Deadlifts

220 * 1

180 * 5/5

190 * 5/3

180 * 4/5

Benchpress

Comp bench 

145 * 3 * 6 

Tng 

145 * 4 * 4

Board press

150 * 3/3 (with spot)

140 * 5 tng

Flyes

50 * 10 * 5 

Bench press

Still not recovered from food poisoning 

Pause bench 

140 * 3 * 6

Touch and go bench 

140 * 5 * 3

Comp grip bench with Bench block (2") and pause

140 * 5 * 2/ last set did 4 reps, died on 5th

Shoulders

OHP (Beltless)

75 * 5 * 5

Seated db shoulder press (no back support)

22 * 10 * 5 (pause at bottom) 

Laterals

12 * 10 * 5

Rear delt flyes

50 * 15 * 1/ 57.5 * 15 * 4

Benchpress

Comp bench

135 * 3 * 6

Tng bench

135 * 5 * 3

Close grip pause

115 * 6 * 2

Bench block (2") pause

120 * 6 

Incline db 

30 * 12 * 2/30 * 20

Chest flyes

42.5 * 10 * 3

Squat and cardio

High bar for warmup

140 * 3 * 2 Beltless

150 * 3 Beltless

160 * 3 * 2

170 * 2 * 3

Pause squat

140 * 2

Cardio 

30 mins on incline 

Deadlift

Deadlift 

230 * 2

195 * 3 * 5 (4th set broke it up into 2/1) 

Stiff leg Dl

110 * 8 * 3

Pull-ups 

8 * 5

Machine row

57.5 * 8 

65 * 8 * 2