Upper Push

Worked out with Ryan and Brett today, let them call the workout (more Ryan)

DB Bench Press
80sx6
90sx6
100sx5

Incline Cable Bench Press
37.5x10
47.5x10
52.5x10
52.5x10

HS bench Press
140x8
160x8
160x8
160x8

Machine Tricep Extension - 135x10, 150x10, 165x10, 165x10

Cable Kickback - 12.5x10, 17.5x10, 20x10, 22.5x10

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

Worked out with Matt and Harrison, a lower key workout.

Incline Smith Machine Bench
90x8
140x8
160x6
160x5

Superset
Wide Hammer Strength Bench Press - 180x10, 230x10, 270x8
Hammer Strength Shoulder Press - 90x8, 70x8, 70x8

Cable Fly
30x10
35x10
35x10

French Press - 65x12, 75x12, 12

DB Skullcrushers, totals 200 reps, sets broken as needed
30sx25
20sx75
17.5sx50
15sx50

Last part was Harrison's idea, quite the burner.

Upper Push

Bench Press
warmup
135x5
135x3
185x5
work sets
4x5......210

DB Bench Press
70sx8
80sx8
90sx8
90sx7

Hammer Strength Incline Bench
190x8
190x8
210x8
drop set, 190x8, 140x6, 90x6

Superset
Machine Lat Raise - 80x12, 95x12, 12
Machine Shoulder Press - 90x8, 95x8, 8

Pushdown - 4x15.....52.5

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

Decline Bench Press
135x5
185x5
225x3
245x3
255x3
225x5

Handstand Pushups - 8, 7, 7, 7

Superset
DB Incline Fly - 4x10.....40s
DB Incline Bench Press - 4x10....40s

HS Bench Press - 3x8....140

Dips, 21 style.....3 sets with 6

R-Band Pushdown - 4x30 seconds.....35, 28, 28, 28

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

DB Bench Press
70sx6
80sx6
90sx6
100sx6

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

Superset
Cable fly with Hold - 3x10....32.5
Cable Bench Press - 3x10....32.5

Iron Cross - 3x7....12.5s

Eccentric Skullcrusher, concentric Neutral Bench press - 3x6....40s

Lying Cable Curl - 4x12....47.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4 (got 5, but had slight assistance on 5th rep)

HS Incline Bench Press
90x8
110x8
130x8
130x8

Supsert
Cable Fly with Pause - 3x10....27.5
Cable Bench Press - 3x10.....27.5

KB Military Press - 3x15......25s

DB Neutral Bench Press - 3x12.....50s

Lying Cable Curl - 3x12.....47.5

I believe I would have gotten 5 reps on the db bench presses, but the spotter jumped in a little quick!

Upper Body

HS Bench Press
90x10
110x10
drop set (130x10, 110x6, 90x6

Neutral Pulldown
120x10
140x10
drop set (140x10, 120x5, 100x5)

Superset
Reverse Pushdown - 3x10....52.5
Pushdown- 52.5x10, 8, 6

DB Curl - 3x10....25s
Double Bicep Curl - 3x8.....17.5

Wrist Curl - 115x10, 130x8, 7

Upper Body

HS Incline Bench Press
90x10
110x10
drop set (130x10, 110x6, 90x6)

Cable Row
32x10
32x10
drop set (32x10, 28x6, 24x5)

Superset
Overhead Rope Extension - 52.5x10, 8, 10
Handle Tricep Pushups - 10, 8, 8

DB Curls - 22.5sx9, 9, 9
Hammer Curls - 22.5sx9, 7, 7

Wrist Curl - 3x10.....115
Hold - 3xmax time with 115

Upper Body

Hammer Strength Bench Pres
90x10
110x10
drop set (130x10, 110x5, 90x5)

Neutral Pulldown
160x10
160x10
drop set (160x10, 120x6, 85x6)

Superset
Overhead Rope Extension - 3x10.....52.5
Rope Pushdown - 52.5x10, 10, 6

Superset
Preacher Curl - 3x10....80
Preacher Curl - 60x10, 8, 8

Farmers Walk - 3 trips there and back with 50s using fat grips

Upper Body

Wide Hammer Strength Bench Press
warmup
90x8
180x8
230x8
work sets
270x10
270x8
drop set (270x8, 180x7, 90x8)

Cable Row
30x10
32x10
32x10
drop set (32x10, 28x6, 24x6)

Superset
Pushdown - 20x12x 22x12, 24x12
Close Pushups - 12, 10, 8

DB Curl - 3x8....22.5s
Hammer Curls - 22.5sx8, 6, 6

Barbell Holds - 225.....3x max time

Good workout, good pump.

Full Body

Went to a new gym to workout with brother so workout was random.

Lying HS Bench Press
270x10
320x8
360x7

Chest Supported Row 3x5....forget weights

Weird leg Press
180x10
270x10
270x10
270x10

Decline Bench Press
135x8
205x8
225x6
245x5

Wide Pullups - 3x10

Leg Extension - 3x12......130

Run 1 mile - 10:30

Kind of fun working out in different gym.

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Pulldown
125x12
140x12
140x12

5 Rounds for time
6 Handstand Pushups
10 TRX Rows
Time: 7:56

Alternate Sets
DB Skullcrusher - 3x12....25s
Cable Curl - 3x12.....42.5

Not bad, the handstand pushups, like always, get hard fast.

Upper Body

Incline DB Bench Press
60sx12
70sx12
70sx10

Cable Row
32x12
32x12
32x10

Close HS Bench Press - 3x12.....90

Cable Reverse Flies - 3x12.....6

Alternate Sets
Pushdown - 3x12....65
DB Curls - 3x12....25s

Upper Body

Trying to find what doesn't bother my shoulder still.

Narrow HS Bench Press
90x8
140x8
140x8
140x8

Cable Row
30x8
32x8
34x8

Smith Machine Rack Lockout
140x5
180x5
200x5
200x5

Single Arm HS Row
180x8
230x8
270x8

Swiss Rollout - 15, 12, 12

Upper Body

HS Incline Bench Press
90x12
140x12
140x12

Neutral Pullups - 3x13

Machine Flies - 3x12....240

Face Pull
50x12
57.5x12
57.5x12

Alternate Sets
Skullcrushers - 70x12, 10, 10
DB Curls - 3x12......22.5s

High rep pullups suck!

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Wide Pulldown - 32x12, 10, 10

Cable Fly - 3x12....20

Band Pull Apart - 3x12...black

Alternate Sets
Pushdown - 3x12...62.5
Cable Curl - 10x12, 12, 12x12

Upper Body

HS Bench Press

90x12

110x12

110x12

Neutral Pullups - 3x13

Machine Fly - 3x12....210

Band Pull Apart - 3x12

Alternate Sets

Machine Pushdown - 3x12....150

Machine Incline Curl - 3x12...50