Legs

Bulgarian Split Squats
95x6
135x5
145x5
155x5

LB Back Squats
135x6
135x6
185x5
225x5
225x5 (+2x23 pound chains)

Superset
Glute Ham Raise - 3x6
Deadlifts (high hip, touch and go) - 3x12......135

100 Travelling Lunges

Tough workout, the back squats felt good, with the chains it would be 271 at lockout, 5 reps wasn't entirely easy, but nothing over the top hard either.  My 5 rep max back squat is 315 at the peak of a squat strength phase, so in relation to that it's bad, but this is also my first time squatting over 225 in many months, so I'll take it!

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
190x8

Single Arm Cable Row
55x8
65x8
65x8
65x8

Superset
Wide Grip Pullup - 3x5.....30
Wide Grip Pullup - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB French Press - 4x15.....50

Legs + Random

Hip Thrusts  - 3x20......225

For time
50 Floors on stairmaster
Run 0.50 on ecomill
Time: 19:42

Fat Grip Farmers Walk, across gym and back - 50s

Leg Elevated situps - 3x10

Upper Push

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

Incline DB Bench Press - 3x10.....70s

Superset
Lateral Raise - 3x10......25s
DB Military Press - 3x10.....25s

Cable Bench Pres
32.5x15
32.5x15
37.5x15

Reverse Grip Bench Press - 3x10.......115

Double Bicep Curl - 3x12.....20

Not so good on the pause bench presses but didn't do them the last couple days.

Legs

Squat Machine
90x8
180x8
270x8
360x8
410x8

Superset (warmed up with reverse lunge for 1 set of 8 per leg)
Reverse Lunge - 3x6.....135
LB Back Squat - 3x12.....135

Glute Ham Raise - 3x14

Superset
Leg Extension - 3x10.....190
Jump Squat - 3x10

Seated Hamstring Curl - 3x15.....70, 80, 90

Painful workout, the first superset was really tough, my hamstrings were already sore as well.

Upper Pull

Dual Handle Pulldown
60x8
80x8
80x8
80x8

Chest Supported Row
180x10
230x10
230x10
230x10

Superset
Wide Pullups - 3x8
Neutral Pullups - 3x4

Face Pull - 3x15.....57.5

Cable Reverse Fly - 3x20.....5

Overhead Tricep Extension - 4x15....50

Legs + Random

Single Hip Thrust
25x10
50x10
50x10
50x10

For time
Calorie Row - 20-15-10-5
Ecomill Run - 0.20-0.15-0.10-0.05
Burpees - 20-15-10-5
Time: 18:40

Fat Grip DB Romanian Deadlift - 3x10......50s

Kneeling Woodchop - 3x10.....27.5

Tough but good workout!

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx6

Incline Bench Press - 3x10.....135

Superset
Cable Fly - 18x10, 8, 6
Pushups - 10, 8, 6

Machine Lat Raise
75x15
80x15
80x15

Dips - 3x17

Lying Cable Curl with hold at peak contraction, 3x10...forget weights

Legs

Leg Press
180x15
270x15
360x15
360x15

Travelling Lunge - 3x12.....115

Glute Ham Raise - 3x13

Supersets
leg extension - 3x15....170
Hamstring Curl - 3x15......80

Lunges were flipping hard, but felt good!

Upper Pull

Workout with trainer today, let me design this one.

Weighted Wide Pullups
bwx8
30x6
30x6
30x6

Superset
TRX Row - 4x12
BO Reverse Flies - 20sx10, 10, 8 8

HS Row
200x10
220x10
220x10
220x10

HS Pulldown
180x10
200x10
200x10
200x10

TRX Y's - 4x12

Pushdown - 52.5x15, 57.5x15, 15, 15

Legs + Random

Single Leg Hip Thrust
35x10
45x10
50x10

Prowler, push there and drag forwards back
180
270
315
315

Trap Bar Hold, 3x max time
290
340
340

Pallof Press with bar - 3x10......32.5

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx4

Incline Bench Press - 135x10, 10, 8

Superset
Incline DB Fly - 35sx10, 8, 8
Incline DB Bench - 35sx8, 6 6

Cable Lat Raise - 3x15......6

Close Grip Floor Press - 3x10......135

DB Curls - 3x12......25s

Legs

First workout in week, sickness blows.

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

10-9-8-7-6-5-4-3-2-1 reps for time of
Split Squats, right leg - 50s
Split Squats, left leg - 50s
Time: 8:40

Glute Ham Raises - 3x12

Leg Extension - 3x15.....170
Hamstring Curl - 3x15....80

Good first workout back!

Multiple workouts

Forget most of workout due to late update, had some sore workouts from squatting 225 for 10, but otherwise good week!

Legs and Random

Single Leg Hip Thrust
25x10
35x10
45x10

For time
Run - 0.25, 0.2, 0.15, 0.1, 0.05.....miles on ecomill
Burpees - 25, 20, 15, 10, 5
Time - 20:28

Plate Holds 3x max time with a 10 and 25 held together

Incline Hip Raise - 3x10

Tough timed workout, glad when it ended!

Upper Push

Pause Bench Press
warm up
135x3
135x1
185x3
205x2
work sets
225x2
225x2
225x1

Handstand Pushups - 8, 8, 7

Single Arm Incline Bench Press
50x12
50x10
50x10

Superset
Cable Fly - 3x10.....30
Cable Bench Press - 3x10.....30

Close Grip Pushups - 3x12

DB Curls - 3x12....25s