Standing OHP:
175x5
200x3
225x1
Dips:
5x10 w/90
Seated Lateral Raises (DB)
3x10 w/35
Chest-supported Rear-delt Flies (DB)
3x10 w/30
Squats:
385x5
440x3
490 (missed)
Leg press:
5x10 w/565
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
6x10 w/160
Started Sheiko #29:
Bench:
1x5 w/185
2x4 w/225
2x3 w/265
5x3 w/285
Squats:
1x5 w/245
2x5 w/295
5x5 w/345
Bench:
1x5 w/185
1x5 w/225
4x4 w/265
DB Fly:
5x10 w/50
Good Morning:
5x5 w/245
Deadlift up to knees:
1x3 w/255
2x3 w/305
2x3 w/355
4x3 w/385
Incline bench:
4x6 w/275
Dip:
5x5 w/160
Deadlift from boxes:
1x4 w/285
1x4 w/335
2x4 w/385
4x3 w/435
Lunges:
5x5 w/205
Bench:
1x5 w/185
1x5 w/225
1x4 w/265
2x3 w/285
2x2 w/305
2x3 w/285
1x4 w/265
1x6 w/225
1x8 w/185
DB Fly:
5x10 w/50
Squats:
1x5 w/245
2x4 w/295
2x3 w/345
5x3 w/365
Seated Good Morning:
5x5 w/185
Squats:
1x5 w/245
1x4 w/295
2x3 w/345
5x2 w/385
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
5x3 w/305
DB Fly:
5x10 w/50
Pushups:
5x10
Front Squats:
2x3 w/225
2x3 w/265
4x2 w/295
Good Morning:
5x5 w/245
Deadlift up to knees:
1x3 w/255
1x3 w/305
2x3 w/355
4x2 w/385
Bench:
1x6 w/185
2x6 w/225
4x6 w/245
DB Fly:
5x10 w/50
Deadlift from boxes:
1x4 w/285
1x4 w/335
2x4 w/385
4x4 w/405
Lunges:
5x5 w/205
Squat:
1x5 w/245
1x4 w/295
2x3 w/345
5x2 w/385
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
2x2 w/305
1x3 w/285
1x5 w/245
1x7 w/205
DB Fly:
5x10 w/50
Squat:
1x5 w/245
2x5 w/295
4x4 w/345
Good Morning:
5x5 w/245
Squat:
1x5 w/265
1x4 w/315
2x3 w/365
4x2 w/415
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
6x3 w/305
DB Fly:
5x10 w/50
Pushups:
5x10
Squat:
1x3 w/245
1x3 w/295
1x3 w/345
4x3 w/385
Good Morning:
5x5 w/245
Deficit Deadlift:
2x3 w/255
2x3 w/305
4x3 w/335
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
3x2 w/305
2x2 w/325
2x3 w/305
DB Fly:
5x10 w/50
Deadlift from boxes:
1x4 w/315
2x4 w/355
2x3 w/405
3x2 w/465
Lunges:
5x5 w/205
Squat:
1x5 w/245
1x4 w/295
2x3 w/345
6x3 w/385
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
7x3 w/305
DB Fly:
5x10 w/50
SOHP:
5x5 w/205
Good Morning:
5x5 w/245
Squat:
1x5 w/245
1x4 w/295
2x3 w/345
5x3 w/385
Bench:
1x5 w/205
1x5 w/245
5x4 w/285
DB Fly:
5x10 w/50
Dips:
5x8 w/115
Front Squat:
2x5 w/195
2x4 w/245
3x3 w/295
Good Morning:
5x5 w/245
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
2x3 w/305
3x2 w/325
Deadlift:
1x3 w/255
1x3 w/305
2x3 w/355
2x3 w/405
3x2 w/435
3x2 w/405
Bench:
1x5 w/185
1x5 w/225
4x5 w/265
DB Fly:
5x10 w/50
Squat:
1x5 w/245
1x4 w/295
2x3 w/345
6x3 w/385
Bench:
1x6 w/185
1x5 w/225
2x4 w/265
2x3 w/305
2x2 w/325
2x3 w/305
1x4 w/265
1x6 w/225
1x8 w/185
DB Fly:
5x10 w/50
Dips:
5x8 w/115
Good Morning (seated):
5x5 w/185
Started Sheiko #37
Bench:
1x5 w/195
2x4 w/235
2x3 w/275
5x3 w/295
Squat:
1x5 w/255
2x5 w/305
5x5 w/355
Pullups:
5x10 w/bodyweight
Bench:
1x6 w/195
2x6 w/235
4x6 w/255
Good Morning:
5x5 w/225
Deadlift:
1x5 w/265
2x5 w/315
2x4 w/365
4x3 w/395
Incline Bench:
6x4 w/285
Dips:
5x5 w/160
Deadlift from boxes:
1x5 w/265
2x5 w/315
2x4 w/365
4x3 w/425
Lunges:
5x5 w/205
Bench:
1x7 w/195
1x6 w/215
1x5 w/235
1x4 w/255
2x3 w/275
2x2 w/295
2x3 w/275
1x4 w/255
1x6 w/235
1x8 w/215
1x10 w/195
Squat:
1x5 w/255
2x4 w/305
2x3 w/355
5x3 w/375
Squat:
1x5 w/255
2x4 w/305
2x3 w/355
5x2 w/395
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x2 w/315
DB Fly:
5x10 w/50
Pushups:
5x10 w/bodyweight
Squat:
1x3 w/275
1x3 w/325
4x3 w/375
Good Morning:
5x5 w/245
Deadlift up to knees:
1x4 w/265
2x4 w/315
4x4 w/375
Bench:
1x5 w/195
2x5 w/235
5x4 w/275
DB Fly:
5x10 w/50
Deadlift:
1x4 w/265
1x4 w/315
2x3 w/375
5x3 w/395
Lunges:
5x5 w/205
Squat:
1x4 w/255
1x4 w/305
2x3 w/355
6x3 w/375
Bench:
1x6 w/195
1x5 w/235
2x4 w/275
2x3 w/295
2x2 w/315
1x4 w/295
1x5 w/275
1x6 w/235
1x7 w/195
DB Fly:
5x10 w/50
Triceps:
5x10
Squat:
1x3 w/275
1x3 w/325
4x2 w/375
Good Morning (seated):
5x6 w/185