Legs

Squat Machine
90x10
180x10
270x10
360x10
450x10

Glute Ham Raise drop set
10 lbsx10, then bodyweight for 5 more, 3 sets total

Stepups (leaving one leg up)
115x8
125x8
135x8

Hip Thrusts
225x10
315x10
365x10
405x6 (with max effort hold on last set)

Seated Calf Raises - 3x15....90

On the hip thrusts, I could have kept going, but the bar wasn't placed right and it really bothered my old surgery scar, so I just held the peak contraction for as long as possible.

Legs

Another deathly leg day, thanks to Ryan.

Supersets

Sumo Deadlift (touch and go) - 225x6, 275x6, 6, 6, 6, 6
Bulgarian Split Squats - 6x20 per leg

LB Back Squats - 135x10, 10, 10, 185x10, 10, 10, 10, 10
Sumo Goblet Squats - 8x20.....45

Single Leg Swiss Curl - 4x20 per leg
Leg Extension - 4x20.....120

Triset
Plank - 5x1 minute
Stepups - 5x10 per leg (40)
Jump Squats - 5x20

Simple horrible, almost 2 hours of death.

Legs

High rep leg day today!

High Leg Press
180x15
270x15
360x15
360x15

Glute Ham Raise - 3x13

10-9-8-7-6-5-4-3-2-1 reps for time
Side Stepups Right Leg - 50
Side Stepups Leg Leg - 50
Time: 10:01

LB Back Squats - 3x15.......135

Superset
Leg Extension - 3x15......170
Hamstring Curl - 3x15......75

High rep day but felt really good.  The timed portion I'll admit was more a breathing, and even more a core type workout, but still good.  First time back squatting in a long time, kept it light and high reps, felt easy.

Conditioning

3 rounds, untimed
10 burpees
10 alternating swings - 50 (10 per arm)
150 row
10 high stepups per leg

4 sets of max effort ecomill sprints

Legs

Sled Press - 3x10......300

Step ups
95x5
135x5
155x5
165x5

Tri set
Glute Ham Raise - 3x6
Swiss Curl - 3x15
KB Romanian Deadlift- 3x12.....50s

Superset
Jump Squats - 3x10
Leg Extension - 3x10....130

I reset the leg extension as 415 last time was maxing it out, I now go lower than before.  The triset felt good, tough but good.  The last superset burned like crazy.

Legs

Sled Press
370x10
390x10
410x10

Stepups - 3x6.....50s

Sumo Deadlifts (all resetting)
135x10
185x5
225x5
275x5
315x5
315x5

Leg Extension - 3x15.....150 (slow eccentric)

Still sick but good workout!

Legs

Stepups
95x5
135x5
155x5
155x5
155x5

Hip Thrusts
135x12
225x12
275x12
275x12

High Leg Press - 3x12....270

Leg Extensions - 3x12.....170

Good workout!

Legs

High Leg Press
90x10
180x10
270x10
360x10
450x10
540x8

Hip Thrusts
135x10
225x10
265x10
265x10

4 Rounds for time
8 Travelling Lunges (16 total) - 115
6 High Stepups (12 total)
Time: 9:05

Natural Glute Ham Raises - 8, 6, 6

Tough workout, not sure if I prefer regular leg press or the high leg press.  The hip thrusts felt good, the two sets at 265 really burned.  The timed portion was tough, even the body weight step ups.

Legs

Leg Press
90x10
180x10
270x10
360x10
450x10
540x5

Hip Thrusts
115x10
205x10
225x10
245x10

5 Rounds for time
3 Stepups - 135
12 Goblet Squats
Time: 10:02

Hamstring Curl - 110x12, 120x12, 12

Good workout, the leg press does hurt and 540 is the most I have done on this style, it was heavy.  I have done more weight on the hip thrusts, but I felt my form was better this time as I felt the muscles working more.  The timed portion was tough, general fatigue and legs were hurting.

Legs

LB Back squats
warm up
135x5
135x5
185x5
185x5
225x5
225x3
work sets
275x5
295x5
315x5

Stepups
135x5
155x5
165x5

Leg Extension - 190x15, 210x15, 230x15

The 315 for 5 felt better than it did last time, happy with workout!

Legs

Front Squats
warm up
135x5
135x5
work sets
185x5
205x5
225x5
245x4

Step ups
135x5
155x5
165x5

100 Travelling Lunges

That's a pr on the front squats, they felt strong, the step ups felt heavy but I like that one!

Legs

LB Back Squats
warmup
95x5
135x5
135x5
185x5
185x5
work sets
225x5
275x3
295x3
315x2
335x2

Step Ups
135x6
155x6
155x6

Leg Extension - 150x75 reps

The squats felt heavy, but still glad to match my pr with 335, no spotters in site either.  The stepups went well, and the leg extensions burned like crazy.

Conditioning

5 Minute Run on Ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 Metres on Marpo - 4

3 Rounds
10 Burpees
20 KB Swings
10 High Stepups per leg

30 Floors on Stairmaster

Legs

A slightly rushed workout, but went well none the less.

LB Back Squats
warm up
135x5
135x5
185x5
185x5
work sets
225x5
275x5
275x5
315x4

Step ups
95x6
135x6
155x6

Leg Extension - 3x20.....150

On the back squats, while I did have a spotter, he didn't touch me on any rep, something that has happened both times I've done 315 for 4, awesome!  The step ups felt great, I may try and do those more often.

Legs

Started with squat cleans with Brett and Bryan, first time really since my surgery, and also hoping my back would hold up

Squat Cleans (all resetting)
95x5
95x5
135x3
135x3
165x3
185x2
205x2
185x5 (touch and go)

Back Squats (from 255 and on, it was all low bar)
155x5
205x5
255x5
275x5
275x3
275x3

Stepups with high knee
bwx8
25sx8
35sx8

Alternate sets
Kneeling Hamstring Curl - 2x10....25
Leg Extension with slow eccentric - 2x6.....150

Awesome workout, the squat cleans have felt better in the past, but considering this is the first time doing them since before my surgery, I am happy with getting to 205 for a double.  The last set at 185, where I did touch and go, was partially for a finisher, but also a 'fuck you' to my surgery and everything else, 185 for 5 reps would be hard at my prime, so take that!!!  The back squats with Bryan, as Brett had to leave went awesome, once I switched to low bar, with is my favourite variation, I felt great.  I did multiple deep sets at 275 and it felt good, the squat cleans drained some leg strength.  The rest was Bryan's programming, great workout.

Legs

Travelling Lunges - 3x10 (per leg).....115

Step Ups on very high step - 3x5....95

Pause Back Squats (paused just below parallel)
135x5
155x5
185x5

Hip Thrusts - 3x10.....135

The lunges were more continuous this time opposed to previous sets.  The step for the step ups I usually use was taken so I had to use a higher one, my leg was barely able to step up too it so 95, which is way lighter than I could normally do on step ups, was good enough for this height.  The set at 185 was the only real hard set of the pause squats but they felt good I liked that one.  Holy shit my glutes burned on the hip thrusts at 135, like really burned.

Legs

Wow

Decided to leave front and back squats out, but still destroy my legs.

Leg Press
90x10
180x10
270x10
360x10
450x10

Step Ups
95x5
135x5
155x5
185x3

5 Rounds for time
15 Leg Extensions - 150
10 Goblet Squats - 50
Time: 6:40

GH Raises - 10, 8, 7

Ouch, painful leg day.  The leg press is an improvement, last time at 450 I only got 8 reps.  I wanted to push the step ups, for some reason, last time struggling with 155 for 5 per leg.  185 was flipping heavy for this exercise, and my form struggled so I only did 3 per leg.  The circuit burned like crazy, one of the more intense burns I've experienced recently.  Good leg workout!

Legs

Let the games begin!

Lets make this a painful one.

Leg Press
90x10
180x10
270x10
360x10
450x8

Step Ups (per leg)
115x5
135x5
155x5

Back Squats (just below parallel)
185x6
205x6
225x6
245x6

Glute Ham Raises - 8, 9, 7

Rare use of leg press, but I didn't mind it so much this time.  I also haven't done step ups much recently, the box made my thigh parallel to the ground.  The last set of back squats at 245 for the 6 reps felt good, heavy but good.  I also like using the glute ham raise device, the first set I stopped due to a cramp in my calf, the rest were all because my legs didn't let me perform the movement anymore, really good leg workout.

Full Body

Full Body workout

Step Ups (per leg)
95x4
115x4
135x4
155x4
165x4

Alternate Sets
Cable Bench Press - 60x10, 80x10, 90x10, 100x10, 110x10
Cable Row - 120x10, 130x10, 140x10, 150x10, 160x8

DB Military Press - 35sx10, 40sx10, 40sx10

I haven't done step ups in a long time, it was more random but kind of fun to try them again.  I'll check my old records to see what I used to do, 8 total steps, or 4 per leg does take some time.  I should still do cable bench presses, they are very shoulder and elbow friendly still, and I'm still trying to row more.  The military press was to test my elbow a bit, and I felt nothing there.  I don't want to say it's healed as I still do feel it on occasion, but not really during my workouts.