Shoulderok 2x10
Pull up hangs 2x10
Floor press against 3 chains per side (60#)
Bar x10
115x10
165x10
205x5
255x5
295x5
345x5
385x5
405x5
425x4 (485 at the top)
255x10x2 sets close grip
Tricep ext
Adding Chain-quarter-chain-quarter set to set
About 50 reps worth