
2x10 315#
1x7 315#
changing my routine starting this monday.

friday-legs&bicep...
seated dumbell curl, 1x8 30# 3x6 50# 1x14 30#
sqaut, 4x10 180#
standing calf raises, 4x20 180#
rope preacher curl, 1x15 37.5# 3x12 47.5.#
leg extension, 4x10 150#

• biceps feel good but my leg workout could have been better. starting a new routine this monday.

monday-legs...
sqaut, 1x10 135# 1x12 185# 1x6 205# 1x8 205#
right after each set i did a set of leg extensions. 6 reps 140#
i was sick over the weekend and not all of my strength has returned.

I know how you feel on the sickness.

Ballz.

IW

finally feeling better, did not do chest on tuesday and wednesday was a scheduled day off. had a good back workout today.
barbell shrug, 1x21 225# 2x16 275# 2x12 295# 1x10 315#
pull ups, 4x10
lateral raises, 4x12 25#
lat pulldown, 4x10 135#
seated row, 4x10 150#
added the lateral raises today because of not lifting tuesday.

friday-chest&bicep...
incline dumbell press, 1x10 50# 2x10 60# 3x10 65#
preacher curl, 1x10 65# 2x10 85# 1x8 95# 1x8 85# 1x8 65#
cable cross up, 7x8 17.5#
rope preacher curl, 1x15 42.5# 3x8 52.5#
today is normally bicep but added a few chest exercises due to not lifting tuesday.

monday-legs...
leg extension 140#x8
sqaut 225#x10
leg extension 140#x8
sqaut 245#x10
leg extension 140#x8
sqaut 185#x12
leg extension 165#x4 3x105#x10
my qauds are fried.

tuesday-chest
incline dumbell press, 1x10 65# 1x8 75# 1x8 85# 4x10 75#
lateral raises, 4x8 35#
dumbell bench press, 2x5 100#
cable cross up, 4x8 22.5#
bench press, 235#x6 225#x4