(Backdated this one too. Man, I suck!)

Medium Carb Day
Shoulders Day

Ab machine: 50 lbs x 12
55 lbs x 12
55 lbs x 12

Dbell side laterals: 5 lbs x 15
6 lbs x 15
6 lbs x 15

Machine overhead press: 10 lbs x 12
12.5 lbs x 12
12.5 lbs x 12

Cable face pull: 40 lbs x 12
50 lbs x 12
50 lbs x 12

Rope extensions: 30 lbs x 15
30 lbs x 15
35 lbs x 15

Bench extensions: 10 lbs x 12
10 lbs x 12
10 lbs x 12

Dbell overhead extensions: (sitting) 20 lbs x 10
20 lbs x 10
20 lbs x 10