#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
• 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

#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

• 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

#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

#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

#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

#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

#Bench

• 135 x 5 x 2
• 185 x 5 x 3
• 205 x 2 x 4
• 205

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5
• 295 x 5
• 315 x 5
• 335 x 5
• 345 x 4
• 295 x 5

#Wide Grip Pull-up

• BW x 10 x 3

#Pec Fly machine

• 100 x 20 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

#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

#Bench

• 135x5x2
• 185x5x4
• 185x4
• 185x3

#Squat

• 135x10
• 185x5
• 205x5
• 225x2
• 205x5
• 185x5
• 135x5

#Deadlift

• 135x10
• 185x10
• 225x10
• 275x8x3

#Bench

• 135 x 10
• 185 x 8 x 2
• 185 x 7
• 185 x 5 x 2
• 185 x 4

#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 205 x 1 felt a sudden pain in quads
• 185 x 1 quads still couldn't handle this weight...
• 155 x 5 x 2

#Deadlift

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

#Pec Fly machine

• 120 x 10 x 5

Wow, I couldn't believe how much strength I have lost in this past month. Dropping weight because of snowboarding defintiely didn't help... My quads were on fire still from Monday's session. Gotta slowly work my way back up... Starting the new year in full rebuild mode.

#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 225 x 1 x 8
• 225 x 2
• 185 x 5 x 2

#Bench

• 135 x 5 x 2
• 185 x 5 x 3
• 205 x 2 x 4

#Deadlift

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

#Bench

• 135x10
• 185x8x3
• 185x7
• 185x6
• 185x5
• 185
• 185x3 slingshot

#Deadlift

• 135x10
• 185x10
• 225x10
• 275x10x3
• 275x5x4

#Incline Bench

• 95x10
• 135x7
• 135x8x2
• 135x6
• 135x5

#Cable Cross Fly (high)

• 100x10
• 100x8
• 100x6
• 80x10

#Pec Fly machine

• 120x6
• 100x8x4
• 90x11
• 90x8x2

#Push up

• BWx13

#Bench

• 135 x 2
• 185 x 5 x 3
• 195 x 3 x 2
• 205 x 2 x 4
• 205
• 135 x 2 night session
• 205 x 3 x 3 strength

#Cable Rope Triceps Extension

• 120 x 10 x 5

#Cable Rope Curl

• 90 x 15 x 3
• 110 x 8 x 2

#Ab Crunch Machine

• 180 x 20 x 2

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5
• 335 x 5 x 4
• 335 x 2 strength

Bench & deadlift fell pretty heavy. I was going for 5x5 @ 335lb on deadlift but fell something on my pecs after pulling the 2nd rep of the last set. I decided not to risk it and called it day. The form was pretty shitty as well… It was kind of frustrating that I couldn't finish the last set. As for bench, I was going for sets of 5s @ 205lb, but I didn't even come close. Just pounded out 3 sets of 3s... Over all the knee injury and snowboarding has really messed with my training... Everything is off… I need to find something that'd work a little better.

#Bench

• 135 x 10
• 185 x 8 x 5
• 185 x 6
• 185 x 4 hypertrophy

#Deadlift

• 135 x 10
• 185 x 10
• 225 x 10
• 275 x 5 beltless
• 275 x 5 x 4 w/ belt..

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

• 180 x 10 x 4

#Pec Fly machine

• 100 x 15
• 120 x 12
• 120 x 10 x 2

#Rear Delt Fly Machine

• 70 x 10
• 80 x 15 x 2

Deadlift session went pretty bad. My back was still very sore from Monday's beltless deadlift session. I think doing 1 or 2 sets of beltless is good. But, doing anything more than that is really compromising my form, especially as I get fatigued... Lesson learned. Going to let the back recover a bit. Hopefully I can come back stronger...

#Bench

• 135 x 5 x 2 morning
• 185 x 5 x 3
• 195 x 3 x 2
• 205 x 2
• 135 x 5 x 2 night
• 205 x 2 x 2
• 205 x 5 AMRAP, strength

#Cable Rope Curl

• 100 x 10 x 4
• 110 x 10

#Hack Squat

• 135 x 10
• 185 x 10

#Neutral Grip Pull-up

• BW x 10 x 2

#Ab Crunch Machine

• 185 x 20

#Deadlift

• 135 x 10 night
• 185 x 5
• 225 x 5
• 275 x 5
• 315 x 5 x 4 beltless, strength (failed the last set, make it up tomorrow)

The 4th set of deadlift was a bit iffy, then I chatted up and cooled down... Couldn't finish the 5th set. Will have to make it up tomorrow. Pretty frustrated for missing the 5th set. But, I did hit a new rep PR on bench. I'll take whatever gains I get...

On a side note, my performance (at least on bench) is much better at night. I really don't enjoy working out in the morning...