Two-pack and some chocolate-covered raisins

A: DB skull crusher 12.5x4x10
B: 3-way sholder flys on incline bench 10sx4x8
C: EZ bar curls 30x2x10; 40x3x5
D1: Rows 25x4x10
D2: Shrugs 25x4x12
E: Cable face pulls 45x4x15
F: Band shoulder extension 4×20
G:Dips off bench 3×15

A: Squats barx8, 65×5, 85×5
Put on briefs 95×3, 115×3, 135×3, 155x2x1
B: 3-way reverse fly 8sx3x10
C: Around the world lunges 2×10 each side
Lunge forward (deep), lunge to the side (stable leg is straight), lunge back, luge side = 1
D: Box jumps 2×10
Embarassed myself terribly as I was afraid to jump on the 18″ box. I jumped off one box onto the 18″ one.
E: Band good-mornings 3×10
F: Pull aparts 3×15
G: Band side bends

A: Bench press 45×10, 65×10, 75×5, 65x5x10 fast
B: Practice tucking elbows in on bench
C: Face pulls red&green bandx4x20
D1: rows 25x4x10
D2: shrugs 25x4x15
E: shoulder rehab with red band
   rows (at chest level) 3×20
   bicep curl (at chest) 3×20
   shoulder extension (at chest) 3×20
   tricep pulldown (above head) 3×20
F1: front raises 8sx4x10
F2: side raises 8sx4x10

A: Deadlift on 3″ box 65x2x5, 75x2x5, 95x2x5, 115x2x3, 125x2x3, 145x5x3
B: Tire flipping 3×14
C1: leg press 90x5x10
C2: calf lift 90x5x20
D: Ab roll outs 4×10
E: 4-way leg with band 2×20
F: Lat pulldowns 37.5x4x12
G: pull aparts green bandx5x12
H: Ab twists w/ 15 lb. bar 3×20 (each way
Sit on floor or cushion, lean back and twist body in opp. direction of knees like you are rowing)

A: Bench press 17.5sx4x15
B1: Cable tricep extensions 40x4x12
B2: Cable pulldowns 25x4x12
C: EZ bar bicep curl 30x4x10
D: Rows aletranting with shrugs 25x4x10
E: Pulldowns 4×20
F: Dips Level 4x2x10
G: Rollout with tricep pushups on ball 4×5

A: Squats 105×3, 115×3, 125×3, 135×3
B: Good-mornings 20×10, 30×10, 40×10, 50×10, 60×10
C: Fire walkers 3 up and back the gym
D: Monster walks 3 up and back the gym
E: Power runner 3×20 each leg
Remeber to lean on pad, bend stationary leg a bit and fully extend moving leg
F: Pull downs 35x4x12
G: Pull aparts green bandx4x12
H: side bends 35x4x12

A: Bench press 45×10, 65×5, 75×5, 80×3
Put on shirt with 3-board: 80×3; 85×3, 90×3, 105×3, 115×1, 125×1, 135×1, 140×1, 145×1
B: Gray band face pulls 5×15
C1: Rows 25x1x10
C2: Shrugs 24x4x15
D: Overhead press 15x5x10
E1: flys on incline bench 8sx4x15
E2: Reverse flys on incline bench 8sx4x12
F: Rotator cuff on bench 8x3x10
G: KB woodchops 10x3x10 each side

Every week:

Lat pulldowns on lower-body days. Lean back, arch back, put shoulder blades in back pocket.
Band pull-aparts on lower body days.
Rows supersetted with shrugs on upper-body days. Focus on bring shoulder blades together.
Face pulls on upper body days.
Shoulder rehab on upper body days.

A: Deads 95×5, 115×5, 125×5, 135×5, 145×5, 155×5, 165×3, 175×1, 185, 195, 200
B: KB sumo pulls off boxes 45x6x5
C: Single leg squat on bench 3×5, 2×10
D: Prowler no weight, 50, 70, 90, 100
E: Band pull aparts 4×12
F: Pull downs 35x3x15
G: Ball roll-ins 4×12

A great day for my deadlift. Tried on my briefs. The widened grip works well. Look up, chest out, keep weight in your heels. Should feel like you are falling backwards. Grab bar securely. Squeeze glutes.
For the first time, I’m having problem with lockout. I think it’s my widened grip and new form.