pulldowns:100 x 5, 150 x 5

behind the neck press:95 x 5, 135 x 5, 155 x 5

squats:135 x 3, 225 x 3, 275 x 1, 315 x 1, 355 x 1

deadlift:315 x 1, 405 x 1

barbell rows:185 x 5, 335 x 7

bench:45 x 10, 65 x 10, 95 x 10

abs 1 set          I had no time to do triceps,biceps and calves, it's not that I'm getting lazy,don't worry.