I want to post this to see if there is something I should be doing different of whatever. Any Comments anyone has would be great. This first post consists of my first 7 days of the year.

Weight 162.8
BF 13.3 (electric scale)
Waist 32.5
Chest 37.5/39
neck 15
Arms 14.5 flexed

Forgive me if you are not able to understand what I am talking
about. I do not know the names of everything. So I make stuff up. All imput is greatly appreciated. Oh and the (slow) means I do the last set as slow as possible up and down. I just though I would try this for a few weeks.
Thanks in advance

4 PUs (quite a bit of shoulder pain)
reverse grip bentover rows (smith)
90x12, 110x12, 130x10, 110x6 (slow)
Freedom trainer lat pd
140x10, 170x10, 215x10, 185x6 (slow)
Freedom trainer crossover
65x8(indiv.), 65x10, 80x7, 50x6 (slow)
One-arm db rows
40x10, 45x10, 50x10, 40x4 (slow)
Shrugs (smith) 180x8, 200x8, 210x6, 150x6 (slow)
db shrugs 50'sx10, 50'sx10

Squats (smith) 100x10, 110x10, 130x10, 90x6 (slow)
Leg curl seated 80x10, 95x10, 110x10, 80x6 (slow)
Seated extension 110x10, 125x10, 140x10, 100x4 (slow)
db calf raises (indiv) 45x10/10 2 sets
two sets standing lunges 40x10/10 -knee pain did not

Decline bench press 135x10, 155x8, 165x4, 135x4(slow)
Incline db fly 30sx10, 35sx10, 40sx7, 30sx4 (slow)
Iso lateral press 7lbs start 110x4.5, 90x8, 90x8, 70x4 (slow)
Tri's Skull crusher (no back support) 50x10, 65x10, 70x6, 45x4 (slow)
Reverse grip cable pd (indiv) 30x10/10, 30x10/10, 35x10/10, 35x4/4 (slow)
Striaght bar cable pd 50x10, 40x10(bette form on this set), 40x10, 30x5 (slow)
Played 18 holes of golf (riding)

Reverse grip EZbar curl (wide) 40x10, 50x8, 50x8, 40x4 (slow) Preacher curls 50x10, 70x7, 60x8, 40x5 (slow)
Concentration Curls 20x8, 20x10, 20x8, 15x5 (slow)
db press 40sx10, 60sx8, 50sx8, 35sx4 (slow)
Standing side/front raises 20sx6/6 x 3, 10sx3/3 (slow)
iso lateral press 10lbs start 90x10, 120x10, 130x8, 90x4 (slow)
Super Set
Straight bar curl 45x10, 45x10, 45x8
vertical raises 45x10, 45x10, 45x10 Abs

Friday: Moving spent the day packing

Lat pd 75x10 f/b, 105x10, 120x8, 90x6 (slow)
reverse grip bentover row 95x10, 105x10, 115x8, 95x6 (slow) seated close grip cable row 105x10, 112.5x8, 112.5x8, 97.5x5 (slow)
dead lifts (bent leg)(first time doing these) 95x10, 115x10, 135x8, 95x6 (slow)
lat pd behind neck 75x10, 90x6, 90x6
Abs (only one set)
Run 2.3 m

Squats (smith) 135x10, 155x8, 175x6, 135x4 (slow)
cable motion to rear 55x10/10, 65x10/10, 75x10/10
calf raises (standing in squat station) 135x10, 155x10(standing on a plate), 155x10
Seated calf raises 120x8, 110x10, 110x8
machine leg press 130x10, 150x10, 160x10
Hip Adduction (squeeze together) 105x12, 120x10, 125x12 Forearms
BB curls 95x10, 75x10, 75x10
DB Curl 10x12, 20x10, 20x10
reverse BB curl 45x10, 45x8
reverse DB curl 10x10, 10x10
Abs (full set)