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

Push

Ryan's day

A1) Flat DB or BB Bench Press - 155x12, 10, 8, 6
A2) Push-ups - 4 sets to failure (12, 10, 8, 8)

** Try to maintain initial weight used during bench press as best as you can

B1) Incline Bench Press - 4x10, 1 Rest-Pause on last set, all sets with 95
B2) Incline DB Fly - 4x10, all sets with 30s Run the rack on last set

Rest-pause set - go to failure, rack the weight for 20 seconds, go to failure again. Follow up with drop set as mentioned above

C1) FST-7 on Shoulder Press of your choice (with 30s and 35s)

** 7 sets of 10 reps with 30-45 seconds rest between sets - Drop of 30% on last set to failure

D1) DB Lateral Raise - 4x15, run the rack on last set
D2) Rear Delt Fly - 4x15, run the rack on last set

E1) Skullcrusher - 4x12, Intraset stretching on last set
E2) Tricep Extension - 4x12, Rest-pause on last set, followed by drop of 30% to failure (same as last set for B1)

** Intraset stretching - Complete a regularly prescribed set to muscle failure. Once you're done with that set, allow the weight you're lifting to put the muscle on stretch aka hold the skullcrusher at the bottom of the movement.
Once you've let the muscle stretch under load for 30 seconds, strip a considerable amount of weight and perform another set to failure. After you hit failure, stretch again for 30 seconds.

E1) Tabata Machine Bench Press for 8 rounds!

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!

Pull

Lets add chest and anterior deltoids to the list of very sore muscles, along with the still destroyed quads.

Pulldown
120x10
140x10
140x10
140x10
140x10, drop set to 100x8, 85x8

Supersets
Cable Row - 4x10.....135
HS low row - 4x10.....90

TRX Y's - 4x12
Face Pull - 4x12.....37.5
Lateral Raises - 4x12....17.5s

DB Curls - 4x10.....20s
DB Drag Curls - 4x10.....20s

100 BB Curls in as few sets as possible with 45

TRX Rows - 4x15
Mapro Isolated Biceps - 4x30 seconds

Very high reps, the muscle that goes across the elbow was cramping, but fun workout!

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

Wide Bench Press
135x12
155x12
175x12

Single Arm Cable Row - 3x12......42.5

Cable Lat Raise - 3x12.....4

Face Pull - 3x12.....42.5

Superset
DB Skullcrushers - 3x10.....30s
DB Neutral Bench Press - 3x10....30s

Incline Curls - 3x6.....25s
Incline Hammer Curls - 3x6.....25s

Fat Grip Farmers Walk with 50s, 3 times across gym and back

Upper Body

A rare early morning workout.

Incline Machine Bench Press - 3x12....165

Neutral Pulldown - 3x12.....140

Later Machine Raise - 3x15.....65

Standing Cable Row - 3x15 (forget weights)

Alternate Sets
DB Skull crushers - 3x11...30s
Cable Curls - 3x12.....10

Upper Body

Cable Bench
32.5x15
37.5x15
42.5x15

Straight Arm Pulldown (dual) - 3x15......22.5

Lat Raise Machine
60x15
65x15
65x15

Face Pull - 3x15.....37.5

Supersets
Reverse Grip Pushdown - 3x10....57.5
Pushdown - 57.5x10, 10 8

Incline Curl - 25sx6, 6, 6
Incline Hammer Curls - 25sx6, 6, 3

Upper Body

Single Arm Bench Press - 3x14.....50

Standing Cable Curl
77.5x12
82.5x12
87.5x12

Lateral Raises - 3x15.....22.5

Reverse Cable Fly - 3x13

Supsersets
Incline Hammer Curls - 25sx6, 30sx6, 6
Incline Curls - 25sx5, 30sx3, 25sx3
Incline Wide Curls - 20sx6, 25sx3, 3

DB Skullcrusher - 3x10.....30s
DB Neutral Bench Press - 3x10...,30s

Neutral Pullups - 3x12

Upper Body

Wide Bench Press
135x12
155x12
175x10

Dual Pulldown
32.5x12
42.5x12
42.5x12

Lat Raises - 3x15.....22.5

Reverse Cable Fly - 3x12.....6

Alternate Sets
Pushdown - 62.5x12, 67.5x12, 12
Double Bi Curl - 17.5x12, 22.5x12, 12

Upper Body

Post birthday workout, very sore.

Cable Bench
20x12
24x12
28x12

Cable Row - 3x12....140

Lateral Raise - 3x12.....90

Face Pull - 3x12.....52.5

Alternate Sets
Pushdown - 3x12...65
Cable Curl - 3x12....42.5

Upper Body

Cable Bench Press
42.5x12
47.5x12
52.5x12

Cable Row - 3x12....30

Lateral Raise - 3x12....85

Straight Pulldown - 3x12....22.5

Alternate Sets
Pushdown Machine - 3x12.....165
Preacher Curl - 3x12.....90

Upper Body

Smith Machine Bench Press
90x12
140x12
140x12

Cable Row - 3x12....30

Lateral Raise - 3x12.....85

TRX Y's - 3x10

Alternate Sets
TRX Tri Extensions - 3x12
Standing Wrist Curls - 3x12.....45