• Bench press: 2x5x135lb
• Bench press: 3x8x165
• Bench press: 2x7x165
• Bench press: 1x7x155lb
• Bench press: 1x2x155lb
• Incline dumbbell bench: 4x10x35lb
• Incline dumbbell bench: 1x9x35lb
• Wide grip pull-up: 2x10
• Tricep cable pull-down: 5x10x95lb
• Dumbbell hammer curl: 3x10x32.5lb

Bench vol: 9,015 lb
Dumbbell bench: 3,430 lb

Morning weight: 144.2lb

• 2x 12 pull-up
• 2x 5 bench press @ 135lb
• 5x 4 bench press @ 185lb
• 2x 5 bench press @ 165lb
• 1x 2 bench press @ 165lb
• 1x 4 bench press @ 145lb
• 3x 5 bench press @ 135lb
• 5x 30 bench v-crunch
• 1x 10 upper cable cross fly @ 40lb
• 5x 10 upper cable cross fly @ 50lb
• 2x 10 tricep pull-down @ 90lb
• 5x 10 tricep pulldown @ 105lb
• 5x 10 tricep pull-up @ 45lb
• 5x 10 tricep pull-up @ 55lb
• 5x 10 dumbbell hammer curl @ 30lb
• 5x 10 lean back preacher curl @ 50lb
• 3x 200 jump rope

bench vol: 9,635lb

Morning weight: 145.6lb

• 2x 5 bench press @ 135lb
• 5x 3 bench press @ 185lb
• 2x 12 wide grip pull-up
• 1x 10 tricep pull-down machine @ 60lb
• 1x 10 tricep pull-down machine @ 50lb
• 3x 10 tricep pull-down machine @ 40lb
• 3x 10 kettlebell swing @ 20kg (44lb)
• 3x 5 bench press @ 135lb
• 5x 5 bench press @155lb
• 3x 10 pectoral fly @ 105lb
• 5x rea deltoid @ 75lb
• 2x 30 bench v-crunch

bench vol: 10,025 lb

Morning weight: 144lb

• 3x 2 bench press @ 195lb
• 2x 3 bench press @ 185lb
• 1x 2 bench press @ 185lb
• 3x 10 tricep press machine w/ pulldown rope @ 45lb
• 1x 20 leg press machine @ 185lb
• 1x 10 leg press machine @ 285lb
• 3x 10 dumbbell hammer curl @ 25lb
• 3x 10 jumping ball bounces @ 10lb
• 1x 20 dumbbell side lateral raises @ 15lb
• 2x 5 bench press @ 135lb
• 3x 3 bench press @ 185lb
• 2x 4 bench press @ 175lb
• 1x 3 bench press @ 175lb
• 1x 2 bench press @ 175lb
• 1x 3 bench press @ 165lb
• 1x 1 bench press @ 165lb
• 1x 3 bench press @ 145lb
• 1x 1 bench press @ 145lb
• 1x 5 bench press @ 135lb
• 7x 20 bench v-crunches
• 5x 10 dumbbell hammer curl @ 30lb
• 5x 10 dumbbell side lateral raises @ 25lb
• 1x 20 incline bench machine @ 90lb
• 2x 15 incline bench machine @ 90lb
• 3x 10 incline bench machine @ 90lb
• 1x 10 wide grip pull-up
• 5x 10 tricep cable pulldown @ 100lb
• 2x 200 jump ropes

bench press vol:           11,040 lb
incline bench machine vol:  72,00 lb
------------------------------------
total push vol:            18,240 lb

Morning weight: 146.8lb

• 1x 12 wide grip pull-up
• 2x 5 bench press @ 135lb
• 3x 4 bench press @ 185lb
• 3x 7 bench press @ 165lb
• 3x ab workout set

bench vol: 7035 lb
pull vol:  1752 lb
-------------------
total vol: 8787lb

Morning weight: 143.8lb

• 3x 10 weighted decline bench sit-up @25lb
• 5x 10 (each hand) dumbbell curl @ 35lb
• 3x 12 wide grip pull-up
• 3x 12 under hand pull-up
• 3x 10 smith machine overhead press @ 95lb
• 3x 10 smith machine overhead back press @ 95lb
• 1x 10 tricep pull down @ 100lb
• 5x 10 tricep pull down @ 120lb
• 5x 10 barbell skull crushers @ 45lb
• 1x 10 standing calf raises @ 195lb
• 1x 10 standing calf raises @ 215lb
• 3x 10 standing calf raises @ 235lb
• 5x 10 leg press machine @180lb
• 1x 10 lying t-bar row @45lb
• 2x 10 lying t-bar row @70lb
• 3x 100 jump ropes

Morning weight: 142.8lb

• 2x 12 wide grip pull-ups
• 2x 5 bench @ 135lb
• 3x 2 bench press @ 195lb
• 3x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 3x 6 bench press @ 155lb
• 1x 6 bench press @ 155lb
• 2x 5 bench press @ 145lb
• 1x 5 bench press @ 135lb
• 3x 10 dips
• 3x 6 pectoral flys @ 105lb

Morning weight: 142.4lb

• 1x 10 squat @ 135lb
• 2x 5 squat @ 185lb
• 2x 5 squat @ 205lb
• 5x 5 squat @ 225lb
• 3x 3 squat @ 255lb
• 1x 10 sumo deadlift @ 135lb
• 1x 10 sumo deadlift @ 185lb
• 3x 5 sumo deadlift @ 225lb
• 2x 5 sumo deadlift @ 255lb
• 2x 50 push-ups
• 2x ab workout set

Morning weight: 143.6lb

• 1x 10 squat @ 135lb
• 1x 10 squat @ 185lb
• 5x 5 squat @ 225lb
• 5x 3 squat @ 255lb
• 1x 10 deadlift @ 135lb
• 1x 5 deadlift @ 185lb
• 1x 5 deadlift @ 205lb
• 1x 5 deadlift @ 225lb
• 1x 5 deadlift @ 255lb
• 1x 5 deadlift @ 275lb
• 1x 5 deadlift @ 295lb
• 1x 5 deadlift @ 315lb

• 5x 10 dumbbell curls @ 30lb
• 5x 5-8 incline bench press @ 135lb
• 2x 12 wide grip pull-up
• 2x 10 underhand pull-up
• 5x 10 hang leg raises
• 1 x 10 squat @ 135lb
• 1x 10 squat @ 185lb

Morning weight: 142.6lb

• 2x 5 bench press @ 135lb
• 3x 2 bench press @ 185lb
• 7x 5 bench press @ 165lb
• 1x 3 bench press @ 165lb
• 1x 3 bench press @ 155lb
• 1x 3 bench press @ 135lb
• 1x 10 rear deltoid machine @60lb
• 3x 10 rear deltoid machine @70lb
• 1x 10 pectoral fly machine @ 70lb
• 3x 10 pectoral fly machine @ 90lb
• 5x 30 battle rope (alternate waves)
• 5x 10 box jumps

Morning weight: 143.2lb

• 5x 10 dips
• 3x 5 front squat @ 135lb
• 1x 10 squat @ 135lb
• 1x 10 squat @ 185lb
• 1x 10 squat @ 205lb
• 5x 5 squat @ 225lb
• 5x 5 squat @ 255lb
• 5x 100 jump ropes

Morning weight: 144.7lb

• 5x 100 bag punches
• 3x 30 decline bench sit-up
• 5x 20 bench v crushes
• 2x 10 wide grip pull-up
• 2x 5 bench press @ 135lb
• 2x 2 bench press @ 190lb
• 3x 3 bench press @ 185lb
• 3x 4 bench press @ 175lb
• 5x 5 bench press @ 165lb
• 5x 6 bench press @ 155lb
• 3x 10 dumbbell curl @ 30lb
• 5x 10 resistance band tricep pull down @ 80lb
• 3x ab workout set
• 2x 50 push-up
• 3x 20 dumbbell curl @ 15lb

Morning weight: 142lb

• 2x 10-12 wide grip pull-up
• 2x 5 bench press @ 135lb
• 3x 1-3 bench press @ 190lb
• 3x 3 bench press @ 185lb
• 5x 3 bench press @ 175lb
• 5x 5 bench press @ 165lb
• 3x 5 bench press @ 155lb
• 1x 10 squat @ 135lb
• 1x 5 squat @ 185lb
• 1x 5 squat @ 205lb
• 1x 5 squat @ 225lb
• 1x 3 squat @ 255lb
• 1x 3 squat @ 275lb
• 1x 1 squat @ 295lb (not enough depth)
• 3x 5 squat @ 225lb

• 2x 5 bench press @ 135lb
• 3x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 3x 10 bench press @ 155lb
• 1x 10 squat @ 135lb
• 1x 10 squat @ 185lb
• 3x 10 squat @ 205lb
• 3x 30 decline bench sit-up
• 5x ab workout sets

Morning weight: 144.2lb

• 3x 10 hang leg raises
• 2x 10 bench press @ 135lb
• 5x 3 bench press @ 185lb
• 5x 4 bench press @ 175lb
• 3x 7 bench press @ 165lb
• 3x 6 bench press @ 155lb
• 5x 5 front squat @ 135lb
• 1x 10 squat @ 185lb
• 3x 10 squat @ 205lb
• 3x 100 jump ropes

Morning weight: 142.8lb

• 3 x 10 wide grip pull-ups
• 2x 5 bench press @ 135lb
• 3x 3 bench press @ 190lb
• 3x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 1x 10 squat @ 135lb
• 3x 10 squat @ 185lb

Morning weight: 144.2lb

• 5x 100 bag punches
• 2x 10-15 wide grip pullup
• 3x 30 decline bench sit-ups
• 3x 20 bench v-cruches
• 3x 5 front squat @ 135lb
• 1x 10 squat @ 185lb
• 1x 10 squat @ 205lb
• 3x 5 squat @ 235lb
• 3x 3 squat @ 255lb
• 4x 1 squat @ 275lb
• 1x 10 deadlift @ 135lb
• 1x 10 deadlift @ 205lb
• 1x 10 deadlift @ 235lb
• 3x 5 deadlift @ 255lb
• 3x 5 deadlift @ 275lb
• 1x 3 deadlift @ 295lb
• 1x 3 deadlift @ 305lb
• 1x 3 deadlift @ 315lb

Morning weight: 142.8lb

• 2x 10 wide grip pull-ups
• 2x 5 bench press @ 135lb
• 5x 3 bench press @ 185lb
• 5x 4-5 bench press @ 175lb
• 3x 5 bench press @ 165lb
• 5x 5 incline bench press @ 145lb
• 5x 10 dumbbell overhead military press @ 35lb
• 5x 15 dumbbell side lateral raises @ 20lb
• 1x 10 squat @ 135lb
• 1x 10 squat @ 185lb
• 2x 10 squat @ 205lb
• 3x 5 squat @ 235lb
• 1x 5 squat @ 255lb
• 5x 40 overhead tricep extension @ 20lb

Morning weight: 141.8lb

• 3x 5 overhead barbell press @ 75lb
• 3x 5 overhead barbell press @ 95lb
• 3x 5 overhead back barbell press @ 75lb
• 3x 5 overhead back barbell press @ 95lb
• 2x 10 weighted wide grip pull-up @ 20lb
• 2x 10 underhand pull-up
• 2x 10 straight grip pull-up
• 2x 10 wide grip pull-up
• 1x 10 paused squat @ 135lb
• 2x 10 paused squat @ 185lb
• 3x 10 squat @ 205lb
• 3x 5 squat @ 235lb
• 3x 3 squat @ 255lb
• 4x 30 incline bench sit-ups
• 3x ab workout set

Morning weight: 141.4lb

• 5x 10 incline dumbbell fly @ 50lb
• 5x 10 incline dumbbell bench press @ 45lb
• 2x 10 weighted wide-grip pull-up @ 20lb
• 5x 5 paused squat @ 135lb
• 5x 5 paused squat @ 185lb
• 5x 5 squat @ 205lb
• 3x 5 squat @ 225lb
• 1x 10 deadlift @ 185lb
• 3x 8 deadlift @ 235lb
• 3x 5 deadlift @ 255lb

• 5x 3 bench press @ 175lb
• 5x 5 bench press @ 165lb
• 5x 5 bench press @ 155lb
• 1x 10 incline dumbbell bench press @ 50lb
• 4x 10 incline dumbbell bench press @ 45lb
• 5x 10 dumbbell bench flys @ 50lb
• 5x 5 incline bench press @ 135lb
• 1x 10 squat @ 185lb
• 1x 10 squat @ 205lb
• 5x 5 squat @ 225lb
• 5x 5 squat @ 245lb

Morning weight: 141lb

• 2x 10 weighted wide grip pull-up @ 15lb
• 2x 10 weighted straight pull-up @ 15lb
• 2x 10 weighted under hand pull-up @ 15lb
• 2x 10 weighted normal pull-up @ 15lb
• 5x 10 dumbbell row @ 35lb
• 3x 30 incline bench situps
• 5x 100 jump ropes
• 5x 2 chair sled push

• 1x 10 squat @ 135lb (warm up)
• 1x 10 squat @ 185lb
• 2x 10 squat @ 205lb
• 3x 10 squat @ 235lb
• 3x 3 bench press @ 185lb
• 3x 3 bench press @ 175lb
• 1x 5 bench press @ 165lb

Morning weight: 142.8lb

• 2x 10 weighted wide grip pull-up @ 10lb
• 3x 5 squat @ 185lb
• 3x 5 squat @ 205lb
• 3x 5 squat @ 225lb
• 3x 5 squat @ 255lb
• 3x 3 squat @ 275lb
• 3x 1 squat @ 285lb
• 3x 1 squat @ 295lb
• 3x 1 squat @ 305lb
• 3x 10 deficit deadlift @ 185lb
• 3x 10 deficit deadlift @ 205lb
• 3x 5 deficit deadlift @ 225lb