Two-pack and some chocolate-covered raisins

A: DB skull crusher 12.5×4x10
B: 3-way sholder flys on incline bench 10sx4×8
C: EZ bar curls 30×2x10; 40×3x5
D1: Rows 25×4x10
D2: Shrugs 25×4x12
E: Cable face pulls 45×4x15
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, 155×2x1
B: 3-way reverse fly 8sx3×10
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, 65×5x10 fast
B: Practice tucking elbows in on bench
C: Face pulls red&green bandx4×20
D1: rows 25×4x10
D2: shrugs 25×4x15
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 8sx4×10
F2: side raises 8sx4×10

A: Deadlift on 3″ box 65×2x5, 75×2x5, 95×2x5, 115×2x3, 125×2x3, 145×5x3
B: Tire flipping 3×14
C1: leg press 90×5x10
C2: calf lift 90×5x20
D: Ab roll outs 4×10
E: 4-way leg with band 2×20
F: Lat pulldowns 37.5×4x12
G: pull aparts green bandx5×12
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 17.5sx4×15
B1: Cable tricep extensions 40×4x12
B2: Cable pulldowns 25×4x12
C: EZ bar bicep curl 30×4x10
D: Rows aletranting with shrugs 25×4x10
E: Pulldowns 4×20
F: Dips Level 4×2x10
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 35×4x12
G: Pull aparts green bandx4×12
H: side bends 35×4x12

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 25×1x10
C2: Shrugs 24×4x15
D: Overhead press 15×5x10
E1: flys on incline bench 8sx4×15
E2: Reverse flys on incline bench 8sx4×12
F: Rotator cuff on bench 8×3x10
G: KB woodchops 10×3x10 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 45×6x5
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 35×3x15
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.