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Weight: 169 lbs

Squats
190 lbs x 1 x 3
210 lbs x 1 x 3
230 lbs x 1 x 8
210 lbs x 1 x 8
190 lbs x 1 x 8
 
Weight: 170 lbs

Strict Press
87.5 lbs x 1 x 3
97.5 lbs x 1 x 3
107.5 lbs x 1 x 8
97.5 lbs x 5 x 8

Barbell Curls
45 lbs x 2 x 12
75 lbs x 3 x 8

Deadlifts
225 lbs x 1 x 10
275 lbs x 1 x 10
315 lbs x 1 x 8

Bench Press
145 lbs x 3 x 10
 
Weight: 167 lbs

Pullups
167 lbs x 5 x 8

Squats
190 lbs x 1 x 3
210 lbs x 1 x 3
230 lbs x 3 x 6

Strict Press
80 lbs x 1 x 8
90 lbs x 1 x 8
100 lbs x 3 x 8
 
Weight: 167 lbs

Bench Press
142.5 lbs x 1 x 5
152.5 lbs x 1 x 3
162.5 lbs x 1 x 8
147.5 lbs x 5 x 8
 
Weight: 168 lbs

Chinups
168 lbs x 1 x 12
168 lbs x 2 x 9
 
Weight: 170 lbs

Squats
195 lbs x 1 x 5
215 lbs x 1 x 5
235 lbs x 1 x 8
215 lbs x 1 x 8
195 lbs x 1 x 8
 
Weight: 169 lbs

Strict Press
90 lbs x 1 x 8
100 lbs x 1 x 8
110 lbs x 1 x 6
100 lbs x 4 x 8
 
Weight: 168 lbs

Bench Press
135 lbs x 2 x 5
150 lbs x 5 x 8

Squats
195 lbs x 1 x 6
215 lbs x 1 x 6
235 lbs x 3 x 6

Deadlifts
225 lbs x 1 x 8
275 lbs x 1 x 8
325 lbs x 1 x 6
 
Weight: 169 lbs

Chinups
169 lbs x 1 x 3
169 lbs x 1 x 12
169 lbs x 2 x 10
169 lbs x 1 x 8
 
Last edited:
Weight: 167 lbs

Bench Press
145 lbs x 1 x 10
155 lbs x 1 x 10
165 lbs x 1 x 8
150 lbs x 2 x 10
150 lbs x 1 x 9

Strict Press
95 lbs x 3 x 7

Pullups
167 lbs x 1 x 9
167 lbs x 1 x 8
 
Weight: 167 lbs

Squats
190 lbs x 1 x 3
210 lbs x 1 x 3
230 lbs x 1 x 9
210 lbs x 1 x 9
190 lbs x 1 x 9

Barbell Curls
45 lbs x 1 x 15
75 lbs x 1 x 8
65 lbs x 2 x 12
 
Weight: 169 lbs

Strict Press
80 lbs x 1 x 10
90 lbs x 1 x 10
100 lbs x 1 x 10
100 lbs x 2 x 8

Bench Press
145 lbs x 1 x 8
145 lbs x 1 x 9
145 lbs x 1 x 10

Neutral Grip Pullups
169 lbs x 1 x 10
169 lbs x 1 x 9
 
Weight: 170 lbs

Barbell Curls
70 lbs x 3 x 10

Pullups
170 lbs x 3 x 8
 
Weight: 168 lbs

Squats
185 lbs x 1 x 3
225 lbs x 1 x 3
245 lbs x 1 x 6
225 lbs x 2 x 8

Machine Hack Squats
90 lbs x 1 x 10
180 lbs x 1 x 10
230 lbs x 1 x 10
270 lbs x 1 x 10

Chinups
168 lbs + 13 lbs x 1 x 10
168 lbs + 13 lbs x 1 x 9
168 lbs + 13 lbs x 1 x 8
 
Last edited:
Weight: 170 lbs

Bench Press
135 lbs x 1 x 10
155 lbs x 1 x 8
170 lbs x 1 x 6
155 lbs x 3 x 8

Dumbbell Bench
55 lbs + 55 lbs x 1 x 13
55 lbs + 55 lbs x 1 x 10
55 lbs + 55 lbs x 1 x 11
 
Weight: 168 lbs

Squats
185 lbs x 1 x 3
225 lbs x 1 x 3
225 lbs x 1 x 10
225 lbs x 1 x 8

Strict Press
80 lbs x 1 x 10
90 lbs x 1 x 10
100 lbs x 1 x 9
100 lbs x 2 x 8
 
Weight: 169 lbs

Strict Press
90 lbs x 1 x 8
100 lbs x 1 x 6
110 lbs x 1 x 8
100 lbs x 1 x 8

Deadlifts
275 lbs x 1 x 6
335 lbs x 1 x 6
315 lbs x 1 x 8

Neutral Grip Pullups
169 lbs x 1 x 10
169 lbs x 1 x 6
 
Weight: 166 lbs

Machine Hack Squats
180 lbs x 1 x 10
270 lbs x 4 x 10
 
Weight: 167 lbs

Machine Hack Squats
180 lbs x 1 x 10
300 lbs x 3 x 10

Squats
185 lbs x 1 x 4
225 lbs x 2 x 3
 
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