Here is what I did yesterday:

Chest Press (chest) 1 x 12 ~ 37.5lbs
1 x 10 ~ 50lbs
1 x 8 ~ 62.5lbs
1 x 6 ~ 87.5lbs

One minute between each set

Incline Press (to finish chest set) 1 x 12 ~ 50
1 x 9 ~ 40

This set was definately a 10, but I need to reduce the weight on this set all the way around.

seated rows (Lats) 1 x 12 ~ 75, 1 x 10 ~ 87.5, 1 x 8 ~ 100, 1 x 6 ~ 112.5
lat pulldowns 1 x 12 ~ 87.5, 1 x 12 ~ 87.5

This was a ten!

Shoulders-

- Shoulder press 1 x 12 ~ 37.5, 1 x 10 ~ 50, 1 x 8 ~ 62.5, 1 x 6 ~ 62.5
- Lateral raise 1 x 12 ~ 70, 1 x 12 ~ 50

10+, didn't have real good form on the last three or four reps on the lateral raise, pobably should have done both sets at 50lbs.

Biceps

- Arm Curl 1 x 12 ~ 25, 1 x 10 ~ 37.5, 1 x 8 ~ 50, 1 x 6 62.5

- Preacher Curl 1 x 12 ~ 35, 1 x 12 ~ 35

this was a ten!


Triceps

- Arm ext 1 x 12 ~ 30, 1 x 10 ~ 40, 1 x 8 ~ 50, 1 x 6 ~ 60
- Tricep ext 1 x 12 ~ 37.5, 1 x 12 ~ 37.5

This was only a nine, need to add more weight in the middle and on the end.

Back

-one are row 1 x 12 ~ 15, 1 x 10 ~ 25, 1 x 8 ~ 30, 1 x 6 ~ 35
-back extensions 1 x 12 ~100, 1 x 12 ~ 100

this was a 10 as well.

then did 25 mins cardio HIIT on Elliptic trainer, that was a 10 as well.