#Squat

• 135x10
• 185x5
• 205x5
• 225x5
• 245x3
• 275x1x2
• 225 back was killing me from yesterday's deadlift session...

#OHP

• 65x10
• 95x7x5

#Hip Abductor Machine

• 120x15x3
• 130x15x2

#Leg Extension

• 115x10x5

#Hip Adductor machine

• 190x10x5

#Leg Press

• 180x20
• 270x20
• 360x20

#Ez-bar Curl

• 40x15x3

#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

#Squat

• 135x10
• 185x5
• 205x5
• 225x5
• 245x5
• 275x3
• 295x1
• 305x1 PR

#Pause Squat

• 225x5x4

#OHP

• 65x10
• 95x7x4
• 95x10

#Leg Press

• 180x20
• 270x20
• 360x20
• 450x10

#Ez-bar Curl

• 40x15x2
• 40x20

#Leg Curl

• 64x10
• 80x10
• 95x10

#Rock Grip Pull-up

• BWx10x2

#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

#Squat

• 135x10
• 185x5
• 205x5
• 225x5
• 245x5
• 275x5
• 225x5x3

#OHP

• 65x10
• 95x5x4
• 95x10

#Stiff-legged Deadlift

• 135x15x3

#Ez-bar Curl

• 40x10
• 50x10x3

#Leg Press

• 180x20
• 270x20
• 360x20

#Cable Face Pull

• 120x10x3

#T-bar Row

• 50x10
• 75x10x3

#Bench

• 135x10
• 175x10x3
• 175x8x2
• 175x7
• 175x4
• 155x5

#Deadlift

• 135x10
• 185x10
• 225x10
• 275x10

#Cable Rope Overhead Triceps Extension

• 80x15x4
• 80x20

#Lat Pull-down (Hoist Machine)

• 115x10x3

#Cable Cross Back Lateral Raises

• 20x20x3

#Squat

• 135 x 10
• 185 x 8
• 205 x 5
• 225 x 5
• 245 x 3
• 275 x 1 x 5
• 225 x 5 x 4

#Leg Extension

• 115 x 15 x 3

#Seated Leg Curl

• 135 x 10 x 3

#Cable Face Pull

• 135 x 10 x 3

#Wide Grip Pull-up

• BW x 10 x 3

#Cable Cross Front Lateral Raises

• 20 x 20 x 3

#Cable Low Row (Hoist Machine)

• 100 x 10
• 100 x 15 x 2

#Squat w/ 30lb band

• 135x10
• 185x5
• 205x5
• 225x5
• 245x3x3
• 225x5x4

#Incline Bench

• 95x10
• 135x5
• 155x5x2
• 155x2
• 135x5x2

#Neutral Grip Pull-up

• BWx10x3

#Cable Cross Back Lateral Raises

• 20x20x5

#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

#Dumbbell Side Lateral Raise

• 15x20x2

#Dumbbell Curl

• 15x30x2

snowboarding

#Incline Bench

• 95 x 10
• 135 x 5 x 4

#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 225 x 5
• 245 x 3 x 3

#Cable Cross Front Lateral Raises

• 15 x 10
• 12.5 x 10 x 2

#Wide Grip Pull-up

• BW x 12 x 2

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

#Cable Rope Overhead Triceps Extension

• 100 x 15 x 3 day
• 120 x 10 x 2 night
• #Cable Rope Curl
• 100 x 15 x 3 day
• 120 x 10 x 2 night

#Cable Cross Front Lateral Raises

• 20 x 20 x 3

#Rock Grip Pull-up

• BW x 10 x 2

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5
• 315 x 5
• 345 x 5
• 345 x 3
• 315 x 5 x 2

#Cable Face Pull

• 100 x 10 x 4
• 100 x 15

#Cable Cross Back Lateral Raises

• 20 x 20

#Squat

• 135x10
• 185x5
• 205x5
• 225x3
• 245
• 275
• 225x5x3
• 225x3x2

#OHP

• 65x10
• 95x5x2
• 95x2
• 95x7
• 95x5

#Leg Curl

• 100x10x2
• 100x15
• 115x15x2

#Cable Rope Triceps Extension

• 120x10x5

#Cable Face Pull

• 120x10x4

#Stiff-legged Deadlift

• 135x10x3

#Pause Squat

• 135 x 10
• 135 x 5
• 185 x 5 x 2
• 205 x 5 x 5
• 155 x 5 x 5

#OHP

• 65 x 10
• 95 x 5 x 4
• 95 x 5 x 4

#Back OHP

• 65 x 10
• 95 x 5 x 5

#Neutral Grip Pull-up

• BW x 10 x 3

#Bench

• 135 x 10
• 185 x 5 x 3
• 155 x 7 x 2

#OHP

• 65 x 10
• 95 x 5 x 2
• 95 x 4

#Back OHP

• 65 x 10

#Plate-loaded Row

• 90 x 15 x 2
• 115 x 10 x 4

#Wide Grip Pull-up

• BW x 5

#Neutral Grip Lat Pull-down

• 120 x 10
• 135 x 10 x 2

#Preacher Curl

• 80 x 10 x 3

#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

#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

#Dumbbell Curl

• 15x30x2

#Overhead Extension

• 20x50x2

#Dumbbell Side Lateral Raise

• 15x20x2

#OHP

• 95 x 10
• 105 x 5
• 95 x 6 x 2

#Hack Squat

• 135 x 10
• 185 x 10
• 205 x 10
• 225 x 5 x 5

#Single-leg Leg Press

• 90 x 20 x 2
• 110 x 20 x 2
• 110 x 30 x 3

#Front Hack Squat

• 135 x 10
• 185 x 10 x 2
• 225 x 10 x 2

#Hip Abductor Machine

• 100 x 15
• 120 x 10 x 3

#Hip Adductor machine

• 190 x 12 x 3

#Rock Grip Pull-up

• BW x 13
• BW x 12

#Deficit Deadlift

• 135 x 10
• 305 x 10
• 305 x 8 x 2 couldn't do 10; made it up with one extra set
• 305 x 5 hypertorphy

#OHP

• 95 x 5
• 95 x 6
• 95 x 7
• 95 x 2
• 95 x 10

#Cable Rope Overhead Triceps Extension

• 90 x 15 x 3

#Cable Rope Curl

• 90 x 15 x 3

#Rear Delt Fly Machine

• 90 x 10 x 3

#Pec Fly machine

• 120 x 15 x 3

#Cable Low Row (Hoist Machine)

• 115 x 15 x 3

#Box Jump

• BW x 10 x 4

Deadlift Vol: 10805
Deadlift INOL: 1.816964286

Morning weight: 150.2lb

#OHP

• 65 x 10
• 75 x 10
• 85 x 10
• 105 x 5
• 115 x 3
• 125 x 0
• 95 x 5 x 2
• 95 x 10

#Cable Rope Triceps Extension

• 120 x 10 x 5

#Cable Rope Curl 90x15x3

• 90 x 10 x 2

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

• 180 x 10 x 5

#Pec Fly machine

• 120 x 10 x 3

Did 4 sets of weighted static squat stretches.

Played basketball for an hour.

#Seated OHP

• 65 x 10
• 95 x 5 x 5

#Wide Grip Pull-up

• BW x 10 x 3

#Cable Rope Overhead Triceps Extension

• 100 x 10 x 5

#Cable Rope Curl

• 100 x 10 x 5

#Pec Fly machine

• 120 x 10 x 3

Morning weight: 148lb

#Bench

• 135 x 10
• 175 x 8 x 3
• 175 x 5

#Wide Grip Pull-up

• BW x 10 x 4

#Cable Rope Triceps Extension

• 120 x 10 x 5

#Cable Rope Overhead Triceps Extension

• 90 x 10 x 5

#Cable Rope Curl

• 90 x 10 x 5

#T-bar Row

• 45 x 10
• 70 x 10
• 90 x 8
• 90 x 8 neutral grip

#Upright Row

• 65 x 10 x 3

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

• 140 x 10 x 3

#Rear Delt Fly Machine

• 80 x 10 x 2
• 70 x 10

#Pec Fly machine

• 120 x 10 x 3

#Ab Crunch Machine

• 185 x 15 x 2

Did a some of stretching & mobility works.

Bench Vol: 6425
Bench INOL: 2.27452381

#Seated OHP

• 65x10
• 95x10x2
• 95x8x2
• 95x5
• 95x10

#Stiff-legged Deadlift

• 135x10x3

#Narrow Grip Bench

• 135x10
• 95x10x5
• 95x20
• 95x10

#Wide Grip Pull-up

• BWx12x2

#Cable Rope Overhead Triceps Extension

• 90x8
• 80x10x3

#Cable Rope Curl

• 80x10x3

#Cable Cross Back Lateral Raises

• 20x10x3

#Hip Adductor machine

• 190x10x3

#Pec Fly machine

• 120x10

#Rear Delt Fly Machine

• 80x10x3

#Hip Abductor Machine

• 120x10x3

#Leg Press

• 180x10
• 270x10x3

#Incline Bench

• 95x10
• 115x10
• 135x10
• 135x5x2

#Arnold Press

• 20x10
• 35x10x3

#Wide Grip Pull-up

• BWx12x2

#Cable Rope Overhead Triceps Extension

• 90x10x3

#Cable Rope Curl

• 90x10x3

#Low row

• 130x10x3

#Ab Crunch Machine

• 185x15x2