Morning weight: 145lb

• 2x ab workout sets
• 5x 10 wide grip pull-up
• 5x 10 barbell bent over row @ 115lb
• 1x 10 overhead press @ 45lb
• 1x 10 overhead press @ 65lb
• 1x 5 overhead press @ 85lb
• 10x 5 overhead press @ 95lb
• 5x 12 dumbbell side lateral raises @ 15lb
• 1x 10 squat @ 135lb
• 5x 5 squat @ 185lb
• 5x 10 cable low row @ 100lb
• 1x 10 row machine each arm @ 35lb
• 1x 10 row machine each arm @ 45lb
• 3x 10 row machine each arm @ 70lb
• 3x 10 pause bench press @ 135lb
• played basketball for 1 hour

pull up vol:         7,250 lb
bench over row vol:  5,750 lb
overhead press vol:  6,275 lb
squat vol:           5,975 lb
cable row vol:       5,000 lb
row machine vol:     5,800 lb
pause bench vol:     4,050 lb
lateral raise vol:     900 lb
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total vol:          41,000 lb