Today is my birthday,I'm 30 years old now, but I still have to train:

lat pulldowns

squats in denim briefs:135 x 6 ,225 x 5 ,315 x 15

deadlifts:225 x 5 ,315 x 5 ,405 x 5

bench:95 x 3 ,135 x 3

captains of crush grippers

triceps pushdowns