#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

Morning weight: 148.4lb

#OHP

• 65x10
• 85x10
• 95x5x5

#Incline Bench

• 95x10
• 115x10
• 135x5x3
• 135x3

#Wide Grip Pull-up

• BWx10x5

#Cable Low Row (Hoist Machine)

• 130x10x3

#Cable Rope Overhead Triceps Extension

• 80x10x3

#Cable Rope Curl

• 80x10x3

#Hang Leg Circular Swing

• BWx10
• BWx2

#Ab Crunch Machine

• 185x20x2

OHP Vol: 3875lb

#Incline Bench

• 95x10
• 115x10
• 135x5x3
• 135x7x2

#Bench Dip

• BWx10
• BW+25x10x3
• BW+35x10x3

#OHP

• 65x10
• 75x10x3

#Back OHP

• 65x10
• 75x10x3

#Stiff-legged Deadlift

• 135x10
• 185x10x5

#Leg Press

• 180x10
• 230x10
• 280x10x3

#Cable Rope Triceps Extension

• 105x10x3

#Cable Rope Overhead Triceps Extension

• 60x10x3

Incline Bench Vol: 6,015lb
Total OHP Vol: 5,800lb
Stiff Legged Deadlift Vol: 10,600lb

Morning weight: 147.2lb

#Incline Bench

• 95 x 10
• 115 x 8
• 125 x 6 x 4
• 125 x 8

#Wide Grip Pull-up

• BW x 10 x 2

#Ab Crunch Machine

• 170 x 15 x 10

#Preacher Curl

• 90 x 10
• 80 x 10 x 4

#OHP

• 65 x 10
• 75 x 10 x 3

#Back OHP

• 65 x 10
• 75 x 10 x 3

#Neutral Grip Lat Pull-down

• 100 x 10 x 4

• 45 minutes

Incline Bench Vol: 5,870lb
OHP: 2,900lb
Back OHP: 2900lb
Total OHP Vol: 5,800lb

#OHP

• 65x10
• 95x5x4
• 75x10

#Wide Grip Pull-up

• BWx10x2
• BWx5

#Ab Crunch Machine

• 175x15x3

#Incline Bench

• 95x5
• 115x5x5

#Plate-loaded Row

• 90x10
• 115x10x2

#Cable Rope Triceps Extension

• 105x10x2
• 85x10

#Cable Rope Overhead Triceps Extension

• 55x10x4

#Overhead Cable Curl

• 30x10x3
• 35x10x2

OHP Vol: 3,300lb
Incline Bench Vol: 3,350lb

#OHP

• 65 x 10
• 85 x 10
• 95 x 7 x 2
• 95 x 5 x 3

#Back OHP

• 65 x 10
• 75 x 8
• 75 x 7
• 75 x 10
• 75 x 8
• 75 x 5

#Incline Bench

• 95 x 7
• 115
• 95 x 7 x 4

#Plate-loaded Row

• 90 x 10 x 5

#Cable Rope Overhead Triceps Extension

• 55 x 20
• 60 x 12 x 3

OHP Vol: 4,255lb
Back OHP Vol: 3,500lb
Total OHP Vol: 7,755lb

• Overhead Press: 2x10x65lb
• Overhead Press: 1x5x85lb
• Overhead Press: 5x6x95lb
• Overhead Press: 1x3x115lb
• Incline bench: 1x5x95lb
• Incline bench: 4x5x135lb
• Incline bench: 1x6x135lb
• Low row cable pull: 3x10x120lb
• Lat pull down: 3x10x120lb
• Plate-loaded row machine: 1x10x90lb (each hand)
• Plate-loaded row machine: 3x10x115lb (each hand)
• Cable face pull: 2x10x100lb
• Cable face pull: 1x10x90lb
• Cable face pull: 2x10x80lb

Overhead Press Vol: 4,920lb
Incline bench vol: 3,850lb

Morning weight: 144.8lb

• Overhead Press: 1x10x65lb
• Overhead Press: 2x8x95lb
• Overhead Press: 1x7x95lb
• Overhead Press: 9x5x95lb
• Overhead Press: 1x3x95lb
• Bent over row: 1x10x95lb
• Bent over row: 1x10x115lb
• Bent over row: 3x10x135lb
• Seated dumbbell Overhead Press: 1x10x25lb
• Seated dumbbell Overhead Press: 3x12x30lb
  
• Seated dumbbell Overhead Press: 2x10x35lb
  
• Seated dumbbell Overhead Press: 1x8x35lb
  
• Dumbbell side lateral raises: 3x10x20lb
• Dumbbell front raises: 3x10x20lb
  
• Dumbbell delt lateral raises: 3x10x20lb
  
• Dumbbell overhead raises: 3x10x20lb
  
• Plate-loaded row machine: 10x90lb (each hand)
• Plate-loaded row machine: 3x10x115lb (each hand)
  

Overhead Press Vol: 7,395lb
Dumbbell overhead press vol: 4,620lb
Total overhead press vol: 12,015lb
Bent over row: 6,150lb
Plate-loaded row machine: 8,700lb
Total row vol: 14,850lb

Morning weight: 145lb

• Overhead Press: 1x10x45lb
• Overhead Press: 1x10x65lb
• Overhead Press: 1x10x85lb
• Overhead Press: 3x8x95lb
• Overhead Press: 3x7x95lb
• Overhead Press: 2x5x95lb
• Overhead Press: 1x3x95lb
• Overhead Press: 5x6x75lb
• Wide grip pull-up: 3x10
• Incline dumbbell bench: 7x10x40lb
• Upper back row machine: 3x8x90lb
• Lower back row machine: 5x10x90lb
• Dumbbell hammer curl: 5x15x27.5lb
• Cable cross back lateral raises: 3x10x10lb
• Preacher curl machine: 2x15x80lb

Overhead Press Vol: 9,710lb

Morning weight: 144lb

• Overhead Press: 2x10x65lb
• Overhead Press: 1x5x95lb
• Overhead Press: 1x4x115lb
• Overhead Press: 5x5x105lb
• Overhead Press: 3x8x95lb
• Dumbbell Seated Overhead Press: 1x6x45lb
• Dumbbell Seated Overhead Press: 1x5x45lb
• Dumbbell Seated Overhead Press: 1x9x40lb
• Dumbbell Seated Overhead Press: 1x6x40lb
• Dumbbell Seated Overhead Press: 1x7x40lb
• Incline Bench Press: 5x95lb
• Incline Bench Press: 2x10x95lb
• Dumbbell Seated Side Lateral Raises: 5x10x17.5lb
• Dumbbell Seated Front Raises: 5x10x17.5lb
• Dumbbell Seated Delt Raises: 5x10x17.5lb
• Dumbbell Seated Overhead Raises: 5x10x17.5lb
• Row Machine: 5x10x90lb

Overhead Press Vol: 7,140lb
Dumbbell Over Head Press: 2,750lb
Incline Bench Press: 2,375lb

Morning weight: 144.3lb

• Barbell Overhead Press: 1x10x45lb
• Barbell Overhead Press: 3x10x65lb
• Barbell Overhead Press: 5x85lb
• Barbell Overhead Press: 14x5x95lb
• Barbell Overhead Press: 1x2x95lb
• Bench press: 2x10x135lb
• Bench press: 2x9x135lb
• Bench press: 1x7x135lb
• Incline dumbbell bench press: 1x10x40lb
• Incline dumbbell bench press: 4x7x45lb
• Incline dumbbell bench press: 8x45lb
• Dumbbell bench overhead press: 7x30lb
• Dumbbell bench overhead press: 5x8x30lb
• Barbell incline Bench: 5x5x95lb
• Dumbbell side lateral raises: 3x10x17.5lb
• Dumbbell seated front raises: 3x10x17.5lb
• Dumbbell back lateral raises: 3x10x17.5lb
• Dumbbell overhead raises: 3x10x17.5lb
• Row machine: 5x10x90lb
• Row machine: 1x10x115lb

Barbell Overhead Press Vol:       9,665lb
Bench Vol:                        6,075lb
Barbell incline bench vol:        2,375lb
Dumbbell incline bench press vol: 3,680lb
Dumbbell bench overhead press:    2,820lb
-----------------------------------------
Bench INOL: 1.317857143

Morning weight: 145lb

• Barbell Overhead press: 2x10x65lb
• Barbell Overhead press: 1x5x85lb
• Barbell Overhead press: 3x5x95lb
• Barbell Overhead press: 1x7x95lb
• Barbell Overhead press: 4x5x105lb
• Barbell Overhead press: 3x10x75lb
• Cable cross lateral pull: 1x10x13lb
• Cable cross lateral pull: 1x10x5lb
• Cable cross lateral pull: 5x10x10lb
• Cable cross face pull: 1x10x65lb
• Cable cross face pull: 1x10x110lb
• Cable cross face pull: 1x10x85lb
• Cable cross face pull: 1x10x85lb
• Cable cross face pull: 1x10x80lb
• Cable cross face pull: 1x12x80lb
• Seated dumbbell overhead press: 1x10x25lb
• Seated dumbbell overhead press: 1x10x20lb
• Seated dumbbell overhead press: 1x4x40lb
• Seated dumbbell overhead press: 1x6x35lb
• Seated dumbbell overhead press: 2x8x35lb
• Seated dumbbell overhead press: 1x3x40lb
• Upper back row machine: 2x10x50lb
• Upper back row machine: 5x10x75lb
• Hang clock raises: 1x10

Barbell overhead press vol:  8,165lb
Dumbbell overhead press vol: 3,400lb
------------------------------------
Overhead press vol:         11,565lb

Morning weight: 145lb

• Barbell Overhead Press: 1x10x45lb
• Barbell Overhead Press: 1x10x65lb
• Barbell Overhead Press: 1x5x85lb
• Barbell Overhead Press: 5x5x95lb
• Bench Press: 2x5x135lb
• Bench Press: 5x10x135lb
• Basketball: 1 hour

Today I felt pretty exhausted, so I decided to take a deload day. I did some light presses and moved on to some cardio playing basketball.

OHP vol: 3,900 lb
Bench vol: 8,100 lb

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
-----------------------------
total vol:          41,000 lb