front
db bench
24,28,32 7 reps 24 10 rep (PB!!)
incline db
14,28,22 9 rep rp 3 rep (went really high on warmup sets)
pec deck
35kg x12,10,8
machine press
45 12,10,8
rear delt flyes
32 7 rep (PB!!!)
lying rear delt flyes
8kg 3x12
squats
6 plates 5 rep PB!! (although last 1 was assistd)
leg press
4,5,6,7 plate 8 rep (PB!! I think?!)
sissy squat
3x10
leg ex
35kg 3x9
ham curls
30,40,50 7 rep (PB!!)
back extension machine
3x15 (back pump unbelievable!!)
shoulder press
47.5 6 reps 40kg 7rep (my shoulder is getting better YES!!) NO PAIN
machine shoulder
3,5,6 8 reps ds (went to heavy on drop set weights )
cable lateral
10kg 3x10
calf raise
220 12 reps
seated calf
40 3x15,12,10
deadlifts
90,120,140 7 reps PB!! 120 6 reps (form focus etc)
t bar rows
40,55,70 5 reps (shit i dont like these anymore, db rows instead)
machine pulldown
130 8 reps (pb on this machine)
pullovers
30,35,40 8 reps
dips
27.5 x4 or 5 dont remember 20 6 rep
db curls
17.5 6 reps
overhead
27.5 12 reps
machine preachers
15,20,25 12 reps
tricep pushdowns
4 3x20,20,15
preachers
10kg 3x15,12,10
haven;t trained arms in 3 weeks so started light for eveything and preachers light dont hurt my wrist thank god…
db bench flat (weights are a side btw, i.e 35 = 70 total)
25,30,35 6 rep (PB! although bench is shit due to lack of motivation with it aswel as injury) 25 15 reps
incline db
17.5,25,30 5 reps PB!
Cable crossovers
15kg 3x8 or sumat
pec deck
20kg 3x10 or sumat
rear delt flyes
22.5, 30,30 6,8 reps (seems to be going down so fuck it next week il push for 35 and if i dont get it who gives a fuck because i atleast tried)
x crossovers
15kg 3x8,7,7 or sumat
squats
90,120,130 7 reps 100 20 reps (kinda fuked up the ramp on this)
leg press
4.5,5.5,6.5,7.5 plates 8 reps PB!!
hack squats
40,50,60 9 reps
leg ex
35 x3x12
ham curls
30,40,50 11 reps
rdls
70 3x15,15,10
back
deadlift
60
60
95x3
110x1
125x1
140x1
150x6 PR!! (10kgs)
Db rows (like these alot)
17.5
22.5
27.5
30 x12 each set
Lat pulldowns
110
150
190 x7 reps drop set xsome PR!! (by 20 kg i think)
Pullovers
30
35
40 x10
Cable rows
4 x15
5 x10
6 x8
Shrugs
100
120
140 x12 PR By 20 kg
Then threw up looool
squats
60
90 x5
120 x3
130 x12 rep PR
100 x20 rep PR
leg press
4
5
6
7 plates 12 reps
leg ex
45 4x12
ham curls
30
40
50 x8 reps
bb shoulder press
30 x5
40 x3
47.5 x9 i think PR anyway
machine press
5,6,7 8 reps PR
lat cable raise
15 3x8
machine lat raise
think 25 3x15
back
dead
100 x3
110 x1
130 x1
145 x1
155 x6 PR
db rows
22.5
25
27.5
32 or 35 x15 PR
pulldowns
110
150
190 x8 reps PR
pullovers
35,40,45 x10 reps
shrugs
80,110,140 x15 reps pR!!
dips
17.5
22.5
27.5 x8
db curls
12.5
15
17.5 x8 rep PR
overhead extensions
22.5
27.5
30 x10 reps PR
machine preachers
25
35
45 x8 (sloopy tho 2 heavy)
tricep pulldowns
6,9,11 8 reps PR
ez preachers
15
30 8rep
30 6 rep
db bench press
22.5
30
35 9 rep PR
crossovers
15,20,25 9 reps
incline bench
15,20,25 9 rep
fst 7 set pec deck 25kg 7x12
rear delt crossovers
10
20 8
20 8
lying rear delt flyes
7.5
12.5
15 15 rep
upped protein to 400g or so a day…seems extreme but i haven’t got any muscle to shw for getting stronger really excpt on my back and glutes 
sqwats
100 x5
115 x4
125 x1
140 x9 reps PR!!
leg press
5
6
7
8 (plates a side) 6 reps
leg extension
49 4x15
ham curl
30
40
50 12 reps PR
seated ham curls
35 3x15
happy about the squat and leg presses 
stalled on these for a month (sqwats) or so now but improved form so weight is increasing.
leg presses just look KOOL when ur pushing 16 plates lol. cant wait to get to add 4 plates. 20 plates is no joke hahaha
bb miltary seated press
35
42.5
50 x8 PR! (finally moved on from where i was well before Xmas! THANK GOD! I hate my shoulders they suck!)
machine press
5
6
7 10 reps (up 2 reps)
lat raises cable (use strict form here)
15kg 3x10
lat raise machine
20kg 20,12,12
military press has been stuck for a while so im glad its finally going up…im starting to see how how important it is to progress on the key exercises. Isolation are there just for added volume and pumping some blood in the muscle… pump muscle dont lift the big weights though haha (not that i am either :P)