Thursday: Back Thickness
-Dead lifts
Set1: 135 x10
Set2: 225 x8
Set3: 245 x3
Set4: 135 x8
-Dumbbell Rows
Set1: 70’s x10
Set2: 100’s x7
Set3: 100’s x6
-Shrugs
Set1: 180 x11
Set2: 180 x10
Set3: 180 x8
Wasn’t overly happy with todays workout, though I felt it in my back pretty good. Kinda sucked not doing Rack Pulls (was being used by a man who talks a lot and has a giant walrus like mustache).
Friday: Chest and Shoulders
-Decline Bench
Set1: 135 x10
Set2: 185 x8
Set3: 185 x6
-Dumbbell Press
Set1: 70’s x7
Set2: 70’s x5
Set3: 70’s x5
-Fly Machine
Set1: 130 x10
Set2: 145 x8
Set3: 145 x6
-Overhead Press
Set1: 90 x10
Set2: 110 x6
Set3: 90 x8
-3 Way Delt Raise
Set1: 10s x10
Set2: 10s x10
Set3: 10s x8
-Reverse Fly’s
Set1: 100 x10
Set2: 100 x10
Set3: 100 x10
Brutal workout today. Don’t want to make excuses, but just felt like shit. Was my first time heading to the gym immediately after work and was a horrible choice. I was already exhausted from work and even though I gave it 100% in the gym, I just overall didn’t have it today. Pissed.
Monday: Back Width and Bi’s
-Wide Grip Pull Downs
Set1: 100 x15
Set2: 120 x12
Set3: 120 x10
-Close Grip Pull Downs
Set1: 100 x15
Set2: 120 x12
Set3: 120 x10
-Assisted Pull Ups
Set1: x10
Set2: x9
Set3: x7
-Barbell Curls
Set1: 70 x15
Set2: 70 x8
Set3: 80 x10
-Hammer Curls
Set1: 40 x12
Set2: 40 x10
Set3: 40 x8
Not a bad workout today, was really focused. It was also a little different today because I had done 2 hours of MMA right before heading to lift, which is very new to me. So, I was pretty tired but the adrenaline kept me going so it was good.
Tuesday: Chest and Triceps
-Bench Press (No Spotter)
Set1: Bar x15
Set2: 90 x10
Set3: 135 x6
Set4: 185 x5
-Low Incline Bench (Smith)
Set1: 90 x12
Set2: 90 x8
Set3: 110 x54
-Incline Flys
Set1: 30 x10
Set2: 30 x8
Set3: 30 x8
-Cable Pressdowns
Set1: 57.5 x12
Set2: 57.5 10
Set3: 65 x8
-Cable Overhead extensions
Set1: 50 x12
Set2: 50 x12
Set3: 50 x8
Annnnnd I’m dead. Not a bad workout, I’m hoping to keep them at least close to what I was doing in previous weeks considering I’ll be much, much more active then I am used to. Pretty sore and tired from yesterday still, heading to kickboxing in an hour and a half, should be interesting.
Thursday: Back Thickness
-Rack Pulls
Set1: 135 x15
Set2: 225 x10
Set3: 275 x6
Set4: 315 x1.5 
grip fail on second rep.
-Shrugs
Set1: 180 x12
Set2: 180 x10
Set3: 180 x10
-Dumbbell Rows
Set1: 70’s x10
Set2: 90’s x6
Set3: 100’s x8
2 light sets of hyper extensions.