Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Bench Press - 4x10.....135

HS Shoulder Press - 4x12.....100

Incline Smith Bench, 1 and 1/2 reps - 4x8....90

(I did some exercise in here, just can't remember what)

Overhead Rope Extension - 3x15....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

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

Worked out with Simona today.

Bench Press - 4x10......165

Supersets
Cable Fly (low to high) - 3x10....22.5
Incline DB Bench Press - 3x10......50s

DB Skullcrusher - 3x10....35s
Rope Pushdown - 3x10....42.5

5 Style Pushup - 3 sets of 2 cycles

Standing Arnold Press
25sx10
25sx8
25sx8
25sx8

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!

Push

My adductors and glutes are a little sore, my quads are destroyed, on to push, courtesy of James.

Bench Press
135x5
185x8
185x8
185x7
185x5

Superset
Cable Crossover - 27.5x10, 10, 10, 10
Cable Crossover - 17.5x12, 22.5x10, 10, 10

Incline DB Fly - 30sx10, 10, 40sx10, 10
Incline DB Bench Press - 30sx10, 10, 40sx10, 10

Arnold Press - 25sx8, 35sx8, 6, 5
Reverse Fly - 20sx10, 10, 10, 10

Upright Row - 4x8....50
Lateral Raise - 4x10.....20s

DB Skullcrusher - 25sx10, 10, 8, 8
Bench Dips - 4x10, 10, 8, 8

100 Pushups in as few sets as possible

Chest and tricep cramps the rest of the day, holy shit!

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4

Incline Bench Press - 140x10, 8, 8

Superset
Cable Fly with hold - 3x10....22.5
Cable Bench Press - 3x10.....22.5

Machine Lateral Raise - 3x15.....80

Close Grip Pushups - 3x13

Lying Bicep Curl with hold - 4x10.....42.5

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.

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx6

Incline Bench Press - 3x10.....135

Superset
Cable Fly - 18x10, 8, 6
Pushups - 10, 8, 6

Machine Lat Raise
75x15
80x15
80x15

Dips - 3x17

Lying Cable Curl with hold at peak contraction, 3x10...forget weights

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx4

Incline Bench Press - 135x10, 10, 8

Superset
Incline DB Fly - 35sx10, 8, 8
Incline DB Bench - 35sx8, 6 6

Cable Lat Raise - 3x15......6

Close Grip Floor Press - 3x10......135

DB Curls - 3x12......25s

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

Incline Bench Press
135x12
135x12
135x9

Wide Pullups - 3x12

Dips - 3x15

Band Pull Apart - 3x15

Alternate Sets
DB Skull Crushers - 30sx11
Cable Curl - 10x1

End of workout got cut short due to work thing.

Upper Body

Incline Bench Press - 3x12......135

Cable Row - 3x12.......30

3 Rounds, rest as needed between rounds
12 Wide Pullups
15 Dips

Overhead Rope extension - 3x12.....55
DB Rotating Curl - 3x12.....30s

The second and third round of pullups were broken, none of the dip sets were.

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

Upper Body

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

Wide Pulldown
36x8
38x8
40x8

Incline Bench Press
135x8
155x8
155x8

Cable Row
34x8
36x8
36x8

Leg raise/Hip Raise - 3x12

Good workout, the incline bench presses were a higher incline than the one I usually use.

Upper Body

Not the best session today, but considering how my bench has gone so far, I don't mind if it stalled today.

Bench Press
warmup
135x5
135x3
work sets
185x3
205x3
225x1
245x0
245x0

Weighted Neutral Pullups
45x5
55x5
65x5

Incline Bench Press
160x8
160x8
160x7

HS Chest S Row
230x8
270x8
270x8

Leg elevated Crunch - 3x10 per side

So both attempts at 245 failed, I was using a different bar but I doubt that'd make a difference, the second one was closer than the first though.  I'm not too disappointed, I'm no powerlifter, even if some of my workout days look like it, and my bench has been on a steady climb the last few weeks so I don't mind if it took a step back.  I'll get it next time.  I may have had the incline's final rep at 160 if I had a spot, but otherwise good workout, even with the failures.