Upper Pull

Pulldown
140x8
160x8
180x8
200x6

High to Low Hammer Strength Row
180x8
230x8
250x8
250x8

Kneeling Straight Arm Pulldown - 37.5x10, 42.5x10, 47.5x10, 52.5x10
Chinups - 6, 5, 5, 5

TRX Y's - 4x12
TRX Rows - 4x15

Farmers Walks - across gym and back with 65s, 3 sets

Machine Preacher Curl - 45x15, 15, 55x15, 15

Upper Pull

Wide Pullups - 4x12

Single Arm Cable Row
52.5x8
62.5x8
65x8
65x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

HS Row (high to low) - 4x12.....180

Prowler Rope Pull, seated, one length of rope, 1 set at 180, two sets at 225

Upper Pull

Wide Pulldown
32x8
36x8
38x8
40x8

Wide Pullups with hold at peak contraction - 4x8

HS Row
140x12
160x12
160x12
160x12

TRX Y's - 4x12
TRX Rows - 4x15

Cable Reverse Fly - 4x15......10

Wrist Curl with hold - 4x12....100

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x5

Cable Row with hold at peak contraction - 4x8....26

Superset
TRX Y's - 4x12
TRX Row - 4x15

Kneeling straight arm Pulldown - 4x12.....42.5
Wide Pullups - 4x6

Cable Reverse Fly
12.5x10
10x15
10x15
10x15

Superset
Lying Curl - 3x12...42.5
TRX Curl - 3x12

Upper Pull

Wide Pullups with Pause - 8, 7, 7, 7

Single Arm Cable Row
52.5x8
57.5x8
57.8x8
57.5x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

Kneeling Straight Arm Pulldown with max peak contraction hold on last rep - 3x15.....27.5

BB Curls - 5x15......45

Pull

Wide Pulldown with hold
22x8
26x8
28x8
30x8

Superset
TRX Y's - 3x12
TRX Rows - 3x15

Chinups with hold - 8, 6, 5
Straight Arm Pulldown - 3x10....52.5

Rope Upright Row - 3x10.....52.5

BB Curls - 75 reps with 45

oddly fun workout!

Pull

Gabbie's day.

DAY 18 – PULL

Perform the following consecutively with little to no rest in between exercises– 3 sets 
A1) Wide Grip Pull Ups to failure
A2) Supinated Chin Ups to failure
A3) Neutral Grip Chin Ups to failure

* Use assisted or bands as needed – or conversely add weight

B1) Conventional Deadlift 5 x 5

C1) Single Arm TRX Row with Rotation 4 x 15 (each arm) (https://www.youtube.com/watch?v=af99gQhWcJA) - here is a guy pretty much doing it, you get the idea
C2) TRX ‘T’ 4 x 15
C3) TRX Body Row 4 x 20

D1) Hammer Curls 4 x 12
D2) Decline Bicep Curls 4 x 12

* last set of decline curls is a drop set (option to change to standing curls if more convenient)

E1) Combat Rope Sled Pull 5 x 25 yard pulls – work your way up to your max

Pull

Eric's day today.

3 rounds for time
15 Sumo Deadlift High Pull - 50 kettlebell
15 Ball Slam - 30 lbs (bounced)
Time: 4:53

HS Row - 5x20.....90

HS Row (high to low)
90x15
140x15
160x15
160x15

Triset
Rope Straight Arm Pulldown - 3x10....50
Dual Pulley Pulldown - 3x10....50
Wide Pullups - 4, 3, 3

Wide Grip Curl - 35x12, 10, 8, 6
Regular Grip Curl - 35x12, 10, 8, 6
Close Grip Curl - 35x12, 10, 8, 6

For time
1000 metre row
60 TRX rows
30 TRX y's
Time - 10:16

Upper Body

Cable Bench
32.5x12
42.5x12
47.5x12

Cable Row - 3x12.....30

Arnold Press - 3x12.....25s

TRX Y's - 3x12

Supersets
Reverse Grip Pushdown - 52.5x10,10, 10
Pushdown - 52.5x10, 8, 8

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

Plate Hold - 35s for max time

Rock Climbing Pullups - 10, 8, 8

Going to try and make more of an effort to work on my grip and finger strength.  The plate holds were with a 35 pound bumper, no groove so it was tough for me.  The rock pullups were cool, back and arms were fine, it was all fingers.

Upper Body

Wide Bench Press
135x12
155x12
175x10

Kneeling Pulldown
28x12
28x10
28x10

Ring Dips - 3x15

TRX Y's - 3x10

Alternate Sets
Overhead Rope Extensions - 3x12.....52.5
Cable Curl - 3x12....forget weights

Good workout

Upper Push

Last minute schedule changes means I was a tad rushed for this workout because I had less time!

DB Bench Press
60sx8
75sx8
85sx8
95sx7

Superset
TRX Flies - 10, 7, 7
Pushups - 8, 7, 7

HS Bench Press Wide - 3x12.....180

Rope Pushdown - 50x15, 15, 12

Wow, those flies really sapped my strength for the pushups.

Upper Body

Incline DB Bench Press (slight incline)
65sx8
75sx8
80sx8
85sx5

HS Row (high to low)
160x8
210x8
210x8
210x8

Superset
TRX Flies - 10, 8, 8
Pushups - 15, 7, 7

Superset
Pulldowns - 60x10, 8, 8 (double cabled one)
Chinups - 6, 4, 3

Pushdowns - 65x10, 72.5x10, 10

Peak Curls - 55x10, 8 8

Good workout!

Upper Push

Back at it, took some time off to let my shoulder heal.

DB Bench Press
65sx8
75sx6
85sx6
90sx5

Decline Bench Press
135x8 (all pause reps)
185x5 (all pause reps)
205x4 (regular reps)

TRX Flies - 10, 10, 8

Pushdowns - 42.5x12, 52.5x12, 62.5x10

Glad to be back, pause bench press just because, made the regular set at 205 harder than it normally would.

Upper Push

DB Military Press
35sx8
45sx6
55sx6
60sx5

Superset
Machine Fly - 180x10, 210x10, 8
Pushups - 20, 10, 6

TRX Fly - 10, 8, 8

Decline Machine Bench - 3x10.....160

Pushdowns - 50x12, 57.5x12, 65x12

Full Body

Once again ditching that split I was on, maybe, we'll see.

Deadlifts (resetting each time)
225x5
275x5
315x5
315x5
315x5

Alternate Sets
Box Jumps - 3x6....however high the step went
Handstand Pushups - 15, 10, 10

TRX Flies - 10, 7, 7

The 3 sets at 315 for 5 reps resetting simply sucks, 5 reps when you aren't doing touch and go takes a while per set and just hurts, good hurt though.  The box jumps were too easy really, there is another area where I think the boxes are higher and if those aren't hard enough then I'll have to start holding some dumbbells.  I liked how the handstand pushups went, this gym is much busier then I am used too and few know I actually work there so the weird looks I get kipping up into a handstand are priceless.  TRX flies hurt more then usual, but again good hurt.

Upper Push

My legs are painfully sore.  Thursday was my leg day, which was tough in it's own right, but then yesterday I went on a hike that ended up being 3.5 hours long, most likely covering over 10km.  So today they are simply useless, very sore and stiff especially my hamtrings.  Oh well on to a upper push day.

Rack Bench Press
205x5
225x5
245x3
265x3
275x3

Superset
Incline DB Bench Press - 60sx10, 65sx10, 70sx10
Dips - 12, 9, 8

TRX Flies - 8, 8, 9

TRX Tricep Extensions - 3x10

I haven't done rack bench press in a while, 275 for a triple is the most I have ever done, but that was only once and I did try on occasions after that to match but couldn't.  So I am pleased I was able to match my pr on a lift that I haven't done in several months, maybe even a year as it was around this time I think that my elbow got injured, maybe even over a year now, and I haven't been doing as much heavy chest work until the last few months.  I took a video of the last 4 sets on that exercise and the trx flies, I mainly wanted to check my depth on there and see how my form looks.  I go deeper than I thought but maybe bend my elbows too much.  Here is a video of how they should look;

http://www.youtube.com/watch?v=SoPzZhNVTPk

And here is my video (this is set number 2);

http://www.youtube.com/watch?v=0CsIakpfT24&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

So not too bad actually.  I have no clue why I did 9 on the last set, must have felt inspired

Upper Push

Legs....sore, back.....sore, traps.....sore, all good sore, but shit.

R-Band Bench Press (blue band)
115x8
135x8
155x8
175x5

Superset
TRX Flies - 8, 8, 8
TRX Pushups - 5, 6, 6

Incline DB Flies - 45sx10, 50sx10, 55sx10

TRX Tricep Extensions - 3x10

I may have been able to get 6 reps on the bench press if I had a spotter, maybe.  Those trx flies hurt so much last day I decided to make them harder but supersetting them with pushups, so it's one giant superset.....holy shit that hurt.

Upper Push

DB Bench Press
60sx8
70sx6
80sx5
90sx5
90sx5

Superset
Cable Flies - 60sx10, 70x10, 80x10
Cable Bench Press - 60x10, 70x10, 80x5

TRX Flies - 3x8.....bw

TRX Tricep Extensions - 3x10.....bw

TRX flies I read the other day are considered the best chest move, while I dislike articles that claim one move is the best, I used to this exercise but stopped, so it sparked the interest again.  This is a very advanced exercise and I love it, and damn that last one burned like crazy.