#Incline Bench

• 95x10
• 135x5x5

#Wide grip pull-up

• BWx12
• BWx10

#Cable Rope Tricep Extension

• 120x10x3

#Overhead Cable Rope Tricep Extension

• 90x10x3

#Cable Face-pull

• 90x10
• 120x10x2
• 100x15

#Plate Loaded Row

• 90x20x3

#Pendlay Row

• 135x10x3

Morning Weight: 137.1lb

• Played basketball
• 5x 10 resistent band flys
• 5x 10 reverse resistent band flys
• 5x ab workout set

Morning body weight: 135lb

• 3x 10 standing military bench press @ 75lb
• 3x 1-2 bench @ 185lb
• Played Basketball
• 5x ab workout set

Morning weight: 135lb

• Played basketball
• 5x ab workout set

Morning weight: 135.5lb

• Played basketball
• 5x 20 dumbbell curl @15lb
• 5x ab workout set

Morning weight: 137lb

• 1x 30 dumbbell curl @ 15lb
• 2x 40 pushups
• 5x ab workout
• 1x 20 front lunges

Morning weight: 137.4lb

• 3x 10 deadlift @ 185lb
• 1x 3 squat @ 305lb (PR)
• 5x 10 bench press @ 115lb
• 3x 10 dumbbell curl @ 30lb
• 3x 10 front squat @135lb
• 3x 10 squat @ 185lb
• 3x 10 squat @ 225lb
• 3x 5 squat @ 255lb
• 3x 3 squat @275lb
• 5x ab workout set

• 5x 10 chest press machine @170lb
• 5x 10 back lat pulldown @ 125lb
• 3x 15 bench dumbbell row @ 50lb
• 5x ab workout set

Morning weight: 136.7lb

• 3x 10 deficit deadlift @ 155lb
• 3x 10 deadlift @ 225lb
• 2x 10 wide grip pull-ups + 10lb
• 2x 30 bench sit-up
• 3x 20 hang leg raises
• 3x 10 paused bench press @ 135lb
• 5x ab workout set
• 3x 30 dumbbell curl @15lb

Morning weight: 138.3lb

• 3x 3 bench press @ 185lb
• 3x 5-8 bench press @ 165lb
• 3x 10 bench press @ 145lb
• 3x 10 bench bumbbell fly @ 45lb
• 3x 10 deficit deadlift @ 185lb
• 3x 10 deadlift @ 225lb
• 3x 3 deadlift @ 255lb
• 5x 5 squat @ 225lb
• 3x 12 pullups

Snowboarded

Night weight: 142.2lb

• Snowboarded
• 1x 50 pushups
• 1x 10 dumbbell side lateral raises @ 15lb
• 2x 20 dumbbell curl @ 15lb
• 5x ab workout set

Morning weight: 137.8lb

• 2x 12 wide grip pull-up
• 2x 5 bench press @ 95lb (warmup)
• 1x 1 bench press @ 195lb
• 3x 3 bench press @ 185lb
• 5x 5 bench press @ 165lb
• 5x 8 bench press @ 145lb
• 3x 10 bench press @ 135lb
• 3x 10 include bench press @ 115lb
• 2x 10 squat @ 155lb (warm up)
• 1x 1 squat @185lb
• 5x 10 squat @ 205lb
• 2x 10 deadlift @ 155lb (warm up)
• 3x 10 deficit deadlift @ 185lb
• 3x 10 dead lift @ 205lb
• 5x ab workout set

Morning weight: 187lb

• 5x 15 bench dumbbell row
• 5x 10 dumbbell bench flyes @45lb
• 2x 10 squat @155lb (warm up)
• 3x 10 paused squat @ 185lb
• 3x 10 squat @ 225lb
• 3x 5 squat @ 250lb
• 3x 3 squat @ 275lb
• 2x 10 deadlift @ 155lb (warm up)
• 1x 3 deadlift @ 255lb
• 3x 3 deadlift @ 275lb
• 2x 15 pullups
• 3x 30 incline bench sit-up

• 5x 10 chest press machine @ 170lb
• 5x 10 chest press machine @ 150lb
• 3x 10 chest press machine @ 130lb
• 3x 10 tricep lat pulldown @ 50lb
• 5x 5 back lat pulldown @ 125lb
• 5x 10 row pull @ 150lb
• 5x 10 quad on leg extension machine @ 75lb
• 3x 10 dumbbell curl @ 30lb
• 5x ab workout set

Morning weight: 137.5lb

• 2x 5 bench press @ 115 (warm up)
• 4x 3 bench press @ 185lb (PR)
• 5x 5 bench press @ 165lb
• 5x 5 bench press @155lb
• 5x 10 bench press @ 135lb
• 3x 10 wide grip pull-ups
• 4x 30 bench sit-ups
• 6x 10 squat @ 185lb
• 3x 10 front squat @ 95lb
• 5x ab workout set

• 5x 20 forward lunge with dumbbell @ 15lb
• 5x 20 backward lunge with dumbbell @ 15lb
• 5x 20 squat with dumbbell @ 15lb
• 5x 20 stiff-legged deadlift
• 5x ab workout

• played basketball
• 2x 10 dumbbell side laterals @ 15lb
• 2x 10 dumbbell hammer front raises @ 15lb
• 2x 10 dumbbell bent over side laterals @ 15lb
• 2x 10 dumbbell ceiling front raises @ 15lb
• 2x 20 pushups
• 5x ab workout sets

Morning weight: 136.5lb

• 5x 10 dumbbell side laterals @ 15lb
• 5x 10 dumbbell hammer front raises @ 15lb
• 5x 10 dumbbell bent over side laterals @ 15lb
• 5x 10 dumbbell ceiling front raises @ 15lb
• 5x 20 pushups
• 3x 30 dumbbell curl @ 15lb
• 1x 20 dumbell curl @ 15lb
• 5x ab workout sets
• 6x 1 lap around the neighborhood (about 2-3miles)

Morning weight: 137.6lb

• 3x 12 wide pull-ups
• 5x 20 hang leg raises
• 2x 5 bench press @ 95lb (warmup)
• 5x 3 bench press @ 185lb
• 5x 5 bench press @ 165lb
• 5x 5 bench press @ 155lb
• 5x 5 bench press @ 145lb
• 5x 8 bench press @ 135lb
• 3x 10 bench press @ 115lb
• 2x 10 deadlift @ 155lb (warmup)
• 3x 10 deadlift @ 205lb
• 3x 10 deadlift @ 225lb
• 5x ab workout set

• 2x 12 wide grip pull-ups
• 2x 12 under hand pull-ups
• 3x10 deadlift @ 205lb
• 3x10 deadlift @ 225lb
• 3x 5 deadlift @ 275lb
• 1x 10 front squat @ 95lb
• 5x ab workout set

• 1x 10 upper back barbell pull @ 95lb
• 5x 10 upper back barbell pull @ 125lb
• 5x 10 lower back barbell pull @ 125lb
• 5x 10 dumbbell fly @ 50lb
• 2x 10 straight grip pull-up
• 3x 10 squat @ 185lb
• 2x 10 front squat @ 95lb
• 3x 10 front squat @ 115lb
• 3x 15 dumbbell bench row @ 50lb
• 1x 10 dumbbell curl @ 30lb
• 2x 20 dumbbell curl @ 15lb
• 1x 30 dumbbell hammer curl @ 15lb
• 1x 20 dumbbell hammer curl @ 15lb
• 5x ab workout set
• yoga

• 2x 15 wide grip pull-up
• 2x 12-15 normal pull-up
• 1x 10 squat @ 135lb
• 3x 10 squat @ 205lb
• 3x 10 squat @ 225lb
• 3x 5 squat @ 255lb
• 1x 10 deadlift @ 135lb
• 3x 10 deficit deadlift @ 185lb
• 2x 5 deadlift @ 255lb

Morning weight: 137.8lb

• 2x 12-15 underhand pull-up
• 2x 12-15 wide grip pull-up
• 2x 7 bench press @ 95lb (warm up)
• 4x 3 bench press @ 185lb
• 3x 5 bench press @ 165lb
• 5x 10 bench press @ 135lb
• 3x 8 incline bench press @ 115lb
• 3x 10 narrow grip bench press @ 115lb
• 3x 10 lower barbell row @ 115lb
• 3x 10 upper barbell row @ 95-115lb
• 6x 10 basket jump ~ 9 feet
• 3x 50 stationary knee run

Morning weight: 135lb

• 3x 10 back military press @ 75lb
• 3x 10 pull-up + 10lb
• 3x 10 dumbbell curl @ 30lb
• 3x 2 bench @ 185lb
• 5x 5 bench @ 165lb
• 5x 5 bench @ 155lb
• 5x 10 bench @ 135lb
• 3x 10 paused squat @ 155lb
• 3x 10 speed squat @ 185lb
• 3x 10 squat @ 235lb
• 3x 5 squat @ 250lb
• 3x 30 incline bench sit-up
• 5x 12 dumbbell bench row @50lb
• 3x 10 dips + 25lb