Barbell Military Press 1" above chest to lock out: 135X10 185X10 225X8 225X6 Tricep tendon pain
Moved to dumbell military press: 100 lbs each X8, 100X9 100X8
Barbell Upright rows: 180X8 180X6 130X14 130X14
Lateral dumbell raises: 45X14 45X12 40X15

Calves Standing 250X15 250X15 250X15 250X15 250X15
Donky Raises 180X12 180X10

I wil try to post my training on this account. Today was back day:

Bent over rows: 225X10, 315X8, 315X8, 315X6
Wide Grip lat pull down: 300X10, 300X10, 300X8, 300X6
Dumbell Row: 130X11, 130X10, 130X10
Close Grip Cabe Row: 300X10, 300X9, 300X8, 300X6
Barbell Shrug: 585X8, 585X6, 585X6, 495X11, 495X10
Reverse Barbell Shrug: 405X8, 405X8, 315X15

Abs