Legs

High Leg Press
180x10
180x10
360x6
540x6
630x6
630x4

Sled Press (other)
300x10
320x10
340x10

5 Rounds for time
5 Bulgarian Split Squats - 50s
8 Single Leg Hip Thrusts
Time - 9:15

Leg Extension hold at peak contraction - 3x30 seconds with 75

Good workout, I didn't realize I did almost the same timed workout before, but with 8 bulgarians and in almost 12 minutes, so 30 less reps today but also quicker, I'll take it.

Upper Body

HS Incline Bench Press
90x10
110x10
drop set (130x10, 110x6, 90x6)

Cable Row
32x10
32x10
drop set (32x10, 28x6, 24x5)

Superset
Overhead Rope Extension - 52.5x10, 8, 10
Handle Tricep Pushups - 10, 8, 8

DB Curls - 22.5sx9, 9, 9
Hammer Curls - 22.5sx9, 7, 7

Wrist Curl - 3x10.....115
Hold - 3xmax time with 115

Upper Body

Barely even had 15 minutes, so a very very short one, better than nothing.

Barbell Bench Press
warmup
135x8
work sets
185x5
205x5
205x5
205x5
205x5
Alternate with 5x10 of wide pullups

The day prior was a day at skyzone with a bunch of trainers, a very unexpected cardio day!

Legs

Legs with one of the female trainers.

Bulgarian Split Squats
30sx7
50sx10
50sx10
50sx10

High Leg Press
360x10
450x10
540x10

Hip Thrusts
245x10
295x10
365x10

Superset
Leg Extension hold at peak contraction - 3 sets of 30 seconds with 75
Seated Hamstring Curl - 105x12, 135x8, 120x12

That's quite the personal record on the hip thrusts, last time I attempted 365 I got 4 but it felt like it was my back to stopped me, this time it was mostly glutes and my hamstrings seemed to take some of the weight, very happy with that.

Upper Body

Hammer Strength Bench Pres
90x10
110x10
drop set (130x10, 110x5, 90x5)

Neutral Pulldown
160x10
160x10
drop set (160x10, 120x6, 85x6)

Superset
Overhead Rope Extension - 3x10.....52.5
Rope Pushdown - 52.5x10, 10, 6

Superset
Preacher Curl - 3x10....80
Preacher Curl - 60x10, 8, 8

Farmers Walk - 3 trips there and back with 50s using fat grips

Upper Body

Bench Press
warm up
135x5
135x3
185x3
205x3
work sets - 5x3 with 225

Wide Spoto Bench Press - 3x3.....185

Superset
Cable Row - 160x8, 180x8, 8
Wide Pullups - 8, 6, 5

Single Arm Overhead Crunch - 3x10 per side with 25

Face Pull
47.5x12
52.5x12
52.5x12

Legs

7am workout, very rare for me, but made it easiest on my schedule.  Groin very sore from last leg day still.

Single Leg Squats
12 reps at level 12
12 reps at level 11
12 reps at level 10

Sled Press - 3x15......300

Superset
Natural Glute Ham Raise - 3x6
Swiss Curl - 3x15

Stepups - 3x10.....95

Leg Extension - 3x15.....165

The single squats were only really tough on the last set, the lower the number the higher the height, good way to track progress.  The superset really burned my hamstrings and the stepups were also tough, not used to that many reps.  Good early morning leg day.

Conditioning

3 Rounds for time
250 Metre row
20 Metres on Marpo at 7
30 Double unders
Time: 8:55

Prowler Sprints (across)
180
many sets at 225
more sets 180
Overall around 8 or 9 sets

Farmers Walk - across studio 3 times
4 sets at 200 lbs

Very nice conditioning routine.  The first part was a little lungs but mostly forearms.  The sprints sapped my energy, very very tough.  The farmers walk killed my grip, but I loved it.

Upper Body

Wide Bench Press
135x12
155x12
drop set (175x12, 135x6, 115x5)

Single Arm Cable Row
42.5x12
47.5x12
52.5x12.....then 6......then 5

Superset
DB Skullcrushers - 3x10.....30s
DB Skullcrushers - 20sx8, 6, 6

DB Curls - 3x10.....25s
Double Bicep Curl - 3x8.....17.5

Barbell Holds - 3xmax time at 275

For the cable row, as soon I completed 12 on the second side I went right back to the other arm, repeated that again for 3 rest/pause techniques.  The barbell holds at 275 were pretty short.

Legs

Worked out with gf on a very short time frame, so picked two big bang for your buck exercises.

Bulgarian Split Squats
25sx10
50sx8
50sx8
50sx8

Prowler (push across gym)
180
270
390
435

Short but sweet, bulgarians are making my legs sore.

Upper Body

Cable Bench Press
37.5x12
42.5x12
drop set (47.5x12, 37.5x6, 27.5x6)

Kneeling Pulldown
40x12
40x12
drop set (40x12, 36x8, 32x8)

Superset
Overhead Rope Extension - 3x10....47.5
Rope Pushdown - 47.5x10, 8, 6

DB Bicep Curl - 3x8.....22.5s
DB Hammer Curl - 3x8......22.5s

Machine Wrist - 90x10, 105x10, 10
Bar hold - 90xmax time, 2 sets with 105

Very nice pump workout!

Upper Body

All the regular benches were in use, so I went with decline today.

Decline Bench Press
warmup
135x5
135x3
185x3
work sets
225x3
235x3
235x3
235x3
235x3

Single Arm Overhead Press
40x8
45x8
50x6

Superset
Wide Pullups - 3x10
TRX Row - 3x10

Russian Leg Raises - 3x18

Band External Rotations - 3x12

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of burpees
Between each set push prowler across gym with 270
Time: 22:30

Holy shit, that was one sweaty ass workout, but also kind of fun!

Legs

Pause Bulgarian Split Squats
95x5
115x3
135x3
155x3

Hip Thrusts
135x10
225x10
275x10
325x10 (with peak contraction hold on last rep)
345x10  (with peak contraction hold on last rep)

3 Rounds for time
10 Wall Squats with 50s
15 Swiss Curls
Time: 5:00

Leg Extension - 3x15.....160

The pause bulgarians is kind of new, it was tough.  You pause on a pad (to protect the knees) for a second then return, 155 for 3 reps was really tough.  The last two sets of the hip thrusts I held the top position for as long as possible, it burned a lot, also 345 for 10 reps was a pr.  The timed portion was a decent quick burner.

Upper Body

Wide Hammer Strength Bench Press
warmup
90x8
180x8
230x8
work sets
270x10
270x8
drop set (270x8, 180x7, 90x8)

Cable Row
30x10
32x10
32x10
drop set (32x10, 28x6, 24x6)

Superset
Pushdown - 20x12x 22x12, 24x12
Close Pushups - 12, 10, 8

DB Curl - 3x8....22.5s
Hammer Curls - 22.5sx8, 6, 6

Barbell Holds - 225.....3x max time

Good workout, good pump.

Upper Body

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets
5x3 with 220

Push Press/Push Jerk/Split Jerk
95
135
155
185

Superset
Wide Pullups - 10, 10, 8
Chinups - 5, 4, 4

Pallof Press With bar - 3x10......27.5

Face Pull - 3x12.....47.5

The 220 was heavy but I was also sore from my last upper body day.  The mini complex was mostly for fun, 185 was the only challenging set.

Legs

Split Squats
95x5
135x5
185x5
205x5
225x5

Sled Press
340x10
360x10
380x10

Single Leg Hip Thrusts - 3x12

100 Travelling Lunges

Happy with 225 on split squats but it was super heavy.

Upper Body

Worked out with Brett today, so strayed a bit from my original plan.

Bench Press
115x8
165x8
185x8
205x8
205x8
massive drop set (185x8, 155x8, 135x4, 115x4)

Cable Row
180x8
180x8
massive drop set (180x8, 140x8, 120x6, 100x6)

Machine Fly
260x8
275x10
massive drop set (275x10, 230x8, 200x6, 170x4, 140x3)

Decline Cable Row
165x8
165x8
massive drop set (165x15, 135x8, 105x6, 75x15)

Fat Wide Pullups - 7, 7, 7

Holy burn like crazy!

Conditioning

Outside workout with my better half, a decently hot day as well.

1 minute pushups
post to post run
1 minute reverse lunges
post to post run
1 minute bicycle
post to post run
1 minute burpees
post to post run
(Repeat for one more set)

Rested as needed between rounds, it was a good workout, got winded especially on the burpee one.  Felt nice to be outside!

Upper Body

Bench Press
warm up
135x5
135x3
work sets
5x3 with 215

Reverse Band Bench Press - 3x3......275

Superset
Wide Pullups - 10, 8, 8
Chinups - 5, 4, 4

Tension Woodchop - 3x10.....22.5

External Rotations - 3x12

Legs

Leg Press
90x10
180x10
270x10
360x6
450x6
540x6

Superset
Travelling Lunges - 3x8.....115
DB Travelling Lunges - 3x8...35s

Front Squats
95x10
115x10
115x10

Single Leg Hip Thrusts - 3x10

Leg Extension - 3x12....120

Two extra reps on the leg presses at 540, felt good.  The superset was really tough.  The front squats, still relatively light, felt good too.  I would feel that annoying SI joint at the beginning, then it seemed to go away....what a slow healing process.

Upper Body

Wide Bench Press
135x12
155x12
175x12

Single Arm Cable Row - 3x12......42.5

Cable Lat Raise - 3x12.....4

Face Pull - 3x12.....42.5

Superset
DB Skullcrushers - 3x10.....30s
DB Neutral Bench Press - 3x10....30s

Incline Curls - 3x6.....25s
Incline Hammer Curls - 3x6.....25s

Fat Grip Farmers Walk with 50s, 3 times across gym and back

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
225x4
225x3

Slight Incline DB Bench Press
65sx8
75sx8
80sx8
85sx8

Superset
Wide Pullups - 10, 8, 7
Neutral Pullups - 6, 3, 3

Knees to Elbows - 10, 8, 8

Band External Rotations - 3x12