21st jan
low incline bench press 3x20,13,10 -105lbs,130lbs,155lbs
high incline bench press 3x15,12,7 -100lbs,110lbs,130lbs
barbell hack squats 3x20 -95lbs,120lbs,145lbs
23rd jan
deadlifts 4x15,10,5,5 -150lbs,195lbs,250lbs,305lbs
bent rows 3x20,12,8 -130lbs,160lbs,190lbs
wide upright rows 2x15,12 -75lbs
e-z bar curls 3x20,10,10 -45lbs,65lbs,65lbs