Upper Pull

Wide Neutral Pulldown
120x8
160x8
180x8
200x6

Single Arm Cable Row
55x8
65x8
65x8
65x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....22

Machine Straight Arm Pulldown - 4x12......90
Pullups - 4x6

Preacher Curl - 3x15......60

Machine Squeeze - 90x10, 105x10, 10

Upper Pull

Neutral Pulldown (machine)
120x8
160x8
180x8
200x6

Cable Row with hold - 4x8.....135

Straight Arm Pulldown - 4x12.....57.5
Neutral Pullups - 4x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....20

Head Pull
17.5x15
22.5x15
22.5x15
22.5x15

Lying Cable Curl - 4x10.....47.5
R-Band Curl - 4x12

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x8

High to Low Hammer strength Row
180x8
230x8
230x8
230x8

Superset
Reverse Fly - 4x10....12.5
Cable Row - 4x10.....60

Straight Arm Pulldown with hold
37.5x15
42.5x15
42.5x15

Band Face Pulls - 3x20

Wrist Curl with hold - 4x12.....105

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x5

Cable Row with hold at peak contraction - 4x8....26

Superset
TRX Y's - 4x12
TRX Row - 4x15

Kneeling straight arm Pulldown - 4x12.....42.5
Wide Pullups - 4x6

Cable Reverse Fly
12.5x10
10x15
10x15
10x15

Superset
Lying Curl - 3x12...42.5
TRX Curl - 3x12

Pull

Massive amounts of volume today, can't remember all the weights I did so am just going to post the workout.

5 x 15 Pullups 😝
5 x 15 straight arm pull downs😝
5 x 15 wide grip lat pull downs😝
5 x 15 hammer strength row😝
5 x 15 neutral grip pull downs😝
5 x 15 wide grip, seated 45 degree rows😝 seated on floor
5 x 15 single arm lat pull down😝
5 x 15 weighted or non weight back extensions 😝
5 x 15 rear delt fly😝
Burn out on face pull😝

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
170x8

Wide Neutral Cable Row
105x8
120x8
135x8
138x8

Superset
Cable Row - 3x10......30
Wide Pullups - 5, 4, 4

Chest Supported Reverse Fly
12.5sx12
15sx12
15sx12

Reverse Fly (high to low) - 3x15.....7.5

Pushdown - 4x12.....62.5

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
190x8

Single Arm Cable Row
55x8
65x8
65x8
65x8

Superset
Wide Grip Pullup - 3x5.....30
Wide Grip Pullup - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB French Press - 4x15.....50

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

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

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

Single Arm Bench Press - 3x12.....50

Neutral Pulldown- 3x12.....130

For time
50 Handle Pushups
50 Dual Cable Rows - 32.5
Time: 7:34

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

I was surprised how hard the single arm bench presses were, I may need to work on that one!

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

Bench Press
warmup
135x5
work sets
185x5
205x5
225x4
225x3

4 Rounds for time
5 Rack Bench Press - 225
8 Cable Rows - 36
Time: 9:46

Neutral Pulldowns
160x8
180x8
200x8

TRX Fallouts - 3x10

DB External Rotations - 10sx12, 12.5sx12, 12

Bench Presses felt good, one of these days I'll get 5 with 225.  The timed portion was all about the rack presses, they got heavy fast.  Good workout!

Upper Body

Worked out with brother today, so it was a little random.

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

Kneeling Landmine Press
35x8
45x8
45x8

Neutral Pulldown
140x8
180x8
200x8

Face Pull
52.5x8
65x8
72.5x8

Incline Machine Press
195x8
205x10
205x10

Fun workout, my brother was the reason I got into exercise way back in the day, he has since been back and forth, but he did do 205 on bench for a single so he's still got some strength in him

Upper Body

Cable Bench Press
20x12
24x12
28x12

Neutral Pulldown - 3x12.....140

Machine Fly - 3x12......240

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

Alternate sets
Pushdown - 3x12.....65
Incline Curls - 3x12....22.5s

Shoulder bugged me on cable bench press and flies, I booked an appointment with my usual guy.

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x4

Reverse Band Bench Press (two black bands)
275x5
275x4
275x4

Neutral Pulldown
160x8
180x8
200x8

Cable Row - 3x8....34

Leg/Hip Raise - 3x12

Good workout, reverse band bench presses all with 275 were tough.