Progression since week one on the bottom...

Today's workout
shoulder
mach press: 15x50, 12x62.5, 10x75, 8x75
bentover cable lats: 14x10, 12x10, 10x12.5, 8x15
military press: 14x60, 12x65, 10x65, 8x70

forearms
seated BB wrist curls: 10x60 3 sets

abs
hanging obliques and leg raises: sets 35 and 25
seated twists: 2 sets 20
ball crunches: 2 sets 20
leg raises: 2 sets 20
weighted ball side to sides: 2 sets 30
twisting crunches: 2 sets 30
side holdups: 2 sets 20seconds

Progression:

Biceps:
st. BB curl week 1: 8x50 now: 8x80
triceps:
lying tri extensions week 1: 8x35 now: 8x70
Shoulders:
Arnold press week 1: 8x40 now: 8x55
Chest:
Flat DB press week 1: 8x70 now: 8x100
Back:
Deadlifts week 1: 8x135 now: 8x235
Legs:
Barbell squats week 1: 8x125 now: 8x225

Overall... I am 100% pleased with my strength gain :D always good to look back

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