Pull up hangs

145x10

235x5

285x5

325x5

375x1

415x1

465x1

Metal Bash Bencher single ply

505x1

555x1

615x1

Spoto press

375x3x3

External rotation floor press

70x15

80x15

80x10

-Stole these from Donnie. Just a floor press adding in external rotation- so palms start facing your feet in a normal bench position and as you press you externally rotate so your palms are facing your face, or in my case, each other.

Fatbell tricep ext

25x20

30x10

44x10

53x10

30x15

Rear delts

3x20