#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

#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

#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

#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 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

#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 225 x 5
• 245 x 3
• 275 x 1 x 2
• 225 x 5 x 4

#Front Squat

• 135 x 10 x 3

#Stiff-legged Deadlift

• 135 x 10 x 3

#Rear Delt Fly Machine

• 80 x 10
• 90 x 10 x 2

#Preacher Curl

• 80 x 15 x 2
• 80 x 10

#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

#Dumbbell Curl

• 15x20x3

snowboarding

#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

#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

#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

• 135 x 5 x 2 morning session
• 185 x 5 x 3
• 205 x 2 x 2
• 205 failed on second set
• 195
• 135 x 5 x 2 night session
• 205 x 2 x 3
• 205 x 4 much stronger at night

#Neutral Grip Pull-up

• BW x 10 x 2

#Cable Rope Overhead Triceps Extension

• 100 x 10 x 3

#Cable Rope Curl

• 100 x 10 x 3

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5
• 295 x 5
• 315 x 5
• 335 x 5 x 3 these felt pretty good

#Cable Rope Triceps Extension

• 120 x 10 x 5
• 90 x 10

#Cable Rope Curl

• 100 x 10 x 5

#Cable Rope Overhead Triceps Extension

• 100 x 10 x 5

#Standing Calf Raise

• 210 x 10 x 2
• 180 x 10

#Leg Extension

• 85 x 10
• 100 x 10
• 115 x 10
• 130 x 10 x 3

#Rock Grip Pull-up

• BW x 10 x 3

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

• 190 x 10
• 190 x 10 x 4

#Stiff-legged Deadlift

• 135 x 10 x 5

#Leg Press

• 180 x 20
• 270 x 20
• 360 x 20 x 3

#Hip Abductor Machine

• 120 x 15 x 5

#Hip Adductor machine

• 190 x 15 x 3

#Wide Grip Pull-up

• BW x 10

Played basketball for 30 minutes

#Incline Bench

• 95x10
• 135x5x5

#Wide grip pull-up

• BWx12
• BWx10

#Cable Rope Tricep Extension

• 120x10x3

#Overhead Cable Rope Tricep Extension

• 90x10x3

#Cable Face-pull

• 90x10
• 120x10x2
• 100x15

#Plate Loaded Row

• 90x20x3

#Pendlay Row

• 135x10x3

#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

#Push up

• BW x 50 x 2

#Side Leg Raises (each leg)

• BW x 10 x 3

#Legs-up Crunch

• BW x 10 x 3

#Rerverse Leg Crunch

• BW x 10 x 3

#Dumbbell Curl

• 15 x 30 x 3

#Dumbbell Side Lateral Raise

• 15 x 20 x 3

#Overhead Extension

• 20 x 50 x 3