pulldowns:100 x 5, 140 x 5

squats:135 x 7, 225 x 3, 315 x 3, 355 x 3

deadlift:225 x 3, 315 x 3, 425 x 3

military press:95 x 5, 135 x 5, 165 x 4

bench:45 x 10,65 x 8, 95 x 5, 95 x 5, 95 x 5

tricep pushdowns:100 x 5

dumbell curls:50 x 8

seated calves:2 plates x 8, 3 plates x 5, 3 plates +25 x5, x5, x5

abs