-
Pull-Up
- 15 reps 155
- 15 reps 155
- 15 reps 155
- 15 reps 155
- 15 reps 155
- 15 reps 155
- 15 reps 155
-
Dumbbell Side Lateral Raise
- 15 lb x 10 reps 34
- 15 lb x 10 reps 34
- 15 lb x 10 reps 34
- 15 lb x 10 reps 34
- 15 lb x 10 reps 34
-
Rear Delt Fly
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
-
Barbell Bench Press
- 135 lb x 5 reps 66
- 135 lb x 5 reps 66
- 225 lb x 3 reps 97
- 255 lb x 5 reps 148
- 295 lb x 5 reps 194
- 330 lb x 5 reps 245
- 335 lb x 1 reps 139
- 345 lb x 1 reps 148
- 355 lb x 1 reps 159
- I believe 330x5 is a rep PR. Also, 3 extra heavy singles.
-
Standing Military Press
- 45 lb x 5 reps 54
- 45 lb x 10 reps 63
- 45 lb x 10 reps 63
- 95 lb x 5 reps 75
- 135 lb x 10 reps 116
- 135 lb x 10 reps 116
- 135 lb x 10 reps 116
- 135 lb x 7 reps 109
- 135 lb x 6 reps 105
- BBB military press assistance. Too smoked at the end.
-
Cable External Rotation
- 20 lb x 10 reps 9
- 20 lb x 10 reps 9
- 20 lb x 10 reps 9
-
T-Bar Row
- 95 lb x 15 reps 35
- 95 lb x 15 reps 35
- 95 lb x 15 reps 35
- 95 lb x 15 reps 35
- 95 lb x 15 reps 35
- 95 lb x 15 reps 35
- 95 lb x 15 reps 35
-
Dips - Chest Version
- 20 reps | weighted | 45 lb 301
- 15 reps | weighted | 45 lb 213
- 10 reps | weighted | 45 lb 131
- Superset with BB curls
-
Barbell Curl
- 40 lb x 15 reps 16
- 40 lb x 15 reps 16
- 40 lb x 15 reps 16
-
Lying Close-Grip Barbell Triceps Extension Behind The Head
- 100 lb x 10 reps 15
- 100 lb x 7 reps 14
- 100 lb x 6 reps 13
- Superset with incline curl
-
Incline Dumbbell Curl
- 20 lb x 8 reps 25
- 20 lb x 7 reps 25
- 20 lb x 6 reps 24
-
Band Pull Aparts
- 20 reps 23
- 20 reps 23
- 20 reps 23
- 20 reps 23
- 20 reps 23
- 20 reps 23
- 20 reps 23
- 20 reps 23
- 15 reps 17
- 15 reps 17
- 15 reps 17
- 15 reps 17