the_iron_sole 
"Eat Lightning, Crap Thunder!!!"
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Sunday - Off Day
Monday - Chest and Calves
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Bench Press = 225 x 10+; 245 x 10+; 275 x 5+
Incline Press = 185 x 10+; 225 x 8+; 245 x 8+
Decline Press = 185 x 10+; 225 x 8+; 245 x 6+
Dumbell Flyes = 45 x 10+; 50 x 10+; 55 x 8+
Tuesday - Legs
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Wednesday - Back and Calves
Bent over rows = 225 x 10, 245 x 8, 275 x 6; T Bar Row with palms in = 3 plates and 35 x 10, 4 plates and a 10 x 8, 5 plates x 5 or 6; Sitting T Bar Row = 3 x TF with 3 plates; V Bar Pulldowns = 2 plates and a 10 on each side, 2 plates and a 25 on each side, and 3 plates on each side; Stiff legged Dead lifts= 295 x 10, 315 x 8, 405 x 4 or 5; Sometimes I will do Dumbbell rows; and then some abs and calves
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Thur sday - Off Day
Friday - Arms and Calves
To Be Continued...
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Saturday - Shoulders and Calves
Dumbbell Shoulder Press = 80 lbs x 10, 85 x 8, 90 x 6; Front dumbbell raises = 3 x 35 lbs x 20 reps; Side lateral dumbbell raises = 3 x 20 lbs x 10 reps; Dumbbell shoulder shrugs= 125 x 10; 130 x 10; 135 x 9; Barbell Shoulder Shrugs = 3 x 315 x Til' Failure (over 8 reps); Arnold dumbbell= 50 x 10; 55 x 10; 60 x 8; Upright Rows = 3 x 135 x TF; and its a machine that the pad goes on your outer bicep and you lift up on each side (works Traps) = 3 x TF; abs and calves
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