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

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

Decided to slightly tweak my program, was also fighting a bug the last few days so working out wasn't at the top of my agenda.

Rack Bench Press
135x5
185x5
225x3
255x3
265x3
275x3

Handstand Pushups - 8, 6, 6, 6

Cable Crossover with hold - 4x10.....37.5

Incline DB Bench Press - 21s - 3 sets with 45s

Dips - 21 style (first set with 5, second and third with 6)

Machine Skullcrusher drop set
90x12, 105x12, 12
75x12, 105x8, 8

Push

Finally, my day, time to watch everyone suffer, after having done the workout myself of course.

Push Press
135x3
155x3
185x3
195x2
185x3

Handstand Pushups x 10, 10, 8, 6

Superset
Bench Press - 5x15.....135
Lying Plate Squeeze - 5x8 with 10s

Triset
Neutral DB Bench Press - 45sx12, 50sx12, 10, 10
Overhead Rope Extension - 37..5x12, 42.5x10, 10, 10
Rope Pushdown - 37.5x12, 42.5x10, 10, 10

5 style Pushup (diamond + Regular + L + L + 5 second isometric hold = 1 rep)
1 set of 20 reps

Got good praise for this workout, it was fun but challenging.

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

Upper Push

Had some trouble with a minor back injury, feel good now, have been working out still but just didn't post, back to updating now!

Pause Bench Press
warmup
135x3
135x3
185x2
205x2
work sets - 3x2......215

Hanstand Pushups - 8,7, 6

Cable Bench Press - 3x15.....22

Incline Single Arm Bench Press - 3x10.....50

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

Pushdown - 3x12....62.5

I have changed my programming, this one doesn't have one focus just general fitness, my old bench press program felt really good and my bench finally progressed to ending with 5 sets of 3 with 235 (which I didn't post) and finally getting 5 reps with 225 (then 4 and 4).  Good working today!

Upper Body

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

Handstand Pushups - 8, 6, 6

Superset
Cable Row - 3x8,,,,36
Wide Pullups - 7, 6, 5

Pallof Press (bar) - 3x10.....27.5

Band External Rotation - 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

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

Bench Press
warm up
135x5
135x3
work sets
185x5
205x3
225x2
245x1
225x3

Wide Pulldown
32x8
36x8
38x8

Handstand Pushups from deficit (45 lb plates) - 7, 6, 5

BO Row
135x8
155x8
185x6

Leg Elevated Crunch - 3x10

That was one hard set at 245, but at least I didn't fail this time like last time.  I maybe could have gotten 8 reps on the handstand pushups first set but the plate slipped.

Upper Body

Superset
Incline Fly - 45sx10, 50sx8, 8
Incline DB Bench Press - 45sx10, 50sx8, 6

Chinups- 13, 12, 10

Handstand Pushups (to think mat) - 12, 10, 8

TRX Row - 3x15

Machine Pushdown - 130x12, 145x12, 12
Preacher Curl - 3x12.....80

A good burn workout, I don't know if that is what I got on the chinups, but I remember thinking it was lower than what I'd normally get.  The handstand pushups were done to a higher mat, and still fairly hard as the sets went on.

Upper Body

My legs are the right kind of sore, my upper back however, from all the cleans, is killing me.....freaking cleans being so awesome.

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Weighted Wide Grip Pullups - 3x8.....30

Deficit Handstand Pushups - 7, 5, 5 (off steps, with two mats below)

Chest Supported Row
230x8
270x8
270x8

Alternate Sets
Pushdown - forget weights, but only one left to go before its the whole set, last set was 6 reps though.
EZ Bar Curls - 3x8.....80

My db bench is finally getting back to normal.

Upper Body

Floor Press
warmup
135x6
155x6
work sets
175x6
195x6
215x5

Weighted Chinups - 45x8, 7, 7

Deficit Handstand Pushups (first set off steps, next two off bumper plates
3, 6, 6

Cable Row
28x8
32x8
34x8

Alternate Sets
Pushdowns - 67.5x8, 77.5x8, 8
DB Curls- 30sx8, 35sx8, 40sx8

I haven't done floor presses in, well I'm not even sure how long, but they were cool, I got 6 on the last set but it was assisted so I didn't count it.  The first set of the handstand pushups was too much of a deficit, I barely got 3, going off the bumper plates was a more appropriate challenge.  Good workout!!

Upper Push

Bench Press
warm up
135x5
135x5
work sets
185x5
205x5
225x3
185x8

Incline DB Bench Press
65sx8
75sx7
75sx5
65sx7

Handstand Pushups - 5, 3, 3

Machine Fly - 150x10, 180x10, 195x10

Close Grip Pushups - 20, 17, 12

Finally got back to three reps on the bench press with 225, next goal is 5 reps....hopefully that one doesn't take too long.  The incline bench was harder because of it, the handstand pushups however were very difficult, I haven't done them in ages and was pre-fatigued.

Upper Body

7 Rounds for time
5 Handstand Pushups
10 TRX Inverted Rows
Time: 9:12

Pushdown (machine) - 120x10, 135x10, 150x10

Incline Curls - 30sx10, 35sx7, 5

10-8-6-4-2 reps of
TRX Tri Extension
TRX Curls

Decent little burner workout.  The handstand pushups were never broken, but the rows were broken pretty early on, the last part was untimed just tried to move fast.

Upper Body

Very quick workout today.

5 minutes of handstand pushups - 34 reps

Chest Supported Row - 180x20, 13, 12

Overhead Tricep Extension - 50x10, 55x10, 60x10

Preacher Curls (Machine) - 70x10, 9, 8

Full Body

Lighter day today

12-10-8-6-4-2 reps for time of
Handstand Pushups
Pullups
Time - 8:23

Alt Curls - 40sx5, 45sx5, 50sx3

Dip Machine - 160x6, 210x6, 230x6

EZ Bar Curls - 60x12, 10, 10

Overhead Rope Extensions - 42.5x12, 50x12, 57.5x10

Full Body

My CNS may need a break soon, but why not try another workout, going easy on the volume.

Handstand Pushups - 14, 10, 10

Hammer Strength Row (high to low) - 180x12, 10, 10

Tension Woodchops
25x10
30x10
35x10

Stairmaster - 60 Floors, un timed

Decent workout.  The stairs were done for 10 floors at a moderate pace, then another ten sped up for 3 sets, hence the 60 floors.  The last sped I went to speed 18, which is essentially running on the stairmaster, that really burned the legs.

Upper Body

It's hard to fight this urge to not squat, won't be able too much longer but again being overly cautious to me isn't a bad thing.  Today went for some strength.

Incline Bench Press
115x8
135x6
155x6
175x3
185x4a (I think last two wee assisted)

Weighted Chinup
35x6
45x5
55x5
60x5
60x4

3 Rounds, untimed
12 Handstand Pushups
12 Inverted Rows

Alternate Sets
Close Grip Pushups - 15, 12, 15
EX Bar Curls - 70x8, 60x8, 8

Good workout, the HSPU and rows wasn't timed but moved at a decent pace, only the first round was unbroken.

Full Body

I didn't think i'd have time to workout today, but a cancellation opened up some time, decided to do something boring yet random.

For time
50 Handstand Pushups
Time: 10:43

For time
70 Neutral Grip Pullups
Time: 11 something, on the lower end.

Pistol Squat practise.

The handstand pushups and pullups became many smaller sets, I more or less just started doing them without knowing a total number, it burned pretty good.  I have gotten much better at pistol squats because of my shoes but still can't do them without assistance, but boy was it close.  One of these days.