Squat – 140x5, 170x5, 205x3, 255x5, 270x5, 290x12, 310x3, 320x3, 330x3, 340x3, 350x3
SS:
DB Flat Bench – 90x6, 95x6, 100x6, 105x9
BB Row – 165x6, 170x6, 175x6, 180x6, 155x8
SS:
Preacher curl – 70x6, 80x6, 90x6, 85x6, 70x6
1 arm standing tri ext – 35x6, 40x6, 45x6, 45x6
SS:
Leg raise – 12, 10, 10
Pushups, 12, 12, 12
SLDL - 6, 6, 6
Military press – 65x5, 85x5, 95x3, 125x5 , 135x3, 140x10, 145x3, 150x3, 150x3,
SS:
Dips – +45x6, +90x6, +90x6, +90x6, +80x6, +45x6
Semi pronated chinups – BWx6, +5x6, +10x6, +12.5x6, +15x6, +17.5x6,
SS:
1 Leg Ham Curl – 70x6, 80x6, 90x6, 100x6
Leg press calf raise --, 590x12 , 680x12, 720x12, 740x12
Leg Press --630x6, 630x6, 650x6, 670x6,
Static Lunges – 135x6, 155x6, 175x6, 195x6
standing face pulls – 30x12, 35x12, 40x12
I’m in a little late but I’m in lol
^ you sure you posted to the right thread? 
Deadlift - 135x5, 165x5, 195x3, 235x3, 250x3, 265x12, 285x3, 305x3, 325x3,335x3, 345x3,350x3*
*
- hella exhausting though
SS:
chain grip cable row --165x6, 195x6,210x6, 225x6, 232.5x6
seated calf raise – 170x12, 195x12, 210x12, 220x12, 230x12
SS:
DB incline bench – 95x6, 95x6, 95x6, 95x9
Hammer curl – 45x6, 45x6, 45x6, 45x8
Pullups – (wider than shoulder) 6, 6, 6, 6
1 hand bar holds – 65x20s, 75x20s, 85x20s,
bench --105x5, 135x5, 155x3, 205x3, 220x3, 230x8, 240x3, 250x3*, 260x1, 265x1, 270x1, 275x1**
*rep 3 was short ROM
**not sure if my spotter helped. I dont think he did. It was definitely way smoother than the last time i attempted 275
SS:
db deadlift – 95x6, 95x6, 95x6, 95x6,
db standing ohp – 50x6, 55x6, 60x6, 65x8
SS:
Kroc row – 95x6, 95x6, 95x6, 95x6, 95x6
1 arm DB front raise – 25x6, 25x6, 25x6, 25x6, 25x6
rope cable upright row – 130x6, 160x6, 180x6, 190x6
tricep pressdown --70x8, 80x8, 90x8, 100x8, 110x8*
*laughable form
seated face pull – 60x12, 60x12, 60x12
squat – 140x5, 170x5, 205x3, 275x3, 290x3, 310x9*, 320x3
*the warmup sets werent enough and i aggriated my upper back during this. It was not enough to stop but definitely enough to want to play it safe and rely on machines today I think i will change up my plan for a while
HS ISO Front OHP – 180x6, 190x6, 200x6, 210x6, 220x6
HS ISO Front Pulldown – 90x12, 180x6, 200x6, 220x6, 240x6
HS ISO Bench Press – 180x6, 200x6, 220x6, 240x5–>240x1–>220x1–>200x3
HS ISO ROW – 140x10, 160x10, 180x10, 190x10, 200x10
Hanging Leg Raise – 6,6,6
SLDL – 15x6, 20x6, 25x6*
*was not doing this set very well.
my back is fine, i decided to finish this cycle before changing anything
Military press – 65x5, 80x5, 95x3, 120x5 , 135x3, 150x7, 155x3, 160x3, 165x3,
SS:
Dips – BWx4, +45x6, +80x6, +80x6, +80x6, +80x6, +45x9, BWx12
Semi pronated chinups – x, +10x6, +15x6, +17.5x6, +20x6, +22.5x6, +25x6, BWx6
SS:
1 Leg Ham Curl – 70x6, 80x6, 90x6, 100x6
Leg press calf raise --, 590x12 , 680x12, 730x12, 750x12
Leg Press --650x6, 650x6, 680x6, 680x6, 700x6*
*my back and hips were feeling fine but whoooweee my hamstrings and inner thighs were not enjoying this at all.
Deadlift - 135x5, 165x5, 195x3, 225x3, 255x3, 285x6, 305x3, 315x3, 325x3,335x3, 345x3,355x1
SS:
chain grip cable row --165x6, 195x6,215x6, 232.5x6, 232.5x6, 210x6
seated calf raise – 180x15, 205x10, 230x10, 230x10, 230x10, 205x15
SS:
DB incline bench – 95x6, 95x6, 95x6, 95x12
Hammer curl – 45x6, 45x6, 45x6, 50x9
Pullups – (wider than shoulder) BWx6, +5x6, +7.5x6, +7.5x6
1 hand bar holds – 65x20s, 85x20s, 90x10s, 90x10s
seated face pull – 45x12, 45x12, 45x12
bench --105x5, 135x5, 155x3, 195x3, 220x3, 245x3, 255x1, 260x1, 265x1, 270x1, 275x1, 280x1, 285x1, 290x1
*Not sure how to count singles sets, sets 7-14. I had a spotter who I think was providing stability- I definitely was stronger because i didnt go all the way on set 6 (intentionally stopped at 3 reps) – he had his hands on the bar but he said he wasnt helping, but given the last few sets im not sure. 290 was definitely a struggle though and it was good to at least experience that weight.
SS:
Incline BB Bench – x,95x6, 135x6, 135x6
T-Bar Row – 45x6, 90x6, 125x6, 135x6
SS:
db deadlift – 95x6, 95x6, 95x6, 95x6,
db standing ohp – 45x6, 50x6, 55x6, 60x6,
SS:
Kroc row – 95x6, 95x6, 95x6, 95x6,
1 arm DB front raise – 25x6, 25x6, 25x6, 25x6,
seated face pull – 60x12, 60x12, 60x12
rope cable upright row – 130x6, 160x6, 180x6, 190x6
close grip tricep pressdown --70x6, 80x6, 90x6, 100x6
squat – 135x3, 185x3, 225x3, 265x3, 295x3, 325x3, 335x1, 345x1, 355x1, 360x1, 365x1*, 275x3, 295x3, 305x3
*PR
SS (strict 60s rest):
Dips – BWx6, +70x6, +72.5x6, +75x6, +77.5x6, BWx15
Barbell row – 165x6, 165x6, 170x6, 170x6
SS:
EZ Curl – 70x6, 80x6, 80x6, 80x6
Skullcrusher – 70x6, 80x6, 80x6, 80x6
Hanging Leg Raise – 6, 6, 6, 6
Pushup --6, 6
Bench Press – 135x3, 175x3, 200x3, 215x3, 220x3, 225x3, 230x3, 235x3, 235x3, 235x3, 225x3
*strict 70s rest. ramping this way wasnt wasnt very fun, was truggling with the 235s
SS
Deadlift – 135x6, 225x6, 245x6, 245x6, 245x6, x
Standing BB OHP – x, 95x6, 105x6, 105x6, 110x6, 110x6
*strict 60s rest
SS:
rope cable upright row – 140x6, 165x6, 170x6, 177.5x6
Standing Calf Raise (hack squat machine) – 360x6, 410x6, 450x6, 500x6
*60s rest
Tricep pressdown – 70x6, 80x6, 90x6, 100x6, 70x6
*60s rest
HS MTS ISO Row – 45x6, 45x6, 45x6, 45x6
*30s rest
uphill walking, 15 min, 3.3 mph, 15% incline
Pullups – BWx3, +10x3, +12.5x3, +15x3,+ 17.5x3, +20x3, +22.5x3 +25x3, +27.5x3, +30x3, +32.5x3 +35x3, +37.5x3, +40x3, +42.5x3 +45x3,
*55-60s rest
SS
Decline BB Bench – 135x6, 185x6, 225x6, 235x4, 225x6, 185x4, 184x4
Hammer curl – 45x6, 45x6, 45x6, 45x6, 45x6, 45x6
*60s rest, hate how much the short rest periods affect my lifting
SS
Calf Raise – 180x6, 180x6, 200x8, 200x8, 200x8
Hamstring curl – 140x6, 170x6, 180x6, 180x6, 160x6
*60s rest
Static Lunge – 155x6, 185x6, 215x6, 235x6*
60s rest, aggrivated my back on my last rep
uphill treadmill walking – 17 min, 3.3 mph, 15% incline
pushup – 10, 10, 10
*30s rest
squat – 135x3, 195x3, 245x3, 285x3, 305x3, 315x3, 315x3, 325x3, 325x3, 330x3,330x3,
SS (strict 60s rest):
Dips – BWx4, +45x4, +80x6, +80x6, +80x6, +80x6, BWx20
Barbell row --135x4,x , 170x6, 170x6, 175x6, 175x6, 155x6
SS:
EZ Curl – 80x6, 80x6, 80x6, 80x6
Skullcrusher – 80x6, 80x6, 80x6, 80x6
Hanging Leg Raise – 6, 6, 6, 6
db external rotation – 12.5x12, 12.5x12, 12.5x12
1 arm db tri ext (30s rest) – 30x6, 30x6, 30x6, 35x6, 35x6
chain grip row (30s rest) – 150x6, 150x6, 150x6,
treadmill walking - 13 mins, 15% incline, 3.3 mph
SS:
knee roll outs – 10, 10, 10
plank – 45s, 45s, 45s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12
Pushup --6, 6
Bench Press – 45x5, 105x5, 135x3, 165x3, 195x3, 215x3, 225x3, 225x3, 230x3, 235x3, 235x3, 235x3, 240x3, 225x3
*strict 70s rest.
SS
Deadlift – 135x6, 225x6, 245x6, 265x6, 265x6, 265x6
Standing BB OHP – 45x6, 105x6, 115x6, 120x6, 120x6, 115x4
*strict 60s rest, the last set i rested between the two lifts.
SS:
rope cable upright row – 160x6, 180x6, 190x6, 197.5x6, 197.5x6
Standing Calf Raise (hack squat machine) – 360x6, 450x6, 540x6, 540x6,x
*60s rest , cant load up the hack squat machine anymore and it hurts my shoulders in an unpleasant way so i will try another machine next week
Tricep pressdown – 70x6, 80x6, 90x6, 100x6, 70x6
*60s rest
HS MTS ISO Row – 70x6, 70x6, 70x6, 70x6
*30s rest
seated face pull – 45x10, 45x10, 45x10
uphill walking, 15 min, 3.3 mph, 15% incline
Plank – 45s, 45s, 45s
Pullups – BWx3, +10x3, +20x3, +25x3, +27.5x3, +30x3, +32.5x3 +35x3, +37.5x3, +40x3, 35x3, 35x3, 35x3, bwx4, bwx4
*60-65s rest
SS
Decline BB Bench – 135x4,155x4, 185x6, 195x6, 205x4, 215x6, 225x4, 185x6
Hammer curl – 27.5x4,x, 45x6, 45x6, 45x6, 45x6, 45x6, 45x6
*60s rest, spotter helped on last rep of last 2 sets
SS
Hamstring curl – 180x8, 225x8, 250x6, 250x6,
Calf Raise – 180x6, 180x6, 200x8, 200x8, 200x8
Pushup – 8, 8, 8, 8
*60s rest
Static Lunge – 135x6, 165x6, 185x6, 195x6, 205x6 215x6
60s rest,
uphill treadmill walking – 17 min, 3.3 mph, 15% incline
SS:
knee roll outs – 10, 10, 10
plank – 30s, 30s, 30s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12
squat – 135x3, 195x3, 245x3, 285x3, 305x3, 315x3, 320x3, 325x3, 330x3, 335x3,335x3, 275x3, 225x3
SS (strict 60s rest):
Dips – BWx6, +45x6, +80x6, +80x6, +80x6, +80x6, BWx23
Barbell row --135x6,x , 175x6, 175x6, 175x6, 175x6, 155x6
SS:
EZ Curl – 80x6, 80x6, 80x6, 80x6, 80x6
Skullcrusher – 80x6, 80x6, 80x6, 80x6, 80x6
Hanging Leg Raise – 6, 6, 6, 6,6
db external rotation – 15x10, 15x10, 15x10
v grip row (30s rest) – 140x6, 155x6, 170x6,
wide grip lat pulldown (30 s rest) – 135x6, 150x6, 165x6
treadmill walking - 12 mins, 15% incline, 3.0 mph
SS:
knee roll outs – 10, 10, 10
plank – 45s, 45s, 45s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12
Pushup --6, 6
Bench Press – 45x5, 115x5, 145x3, 175x3, 205x3, 220x3, 225x3, 230x3, 235x3, 235x3, 235x3, 235x3, 240x3, 225x3
*strict 70s rest.
SS
Deadlift – 135x6, 225x6, 245x6, 265x6, 275x6, 275x6, 275x6
Standing BB OHP – 45x6, 105x6, 115x6, 120x6, 125x6, 125x6, 115x4
*strict 60s rest, the last set i rested between the two lifts.
SS:
rope cable upright row – 170x6, 185x6, 195x6, 197.5x6, 202.5x6
Calf raise on leg press – 450x6, 540x6, 630x6, 720x6, 810x6–>810x3
*60s rest , 810 is too high yet i started too low on calf raise this time.
Tricep pressdown – 70x6, 80x6, 90x6, 100x6, 80x6, 80x6
*60s rest
HS MTS ISO Row – 80x6, 80x6, 80x6, 80x6
*30s rest
seated face pull – 60x10, 60x10, 60x10, 60x10
uphill walking, 12 min, 3.3 mph, 15% incline
knee roll outs - 10, 10, 10
Pullups – BWx3, +10x3, +20x3, +25x3, +27.5x3, +30x3, +32.5x3 +35x3, +37.5x3, +40x3, +42.5x3, +42.5x3, +40x3,+37.5x3, bwx5, bwx5
*60-65s rest
SS
Decline BB Bench – 115x6,155x6, 185x6, 195x6, 205x6, 215x6, 225x6*
Hammer curl – 30x6,x, 45x6, 45x6, 45x6, 45x6, 45x6,
*spotter helped on my last rep of my last set of bench, 60s rest
SS
Hamstring curl – 150x8, 170x6, 180x6, 180x6, 150x6
Calf Raise – 205x6, 225x6, 205x6, 205x6
Pushup – 8, 8, 8, 8
*60s rest – logged this superset incorrectly last week. 180 ROM is poor on ham curl
Static Lunge – 135x6, 185x6, 205x6 215x6, 225x6
60s rest,
uphill treadmill walking – 10 min, 3.4 mph, 15% incline
SS:
knee roll outs – 10, 10, 10
plank – 40s, 40s, 40s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12
squat – 135x3, 195x3, 245x3, 285x3, 305x3, 315x3, 325x3, 330x3, 335x3, 340x3,340x3, 275x3, 225x3
SS (strict 60s rest):
Dips – BWx6, +45x6, +80x6, +85x6, +90x6, +90x6, BWx24
Barbell row --135x6,x , 175x6, 175x6, 180x6, 180x6, 155x6
SS:
EZ Curl – 80x6, 80x6, 80x6, 80x6, 80x6
Skullcrusher – 80x6, 80x6, 80x6, 80x6, 80x6
Hanging Leg Raise – 6, 6, 6, 6,6
1 arm db tri ext – 27.5x6, 27.5x6, 27.5x6
(30s rest)
db external rotation – 12.5x10, 15x10, 17.5x10
(45s rest)
v grip row (30s rest) – 150x6, 150x6, 150x6,
treadmill walking - 21 mins, 15% incline, 3.5 mph
SS:
knee roll outs – 10, 10, 10
plank – 30s, 35s, 40s
lying leg raises – 12, 12, 12
leg elevated crunches – 12, 12, 12
Pushup --6, 6
Bench Press – 45x5, 115x5, 145x3, 185x3, 205x3, 220x3, 225x3, 230x3, 235x3, 235x3, 235x3, 235x3, 240x3, 225x3
*60-70s rest, except a couple of the 235 sets where my spotter was busy (90s at most)
SS
Deadlift – 135x6, 225x6, 245x6, 265x6, 275x6, 280x6, 280x6
Standing BB OHP – 45x6, 105x6, 115x6, 120x6, 125x6, 130x6, 115x6
*strict 60s rest, the last set i rested between the two lifts.
SS:
rope cable upright row – 170x6, 190x6, 197.5x6, 202.5x6,x
Calf raise on leg press – 540x6, 630x6, 680x6, 720x6, 720x6
*60s rest , ramping from 540 to 720 was more appropriate than last week
Tricep pressdown – 70x6, 80x6, 90x6, 100x6, 80x6, 80x6
*60s rest
HS MTS ISO Row – 90x6, 90x6, 90x6, 90x6
*30s rest
seated face pull – 60x10, 60x10, 60x10, 60x10
1 arm db ohp – 40x6, 45x6, 45x6
*30s rest
uphill walking, 10 min, 3.3 mph, 15% incline
knee roll outs - 9, 10, 10