4x10/6/3/4/10 BB Ft Sq w. 95/135/155/145/95
alt. 4x8ea SL DB DL w. 40/50/60/55

3x10 BB Decline Bench w. 95/115/125
alt. 3x8 Lat Pull down w. 75/80/100
alt. Shin Exercises

3x[20 vups w. 10lbs
20 vlifts
8ea Knee to Elbow
20 Opp Arm Opp Leg on Swiss Ball
Shoulder Stand]

Not a bad lift. I got some work in but I really haven’t hit a good weight in a while.