Bench + Push

Bench Press
warmup
135x5
135x2
185x3
205x2
225x1
work sets
235x3
235x3
235x3
235x2
235x2

Incline Bench Press - 3x6....155

Superset
DB Shoulder Press - 55sx8, 6, 6
Seated Lateral Raises - 3x10.....15s

Machine Incline Neutral Bench
120x6
135x6
150x6

Handle Pushups - 15, 15, 12

Very happy with bench press today!

Bench + Arms

Bench Press
warmup
135x5
135x2
185x3
work sets - 3x8......200

Supersets
Pushdown - 62.5x8, 72.5x8, 77.5x8
Lying Cable Curl (with hold at peak contration) - 42.5x8, 47.5x8, 52.5x8

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

Overhead Rope Extension - 3x10.....52.5
DB Skullcrushers - 20sx10, 8, 8

DB Wrist Curl - 3x10.....25s

Legs + Random

Single Leg Hip Thrust
BWx10
20x10
25x10
30x10

For time
Prowler push there and back for 4 sets at 270
Time: 10:16

Overhead Squats - 3x10.....45

Shoulder tap - 3x10

Good workout, overhead squats were kept light to slowly get back into the grove, 45 pounds was pretty light but got full range of motion.

Bench + Pull

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

Single Arm Cable Row
57.5x8
62.5x8
62.5x8

C2B Chinups - 8, 7, 7

Superset
Face Pull - 3x10.....47.5
Kneeling Pulldown - 40x10, 8, 8

Lying Reverse Fly - 3x15....12.5

Happy with bench press today!

Legs

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

High Leg Press
180x10
360x10
540x10
540x7

Superset
Glute Ham Raise - 3x6
High Hip Deadlift (tough and go) - 135

100 leg extensions with 150

225 on split squats was shakey and tough.  The high hip deadlift is essentially a romanian deadlift that touches the ground, really stretches out the hamstrings.

Bench + Push

Time to finally increase this one

bench press
warmup
135x5
135x2
185x3
205x2
225x1
work sets
235x3
235x2
235x2
235x2
235x2

Incline Bench Press - 3x6......145

Superset
DB Shoulder Press - 3x8.....50s
Seated Lateral Raise - 3x10.....15s

Incline Neutral Bench Press
70sx6
70sx5
70sx5

Handle Pushups - 15, 12, 11

about expected, good workout!

Conditioning

3 rounds, untimed
10 burpees
10 alternating swings - 50 (10 per arm)
150 row
10 high stepups per leg

4 sets of max effort ecomill sprints

Bench + Arms

Bench Press
warmup
135x5
135x2
185x3
work sets
200x8
200x7
200x6

Supersets
DB Skullcrushers - 3x8.....40s
KB Hammer Curls - 25sx8, 30sx7, 25sx8

Lying Cable Curl with hold - 35x10, 40x8, 45x8
DB Curl - 3x8....22.5s

Overhead Rope Extension - 47.5x10, 52.5x10, 10
Rope Pushdown - 47.5x10, 52.5x10, 10

DB Wrist Curl - 20xs10, 25sx10, 10

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
415x10

3 Rounds for time
Prowler Push there and back - 270
10 Box Jumps - roughly 37 inches
Time: 11:46

5 Minutes Farmers Walk - 45 pound plates
12 trips across gym

Deadbug - 3x10,...27.5

PR on hip thrusts, timed part was one sweaty workout, fun though.

Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
220x5
220x5
220x4

Neutral Pulldown
150x8
170x8
190x7
190x6

Single Arm DB Row - 3x8.....75

Superset
Straight Pulldown - 3x10.....47.5
Chinups - 6, 5, 5

Reverse Fly - 3x15......7.5

Legs

Split Squats
30sx8
50sx8
50sx8
50sx8

Continuous Goblet Squats
50x10
60x10
70x10
80x10

Deficit Deadlifts (touch and go)
135x10
185x10
235x10

Jump Squats - 3x10
Leg Extension - 3x10.....140

Good workout, deficit deadlifts were tough.

Bench + Push

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets - 5x3......230

Spoto Press
220x3
220x2
220x2

Superset
DB Military Press - 40sx8, 8, 7
DB Push Press - 40sx8, 7, 8

Weighted Dips
50x6
55x6
55x6

Cable Fly - 3x15....16

Wow, considering the disaster of last week I was not expecting to get 3 reps on all 5 sets, felt awesome.

Conditioning

3 rounds, un timed
200 metre row
10 burpees
20 KB Swings

Box Jumps - 3x10.....37 inches

Prowler Sprints
90
180
270
315

Bench + Arms

Bench Press
warmup
135x5
135x3
185x3
work sets - 3x8....195

Supersets
DB Skullcrushers - 3x8......40s
Cable Curl - 52.5x8, 57.5x8, 8

DB Curl - 3x8....25s
Hammer Curl - 3x8.....25s

Rope Pushdown - 57.5x10, 62.5x10, 8
French Press - 50x10, 9, 8

Machine Bar Squeeze  -3x10.....105

Legs + Random

Single Leg Hip Thrusts
BWx10
15x10
20x10
25x10

Prowler (across gym)
180
360
450
450
450
270

Farmers walks (across gym and back), 3 sets with 75s

Leg Raise Hip Raise - 3x15

Good workout!

Bench + Pull

Bench Press

warmup

135x5

135x3

185x3

work sets - 3x5.....215

Single Arm Cable Row

52.5x8

62.5x8

62.5x8

Weighted Wide Pullups

40x5

45x5

50x5

Superset

Cable Row - 3x10.....32

Kneeling Pulldown - 3x8....40

Reverse Fly - 3x15.....7.5

Nice increase on bench press!

Legs

Sled Press - 3x10......300

Step ups
95x5
135x5
155x5
165x5

Tri set
Glute Ham Raise - 3x6
Swiss Curl - 3x15
KB Romanian Deadlift- 3x12.....50s

Superset
Jump Squats - 3x10
Leg Extension - 3x10....130

I reset the leg extension as 415 last time was maxing it out, I now go lower than before.  The triset felt good, tough but good.  The last superset burned like crazy.

Bench + Push

Sick workout day, of course on a bench day, so I was nervous going in.

Bench Press
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x1

DB Bench Press
80sx6
90sx6
90sx5

DB Military Press - 40sx8, 8, 7
DB Push Press - 40s8, 6, 7

Weighted Dips - 3x6....45

Machine Fly - 3x15.....195

The rest of the routine went really well, but the strength portion with bench was a disaster, only did 4 sets and it was the worst yet.  I did have a bad stomach cramp and didn't eat well that weekend, I hope to make up for it next time it comes around.

Bench + Arms

Bench Press
135x5
135x3
work sets - 3x8.....190

Supersets
DB Skullcrushers - 3x7.....40s
Cable Curl - 47.5x8, 52.5x8, 8

DB Curl - 3x8....25s
DB Hammer Curl - 3x8.....25s

Overhead Rope Extension - 3x8...52.5
Rope Pushdown - 3x8.....52.5

Machine Squeeze - 3x10....90

Legs + Random

Tabata lying Hip Thrust - holding peak contraction on 'break'
Total of 67 reps

Prowler Drop set starting at 405
Time: 11:53

DB Farmers Walk - there and back with 70s

Cable Deadbug
22.5x10
27.5x10
27.5x10

Good workout, 8 reps higher on the hip thrust tabata style.  The drop set was killer, but I enjoy doing that with the prowler, good workout!

Bench + Pull

Bench Press
warmup
135x5
135x3
185x3
work sets
215x5
215x5
215x4

Weighted Wide Pullups
40x5
45x5
50x5

Single Arm HS Row - 3x8......135

Superset
Chinups - 10, 8, 8
Standing Cable Row - 3x10....67.5

Reverse Fly - 3x15.....7.5