#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

#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

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

#Bench w/ SlingShot

• 175x3

#Deadlift

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

#Cable Rope Overhead Triceps Extension

• 80x15x2
• 80x20x3

#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

#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

• 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

#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

#Bench

• 135 x 10
• 175 x 10 x 2
• 175 x 8 x 3
• 175 x 6
• 155 x 9

#Deadlift

• 135 x 10
• 185 x 10
• 225 x 10
• 275 x 10
• 295 x 10
• 315 x 2
• 315 x 3
• 315 x 5
• 315
• 315 x 5 all 315 attempts were done where I felt like I was about to puke

#Cable Rope Triceps Extension

• 110x10x3

#Cable Rope Overhead Triceps Extension

• 110x10
• 100x10x2

#Preacher Curl

• 80x20
• 80x15

#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

#Bench

• 135x5x2
• 185x5x5

#Narrow Grip Bench

• 135x10
• 155x8x3

#Bent Over Row

• 95x10
• 115x10x4
• 135x10

#Cable Face Pull

• 100x10
• 110x10
• 110x15

#Standing Lat Cable Face Pull

• 60x10x2
• 70x10x2
• 60x15

#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

• 135 x 10
• 175 x 10 x 2
• 175 x 9
• 175 x 8
• 175 x 6
• 175 x 3
• 155 x 3

#Deadlift

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

#Cable Rope Overhead Triceps Extension

• 80 x 10 x 3

#Plate-loaded Row

• 90 x 20 x 3

#Pec Fly machine

• 80 x 10 x 3

#Squat

• 135x10
• 185x6
• 205x5
• 225x3
• 245x3
• 275x1x2
• 245x1
• 225x3x3
• 205x5x3

#Incline Bench

• 95x10
• 135x5x4
• 135x10

#Wide Grip Pull-up

• BWx10x3

#Cable Face Pull

• 100x15
• 110x12x3

#Hip Adductor machine

• 190x10x2
• 190x15

#Seated Leg Curl

• 95x10x2
• 110x15x2

#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

#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

• 135x10
• 175x8x2
• 175x7
• 175x5
• 175x7
• 175x5
• 155x8
• 155x5
• 155x6 all raw, no wrist wraps

#Deadlift

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

#Wide Grip Pull-up

• BWx10x2

#Cable Rope Overhead Triceps Extension

• 90x15x3
• 90x10x2

#Cable Rope Curl

• 90x15x3

#Cable Face Pull

• 100x10x5

• #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

#Bench

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

#Bench + 30lb Bands

• 95 x 5
• 135 x 5
• 155 x 5
• 145 x 4
• 145 x 3
• 135 x 4 x 4

#Deadlift

• 135 x 10

#Deadlift + 30lb Bands

• 185 x 10
• 225 x 10
• 275 x 5 x 5

#Bench

• 135x10
• 185x7x3
• 185x5
• 175x7
• 175x2
• 155x5
• 135x5

#Deadlift

• 135x10
• 185x10
• 225x5
• 275x5
• 295x5x2

#Sumo Deadlift

• 135x10
• 185x5
• 225x5
• 275x5
• 295x5x2

#Cable Rope Overhead Triceps Extension

• 90x15x2

#Plate-loaded Row

• 90x15x3

#Cable Face Pull

• 100x10x5

#Rear Delt Fly Machine

• 80x10x3

#Squat

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

#Front Squat

• 135 x 5 x 2
• 155 x 4 x 2

#Bench

• 135 x 5 x 2
• 205 x 2 x 4

#Cable Rope Overhead Triceps Extension

• 100 x 12 x 3

#Cable Rope Curl

• 100 x 15 x 3

#Leg Press

• 180 x 20
• 270 x 20
• 360 x 20

#Hip Abductor Machine

• 120 x 15 x 3

#Hip Adductor machine

• 190 x 10
• 190 x 12
• 190 x 15

#Leg Extension

• 100 x 12 x 3