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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#

__________________
i just want to be bigger and stronger

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

tuesday-legs & bicep...
front sqaut, 3x8 135# 1x12 145#
seated calf raises, 2x26 300# 2x20 395# 2x30 300# 2x20 395#
seated dumbell curl, 2x12 35# 1x12 40# 4x8 45#
preacher curl, 1x10 65# 1x5 85# 1x5 115# 1x10 65#
leg extension, 7x12 190#
concentration curl, 4x8 35#

wednesday-partial deadlift ( rack pulls, bar even with knees)
405x10
495x5
545x5
565x5
565x5
495x10
405x12

thursday-back...
barbell row, 1x10 135# 1x10 185# 5x5 205#
dumbell shrug, 4x22 100#
seated row, (rope attachment, moved shoulders back and forth, kept arms straight) 4x10 75#
bent over lateral raises, 4x12 25#

sunday
dumbell preacher curl, 1x10 35# 1x6 45# 5x6 50#
leg extension, 7x10 210#
straight arm seated row, 4x16 90#
leg press, 7x10 300#
reverse wrist curl, 7x14 35#
concentration curl, 7x12 35#

monday-bench press...
1x10 155
1x4 245
1x5 245
1x7 225
not happy with this workout, hopefully next weeks bench goes better