Thurs- Upper body workout
Lat pull down - 150lbs 4 sets of 8
Decline bench press - 165lbs 4 sets of 8 
Bench press - 145lbs 4 sets of 8
Incline bench press - 135lbs 4 sets of 10
Single arm bent over dumbbell row 80lbs 4 sets of 8 each arm
Shoulder press 130lbs 4 sets of 10 (added 5 lbs)
Shoulder shrugs 75lbs each arm 3 sets of 10 (added 5lbs each arm)
Medicine ball pushups 6 sets of 10, alternating sides
Bicep curls 40lbs each arm 3 sets of 6, alternating arms
Triceps pushdown - 110 4 sets of 10 (added 1 set)