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run/walk 1 mile
deadlift
135 x 5, 5, 5
225 x 5
275 x 5
315 x 5
335 x 2
365 x 1
385 x 1
405 x 1

supported chest rows
low cable rows
lat pulldowns
1 armed cable high row

run 1 mile. walk 1/4 mile
bench
135 x 5,5
185 x 5
225 x 5
275 x 5
285 x 3
295 x 1

pushups 64

push presses
145 x 3,2,2
155 x 2
165 x 1

incline presses
reverse curls

feb 10

clean & press
135 x 3,1,1,1
155 x 1
165 x 1
175 x 1
185 x 1
155 x 1,1,1

high pulls
155 x 3,3,3,3

deadlift
225 x 1,2,5
275 x 3
315 x 1
365 x 1

hypers
1 arm high cable rows
decline abs
shrugs

back

deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5,5,2,1,2,3,1,2,3,1,2,3,1

hypers
decline abs
lat pulldowns
chest supprted tbar rows
machine rows

push presses et al

push presses
135 x 5
155 x 5
165 x 5
170 x 3
175 x 3

pushups x 20

incline bb press
135 x 5
155 x 5
175 x 5
185 x 3
190 x 3
195 x 3

ez curls
machine curls
seated machine oh press
rope tris
lat raises