Squat (supersetted with box jumps)
135: 12×1
225: 12×1
275: 10×1
315: 8×4
225: 20×1
Box jumps (5 feet) (video below is pretty old and not as high, but it’s there to give you an idea)…

Barbell bench
225: 8×1
245: 8×1
275: 6×1
315: 4×1

Resistance (bands) barbell bench
155 with moderate bands: 12×1
175 with highest resistance bands: 8×1, 7×3

Hammer strength incline machine super-setted with dumbell jumping/clapping push-ups
140: 10×1
160: 10×1
180: 6×2
200: 6×2
Dumbell jumping/clapping push-ups
bw: 10×3, 6×1

Standing cable flies super-setted (switched elevation in between from incline to decline) with machine flies
60: 15×2 (incline)
50: 12×2 (decline)
Machine flies
150: 12×3, …

Wide grip pull-ups
bw: 10×4 12×2

Pull-downs super-setted with  rear deltoid machine
150: 10×1
170: 10×1
190: 10×1
210: 10×1
Rear deltoid machine
160: 8×4

Straight legged deadlift
135, 225, 275 (5×1)
315: 5×1, 8×1, 10×1
335: 5×1

Snatches
135: 5×5 (60 sec)

Dumbell rows
100: 10×1, 12×1, 15×2

Cable rows super-setted with standing lateral pushdowns
180: 12×1
210: 12×1
230: 12×1
250: 10×1
Standing lateral pushdowns
60: 14×4

Preacher curls
90: 12×2

Overhead cable curl
60 (each hand): 15×3

Rowing machine
5 minutes

Warmup
Shoulder dislocaters: 10×3

Dumbell shoulder press (90 sec)
60: 10×1
70: 10×1
80: 10×2 8×1

Arnolds supersetted with wall push-ups
50: 10×3
Wall push-ups
bw: 10×3

Dumbell seated lateral raises supersetted with dumbell seated front raises
30: 10×1, 12×1
35: 10×2
Dumbell seated front raises
30: 8×2
35: 8×2

Seated lateral raise machine supersetted with rear deltoid machine
100: 12×3
Rear deltoid machine
120: 10×1
140: 10×1
170: 8×1

Machine shrugs supersetted with back cable flies
180: …

Workout journal test 1

text here blah balh coming soon