7/25/15
Paused Bench- 245x3x8 PR
Cable Row- 180x10, 200x10, 220x10
Incline Bench- 195x3x9 PR
Dead Hang Fat Grip Pull Ups- 3x10
Cable External Rotations- 3x10
Cable Tricep Extension- 3x10
7/27
Quick workout
Deficit Sumo Deadlift- 305x10x1
Squat- worked up to 365x1 about 90%
7/29
My morning weight has been around 184-185 lately.
Paused Bench- 255x3x6 PR
Seated OHP- 165x7,6,8 PR
Incline Bench- 195x10,6,7
Dead Hang Fat Grip Pull Ups- 3x10
Reverse Pec Deck- 3x10
Cable External Rotarions
Other isolation shyt.
7/30
Squat-345x3x5 PR
Sumo Deficit Deadlift-350x5x1
Leg Curls- 3 sets
Glute Kickbacks- 1 set
45 Degree Hyper- 3 sets
Calves- 4 sets
8/4/15
Morning Weight: 185.8 lbs
Squat- 355x3x5 PR The weight was intimidating but this honestly felt easy.
Deficit Sumo Deadlift- 325x1, 325x5, 325x4
Leg Curls
Sit Ups
Calves
8/4/15
Morning Weight: 185.8
Paused Bench- 265x3x5 PR
Hammer Strength Lat Pulldown- 4 sets
Cable Row- 2 sets
Seated OHP- 165x3x8
Lateral Raise- 1 set
Reverse Pec Deck- 3 sets
Dumbell Curls- 3 sets
8/5/15
Morning Weight- 186.4
Only had like 15 minutes to work out I did an AMRAP with 365.
Squat- 365x8 Massive 5 rep PR.
8/9/15
Squat- 365x3x5 Volume PR
10 second static holds w/ 455 x 3
Deficit Sumo Deadlift- 370x5x1
Stiff Legged Deadlift- 275x3x6
Leg Curls
Calves
Planks
8/10/15
Paused Bench- 275x3x4 Volume PR
Lat Pulldowns
Cable Rows
Dead Hang Pull ups
Incline Bench- 195x3xshit
Machine Lateral Raises
Machine Bi/Tri Superset
8/11/15
Squat- 405x1 Tied PR. Easy single
385x3x3 PR
Hyper extensions
Calves
Light Sumo Deadlifts w/ 275x a few reps
8/12/15
Paused Bench- 305x1 tied PR I think (not my max)
275x4,3,4 Didnt retract scapula hard enough on the second set.
Touch and Go Bench- 225x14 PR + 2 reps plus I was fatigued at this point.
Lat Pulldown- 220x3x10 tied PR I think
Hammer Strength Lat Pulldown- 20 reps, 15 reps, 10 reps
Seated OHP- 165x7, 135x8
Reverse Pec Deck- 130x3x10
Tri Extensions- 2 sets
8/14/15
Morning Weight: 184.4 lbs
Sumo Deadlifts- I was planning on working up to a new PR of 455 or more but I tweaked something in my lower back warming up with 405. This has happened to me about 3 times in the past. I’m hoping that this doesn’t set me back too far since I plan on testing my squat max soon. Stretched for a long time and it ended up feeling a lot better. Ended it here and went home.
8/17/15
Calf Raises
Touch and Go Bench- 275x6 PR
Paused Bench- 275x2x3, 285x1x2
Touch and Go Bench- 225x10 (last rep paused)
Incline Bench- 195x8,7,5
Paused Incline- 135x10
Close Grip Bench- 135x10, 155x10, 175x10, 205x5
Lateral Raise Machine/ Bicep Curl Machine Superset- about 6 sets for each exercise.
8/18
Squat- 365x1, 375x1, 385x1, 395x1, 385x1, 375x1, 365x1
High Bar Squat- 275x10
Leg Curls- 3x10
Hyper extensions- 3x10-15
Side Planks- 1 minute each side
Basically did some deload workouts a few days ago but to save time I wont type them out.
8/25/15
Morning Weight: 186.4 lbs
Squat- 415x1 10 lb PR, 435x1 30 lb PR, 445x1 40 lb PR, 455x1 50 lb PR
Paused Bench- 305x1 Tied PR, 310x1 5lb PR, 315x0 the bar got too far out in front of me. Otherwise would have had it.
Touch n Go Bench- 325x0 Not today. Sincerely think I have this in me though.
All in all 5 PRs and 55lbs on your total is a good day. 
This’ll be the end of this training cycle. Heading back to college in a few days and will be switching things up a bit.