Squats:
300x5
350x5
395x5
Leg Press:
4x5 w/650
Lying Hamstring Curls:
4x5 w/185
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
160x5
180x3
200x1
205x1
210x1
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
BB Hanging Cleans
4x5 w/205
BB Shrugs:
2x5 w/405
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
380x5
435x3
485x1
500 (missed)
Pull-ups:
4x5 w/60
Reverse Grip Bent-over BB Rows:
4x5 w/295
Good Mornings (from pins):
4x5 w/275
DB Triceps Kickbacks:
2x5 w/50
Cable One Arm Triceps Extension (supinated grip):
2x10 w/80
Bench:
255x5
290x3
325x1
335x1
345x1
DB Incline:
4x5 w/120
Dips:
4x5 w/145
Flies (pec dec):
4x10 w/220
BB Curls:
2x5 w/135
Incline Seated Curls:
2x10 w/45
Squats:
350x5
395x3
440x1
450x1
460x1
Leg Press:
4x5 w/650
Lying Hamstring Curls:
4x5 w/185
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
150x3
175x3
195x3
205x1
210x1
210x1
Seated DB Lateral Raises:
4x5 w/45
Seated Rear Delt Flies:
4x5 w/220
Face Pulls
4x5 w/80
BB Shrugs:
2x5 w/405
DB Shrugs:
2x10 w/120
Deadlift:
365x3
415x3
470x3
480x1
495x1
500 (missed)
Pull-ups (neutral grip):
4x5 w/60
T-bar Rows:
4x5 w/270
Seated Good Mornings:
4x5 w/225
Bench:
245x3
275x3
310x3
325x1
340x1
355x1
BB Incline:
4x5 w/265
BB Decline:
4x5 w/315
Flies (pec dec):
4x10 w/220
Squats:
335x3
380x3
430x3
445x1
460x1
470 (missed)
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Calf Raises:
4x5 w/225
Standing OHP:
140x5
160x5
185x5
Seated DB Lateral Raises:
4x5 w/45
Seated Rear Delt Flies:
4x5 w/220
Face Pulls
4x5 w/90
BB Shrugs:
2x5 w/405
DB Shrugs:
2x10 w/120
Deadlift:
340x5
390x5
445x5
Pull-ups (neutral grip):
4x5 w/60
T-bar Rows:
4x5 w/270
Seated Good Mornings:
4x5 w/225
Bench:
225x5
260x5
295x5
BB Incline:
4x5 w/265
BB Decline:
4x5 w/315
Flies (pec dec):
4x10 w/220
Squats:
310x5
355x5
405x5
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Calf Raises:
4x5 w/225
Standing OHP:
160x5
185x3
205x3
Seated DB Lateral Raises:
4x5 w/45
Seated Rear Delt Flies:
4x5 w/220
Face Pulls
4x5 w/100
BB Shrugs:
2x5 w/405
DB Shrugs:
2x10 w/120
Deadlift:
390x5
445x3
495 (missed)
475x4
Pull-ups (neutral grip):
4x5 w/60
T-bar Rows:
4x5 w/270
Seated Good Mornings:
4x5 w/225
Bench:
260x5
295x3
330x4
BB Incline:
4x5 w/265
BB Decline:
4x5 w/315
Flies (pec dec):
4x10 w/220
Squats:
355x5
405x3
450x2
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Calf Raises:
4x5 w/225
Standing OHP:
145x5
165x5
190x5
Seated DB Lateral Raises:
4x5 w/45
Seated Rear Delt Flies:
4x5 w/220
Face Pulls
4x5 w/100
BB Shrugs:
2x5 w/405
DB Shrugs:
2x10 w/120
Deadlift:
340x5
390x5
445x10
Pull-ups (neutral grip):
4x5 w/60
T-bar Rows:
4x5 w/270
Seated Good Mornings:
4x5 w/225
Bench:
230x5
265x5
300x9
BB Incline:
4x5 w/265
BB Decline:
4x5 w/315
Flies (pec dec):
4x10 w/220