Upper Push

DB Shoulder Press
50sx6
60sx6
70sx6
70sx6

Wide Hammer Strength Bench Press
180x8
270x8
270x8
270x8

Cable Crossover with hold
32.5x10
35x10
37.5x10
37.5x10

Handstand Pushups - 10, 8, 8
Pushups off knuckles - 3x12

Incline Neutral Bench Press - 3x10.....50s

Overhead Rope Extension - 3x15.....52.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

DB Shoulder Press - 4x8......60s

Cable Fly - 4x10.....35
Cable Bench Press - 4x10......35

Handle Pushups - 15, 15, 12

Incline Neutral DB Bench Press - 50sx10, 8, 7
Pushdown - 52.5x12, 10, 10

The 100s I got without a handoff, surprised me a bit as I hadn't even gotten 6 with a handoff, not bad.

Upper Push

DB Shoulder Press
50sx6
60sx6
65sx6
70sx6

HS Wide Bench Press
180x8
270x8
290x8
290x8

Superset
DB incline Flies - 4x10.....45s
DB Incline Bench Press - 4x10......45s

Pushup complex (2 diamond pushups, 2 regular, 2 L, 2 L, 2 5 second iso holds)....did 4 sets

Plate Squeeze with twist - 4x8.....5s

Superset
Overhead Rope Extension - 4x10.....47.5
Rope Pushdown - 4x10.....47.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx5

HS Incline Bench Press
90x8
140x8
140x8
140x8

Cable Fly dropset
32.5x10, 10, 10
27.5x10, 10, 10

DB Shoulder Press (45 seconds rest between sets) - 7x10.....35s

Wide HS Bench Press dropset
280x7
230x5
180x5
90x10

Supserset
Overhead Rope Extension - 4x10....45
Rope Pushdown - 4x10....45

Upper Push

Pause Bench Press - 4x5.....185

Cable Crossover with hold - 4x10.....32.5

DB Shoulder Press - 7x10 with 45 seconds rest between sets, all done with 30s

Wide Bench Press - 3x21s with 95

Plate Squeeze - 40 reps with 10s broken up as needed.

Superset
Pushdown - 3x12.....62.5
DB French Press - 3x12.....50

Push

The managers day.

A1) BB or DB Neutral Chest Press (80% 1 RMax) 3reps x 10 sets
Drop to 50% and finish with AMRAP

Cable Fly or DB fly Bench
B1) Incline (80% 1 RMax) 3reps x 7 sets
B2) Decline (80% 1 RMax) 3reps x 7 sets
B3) Neutral (80% 1 RMax) 3reps x 7 sets

C1) Barbell Shoulder Press (60% 1 RMax) 5reps x 6 sets
C2) Incline shoulder press (60% 1 RMax) 5reps x 6 sets

D1) Tricep Dips (BW/Weighted) 10 reps x 3sets
Drop weight and finish with AMRAP or use assistance to complete

D2) Incline Close Grip push up – bench bar whatever (BW/Weighted?) 10 reps x 3sets

E1) Dumbbell pullover (80% 1 RMax) 3reps x 3 sets
E2) Burpee High Fives (find someone and high 5 every time. If you do not complete the high 5. It doesn't count. If no one is there use your imagination.) 10 reps x 3 sets

Push

Christian is the only one who wanted to be in the pictures, but this was a Brett day.

Triset
Bench Press with very slow negative - 155x6, 6, 5, 175x5, 6
Clap Pushups - 5x8, 8, 6, 6, 6
Lying med Ball throw - 5x15.....20

Triset
DB Shoulder Press - 4x8.....45s
Steep Incline Bench Press - 45sx8, 7, 6, 5
Incline Bench Press - 45sx8, 6, 5, 3

Triset
Skullcrusher - 45x8, 55x8, 8, 8, 8
Close Grip Bench - 135x6, 155x5, 5, 5, 4
Skullcrusher - 45x8, 55x6, 6, 6, 4

Superset
DB Flies - 1 1/2 reps - 4x12....20s
Incline Cable Bench - 4x12.....22.5

Good burner, one of my more favourite chest days!

Push

Trisets
Reverse Grip Pushups off bar - 30, 25, 20, 15, 10, 10
Incline Bench Press - 3x12....95, 50sx10, 8, 8
Plate Squeeze with rotation - 5s for 5 reps per side (6 sets)

Upright Row - 5x15.....65
Neutral Shoulder Press - 30sx12, 35sx10, 10, 10, 10
Telle-Lateral Raise - 5x8....15s

Dips - 4x15
Standing French Press - 50x10, 6, 6, 6
California Press - 45x10, 10, 8, 8

1 minute of sally up challenge with pushups - 3 sets
Iron Cross - 3x8....10s
Skullcrushers - 3x12.....20s

Oddly fun!

Upper Push

Rack Bench Press
warmup
135x5
185x5
work sets
225x3
245x3
265x3

Squeeze Press - 4x8 with two tens

Superset
Cable Fly with hold - 3x10.....25
Cable Bench Press - 3x10.....25

DB Shoulder Press - 3x15......25s

Reverse Grip Bench Press - 3x12.....115

Rope Cable Curl - 4x12.....32.5

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.

Bench + Push

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

Incline Bench Press - 3x6......165

Superset
DB Shoulder Press - 55sx8, 7, 7
Seated Lat Raise - 3x10.....15s

Incline Neutral DB Bench - 70sx6, 6, 5

Handle Pushups - 15, 15, 13

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 + 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!

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x3
225x3
230x3

DB Shoulder Press
50sx5
60sx6
70sx5
70sx5

Superset
Wide Pullups - 3x10
Standing Cable Row - 62.5x10, 67.5x10, 10

Ab Rollouts - 3x12

Band External Rotations - 3x12

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
235x2

DB Shoulder Press
50sx6
60sx6
70sx5
70sx4

Superset
Cable Row - 3x8......36
Wide Pullups - 6, 5, 4

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

Band External Rotation - 3x12

Didn't feel like a timed portion today, but good workout!

Upper Body

DB Shoulder Press - 3x12....50s

Wide Pulldown - 3x12......30

For time
30 Wide Pullups
50 Dips
Time: 6:26

Alternate Sets
DB Skullcrushers - 3x12....25s
KB Hammer Curls - 3x12....20s

Upper Body

I felt like shit today, it was an insanely long work day, plus I just didn't feel right, like me head was in a fog, buuut I still have to see what I got.

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

Pulldown
145x8
165x8
185x8

DB Shoulder Press - 3x8.....60s

Cable Row
30x8
32x8
34x8

Plank to Pushup - 3x10

Wow, even with feeling like crap I was still able to do 3 sets of 4 reps at 205 on pause bench, doing sets of 3 last time, I actually felt better when I was done this.  I dislike any kind of plank movement, but they are affective.

Upper Body

Cable Bench Press
22x12
26x12
28x12

Neutral Pullups - 3x12

DB Shoulder Press - 3x12....50s

BO Reverse Fly - 3x12.....25s

Alternate Sets
Overhead Tricep Extension - 35x12, 40x12, 45x12
Incline Curls - 3x12....20s

Upper Body

Floor Press
warm up sets
135x10
work sets
185x6
205x6
225x5

Neutral Pulldown
160x8
180x8
200x6

DB Shoulder Press
50sx8
60sx8
60sx8

Single Cable Row
42.5x8
50x8
60x8

Alternate Sets
DB French Press - 60x8, 65x8, 70x8
Rotating DB Curls - 35sx8, 40sx8, 45sx7

Last time I did floor press I only got 5 reps at 215, so today was a pr and it was without a spotter, good workout!

Upper Body

Cable Bench with bar
32.5x12
37.5x12
42.5x12

Neutral Grip Pullups - 13, 13, 13

DB Shoulder Press - 50sx12, 12, 10

Band Pull Aparts - 3x12

alternate sets
Rope Pushdown - forget weights, 3x12
Double Cable Curl - 22.5x8, 17.5x12, 12

Improved on the neutral pullups, good pump workout