#Bench

• 135x5x2
• 185x5x2
• 205x2x2
• 205x3x3
• 205x2 day w/ compression cuffs
• 135x5x2
• 205x3x4
• 205x2 night

#Deadlift

• 135x10
• 185x5
• 225x5
• 275x5 beltless
• 315x5
• 365x3x3
• 335x5
• 335x3 night

#Cable Rope Overhead Triceps Extension

• 110x10x3 morning

#Wide Grip Pull-up

• BWx10x2 morning

#Cable Cross Front Lateral Raises

• 20x10x3 morning

#Ab Crunch Machine

• 185x20x2 morning

#Cable Rope Triceps Extension

• 100x12x3 night

#Cable Face Pull

• 100x10
• 110x10x2 night

#Pec Fly machine

• 120x10x2
• 120x15 night

#Bench

• 135x10
• 185x5x6

#Cable Low Row

• 105x15
• 120x15x2

#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)

• 180x10x3

#Lat Pull-down

• 105x10
• 120x10x2

#Cable Rope Overhead Triceps Extension

• 90x12
• 100x10
• 120x10

#Cable Rope Curl

• 80x15
• 90x12
• 100x12

#Suspended Leg Raises

• BWx20x2

#Bench

• 135 x 5 x 2
• 185 x 5 x 2
• 205 x 2 x 4

#Bench w/ SlingShot

• 205 x 3 x 3

#Cable Rope Overhead Triceps Extension

• 110 x 12 x 3

#Cable Rope Triceps Extension

• 110 x 12 x 3

#Cable Cross Front Lateral Raises

• 20 x 30 x 3

#Ab Crunch Machine

• 185 x 20 x 2

#Bench

• 135x5x2
• 185x5x7

#Deadlift

• 135x10
• 185x10
• 225x10
• 275x10
• 295x10x2
• 295x5

#Cable Rope Overhead Triceps Extension

• 100x15x3

#Cable Rope Curl

• 100x15x3

#Cable Pull-over (Wide Grip)

• 80x10
• 100x10
• 110x10x2

#Neutral Grip Hang Leg Raise

• BWx10x2

#Bench

• 135x5x2
• 185x5x3
• 205x2x3
• 205 morning
• 135x5x2
• 205x2x2
• 205
• 205x2
• 205x3
• 205x2 night

#Cable Rope Overhead Triceps Extension

• 110x12x3

#Cable Rope Curl

• 110x12x3

#Cable Cross Front Lateral Raises

• 20x20x4

#Deadlift

• 135x10
• 185x5
• 225x5
• 275x5
• 315x5
• 335x5
• 355x5
• 315x5x2

#Pec Fly machine

• 120x10x3

#Dip Machine

• 165x15
• 195x15
• 225x12
• 240x10

#Ab Crunch Machine

• 185x10x2

#Preacher Curl

• 80x15x2

#Bench

• 135 x 5 x 2
• 185 x 5 x 3
• 205 x 2 x 3 day
• 205
• 135 x 5
• 205 x 2 x 5 night

#Cable Rope Overhead Triceps Extension

• 110 x 10 x 4

#Cable Rope Curl

• 110 x 10 x 4

#Ab Crunch Machine

• 185 x 20 x 2

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5
• 315 x 3
• 365
• 385
• 315 x 5 x 4 night

#Pec Fly machine

• 120 x 15 x 3 night

#Side Leg Raises (each leg)

• BW x 20 x 2

#Legs-up Crunch

• BW x 40 x 2

#Rerverse Leg Crunch

• BW x 40 x 2

#Bench

• 135x5x2
• 185x5x3
• 205x2
• 205
• 185x5x3 day
• 135x5x2
• 205x2x4 night

#Deadlift

• 135x10
• 185x5
• 225x5
• 275x5
• 315x5
• 355x5
• 335x5x2
• 315x5 night

#Cable Rope Overhead Triceps Extension

• 100x12x3 day
• 100x12x3 night

#Cable Rope Curl

• 100x15x3 day

#Cable Cross Front Lateral Raises

• 20x20x3 day

#Neutral Grip Pull-up

• BWx10x2 night

#Pec Fly machine

• 110x15
• 120x10x5 night

#Ab Crunch Machine

• 200x20
• 200x15 night

#Side Leg Raises (each leg)

• BWx20x3

#Legs-up Crunch

• BWx40x3

#Rerverse Leg Crunch

• BWx40x3

#Bench

• 135x10
• 185x8x2
• 185x7
• 185x3

#Deadlift

• 135x10
• 185x10
• 225x10
• 275x10
• 295x7
• 315x7
• 295x7x2

#Rear Delt Fly Machine

• 100x10x3
• 80x15
• 80x12

#Ab Crunch Machine

• 185x20x2

#Dips

• BWx10
• BWx20

#Side Leg Raises (each leg)

• BW x 20 x 3

#Rerverse Leg Crunch

• BW x 40 x 3

#Legs-up Crunch

• BW x 40 x 3

#Incline Bench

• 95 x 10
• 135 x 5 x 6

#OHP

• 65 x 10
• 95 x 5
• 95 x 4
• 75 x 9

#Back OHP

• 65 x 10
• 95 x 5
• 75 x 10
• 75 x 7

#Wide Grip Pull-up

• BW x 12 x 2

#Cable Rope Triceps Extension

• 120 x 10 x 3

#Cable Rope Curl

• 90 x 15 x 3

#Ab Crunch Machine

• 185 x 15 x 3

#Side Leg Raises (each leg)

• BWx20x3

#Legs-up Crunch

• BWx40x3

#Rerverse Leg Crunch

• BWx40x3

#Push up

• BWx50x3

#Push up

• BW x 50 x 2

#Side Leg Raises (each leg)

• BW x 10 x 3

#Legs-up Crunch

• BW x 10 x 3

#Rerverse Leg Crunch

• BW x 10 x 3

#Dumbbell Curl

• 15 x 30 x 3

#Dumbbell Side Lateral Raise

• 15 x 20 x 3

#Overhead Extension

• 20 x 50 x 3

#Dumbbell Curl

• 15 x 30 x 2

#Side Leg Raises (each leg)

• BW x 10 x 2

#Rerverse Leg Crunch

• BW x 20 x 2

#Legs-up Crunch

• BW x 20 x 2

Snowboarding

#Dumbbell Curl

• 15 x 30 x 2

#Overhead Extension

• 20 x 50 x 2

#Push up

• 50 x 10 x 2

#Side Leg Raises (each leg)

• BW x 10 x 2

#Legs-up Crunch

• BW x 10 x 2

#Rerverse Leg Crunch

• BW x 10 x 2

Snowboarding

#Bench

• 135 x 2
• 185 x 5 x 3
• 195 x 3 x 2
• 205 x 2 x 4
• 205
• 135 x 2 night session
• 205 x 3 x 3 strength

#Cable Rope Triceps Extension

• 120 x 10 x 5

#Cable Rope Curl

• 90 x 15 x 3
• 110 x 8 x 2

#Ab Crunch Machine

• 180 x 20 x 2

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5
• 335 x 5 x 4
• 335 x 2 strength

Bench & deadlift fell pretty heavy. I was going for 5x5 @ 335lb on deadlift but fell something on my pecs after pulling the 2nd rep of the last set. I decided not to risk it and called it day. The form was pretty shitty as well… It was kind of frustrating that I couldn't finish the last set. As for bench, I was going for sets of 5s @ 205lb, but I didn't even come close. Just pounded out 3 sets of 3s... Over all the knee injury and snowboarding has really messed with my training... Everything is off… I need to find something that'd work a little better.

#Side Leg Raises (each leg)

• BW x 20 x 3

#Legs-up Crunch

• BW x 20 x 3

#Rerverse Leg Crunch

• BW x 20 x 3

Snowboarding

#Side Leg Raises (each leg)

• BW x 20 x 3

#Legs-up Crunch

• BW x 20 x 3

#Rerverse Leg Crunch

• BW x 20 x 3

#Dumbbell Curl

• 15x30x2

#Bench

• 135 x 5 x 2 morning
• 185 x 5 x 3
• 195 x 3 x 2
• 205 x 2
• 135 x 5 x 2 night
• 205 x 2 x 2
• 205 x 5 AMRAP, strength

#Cable Rope Curl

• 100 x 10 x 4
• 110 x 10

#Hack Squat

• 135 x 10
• 185 x 10

#Neutral Grip Pull-up

• BW x 10 x 2

#Ab Crunch Machine

• 185 x 20

#Deadlift

• 135 x 10 night
• 185 x 5
• 225 x 5
• 275 x 5
• 315 x 5 x 4 beltless, strength (failed the last set, make it up tomorrow)

The 4th set of deadlift was a bit iffy, then I chatted up and cooled down... Couldn't finish the 5th set. Will have to make it up tomorrow. Pretty frustrated for missing the 5th set. But, I did hit a new rep PR on bench. I'll take whatever gains I get...

On a side note, my performance (at least on bench) is much better at night. I really don't enjoy working out in the morning...

#Push up

• BWx50x2

#Overhead Extension

• 20x50x2

#Side Leg Raises (each leg)

• BW x 10 x 2

#Legs-up Crunch

• BW x 10 x 2

#Rerverse Leg Crunch

• BW x 10 x 2

#Push up

• BW x 50 x 3

#Dumbbell Curl

• 15 x 20 x 3

#Overhead Extension

• 20 x 50

#Weighted Ab Twist

• 20 x 40

Snowboarding.

#Ab Crunch Machine

• 185 x 20 x 2

#Wide Grip Pull-up

• BW x 10 x 2

#Cable Rope Overhead Triceps Extension

• 90 x 15 x 3

#Cable Rope Curl

• 90 x 15 x 3

#Cable Low Row (Hoist Machine)

• 130 x 10 x 3

Morning weight: 150lb

#Bench

• 135 x 10
• 175 x 8 x 4 hypertrophy

#Wide Grip Pull-up

• BW x 10

#Cable Rope Overhead Triceps Extension

• 90 x 15 x 3

#Cable Rope Curl

• 90 x 15

#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)

• 180 x 10 x 3

#Ab Crunch Machine

• 185 x 20 x 2

#Rear Delt Fly Machine

• 80 x 12 x 3

Did 3 sets of weighted static squat stretches.

Bench VOL: 6950
Bench INOL: 2.47952381

Morning weight: 150lb

#Wide Grip Pull-up

• BW x 15 x 2

#Cable Rope Triceps Extension

• 120 x 10 x 3

#Cable Rope Overhead Triceps Extension

• 90 x 12 x 3

#Cable Rope Curl

• 100 x 10 x 3

#Ab Crunch Machine

• 185 x 20 x 2

#Pec Fly machine

• 120 x 10 x 3

#Plate-loaded Row

• 90 x 10 x 3

Did 4 sets of weighted static squat stretches.