#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

snowboarding

snowboarding

#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

#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

• 135x10
• 175x10x2
• 175x8x2
• 175x7x2
• 175x3

#Bench w/ SlingShot

• 175x3

#Deadlift

• 135x10
• 185x10
• 225x10
• 275x10
• 315x8x3

#Cable Rope Overhead Triceps Extension

• 80x15x2
• 80x20x3

#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 225 x 5
• 245 x 5
• 275 x 3
• 295
• 245 x 5 x 2
• 245 x 3 x 2

#Incline Bench

• 95 x 10
• 135 x 5 x 3

#Plate-loaded Seated Calf Raises (Cybex Machine)

• 70 x 20
• 80 x 20
• 95 x 14
• 95 x 15 x 2

#Ez-bar Curl

• 50 x 10 x 2
• 40 x 15 x 3

#Cable Face Pull

• 60 x 15
• 80 x 15
• 90 x 15

#Bench

• 135x5x2
• 205x2x4
• 205x4
• 205x3

#Deadlift

• 135x10
• 185x5
• 225x5
• 275x5
• 315x5
• 365x5
• 335x5x3

#Cable Low Row (Hoist Machine)

• 115x10x4
• 115x15

#Cable Curl Striaght Bar

• 60x15x3

#Pec Fly machine

• 120x10x3

#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

• 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

#Squat

• 135x10
• 185x10
• 205x8
• 225x5
• 245x3
• 275x2
• 205x8x4

#Wide Grip Pull-up

• BWx10x3

#Plate-loaded Row

• 90x20x3

#Cable Face Pull

• 110x15x3

#Hip Adductor machine

• 190x10x3

#Hip Abductor Machine

• 120x10x3

#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 5
• 205 x 5
• 225 x 5
• 245 x 3
• 275 x 2 x 3
• 245 x 3 x 4

#Incline Bench

• 95 x 10
• 135 x 6 x 4
• 135 x 8

#Cable Face Pull

• 110 x 10
• 120 x 10
• 135 x 8
• 120 x 10 x 2

#Cable Low Row (Hoist Machine)

• 115 x 12
• 115 x 15 x 2

#Seated Leg Curl

• 110 x 15 x 3

#Leg Extension

• 130 x 10
• 115 x 15 x 2

#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

#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

#Dumbbell Incline Bench

• 45 x 10
• 50 x 10
• 55 x 10
• 60 x 12 x 3

#Cable Rope Overhead Triceps Extension

• 100 x 12 x 3

#Squat

• 135 x 11
• 185 x 5
• 205 x 5
• 225 x 5
• 275 x 2
• 225 x 5 x 4

#Seated Leg Curl

• 100 x 10
• 140 x 10 x 3

#Leg Extension

• 115 x 10
• 115 x 15
• 130 x 10 x 3

#Wide Grip Pull-up

• BW x 10 x 4

#Bench

• 135 x 5 x 2
• 185 x 5 x 5 slight pause

#Bench w/ SlingShot

• 185 x 8

#Deadlift + 30lb Bands

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5 x 3

#Cable Face Pull

• 100 x 10
• 100 x 10
• 120 x 10 x 3

#Cable Low Row Wide Grip (Hoist Machine)

• 100 x 10
• 115 x 10
• 130 x 10

#Cable Low Row (Hoist Machine)

• 115 x 10 x 2

#Wide Grip Pull-up

• BW x 10

#Squat

• 135x10
• 185x5
• 205x5
• 225x5
• 245x3
• 275x1x2
• 245x3x2
• 225x5x2

#Incline Bench

• 95x10
• 135x5x4
• 135x8

#Rock Grip Pull-up

• BWx10x2

#Cable Cross Back Lateral Raises

• 20x20x3

#Hip Abductor Machine

• 100x10
• 120x10
• 140x10

#Hip Adductor machine

• 190x15x3