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!

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

DB Bench Press
65sx8
80sx8
90sx8
100sx4

Cable Row
36x8
38x8
40x6

Incline Machine Bench Press - 3x8....195

Straight Arm Pulldown
62.5x8
72.5x8
72.5x8

TRX Rolls - 3x12

First time doing the hundreds on flat, they were heavy, next time if possible I'll ask for a hand off but I'm pleased with that.

Upper Body

The benches were in use when I started, so I went with floor presses.

Floor Presses
warmup
135x8
work sets
185x5
205x5
225x5
225x5
225x5

Pulldown (dual station)
80x8
90x8
100x6

Shoulder Press
115x8
135x7
135x6

HS Row (high to low)
180x8
250x8
250x8

TRX Rollouts - 3x10

Floor presses went the best they ever have, didn't even have a spot.  The trx core move hurts like a bitch!