Today was a rest day.
Typically-
M- chest, abs -
4 sets flat bench, 135 x 10, 185 x 5, 205 x 5, 215 x 3
4 sets incline DB press - 50 x 10, 70 x 8, 90 x 5, 90 x 5
then 2-3 sets of dips
T - back, calves -
Deads - 225 x 8, 315 x 5, 335 x 3, 345 x 4
hyperextension machine - 1 set of like 50 reps
chins - 40, split into maybe 6 sets
lat pulldowns - 4 sets of 10-12, 120, 150, 160, 180
T- shoulders, traps
f- arms
s - legs