1/31 Back/Shoulders

Lat Pull Down- 160 x 6, 170 x 6

T-bar row- 85 on end of bb x 10, 95 x 10, 100 x 8

Rope Pulldown- 110 x 12, 120 x 12

DB Press- 45 x 6, 50 x 6, 50 x 6

Front Raise- 15 x 12, 20 x 10, 20 x 10
ss Side Laterals- 25 x 5, 20 x 8, 20 x 8

Abs- 25 x 20, 25 x 20, 25 x 20

1/30 Chest/Arms

BB Bench- 185 x 5, 195 x 5, 205 x 5

DB Press- 70s x 10, 80s x 6, 70s x 10

DB Fly- 35s x 12, 40s x 10

Preacher Curl- 90 x 10, 90 x 8

Rope Pressdown- 60 x 12, 70 x 10

Hammer Curl- 40lbs + bar (not bb) x 12, " " x 10, " " x 10
ss Dips- 12, 12, 12

1/29 Leg workout

Leg ext.- 150 x 10, 160 x 10, 170 x 10

Squat(ATG)- 225 x 5, 235 x 5, 235 x 3, 225 x 5

Leg Curl- 150 x 6, 160 x 5... The leg curl machine at my gym's cable is a little damaged and when you use weight over about 140 it gets like twice as hard when the damaged part goes through.

Bar Lunge- 135 x 10, 155 x 10 (assuming you met 10 total and not 10 on each leg)

Calf Raise- 155 x 20, 175 x 20, 175 x 20 (don't have a calf raise machine at my gym so I just used a barbell while standing on 2 45lb plates)