Incline DB press - everything 90 sec rest- 15 x 60; 12 x 70; 10 x 80; 8 x 90; 6 x 100's

Flat DB press - 15 x 60's; 12 x 70; 10 x 80's; 8 x 90; 8 x 100's

incline DB flies - 4 x 10 x 45's

decline pushups between 6" platform - 4 x 25

Atl DB curls - 4 x 8 x 45 each arm

Seated concentration curls - 4 x 8 x 35 each arm

Had my last lift with the lifting partner yesterday..  He's graduating .... getting married in a week...  moving away to a new job and place in life.   We solved a couple more of the world's problems in our last lift together...  and lifted legs..  He made me do box jumps..for old times sake..   

I sincerely hope he has a great life with his new wife and job...  Life happens!!

Leg press pyramids with 90 sec rest - 15 x 360; 12 x 450; 10 x 540; 2 x 8 x 630; 10 x 540; 12 x 450; 15 x 360

Box jumps to a 36 inch box - 4 x 6

Deep Squats - 4 x 10

Standign calf raises - 7 x 12

Seated OH press behind the head - 15, 12, 10, 12, 15  (light weight and 60 sec rest)

Seated OH press on Smith machine (medium grip) - 15 x 95; 12 x 115; 10 x 135; 12 x 115; 15 x 95 (90 sec rest)

seated lateral raise with light weight - 4 x 20

rear delt machine light weight - 4 x 20

Lifted by myself today...  will probably have to get use to that..

wide grip pull ups - 15; 12; 10; 10; 10  (45 sec rest)

Seated row - 15 x 144; 12 x 156; 10 x 180; 10 x 180   (60-90 sec rest)

BB shrugs - 20 x 135; 15 x 225; 12 x 315; 10 x 365

face pulls - 3 x 10

drag curls - 15 x 65; 12 x 85; 10 x 95; 20 x 65

preacher curls - 15 x 55; 12 x 60; 2 x 10 x 60 (45 sec rest)

Last back workout with my lifting partner of over three years... 

This is the last week training with my lifting partner for the past 3 years...  \

Incline bench high on chest - 15 x 115; 12 x 135; 10 x 155; 8 x 185

flat bench Magnum machine - 15 x 2plates/side; 12 x 3 plates; 10 x 3 +25; 8 x 4 plates/side

reverse grip bench - 4 x 10 x 135

pec dec - 15, 12, 10, 10

cable flies - 4 x 12

Smith Machine seated OH press with a medium grip- 20 x 95; 15 x 115; 10 x 135; 8 x 145; 10 x 135; 15 x 115; 20 x 95

upright row medium grip - 15 x 95; 10 x 115; 5 x 145; 10 x 115; 15 x 95

seated lateral raises - 3 x 20 light weight

rear delt machine - 3 x 15 x 135

Squats (deep) - 15 x 115; 12 x 185; 2 x 8 x 225 (90 sec to 2 min)

Leg press - 15 x 360; 12 x 450; 10 x 540; 8 x 630; 6 x 720; 6 x 810 (90 sec to 2 min rest)

Leg extension - 4 x 10 x 3 plates (60 sec rest)

Leg curls - 4 x 10 (60 sec rest)

Seated calf raise - 7 x 12 (60 sec rest)

Back and Biceps - pyramids and everyting 90 sec rest except 60 sec on pull ups

t-bar row - 15 x 2 plates; 12 x 2+ 25; 10 x 3 plates; 8 x 3 +25; 6 x 4 plates

Single arm DB row - 3 x 8 x 125 each arm

Wide grip pull ups - 15; 12; 10; 8 (all 60 sec rest)

Narrow grip pull downs - 4 x 8 x 13 plates (2 from stack.. so pretty heavy)

magnum seated row overhand wide - 2 x 12

Face pulls - 2 x 12

Alt DB curls standing - 15 x 30 each arm; 12 x 35; 10 x 40; 8 x 45; 15 x 25

was a decent day...

Chest with some pyramids and everthing 90 sec to two minutes rest

Flat Barbell Bench - 15 x 115; 12 x 135 (both high on chest); 10 x 185; 8 x 225; 10 x 185; 12 x 135 and 15 x 115 (again, high on the chest)

Single arm Magnum seated chest press with hammer grip - 5 x 10 each arm

Single arm pec dec superset with facepulls (yes, I know that's not for the chest... )  4 x 10 x 120 (superset with 4 x 12 face pulls)

Extra Biceps and triceps pyramids... everything 60 sec rest-

Drag curls - 4 x 8 x 95

Straight bar cable curls - 12 x 84; 10 x 96; 8 x 108; 8 x 108; 10 x 96; 12 x 84

Straight bar triceps push down - 12 x 120; 10 x 132; 8 x 144; 8 x 144; 10 x 132; 12 x 120 and 1 x 15 x 84 reverse grip triceps pushdown

Single arm cable curls - 4 x 10 x 36 each arm

Extra Biceps and triceps pyramids... everything 60 sec rest-

Drag curls - 4 x 8 x 95

Straight bar cable curls - 12 x 84; 10 x 96; 8 x 108; 8 x 108; 10 x 96; 12 x 84

Straight bar triceps push down - 12 x 120; 10 x 132; 8 x 144; 8 x 144; 10 x 132; 12 x 120 and 1 x 15 x 84 reverse grip triceps pushdown

Single arm cable curls - 4 x 10 x 36 each arm

Smith Machine seated OH press (behind the head) - 12 x 95; 10 x 115; 8 x 135; 6 x 155 (everything 90 sec rest)

Smith Machine seated PH press (to front with medium grip): 12 x 95; 10 x 115; 8 x 135; and 10 x 135

Upright row medium grip- 12 x 95; 10 x 115; 8 x 135; 6 x 155

Rear Delt machine - 4 x 10 x 168

Seated lateral raises- light weight and high rep - 3 x 30 x 10's

Pyramids for legs today..

Squats - 15 x 135; 12 x 185; 10 x 245; 8 x 315; 6 x 335; 4 x 355

Leg press - 15 x 270; 12 x 360; 10 x 450; 8 x 630; 6 x 710; 4 x 810

Lunges - 4 x 7 each leg

Standing weighted calves - 15, 12, 10, 8, 8, 10, 12, 15  adding weight as reps get lower and visa versa

Abs - hanging leg raises - 4 x 15

Off bench wipers - 4 x 5 over and back

Did pyramids for back - everthing 60-90 seconds rest..

Lat pulls wide front - 15 x 120; 12 x 144; 10 x 168; 8 x 192; 6 x 216; 4 x 240

Magnum seated row machine - 15, 12, 10, 8, 6, 6  -  heavier each set

Bent over barbell rows with reverse grip - holding strict form - 12 x 115; 10 x 135; 10 x 155; 8 x 185; 6 x 205 and finished with 15 x 135

Did 30 min cardio on elliptical in the morning - 2 min easy backward then 2 minutes hard forward...  held incline at 10 the while time and cycled over 180 on the hard forward...