As an aspiring Loco award recipient I have decided to start a log here. I'll be deadlifting for the first time in a month tomorrow, and if it feels good I'll try to get a video of a heavy single. If not tomorrow, I'll get some videos up in the next week or two.

Background:

I graduated highschool as a fatty in 2009 weighing in at around 215 with a surprisingly low amount of lean body mass. I carried my fat pretty well and was unaware of much of a fatty I actually was until I got down to 160 and still didn't have abs. I went from 215 to 185 in my first summer semester of college just by not having access to a full sized refrigerator. I started training in January 2010 with a super bro split (chest tris/back bis/shoulders) and continued to lose weight while building some upper body strength. Over the summer I didn't have access to a gym and did have access to a full sized refrigerator and went from 175 back to 185 while losing some of my new found upper body mass. Some time over the summer I discovered bodybuilding.com and had the brilliant revelation that I should be training legs.

Sophomore year of college I wasted my time with a 5 day bodybuilding split where I hit each body part once a week. I often skipped rest days and typically ended up hitting each body part 5 times a month. I ended the year at 175 with a 200 pound squat, 265 deadlift, and a 165 pound bench (1RMs).

Over that summer I actually got a gym membership and promptly started a SS type program (Stronglifts 5x5) and actually started to make progress. I reset both my squat and bench really low after discovering my form was garbage. By the end of the summer my form was pretty solid and I was starting to make solid strength gains.

Junior year I screwed around with all types of programs, usually mutilating them and adding tons of worthless volume. I eventually settled into something resembling Layne Norton's PHAT and made some decent progress. Around December 2011 I weighed 161 with a squat of 200x5, 325x1 deadlift, and 180x1 bench. I still didn't have abs and I was pretty pissed off about it. I suffered a few stupid injuries in the beginning of 2012 so I reset the weights and spent a lot of time on mobility/prehab/rehab.

Luckily I was able to stay up at school over the summer and made some pretty sweet progress leading into this year. In early June I hit a 400 deadlift but realized once again that my form was turrible. Since then I've barely done any conventional deadlifts, except to hit PRs or 405, 410, and 415 with a month or two between them. I focused on my hip strength during this time, doing a lot of deficit deadlifts and recently I started pulling sumo. I pulled 415 sumo on my second last workout of 2012, and finally benched 225 the following day. I've been neglecting back squats for a while but (barely) hit a 280 PR sometime in November.

Over the holiday break I did a lot of reading on different programs and watched a bunch of old Westside Barbell videos and will now be doing some bastardized form of Westside training that I programmed myself. I'll definitely be overreaching but I think I can avoid overtraining and I'll add in an additional day of rest if necessary.

The current split will be:
1. Dynamic Effort Bench
2. Main Effort Lower body (alternating squat and deadlift)
3. conditioning/abs/kettlebell work
4. Main Effort Bench
5. Dynamic Effort lower body (both speed squats and speed pulls)
6. conditioning/abs/kettlebell work

Days 3 and 6 can be used for anything, and if necessary it'll be strictly for mobility work. If I need a day off, I'll take a day off, but for the most part I'll be in the gym everyday.

My goals with this split is to add some pounds to my total, improve conditioning, and maybe achieve abs (but probably not). If this is program is a complete fail due to overtraining, I will abort my mission of achieving abs and either strictly follow a westside template or go through some cycles of 5/3/1.

Between December 12th and today I was at my parents house for holiday break. They just moved from Miami to Jacksonville and my dad was still training, so I mostly helped my mom unpack. I did do some occasional tricep/bicep/rear delt work but unfortunately did absolutely no conditioning. Today I drove back to school and was finally able to hit the gym.

1/3: Dynamic Effort Bench

Bench
45x10
95x3
135x3
155x3x5
145x3x5

155 was too heavy for dynamic effort work. While I could still keep the bar moving pretty quickly, I had a hard time staying tight and was kind of jerking the weight around. 145 was much more comfortable.

Paused Close Grip Bench (index finger on inner knurling)
135x3x5

Overhead press
95x6x3

Lat work (isolateral row, chinups, straight arm pulldowns all done with high reps)

Lying Triceps Extension (done with ez curl bar)
50x15
60x12
60x10

Face pulls
60x15
60x15

Face pulls with external rotation (unilateral with D handle)
30x15
30x15

Hammer curls
30x12, my bicep tendon and forearm weren't thrilled so I quit after that set

I then proceeded to dick around on the cables for a few sets of tricep pushdowns and curls. I intended on doing a few more sets of curls, but I didn't and finished the session at around the hour mark.

I usually use my rumble roller at the gym after my workout but my locker wasn't working (crappy digital locks) and by the time a gym employee opened it for me I was tilted and just went home. I foam rolled right when I got home though, so its not a big deal.

1/4: Main Effort Deadlift

warmup: light kettlebell swings followed by bridges (starting on mat), a few ghrs, and some quick foam rolling.

Sumo Deadlift:
135x6
225x3
315x3
365x1
395x1
405x1

My form was way off with these today. I didn't turn my hips out nearly enough and my hips shot up way too fast on the last lift. I definitely could have pulled heavier, but after watching the video I decided against it.

Snatch Grip Deadlift:
225x10

Dead stop Zercher Squats:
95x5
135x5x2

GHR: BWx10x3

Unilateral Leg Press:
45x15
90x15

Overall not a bad session but I didn't have as much energy as I would have liked. My grip was hurting pretty bad so I only did one set of snatch grip deadlifts. Normally I'd throw in some calf work but this session took too long as it is so I'll leave it for next session.

Lately my diets been complete ****. Over the break I ate as much chocolately goodness as my heart desired and nowhere near enough other stuff. Yesterday I drove in and went straight to the gym, eating only chipotle after. Starting today I'll clean my diet up and will be eating around 3700 calories a day. I don't really count macros, but I try to get 200-250 grams of protein a day and stay as low carb as possible. I eat quite a lot of fat and usually have a big (7-800 calories) bowl of chocolate icecream at night. If I notice too much fat gain I make the switch to frozen yogurt and save a few hundred calories a day.

Dam I was hoping you were fake. Lets tally up another dude that makes my strength look like ****.


3700 calories a day is "cleaning up" your diet?? Sick life bro.

holy **** looked easy

My calories probably weren't any higher during the holiday break, but the composition of them was pretty awful. I probably averaged under 150 grams of protein and something like 500 grams of carbs, and wasn't exercising. My goal was to maintain weight though, so I guess it was a success.

I decided that I'm going to log all my food for a few weeks until I get settled into an eating routine. I haven't weighed/logged my meals for probably 6 months now and I've definitely changed what I eat. Yesterday I ate 4005 calories with 444g carbs, 134g fat, and 286 protein. Definitely need to get those carbs a little lower but not terrible overall.

Thanks. It flew off the ground but I struggled a little towards the end. Not sure what the problem is, as I rack pulled 475x3 from knee height without much trouble a little over a month ago.

1/5

Lots of mobility work and light band work for the shoulders.

Seated calf raises/donkey calf machine each for 3 sets of 15

Pull throughs: really light, just to get the blood flowing. The gym doesn't have a reverse hyper and I didn't feel like setting it up with a band on the ghr.

Core work: Pavlov presses, planks, side bends, 45 degree back raises (bwx15x3)

Farmers walk: 28kg kettlebells around the gym for 60 seconds.
32kg kettlebells around the gym for 60 seconds.


1/6: Main Effort Bench

Warmup: 5 minutes on rowing machine, shoulder mobility work, bridges, light seated cable rows

Bench:
45x15
95x5
135x3
155x3
185x2
205x1
215x1, super slow and a huge grind. Didn't feel great so I stopped here.
170x8

Floor Press:
95x5
135x3
155x1
185x1
195x1x2
200x1

This was my first time doing floor press, and it felt pretty good. My shoulder was bothering me a lot on bench, but was completely fine on floor press.

Isolateral Row:
neutral grip: 45x20, 70x18
pronated grip: 70x18, 45x20

Lying triceps extentions: 50x15, 60x12
Tate press: 25x12, 30x10

Light face pulls
Unilateral pull down

Hammer curls: 30x10x2

1/7: Dynamic Effort Lower Body

I halfassed my warmup after walking into a ridiculously crowded gym. Kept my rumble roller with me and worked on some spots during my workout as needed.

Speed Squats:
45x10
95x5
135x3
155x2x5
175x2, I noticed a big drop in explosiveness, so I dropped the weight back to 155 for the remaining sets
155x2x4

Speed Pulls:
135x5
135x2 added short mini band
185x2
185x2 with band
225x1
225x1x7 with band
275x1x5 with band

Not really sure how to structure my warmups with these. I definitely don't need to do the 185x2 and 225x1 sets without the band, but this was my first time pulling with bands and I wanted to be able to make a comparison in difficulty.

GHR: BWx12x3

Lunges: done walking with dumbbells
40x20
50x15

This was a pretty good session and my energy levels were high, but I cut it a little short because of how crowded it was. At first my right quad was bothering me right above the knee, but after a little extra rumble rolling it loosened up and my motion felt great.

I'm going to start doing cardio later in the day on as many days a week as I can manage. I'm hoping to play tennis at least 2-3 times a week to minimize the time I actually have to spend going back to the gym and cardiotarding. The last four days I've wanted to do some cardio, but was too lazy and settled for short walks outside.

My diet yesterday was a little bit better but it still needs a lot of work. I ended up with 3854 calories with 270c/203f/250p. I'm happy with this macro breakdown but I need to switch out some of those cookie and breads for more veggies.

Diet on 1/7: 3974 calories with 397c/137f/322 protein
Diet on 1/8: 3843 calories with 424c/130f/253 protein

I finally was able to hit up Trader Joe's for the first time since it opened. Yesterday I tried their greek yogurt (with full fat) and it was ridiculously good. The only greek yogurts I've had before were either low fat or fat free and the difference in deliciousness is tremendous.

I managed to make it back to the gym for cardio on 1/7. I did HIIT on the stairmaster for about 7 minutes before I gave up and went to the rower. There I only managed 1000 meters before I got tilted and had to leave. I did do a lot of lower body stretching and feel that it was helpful.

On 1/8 I did core work along with playing tennis for an hour later in the day. I woke up today with very sore core and hip flexors, probably mostly from the tennis but the core work could have contributed. I tried to attach a band to a hyper extension machine, but either the band was too strong or my glutes were too weak. Either way, it didn't really happen and I'll try again next time with a lighter band.

1/9: Dynamic Effort Bench

Warm up: rumble roller, shoulder dislocations, overhead shrugs, light seated cable rows.

Bench:
45x15
45x3 put on mini short band
95x3
105x3x5
165x1 band off for remaining sets, way too heavy though so only did 1 rep
155x3x2 also too heavy
145x3x3

Even though its definitely FPS at my current strength level, benching with bands is really fun. I probably won't use them very often until I get my bench numbers up significantly.

Paused CG Bench: 135x5x3
I used the short band around my wrists on the last set just to see what it felt like. It felt pretty damn nice.

Overhead Press: 95x7x3

Seated Cable Row: 90x10x3

Assisted Chinups: -40x10
Chinups: bwx5x3

Lying triceps extension: 60x12x2
Tate press: 30x10x2

Standing cable row: 35x20, 45x12
Hammer curls: 30x12x2

I'm really looking forward to main effort squats tomorrow. I haven't squatted heavy in a while but I have put on lots of lower body mass so I'm hoping to set a PR tomorrow (>285).

RE: the deadlift video, dont jerk it off the floor. It's like turning a dial, not flipping a switch.

Also, I'm pretty sure ME is Max Effort, not Main Effort

Lol you're right. Not sure why I kept thinking main effort.

And I agree with the deadlift. I used my upper back a lot more than I wanted in initiating the lift. I couldn't get my hips set right and they weren't firing correctly. This was my first time filming a lift in a while, so it might be something I do often. I'll take another video next time I pull heavy and post it up.

Diet on 1/9: 3897 calories with 357c/177f/219p.
Cardio on 1/9: 30 minutes elipitcal keeping heart rate between 130-140


1/10: Max Effort Squat

Warmup: rumble roller, kettlebell swings, ghr.

Squat:
45x8
95x5
135x5
185x3
225x2
245x1
260x1 was a huge disappointing grind
225x1
265x1 felt kind of shallow, probably around parallel

I expected to be stronger but it just wasn't there today. I had the energy, but couldn't quite get comfortable in my stance.

Snatch grip deadlift:
225x3
275x3
300x1 ripped a callus

Trap bar deadlift: used straps
170x5
240x5
310x5
380x3
400x1

This was my first time using the low handles, but strength didn't seem too far off.

Kettlebell front squats: in kilos
48x5
56x5

The ghr was taken by a group of bros doing all sorts of twists and such so I settled for swiss ball leg curls.

Your squat/deadlift ratio seems pretty skewed. Post a squat form check?

Yeah I'm definitely going to get a video up next time I squat. I'm having trouble with the unrack/bar placement and also my stance. It always feels like my legs are off center, but I think it might just be my crappy vision. The power cages aren't lined up with the flooring and that manages to throw me off/tilt me immensely.

Diet on 1/10: 2968 calories with 368c/91f/178p
Diet on 1/11: 4455 calories with 436c/212f/216p
Cardio on 1/10: Tennis for an hour
Cardio on 1/11: 8 intervals on stair master for a total of 10 minutes and a ½ mile walk

My diet was going pretty well until last night when I made the mistake of buying lots of cookie at the store after doing cardio. It seems my discipline has not improved and I consumed 1600 calories of cookie very quickly. My stomach’s kinda bothering me today, but it didn’t affect my session.

1/12: Max Effort Bench

Warmup: rumble roller, bridges, ytws, overhead shrugs, seated cable row

Bench:
45x15
95x5
135x5
165x3
185x2
210x1
220x1
225x1
170x9

Floor press:
45x5
135x3
185x2
195x1

Dumbbell bench:
50x10
75x8
85x5
90x3

Wide grip seated cable row: 120x15, 130x12, 140x10
Supinated lat pulldown: 165x6x2, 140x10

Isolateral Row: 80x20, 105x10x3
Tate Press: 30x12x4

Hammer curls: 35x8x2

Diet on 1/12: 3528 calories with 420c/121f/209p
Cardio on 1/12: 1 mile run in 7:48.

My goal was just to run the entire mile without having to walk. It was a ridiculous struggle and definitely something I should work on. This was also my first time running in some 4mm drop shoes and my achilles took a pretty big beating. I spent a lot of time last with the stick/rumble roller/lacrosse ball on my feet and calves and was able to work out most of my problems.

1/13: Dynamic Effort Lower Body

Warmup:

kettlebell swings/snatches, rumble roller, reverse hypers, ghrs, shoulder dislocations

Speed squats:
45x10
95x5
135x5
165x1
170x2x8

Speed deadlifts: all done with short mini bands
135x5
225x3
275x1x10

These were done with a conventional stance and felt nice and light. I had to do a little extra rumble rolling on my hips and glutes between the warmup sets but after that my hips felt great.

Snatch grip deadlift: 225x12

This is a rep PR and my grip held up strong so I'm very happy with how this set went.

Trap bar deadlift:
240x10
310x8

I wanted to get a few more reps with 310 but my grip started slipping and that bar kills my hands. I might just start using straps for this lift since my grip already gets tons of work but I dunno yet.

GHR: bwx10x2

Reverse hypers: 15x3 with mini band

Diet on 1/13: 3931 calories with 435c/149f/226p
Diet on 1/14: 4332 calories with 400c/205f/240p

Cardio on 1/13: 90ish minutes of tennis.
Cardio on 1/14: 30 minutes on elliptical

1/15: Dynamic Effort Bench

Warmup: kettlebell swings, kettlebell snatches, rumble roller, bridges, overhead shrugs, seated cable rows

Bench:
45x15
45x5 put on short mini band
95x3
105x3x5
150x3x5 without band

Paused CG bench: 145x4x3

Overhead press:
45x10
65x10
95x3
105x5x3

The last set felt pretty heavy and I used a little knee drive on the last rep.

Chinups: bwx5x3

Hammer strength pull overs: 45x20, 70x12, 70x10

Hammer curls: 35x10x2

Seated cable row: 140x15

My left elbow was bothering me a little the entire session so I skipped additional tricep work and didn't push myself on chinups. I rolled my tricep/underarm region pretty thoroughly after my workout and it feels much better now. Tennis is pretty hard on my entire left side of the body, especially when I'm not used to playing often. Right now I'm just hitting when I play but once I start serving/playing matches I'll definitely have to cut back on either the volume or frequency of my pressing workouts (or both).

Diet on 1/15: 3011 calories with 383c/113f/137p
Cardio on 1/15: 90ish minutes of tennis

1/16: Max Effort Lower Body

Warmup: kettlebell swings, reverse hypers, rumble roller, bridges, some dynamic stretching

Deadlift: done with conventional stance
135x5
225x3
315x1
375x1
405x1

Sumo deadlift: warmups supersetted with conventional
135x3
225x1
315x1
375x1
405x1
415x1

I had some trouble locking out the 405 conventional and 415 sumo, but managed to finish both lifts. All of the lifts came off of the floor pretty easily, especially the sumos.

Snatch grip deadlift:
225x5
275x3

Squat:
45x5
135x5
185x5x3

I focused heavily on shoving my knees out and felt pretty comfortable in my stance. I did a lot of extra calf mobility work the night before after tennis and could really feel a difference. I think ankle and calf tightness have been throwing me off in the past and I'll continue to work on their mobility.

GHR: bwx10x2

Step ups: done on an 18in box, in kilos
40x10x2 each leg

Reverse hypers with mini band: 12, 15

Diet on 1/16: 4058 calories with 404c/164f/250p
Diet on 1/17: 4344 calories with 514c/168f/217p
Diet on 1/18: 4474 calories with 391c/220f/249p

Cardio on 1/16: 60ish mins of tennis
Cardio on 1/17: 8 intervals on stair master for a total of 10 minutes and a bunch of walking
Cardio on 1/18: 1 mile run in 7:30.

My conditioning is definitely improving, and so is my body composition. I managed to improve my time on the mile by 18 seconds and hope to keep making improvements on it. Tennis on the 16th was horrible though. It was kind of cold and my left arm was still bothering me from before. I took it really easy and eventually quit and just worked on my footwork in some mini tennis, but I woke up the next day in a good deal of pain. I didn't want to risk pressing on the 17th, so I did some light squats for 5x5, some mobility work, and the stair master instead. I did a lot of lacrosse ball work on my tricep/bicep but didn't really get anywhere.

1/18: Max Effort Bench

Warmup: kettlebell swings, ghr, rumble roller, ytws, bridges, shoulder dislocations, overhead shrugs, seated cable rows

Bench:
45x10
95x5
135x5
165x3
185x1
205x1
215xf

My left tricep wasn't contributing to the lift at all and I just couldn't make it happen. There was no pain while lifting, but I had no strength at the bottom or middle of the lift, and really had no chance at 215. I failed about 2 inches off my chest and was barely able to rack it on the lowest pin.


Floor press:
45x5
135x5
155x5
185x2
200x1

This felt pretty good but I didn't want to push it.

Seated cable rows:
90x20
120x15
140x10

These felt bad on my entire left arm so I decided to call it a session before I did any damage. It felt pretty bad for a while, but after an epsom salt bath and lacrosse ball work it feels ok now. I'm not sure exactly what/where the problem is but I feel extreme tightness on the entire back/inner side of my left arm between my elbow and shoulder. I'm going to take a few extra days off from tennis and maybe also from pressing. I should be alright to do speed pulls tomorrow, but if I feel any discomfort I'll substitute them with something else.

Apparently today's the 20th and not the 19th, so all the dates from yesterdays post are off by one besides the diet which are somehow correct. Doesn't make a difference but w/e.

Diet on 1/19: 3259 calories with 322c/131f/212p

I had a salad with dinner instead of something delicious and this knocked my dinner down by about 4-500 calories. I weighed the the greens before adding red pepper and onion and it was only 43g and still way too big for me to finish. I'm just going to go back to blending up some kale/baby spinach smoothies and enjoying my dinner.

1/20: Dynamic Effort Lower Body

Warmup: kettlebell swings, reverse hypers, rumble roller, bridges, band stretches

Speed squats:
45x10
95x5
135x5
170x2x12

Most of these sets felt really great. On a couple sets in the middle my right knee was bothering me, but I also noticed on those reps I wasn't shoving that knee out enough. On the sets that my knees tracked as I wanted, I felt stable and powerful throughout the lift. I'm going to try to get a form check on my next max effort squat of both a max attempt and a sub maximal lift.

Speed deadlifts: all sets done with short mini band
135x5
225x3
275x1x6
295x1x6

I was worried about my left arm but no issues came up. I only supinated my left arm for 3 reps, but even on those reps I felt fine. I used double overhand grip for 4-5 of the reps without much difficulty.

Snatch grip deadlift:
225x5
275x5

This lift felt great and I'm really feeling the progress in my grip and upper back. 275x5 is a rep PR and I would have went for more but I felt my hands slipping.

GHR: bwx10, mini band x8x2

Reverse hyper with heavy band: 10

I'm not sure exactly what this band is and its almost certainly not an actual heavy band, but it feels pretty strong. The gym only has 3 different bands and they're all black, but If i had to guess I'd say this is comparable to a light or average band.

This session went better than expected. I got a lot of sleep last night and had plenty of energy and focus. My arm didn't bother me and my hips had great mobility the entire time. I made a pretty big mess with my liquid grip and learned that I shouldn't let it dry on the plates before trying to wipe it off. I don't feel bad though since the gym has plenty of chalk but doesn't allow me to use it.

Diet on 1/20: 3114 calories with 383c/83f/229p
Diet on 1/21: 4585 calories with 525c/167f/270p
Diet on 1/22: 4557 calories with 516c/193f/198p

Cardio on 1/20: 90 minutes of tennis
Cardio on 1/21: 30 minutes on the elliptical
Cardio on 1/22: 10 intervals on the elliptical

Yesterday was going to be a reasonably low calorie day, but I boughts me a 17.6oz dark chocolate bar. The chocolate+ice cream combo accounted for 1620 calories and 175 carbs.

1/23: Dynamic Effort Bench

Warmup: kettlebell swings, rumble roller, bridges, ytws, overhead shrugs, seated cable rows

Bench:
45x5x2
95x3
135x3
145x3x8

I played around with my feet positioning and found a few different spots that seem like a reasonably good fit. Today was the first time that I’ve had any success with my feet behind me and I think I might have felt more powerful in that position. In the past I’ve done my benching the day after squatting and would cramp up whenever I tried brining my feet in.

Chin ups: bwx6x3

Paused cg bench: 145x5x5

The first set was done with the short mini band around my wrists and the remaining sets were done trying to emulate that form. The weight felt really light today so I’ll bump it up next time.

Overhead press:
45x10
75x5
95x5
105x5

My left elbow felt a little strain on the lockouts during the last set so I called it early. The weight felt light though and my form was nice and tight.

T-bar rows: done on a cybex t-bar machine with neutral grip
45x20
90x12
90x10

Tate press: 25x20x2

I first tried lying tricep extensions but felt tightness during the lockout portion of the movement with even light weight. I didn’t feel any discomfort with the
Tate press but still lowered the weight to give my elbow a break.

Hammer strength pullover:
90x20
140x15
140x12

Dumbbell curls:
30x10
40x10
45x8

Push downs: 80x50

Diet on 1/23: 4571 calories with 572c/130f/202p
Cardio on 1/23: None. I decided to take an Epsom salt bath instead.

1/24: Max Effort Lower Body

Warmup: kettlebell swings, rumble roller, shoulder dislocations, bridges, ghr, deep squat stretch, band stretches

Squats:
45x5x2
95x5
135x5
185x3
225x2
245x1
265x1
275x1 but real ugly
225x3x4
175x5 with 3 second pause at bottom

Kettlebell front squats: weight in kilos
56x8
64x5
48x8

Step ups: weight in kilos
32x10x2 each leg on 18in box

Today was a pretty crappy squatting session even though I had plenty of energy. My legs felt great but my lower back and shoulders were pretty tight and uncooperative. I took a video of my 275 attempt and then after a few videos at 225. I probably should have racked it and started again instead of fidgeting around for 15 seconds. I'm hoping this was the reason that I almost lost it forward and not something more serious. I also notice some lower back rounding at the bottom of almost all my squats.

Dem squats are deep. Maybe too deep.

Diet on 1/24: 2998 calories with 238c/153f/174p
Diet on 1/25: 4168 calories with 476c/161f/224p

Cardio on 1/24: 75ish minutes of tennis
Cardio on 1/25: 3 intervals on elliptical, 3 sprints (maybe 30 yards), some walking

I felt like crap all day yesterday after waking up at 3:30am to watch the Murray/Federer match but still managed to make it to the gym for abs and cardio. I fizzled out after around 3 minutes on the elliptical so just did a few sprints and went home.

1/26: Max Effort Bench

Warmup: kettlebell swings, reverse hypers, rumble roller, forearm wall slides, shoulder dislocations, overhead shrugs, seated cable rows

Decline bench:
45x10
95x5
135x5
165x3
185x3
205x2
215x1
225x1
235x1

Floor press:
45x5
135x5
165x3
185x2
195x1
200x1
205x1

T-bar rows: neutral grip
45x20
80x12
105x10
115x8
80x12

Incline dumbbell press: 50x15x2

Isolateral row: pronated grip
90x20
160x12x3

Lying triceps extension: 50x15x3

Straight arm pulldowns: 50x10x2

Tricep pushdowns: 80x50

Dumbbell curls:
35x10
40x8
45x6