Pull

Superset
Snatch Grip Deadlift from Blocks (touch and go) - 135x10, 155x10, 175x10, 195x10
Snatch Grip Shrugs - 135x10, 155x10, 175x10, 195x10

Standing Cable Row
52.5x8
62.5x8
67.5x8
67.5x8

Straight Arm Pulldown - 47.5x10, 57.5x10, 10, 10
Chinups - 7, 6, 5, 5

Reverse Cable Fly
10x15
12.5x10
12.5x10
12.5x10

TRX Bicep Curl - 3x12

Reverse Wrist Curl - 55x10, 45x10, 45x9

Upper Pull

A nasty stomach bug took me out of commission for two days, so this workout I kept it simple

Pulldown
120x10
140x10
140x10
140x10

Cable Row - 4x10.....135

Chinups - 4x10

Reverse Fly - 4x15.....10

Wrist Curl with hold - 3x12....110

Machine Curl - 3x12

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 Pulldown
120x8
140x8
160x8
200x8

Single Arm Cable Row
50x8
57.5x8
65x88
65x8

Superset
Wide Pullups - 4x8
Chinups - 6, 5, 5, 5

Reverse Cable Fly - 4x12....10
TRX Row - 4x15

Face Pull with hold - 4x12.....42.5

R-and Curls - 4x30 seconds.....38, 32, 31, 27

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

Upper Pull

One Arm Kneeling Pulldown
20x8
26x8
30x8
32x8

Wide Neutral Cable Row
120x8
135x8
150x8
165x8

Superset
Wide Pullups - 3x10
Chinups - 5, 4, 3

Face Pull
52.5x12
57.5x12
57.5x12

Reverse Fly (high to low)
10x15
12.5x15
12.5x15

Rope Pushdown - 47.5x12, 12, 10, 10

Upper Pull

Single Arm Pulldown
22x8
26x8
28x8
30x8

Chest Supported Row (to mid back) - 4x10.......190

Superset
Wide Pullups - 3x10
Chinups - 3x4

Face Pull - 3x15....57.5

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

Overhead Rope Extension - 4x12.....52.5

Bench + Pull

Going into this workout with a nasty headeache, wasn't sure what to expect.

Bench Press
135x5
135x2
185x3
205x2
work sets
225x5
225x2 (??)
225x4

C2B Wide Pullups - 4x6

Cable Row
30x8
32x8
32x8
32x8

Superset
Kneeling Pulldown - 3x12.....40
Chinups - 5, 5, 4

Reverse Fly - 3x15.....7.5

The second working set on bench press was a loss of concentration, my headache was distracting, i accidentally hit the safety, and somehow had an uneven grip.  While it did feel heavier today, because I got 4 reps on the last set prove set 2 was a fluke.

Bench + Pull

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

Wide Pulldown
32x8
38x8
38x8
38x8

Leaning Cable Row
150x8
165x8
165x8

Chinups - 3x8
TRX Row- 3x10

Reverse Fly - 3x12.....6

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!

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

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

Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
work sets
215x5
215x5
215x3

Cable Row
30x8
36x8
38x8
38x8

C2B Chinups - 8, 6, 6

Superset
Straight Arm Pulldown - 3x10......42.5
Kneeling Pulldown - 3x8.....36

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

Bench + Pull

Day 3, bench press then hammer my back.

Bench Press
135x5
135x3
185x5
work sets - 3x5......205

Weighted Chinups - 3x5......50

Chest Supported Single Arm Row
90x8
115x8
135x8

Superset
Wide Neutral Pullups - 3x10
Standing Cable Row - 67.5x10, 75x10, 10

Face Pull - 3x15......57.5

I am sore almost everywhere!

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.

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

Upper Body

Handstand Pushups - 12, 10, 10

Neutral Pulldown - 3x12.....120

For time

10 Wide Dips

6 Chinups

Time: 5:35

Alternate Sets

Machine Pushdown - 3x12....165

Preacher Curl - 3x12....75

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
215x5
215x4

For time
205 Bench Press - 16 reps
40 Chinups
Time: 11:26

Cable Row
160x8
180x8
180x6

Pallof Press (bar)
27.5x10
32.5x10
32.5x10

Cable Reverse Fly - 3x2....6

I bet I could have gotten 5 reps on the final set at 215, however I was alone and didn't have the safeties in place.  The timed portion was done before broken in 8 rounds, this time done straight which is harder, felt good though.

Upper Body

Incline Bench Press - 3x12.....115

Cable Row - 3x12.....30

set a clock for 10 minutes, perform 40 chinups and in remaining time do as many pushups are possible - score was 62 pushups

Alternate sets
Overhead Rope Extension - 3x12....47.5
Cable Curl - 3x12....10