#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: 148.2lb

#OHP

• 65x10
• 85x5
• 95x6x4
• 95x7

#Bent Over Row

• 95x10x2
• 135x10x2

#Front Squat

• 135x5x2
• 135x10x2

#Dumbbell Incline Bench

• 45x10x5

#Cable Rope Triceps Extension

• 105x10x3

#Cable Rope Overhead Triceps Extension

• 60x10x3

#Lat Pull-down

• 120x10x5

#Ab Crunch Machine

• 170x15x3

#Preacher Curl

• 80x15x2

OHP Vol: 4020lb
Front Squat Vol: 4050lb
Dumbbell Incline Bench Vol: 2250lb

Morning weight: 148.8lb

#Bench

• 135 x 10
• 155 x 10 x 4
• 155 x 9 failed the last rep, did 3 more to make it up
• 155 x 3 hypertrophy

#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 245 x 3 x 4
• 245 x 5 strength, AMRAP for last set

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5 x 4
• 275 x 10 power / speed, AMRAP for last set

Day2 of the DUP program. So far, my squat is improving the most, especially my form.

Bench Vol: 9,410lb
Squat Vol: 7,465lb
Deadlift vol: 1,1650lb
Bench INOL: 2.424857143
Squat INOL: 1.485354798
Deadlift INOL: 1.504934211

Morning weight: 147.2lb

#Incline Bench

• 95 x 5
• 115 x 5

#Leg Press

• 180 x 10 x 3

#Wide Grip Pull-up

• BW x 10 x 2
• BW x 9

#Cable Rope Triceps Extension

• 105 x 10 x 3

#Overhead Cable Curl

• 55 x 15 x 3

#Preacher Curl

• 80 x 10 x 3

#Ab Crunch Machine

• 170 x 15 x 3

Incline Bench Vol: 4,425lb

Morning weight: 147.4

Day1 of my DUP program! Splitting the workout into two sessions. Bench first then finishing off squat (hypertrophy) & deadlift (strength) tonight.

#Bench

• 135 x 5 x 2
• 185 x 4 x 5 Strength

#Wide Grip Pull-up

• BW x 10

Session 2

#Deadlift

• 135 x 10
• 225 x 5
• 275 x 5
• 315 x 5 x 5 Strength

#Squat

• 135 x 10
• 185 x 10
• 205 x 7 x 5 Hypertrophy

First day of the new program. Everything felt pretty good. Squatting after a heavy deadlift session was NOT my favorite... I was afraid the high volume squat session would drain too much energy, but it wasn't too bad. Maybe I should switch squat and deadlift around.

Bench Vol: 5,050lb
Deadlift Vol: 11,725lb
Squat Vol: 10,375lb
Bench INOL: 2.342857143
Squat INOL: 1.59977904
Deadlift INOL: 2.03125

Morning weight: 146.4lb

#Side Leg Raises (each leg)

• BWx10x5

#Legs-up Crunch

• BWx10x5

#Rerverse Leg Crunch

• BWx10x5

#Dumbbell Curl

• 15x20x5

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

Morning weight: 147.2

#Bench (speed / power)

• 135 x 5 x 2
• 135 x 6
• 145 x 6 x 5

#Squat (speed / power)

• 135 x 10
• 185 x 5
• 225 x 5 x 5

#Deadlift (hypertrophy)

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

Trying out day3 of my DUP program to prepare my body for next week when the real program starts. Those high volume deadlifts are killers. It's definitely wise to do them on Friday so my body have the weekend to recover. Overall I think my body can handle the load. Hopefully next week would be a success. I'm excited to finally get on a structured program.

Bench Vol: 6,510lb
Bench INOL: 1.493571429
Squat Vol: 7,900lb
Squat INOL: 1.372037338
Deadlift Vol: 19,200lb
Deadlift INOL: 2.478618421

#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

Morning weight: 147.2lb

#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 245 x 3 x 5

#Deadlift

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

Going to transition into Daily Undulating Periodization (DUP) next week. So, I'm testing out some of the reps / sets schemes this week to see how I would feel come next week. This is day1 without bench since I already did it yesterday. So far it feels pretty good. Not to0 taxing on the body. Now, I need to figure out what accessories I'm going to be doing.

Squat Vol: 6,975lb
Deadlift Vol: 10,275lb
Squat INOL: 1.367354798
Deadlift INOL: 1.317434211

Morning weight: 147.8lb

#Bench

• 135 x 5 x 2
• 185 x 4 x 4
• 185 x 2
• 155 x 6
• 155 x 4

#Dumbbell Incline Bench

• 40 x 10
• 45 x 10
• 50 x 10
• 55 x 8
• 50 x 8
• 45 x 10
• 40 x 12 x 2
• 40 x 9

#Cable Rope Overhead Triceps Extension

• 65 x 10 x 3
• 70 x 10
• 60 x 10

Bench Vol: 6,230lb
Dumbbell Incline Bench Vol: 3,960*2 = 7,920lb
Total Bench Vol: 6230 + 3960*2 = 14,150lb
Bench INOL: 2.547857143

Morning weight: 146lb

#Deadlift

• 135 x 10
• 185 x 10
• 225 x 10
• 275 x 10
• 295 x 8
• 295 x 5 x 2
• 275 x 5 x 2

#Stiff-legged Deadlift

• 185 x 10 x 3

#Preacher Curl

• 90 x 10 x 3

Deadlift Vol: 16,260lb
Stiff-legged Deadlift Vol: 5,550lb
Total Deadlift Vol: 21,810lb
Deadlift INOL: 2.197368421

Morning weight: 145lb

#Dumbbell Curl

• 15x20x3

#Side Leg Raises (each leg)

• BWx10x3

#Legs-up Crunch

• BWx10x3

#Rerverse Leg Crunch

• BWx10x3

#Squat

• 135 x 10
• 185 x 4
• 185
• 205
• 225
• 245
• 265
• 275
• 225 x 2
• 225 x 5 x 5
• 205 x 5 x 3
• 185
• 185 x 5 x 2

#Front Squat

• 135 x 10 x 3

Squat Vol: 14,675lb
Front Squat Vol: 4,050lb
Total Squat Vol: 18,725lb
Back Squat INOL: 2.622743687

Morning weight: 145.6lb

#Bench

• 135 x 5 x 2
• 185 x 3 x 3
• 155 x 10 x 3
• 155 x 7
• 155 x 4

#Incline Bench

• 95 x 8

#Dumbbell Incline Bench

• 40 x 7 x 2
• 40 x 10
• 45 x 7 x 3
• 45 x 8 x 2

#Cable Rope Triceps Extension

• 105 x 10 x 5

#Cable Rope Overhead Triceps Extension

• 55 x 12 x 5

Bench Vol: 9,370lb
Incline Bench Vol: 7,60lb
Dumbbell Incline Vol: 5,250lb
Bench INOL: 2.896357143

Morning weight: 145.8lb

#Sumo Deadlift

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

#Deficit Deadlift

• 225 x 8 x 3

Sumo Deadlift Vol: 19,225lb
Deficit Deadlift Vol: 5,400
Total deadlift vol: 24,625lb

#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

Morning weight: 146.6lb

#Squat

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

#Pause Squat

• 185 x 5 x 2

#Wide Grip Pull-up

• BW x 10 x 2

Overall, squat form is getting better. It's still breaking down a little bit on heavier sets, especially when I'm fatigued. I still need to focus on squeezing my glutes and pushing my upper body straight up. I often also forget to actively push out / open up my knees. I must make an effort to remind myself these cues.

Total Squat Vol: 10,730lb
Squat INOL: 1.913679473

Morning weight: 146.8lb

#Incline Bench

• 95 x 10
• 115 x 10

#Bench

• 135 x 5 x 2
• 185 x 4 x 5
• 135 x 5
• 135
• 135 x 2
• 135 x 3
• 115 x 7
• 115 x 4

#Dumbbell Incline Bench

• 45 x 12
• 50 x 10
• 55 x 8 x 3
• 30 x 15

#Dumbbell Hammer Curl

• 40x10x5

#Dumbbell Bench

• 35 x 8
• 35 x 10
• 40 x 10

#Seated Pec Dec Vertical

• 60 x 10

#Lat Pull-down

• 90 x 15

Bench Vol: 7,800lb
Incline Bench Vol: 2,100lb
Total Bench Vol: 9,900lb

Dumbbell Bench Vol: 1,030lb
Dumbbell Incline Bench Vol: 2810lb
Bench INOL: 2.915555556

#Deadlift

• 135lb x 10
• 185lb x 5
• 225lb x 5
• 275lb x 5
• 315lb x 5
• 335lb x 5
• 335lb x 3 x 2
• 335lb x 1
• 275lb x 5 x 4
• 225lb x 5 x 4

Deadlift Vol: 20,370lb
Deadlift INOL: 3.254934211

Mornig weight: 145.2lb

#Squat

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

#Pause Squat

• 185 x 5 x 3

#Front Squat

• 135 x 10 x 3

#Cable Rope Triceps Extension

• 105 x 12 x 5

#Cable Rope Overhead Triceps Extension

• 55 x 12 x 5

#Ab Crunch Machine

• 155 x 20 x 3

Total Back Squat Vol: 9,450lb
Total Squat Vol: 13,500lb
Squat INOL: 1.516770382

Morning weight: 146.2lb

• Ab workout set: 5
• Blood flow restricted dumbbell curl: 5x20x15lb
• Blood flow restricted dumbbell side lateral raise: 2x10x15lb
• Blood flow restricted dumbbell side lateral raise: 5x20x15lb

Gym was on fire. Since I'm deloading, I thought I'd just take it easy tonight.

• 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: 146lb

• Squat: 1x10x135lb
• Squat: 3x5x185lb
• Squat: 3x5x205lb
• Squat: 3x5x225lb
• Front squat: 1x10x135lb
• Front squat: 2x5x155lb
• Front squat: 1x6x155lb
• Wide grip pull-up: 5x10

Decided to take a deload day to give me lower back a bit more active rest. So, I cut most of the sets down to 3x5 instead. Today's workout felt really good. My squat form is getting better. Slowing down the descend has helped me tremendously in stabilizing in the hole. Another cue I learned was to tighten my lower back as I come up, almost to a point where its rounding a little (but not actually rounded). This ensured my whole back was tight and straight and made sure my core was stacked coming out of the hole. I felt a lot more powerful this way and my lower back was no longer the dominant driver (my whole body was driving the squat). Overall, I'm pretty happy with today's session.

Squat vol: 10,575lb
Squat INOL: 1.710457251
Front squat vol: 3,675lb

Morning weight: 144lb

• Bench press: 1x10x135lb
• Bench press: 5x4x185lb
• Bench press: 1x3x185lb
• Bench press: 1x1x155lb
• Bench press: 1x4x135lb
• Bench press: 5x8x115lb
• Incline bench press: 1x10x95lb
• Incline bench press: 5x5x115lb
• Cable rope tricep pull-down: 5x10x105lb
• Cable rope tricep pull-up: 1x10x60lb
• Cable rope tricep pull-up: 4x10x55lb
• Wide grip pull-up: 1x10

For some reasons once I failed the 7th set on 185lb bench, the rest of the workout went completely down the tube... Couldn't even move 135lb for reps... Had to drop down to 115lb do get the volume in. Maybe my food intake was not high enough throughout the day. Maybe it's because my back is still sore from accumulated fatigue... I think it's time for a deload.

Bench vol: 10,900lb
Bench INOL: 3.719611111
Incline bench vol: 3,825lb

Morning weight: 145lb

• Deadlift: 1x10x135lb
• Deadlift: 1x5x185lb
• Deadlift: 1x5x225lb
• Deadlift: 1x5x275lb
• Deadlift: 1x5x295lb
• Deadlift: 5x5x315lb
• Deadlift: 3x10x275lb
• Stiff-legged deadlift: 5x10x135lb

Deadlift Vol: 22,375lb
Deadlift INOL: 3.390625
Stiff-legged deadlift vol: 6,750lb
Total deadlift vol: 29,125lb
Total deadlift INOL: 4.171875