#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

#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

#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

#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

#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

#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

#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

#Squat

• 135 x 10
• 185 x 8
• 205 x 5
• 225 x 5
• 245 x 3
• 275 x 1 x 5
• 225 x 5 x 4

#Leg Extension

• 115 x 15 x 3

#Seated Leg Curl

• 135 x 10 x 3

#Cable Face Pull

• 135 x 10 x 3

#Wide Grip Pull-up

• BW x 10 x 3

#Cable Cross Front Lateral Raises

• 20 x 20 x 3

#Cable Low Row (Hoist Machine)

• 100 x 10
• 100 x 15 x 2

#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

#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

#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

#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

#Squat

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

#Plate-loaded Row

• 90 x 20 x 5

#Cable Low Row Wide Grip (Hoist Machine)

• 100 x 10
• 115 x 10 x 2

#Leg Extension

• 130 x 10 x 3

#Pause Squat

• 135 x 10
• 135 x 5
• 185 x 5 x 2
• 205 x 5 x 5
• 155 x 5 x 5

#OHP

• 65 x 10
• 95 x 5 x 4
• 95 x 5 x 4

#Back OHP

• 65 x 10
• 95 x 5 x 5

#Neutral Grip Pull-up

• BW x 10 x 3

#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

#Squat

• 135x10
• 185x5
• 205x5
• 225x5x4

#Front Squat

• 135x5x2
• 155x5x2

#Bench

• 135x10
• 185x5x2
• 185x6
• 185x5x2

Morning weight: 148.2lb

#Squat

• 135 x 10
• 185 x 6
• 205 x 5
• 225 x 5 x 3

#Incline Bench

• 95 x 10
• 135 x 8 x 4
• 135 x 7

#Pec Fly machine

• 120 x 10 x 4

#Cable Low Row (Hoist Machine)

• 115 x 10
• 130 x 10 x 5

#Wide Grip Pull-up

• BW x 10 x 2

#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

#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

#Goblet Squat

• 20 x 20 x 3

#Dumbbell Curl

• 15 x 30 x 3

#Hack Squat

• 135 x 10
• 185 x 10
• 205 x 10 x 5

#Leg Press

• 90 x 20
• 180 x 10
• 270 x 10 x 3
• 320 x 10 x 2

#Front Hack Squat

• 205 x 15 x 5

#Cable Rope Overhead Triceps Extension

• 90 x 15 x 4

#Cable Rope Curl

• 90 x 15 x 4

#Cable Face Pull

• 90 x 12
• 100 x 10 x 4

#Rock Grip Pull-up

• BW x 10 x 2

#Hack Squat

• 135 x 10
• 225 x 8 x 5

#Single-leg Leg Press

• 90 x 20
• 110 x 24 x 2
• 130 x 20 x 2
• 140 x 20 x 2

#Front Hack Squat

• 225 x 10
• 245 x 10 x 2
• 275 x 10 x 2

#Hip Abductor Machine

• 120 x 15
• 140 x 10
• 130 x 10 x 3

#Hip Adductor machine

• 190 x 10 x 5

#Wide Grip Pull-up

• BW x 10 x 2
• BW x 15

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

• 180 x 10 x 3