7/12 Legs

Leg ext- 170 x 8, 170 x 10, 180 x 9

Front squat 155 x 5, 155 x 5 i was going for more but then i got this really sharp pain right above my knee cap

Sumo db squat- 90lb db + 45lb on belt x 3 took a brake and thought my knee was fine but i was wrong :/ could not do anything more that involved bending my leg >:O

sincgle calf raise- 45 x 25, 50 x 25, 50 x 25, 50 x 25

7/8 7/9

7/8 Chest and bis

db inCLINE bench-55s x 8, 60s x 7, 60s x 8

BB bench- 155 x 8, 155 x 8, 155 x 6

Dips- 50 x 6, 50 x 6, 50 x 8

BB Curl- 75 x 10, 85 x 6, 85 x 6

Rope Curl- 60 x 10, 60 x 10, 60 x 9

7/9 Back and hammies

Lat pulldown- 150 x 8, 160 x 8, 160 x 7

Deads- 225 x 8, 235 x 8, 245 x 8

DB Row- 55 x 12, 60 x 12, 65 x 12

Pullover- 45 x 11, 50 x 10, 50 x 12

Leg curl- 140 x 10, 140 x 12, 140 x 10

7/7 Legs

Leg ext- 150 x 8, 150 x 11, 160 x 10,

Front squat- 135 x 6, 155 x 6, 165 x 7 i can do more weight than this its just the bar digging into my shoulder kills me

Sumo DB squat (i stood on 2 benches this time to get a better ROM)- 80 x 12, 90 x 12, 90 x 15 would it be the same if just attached weight to my dip belt and did it with that?

Step ups- 35 x 10, 35lbs, 45lbs after the first set i just walked up and down the stairs twice skipping a step on the way up, felt a better burn like this

Single calf rise- 45 x 25, 45 x 25, 45 x 25, 45 x 25, 45 x 25

7/6 Delts and tris

Seated press- 85 x 12, 95 x 10, 100 x 8

Side laterals- 30s x 12, 30s x 11, 35s x 10

Front raise- 15s x 12, 15s x 10, 10s x 12 (started doing it against the wall b/c i was leaning a lot)

Tri press (wasnt quite sure what you wanted me to do so i did close grip bench)- 135 x 8, 135 x 7, 135 x 6

Tri ext- 55 x 7, 50 x 12, 50 x 10

7/4 Back and Hams

Lat pulldown- 160 x 6,

Deads- 185 x 8, 225 x 6, 225 x 8 (i recorded myself on the last set for a form check and I think my ass is to high. my back is parallel to the ground but is arched :/)

DB bench row- 55 x 12, 60 x 12, 60 x 10

DB Pullover- 40 x 12, 40 x 10, 40 x 10

Leg Curl- 130 x 10, 130 x 10, 130 x 12

7/3 chest and bis

In DB press- 70s x 7, 70s x 7, 70s x 8 (now i just realized that you mean INCLINE and not IN so next time i will take that into consideration)

BB bench- 155 x 8, 155 x 7, 155 x 6

Dips- 45 x 6, 45 x 10, 45 x 12

BB curl- 75 x 6, 80 x 6, 80 x 6

Rope curl- 60 x 8, 60 x 8, 60 x 8

I did some rest-pause sets(the ones where you go till failure then rest the do a few more reps) and on arms I did what the Max OT thing said about for arms the resistance should be twice as slow as the contraction. also they said no forced reps. what are your ideas about the resistance should be twice as slow as the contraction and forced reps? (hope that makes sense)

7/2 Legs

Leg ext- 160 x 10, 170 x 10

Front squat- 135 x 8, 155 x 6, 155 x 6

Sumo DB squat- 65 x 10, 90 x 12, 55s x 10

DB step ups- 55s x 5, 35s x 7 (assuming you want 10 on each leg, and is a jumping step up or like a pilates step up?)

Calf single (assuming single leg calf raises)- 200 x 20 (leg press), 30s x 20 (holding DBs), 45 x 20 (dip belt), 55 x 20, 55 x 20 ... was just trying different waays of doing thi exercise and i like the dip belt the best