Morning weight: 144.4lb

• Deadlift - 1x10x135lb
• Deadlift - 1x10x185lb
• Deadlift - 1x 5x225lb
• Deadlift - 1x5x275lb
• Deadlift - 1x5x295lb
• Deadlift - 3x5x315lb (Set x Rep PR)
• Deadlift - 2x5x295lb
• Deadlift - 2x5x275lb
• Deadlift - 2x5x225lb
• Deadlift - 2x10x185lb
• Leg curl machine - 5x10x60lb
• Preacher curl machine - 5x10x80lb

Deadlift vol: 23,550lb (vol. PR)

Morning weight: 144.2lb

• 1x 10 squat @ 135lb
• 5x 10 squat @ 185lb
• 1x 10 squat @ 155lb
• 1x 10 deadlift @ 135lb
• 1x 10 deadlift @ 185lb
• 1x 10 deadlift @ 225lb
• 5x 10 deadlift @ 245lb
• 5x 10 bench press @135lb

squat vol:        12,150lb
deadlift vol:     17,700lb
bench vol:         6,750lb
---------------------------
total vol:        36,600lb

Morning weight: 145.8lb

• 2x 12 wide grip pull-ups
• 3x 5 bench press @ 135lb
• 1x 1 bench press @ 205lb (PR)
• 1x 4 bench press @ 185lb
• 4x 3 bench press @ 185lb
• 5x 4 bench press @ 175lb
• 5x 5 bench press @ 165lb
• 5x 5 bench press @ 155lb
• 1x 5 bench press @ 145lb
• 1x 3 bench press @ 145lb
• 5x 10 triceps pull-down @ 100lb
• 3x 10 triceps cable extension @ 60lb
• 5x 20 bench v-crunches

bench vol: 17,850 lb
pull  vol: 10,280 lb
--------------------
total vol: 28,130 lb

Morning weight: 142.2lb

• 3x 10 narrow grip bench press @ 135lb
• 1x 10 squat @ 135lb
• 1x 10 squat @ 185lb
• 5x 5 squat @ 205lb
• 3x 5 squat @ 225lb
• 3x 5 squat @ 255lb
• 1x 10 deadlift @ 135lb
• 1x 10 deadlift @ 185lb
• 1x 10 deadlift @ 225lb
• 3x 5 deadlift @ 255lb
• 3x 5 deadlift @ 275lb
• 3x 5 deadlift @ 315lb (Rep PR)
• 5x 10 tricep pull down @ 80lb

Morning weight: 143lb

• 6x 10 incline dumbbell bench press @ 45lb
• 3x 20 dumbbell bench flys @ 45lb
• 2x 10 wide grip pull-up
• 2x 10 underhand pull-up
• 5x 10 dips
• 3x 30 decline bench sit-up
• 5x 10 bench v crunches
• 1x 10 deadlfit @ 135lb
• 1x 10 deadlfit @ 185lb
• 1x 10 deadlfit @ 205lb
• 1x 10 deadlfit @ 225lb
• 1x 10 deadlfit @ 235lb
• 1x 10 deadlfit @ 255lb (Rep PR)
• 1x 10 deadlfit @ 275lb (Rep PR)
• 2x 5 deadlfit @ 295lb (Rep PR)
• 2x 5 deadlfit @ 305lb (Rep PR)
• 1x 3 deadlfit @ 315lb

Morning weight: 141.8lb

• 3x 10 wide grip pull-ups
• 3x 10 underhand pull-ups
• 5x 10 hang leg raises
• 1x 5 deadlift @ 135lb (warm up)
• 1x 5 deadlift @ 185lb (warm up)
• 1x 2 deadlift @ 245lb (warm up)
• 1x 1 deadlift @ 255lb
• 1x 1 deadlift @ 275lb
• 1x 1 deadlift @ 295lb
• 1x 1 deadlift @ 305lb
• 1x 1 deadlift @ 325lb
• 1x 1 deadlift @ 335lb
• 1x 1 deadlift @ 355lb (PR)
• 1x 1 deadlift @ 365lb (PR)
• 5x 5 deadlift @ 235lb
• 5x 5 deadlift @ 255lb

Morning weight: 142.8lb

• 2x 5 bench press @ 135lb (warm up)
• 5x 3 bench press @ 185lb
• 5x 4 bench press @ 175lb
• 3x 8 bench press @ 165lb
• 3x 8 bench press @ 155lb
• 3x10 bench press @ 135lb
• 5x 10 hang leg raises
• 1x 10 pause squat @ 135lb
• 3x 10 pause squat @ 185lb
• 3x 10 squat @ 205lb
• 1 x 10 deficit deadlift @ 135lb
• 1x 10 deficit deadlift @ 185lb
• 1x 10 deficit deadlift @ 205lb
• 3x 10 deficit deadlift @ 235lb
• 3x 7 deadlift @ 255lb
• 3x 3-5 deadlift @ 285lb

Morning weight: 141.6lb

• 3x 3 bench press @ 185lb
• 3x 3-4 bench press @ 175lb
• 3x 7 bench press @ 165lb
• 3x 8 bench press @ 155lb
• 3x 8 bench press @ 145lb
• 3x 5 narrow grip bench press @ 135lb
• 3x 6 incline bench press @ 135lb
• 1x 10 squat @ 185lb
• 1x 10 squat @ 205lb
• 3x 5 squat @ 225lb
• 3x 5 squat @ 255lb
• 3x 5 squat @ 275lb
• 1 x 5 deadlift @ 135lb
• 1 x 5 deadlift @ 185lb
• 1 x 5 deadlift @ 225lb
• 1 x 1 deadlift @ 255lb
• 1 x 1 deadlift @ 265lb
• 1 x 1 deadlift @ 275lb
• 2 x 1 deadlift @ 295lb
• 1 x 1 deadlift @ 305lb
• 1 x 1 deadlift @ 315lb
• 1 x 1 deadlift @ 325lb
• 1 x 1 deadlift @ 335lb (PR)
• 1 x 1 deadlift @ 345lb (PR)
• 1 x 1 deadlift @ 350lb (PR)
• 5 x ab workout set

• 2x 10 weighted wide grip pull-ups @15lb
• 2x 10 weighted normal grip pull-ups @15lb
• 2x 10 weighted underhand grip pull-ups @15lb
• 2x 10 weighted straigt grip pull-ups @15lb
• 5x 40 overhead tricep press
• 4x 30 incline bench sit-ups
• 5x 10 hang leg raises
• 5x 100 jump ropes
• 3x 10 incline dumbbell bench press @ 45lb
• 3x 10 incline dumbbell flys @ 50lb
• 3x 10 dumbbel curl @ 25lb
• 3x 10 dumbbell military press @ 35lb
• 5x 10 dumbbell bench row @ 50lb

Morning weight: 141lb

• 2x 10 weighted wide grip pull-ups @ 15lb
• 3x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 3x 5 bench press @ 155lb
• 3x 8 bench press @ 145lb
• 3x 10 bench press @ 135lb
• 3x 10 deadlift @ 205lb
• 3x 10 deadlift @ 225lb
• 1x 10 squat @ 185lb
• 1x 10 squat @ 205lb
• 3x 10 squat @ 225lb
• 3x 5 squat @ 245lb
• 3x 5 squat @ 255lb
• 3x 3 squat @ 275lb

Morning body weight: 139.8lb

• 5x 100 bag punches
• 4x 30 incline bench sit-ups
• 4x 10 weighted wide-grip pull-ups @ 15lb
• 3x 5 bench press @ 165lb
• 5x 1 bench press @ 155lb
• 3x 8 bench press @ 135lb
• 3x 30 overhead tricep press @ 25lb
• 3x 10 narrow grip bench press @ 135lb
• 1x 10 dead lift @ 185lb
• 2x 10 dead lift @ 205lb
• 5x 5 dead lift @ 225lb
• 5x 5 dead lift @ 255lb
• 5x 100 jump ropes
• 5x 10 ab workout set

Morning Weight: 138.8lb

• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 3x 5 bench press @ 155lb
• 3x 5 bench press @ 145lb
• 3x 5-8 bench press @ 135lb
• 1x 10 squat @ 135lb
• 1x 10 squat @ 185lb
• 1x 10 squat @ 205lb
• 3x 10 squat @ 235lb
• 3x 5 squat @ 255lb
• 3x 3 squat @ 275lb
• 1x 10 deadlift @ 185lb
• 1x 10 deadlift @ 205lb
• 3x 10 deadlift @ 235lb
• 3x 3 deadlift @ 255lb
• 3x 3 deadlift @ 285lb

Morning weight: 139.8lb

• 5x 100 bag punches
• 2x 10 weighted wide grip pull-ups @ 15lb
• 5x 5 incline bench press @ 135lb
• 5x 10 incline bench dumbbell press @ 40lb
• 5x 10 bench dumbbell flys @ 50lb
• 3x 5 bench press @ 165lb
• 3x 5 bench press @ 155lb
• 3x 7 bench press @ 135lb
• 3x 15 dips
• 3x 10-30 overhead tricep extensions @ 25lb
• 5x 100 jump ropes
• 3x 30 incline bench situps
• 5x 10 hang leg raises

Morning weight: 139.8lb

• 2x 10 wide grip pull-up @ +10lb
• 2x 10 normal grip pull-up @ +10lb
• 2x 10 underhand grip pull-up @ +10lb
• 2x 10 straight grip pull-up @ +10lb
• 3x 10 deadlift @ 185lb
• 3x 10 deadlift @ 205lb
• 3x 10 deadlift @ 225lb
• 3x 5 deadlift @ 255lb
• 3x 3 deadlift @ 275lb
• 3x 10 jump ropes
• 3x 100 bag punches
• 3x 30 incline bench sit-ups
• 3x ab workout set

Morning weight: 137.8lb

• 3x 5 over the head press @ 95lb
• 3x 10 over the head press @ 75lb
• 5x 3 bench press @ 185lb
• 5x 5 bench press @ 165lb
• 5x 6 bench press @ 155lb
• 5x 5 bench press @ 145lb
• 5x 7 bench press @ 135lb
• 5x 5 squat @ 185lb
• 5x 5 squat @ 205lb
• 5x 5 squat @ 225lb
• 5x 5 squat @ 250lb
• 3x 3 squat @ 275lb
• 2x 50 push ups
• 3x 30 overhead tricep extensions @ 20lb
• 3x ab workout set

• 5x 10 hang leg raises
• 5x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 3x 5 bench press @ 155lb
• 3x 5 bench press @ 145lb
• 3x 10 bench press @ 135lb
• 3x 10 narrow bench press @ 115lb
• 5x 100 jump ropes
• 5x 100 bag bunches
• 2x 10 weighted wide grip pull up @ 15lb

Morning weight: 140.2lb

• 3x 10 squats @ 185lb
• 3x 10 squats @ 205lb
• 3x 5 squats @ 225lb
• 3x 3 squats @ 255lb
• 3x 10 deadlift @ 185lb
• 3x 10 deadlift @ 225lb
• 3x 5 deadlift @ 255lb
• 3x 3 deadlift @ 275lb
• 5x ab workout set

Morning weight: 140lb.

• 1x 1 deadlift @ 135lb
• 1x 1 deadlift @ 145lb
• 1x 1 deadlift @ 155lb
• 1x 1 deadlift @ 165lb
• 1x 1 deadlift @ 175lb
• 1x 1 deadlift @ 185lb
• 1x 1 deadlift @ 195lb
• 1x 1 deadlift @ 205lb
• 1x 1 deadlift @ 215lb
• 1x 1 deadlift @ 225lb
• 1x 1 deadlift @ 235lb
• 1x 1 deadlift @ 245lb
• 1x 1 deadlift @ 255lb
• 1x 1 deadlift @ 265lb
• 1x 1 deadlift @ 275lb
• 1x 1 deadlift @ 285lb
• 1x 1 deadlift @ 295lb
• 1x 1 deadlift @ 305lb
• 1x 1 deadlift @ 315lb (PR)
• 1x 1 deadlift @ 325lb (PR)
• 5x 100 jump ropes
• 5x 100 bag punches
• 2x 15 wide grip pull-ups

Morning weight: 138.6lb

• 3x 5 squat @ 185lb
• 3x 5 squat @ 205lb
• 3x 5 squat @ 225lb
• 3x 3 squat @ 255lb
• 3x 5 narrow grip bench press @ 115lb
• 3x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 3x 8 bench press @ 155lb
• 3x 8 bench press @ 145lb
• 3x 8 bench press @ 135lb
• 5x15 dumbbell bench row @ 50lb

Morning weight: 138lb

• 3x 5 deadlift @185lb
• 5x 5 deadlift @205lb
• 3x 5 deadlift @255lb
• 3x 5 deadlift @275lb
• 5x 100 bag bunches
• 3x 15 wide grip pull-up
• 4x 100 jump ropes
• 5x ab workout set

• 3x 5 bench press @ 135lb (warm up)
• 4x 3 bench press @ 185lb
• 3x 4 bench press @ 175lb
• 5x 3-5 bench press @ 165lb
• 3x 8 bench press @ 155lb
• 2x 5 bench press @ 155lb
• 5x 5 bench press @ 145lb
• 5x 5 bench press @ 135lb
• 2x 15 wide grip pull-up
• 3x 5 squat @ 185lb
• 5x 5 squat @ 205lb
• 3x 5 squat @ 225lb
• 1x 200 jump ropes

• 3x 10 dumbbell curls @ 30lb
• 5x 10 hang leg raises
• 2x 10 wide grip pull-up
• 5x 10 narrow grip bench press @ 135lb
• 3x 10 narrow grip bench press @ 115lb
• 3x 5 dead lift @ 185lb
• 3-5 x dead lift @ 225lb
• 3x 5 dead lift @ 255lb
• 5x 100 jump ropes
• 4x 100 bag punches
• 5x ab workout set

Morning weight: 137lb

• 3x 5 squat @ 185lb
• 5x 5 squat @ 225lb
• 5x 5 squat @ 255lb
• 5x 3 squat @ 285lb
• 2x 15 wide grip pull-ups
• 3x 6 dead lift @ 185lb
• 3 x 5 dead lift @ 225lb
• 3 x 3 dead lift @ 285lb
• 4 x 100 jump rope
• 5x ab workout set

Morning weight: 137lb

• 3x 5 bench press @ 135lb (warm up)
• 3x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 3x 5 bench press @ 155lb
• 3x 5 bench press @ 145lb
• 3x 5 bench press @ 135lb
• 3x 10 front squat @ 95lb
• 5x 15 rim touches ~8.5 feet
• 5x ab workout set

• 2x 15 wide grip pull-up
• 2x 15 under hand pull-up
• 3x 10 dumbbell curl @ 30-35lb
• 3 x 10 sitting side lateral raises @ 25lb
• 3 x 10 sitting back side lateral raises @ 25lb
• 3x 10 military overhead press @ 75lb
• 3x 10 back military overhead press @ 75lb
• 5x 15 dips
• 5x 10 hang leg raises
• 4x 30 incline sit-ups
• 3x 10 front squat @ 95lb
• 3x 10 front squat @ 115lb
• 3x 10 deficit deadlifts @ 185lb
• 3x 5-8 deadlifts @ 255lb
• 5x 20 dumbbell bench row @ 50lb