Upper Pull

Wide Pulldown
32x8
36x8
38x8
40x8

Wide Pullups with hold at peak contraction - 4x8

HS Row
140x12
160x12
160x12
160x12

TRX Y's - 4x12
TRX Rows - 4x15

Cable Reverse Fly - 4x15......10

Wrist Curl with hold - 4x12....100

Upper Pull

Wide Pulldown
120x8
140x8
160x8
200x8

Single Arm Cable Row
50x8
57.5x8
65x88
65x8

Superset
Wide Pullups - 4x8
Chinups - 6, 5, 5, 5

Reverse Cable Fly - 4x12....10
TRX Row - 4x15

Face Pull with hold - 4x12.....42.5

R-and Curls - 4x30 seconds.....38, 32, 31, 27

Pull

Wide Pulldown with hold
22x8
26x8
28x8
30x8

Superset
TRX Y's - 3x12
TRX Rows - 3x15

Chinups with hold - 8, 6, 5
Straight Arm Pulldown - 3x10....52.5

Rope Upright Row - 3x10.....52.5

BB Curls - 75 reps with 45

oddly fun workout!

Pull

About how this program is making me feel

Day 12, Brendan's workout.

HS Row
270x3
360x3
360x3
320x6
320x6
320x6

Get through as quick as possible
single arm rows off dumbbell rack
100x4
90x6
80x8
70x10
60x12
50x14
40x16
30x18
20x20
15x22

Triset
Wide Pulldown - 4x10....30
Standing Cable Row - 4x15....27.5
Max time pullup hold (was not long) - 4 sets

Rotating DB Curl, as quick as possible
35sx8
25sx10
20sx12
15sx14
10sx16
5sx18

Triset
Trap Bar Calf Raises - 4x15....170
Farmers Walk - across studio.....170
Trap Bar Shrugs - 4x15.....170

Superset
Cable Curls - 4x21s.....27.5
BO Reverse Fly - 4x21s.....10s

Fun workout.

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😝

Pull

Garret's day

3 minutes to do as many wide pullups as possible, 36 reps

Cable Row with pause at peak contraction
20x10
22x10
24x10
22x10
20x10

Wide Pulldown with 3 second negative - 3x10....24
on last set only, superset with straight arm pulldowns, 20 reps at 50

Peak Curls - 3x12......45
Alt Incline Curls - 20sx8, 6, 6

Rope Pull with prowler, 1 set is one length of studio
90
180
180

Upper Pull

Wide Pulldown
30x8
34x8
34x8
34x8

Single Arm Cable Row
57.5x8
62.5x8
62.5x8
62.5x8

Superset
Wide Pullups - 3x8
Neutral Pullups - 3x5

TRX Row - 3x15

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

Skullcrusher - 3x12......30s

Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
225x5
225x4
225x4

Wide Pulldown
32x8
38x8
38x8
38x8

Leaning Cable Row
150x8
165x8
165x8

Chinups - 3x8
TRX Row- 3x10

Reverse Fly - 3x12.....6

Upper Body

DB Military Press - 3x12.....35s

Wide Pulldown - 3x12.....30

Handle Pushups - 20, 15, 15

TRX Row - 15, 12, 12

Alternate Sets
DB Skullcrushers - 3x10.....30s
Cable Curls - 3x12....10

Upper Body

DB Shoulder Press - 3x12....50s

Wide Pulldown - 3x12......30

For time
30 Wide Pullups
50 Dips
Time: 6:26

Alternate Sets
DB Skullcrushers - 3x12....25s
KB Hammer Curls - 3x12....20s

Upper Body

My first upper body workout in a week, only because of my tattoo.

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

Reverse Band Bench Press
225x5
275x5
275x4

Wide Pulldown
38x8
40x8
40x8

Single Cable Row
42.5x8
52.5x8
52.5x8

Pallof Press with Bar - 3x8.....27.5

Felt nice, bench was a little harder but that's okay, it'll come back.

Upper Body

Decline Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x5
245x5
225x5

Dual Pulley Cable Row
70x8
80x8
90x7

Incline Machine Bench Press
205x8
205x8
208x6

Wide Pulldown
38x8
40x8
40x6

Leg Elevated Situp - 3x10

Don't usually do decline, but last time I tried 245 I only got 2 reps, so I am very happy with getting 5.

Upper Body

Wanted to test the shoulder, which was feeling much better lately.

DB Bench Press
65sx8
80sx8
90sx8
100sx5

Cable Row
38x8
40x8
40x6

Smith Machine Bench Press - 3x5.....180

Wide Pulldown
38x8
40x8
40x8

Leg Raise/Hip Raise - 3x12

My shoulder felt nothing, awesome, also pr'd on the db bench too, even better.  I hope to try barbell bench too, I realize today how much I dislike the smith machine.

Upper Body

Bench Press
warmup
135x8
135x3
work sets
185x5
205x5
225x3
225x3
225x3

Reverse Band Bench Press (2 blacks)
275x3
295x3
295x2

Wide Pulldown
36x8
40x8
40x8

Cable Row - 3x8....36

Pallof Press - 3x8.....35

Getting shoulder checked out soon, good workout though.

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

HS Wide Bench Press
180x12
230x12
230x12

Wide Pulldown - 32x12, 10, 10

Cable Fly - 3x12....20

Band Pull Apart - 3x12...black

Alternate Sets
Pushdown - 3x12...62.5
Cable Curl - 10x12, 12, 12x12

Upper Body

Was running a little shorter on time so had to cut out the ab exercise.

Wide Pulldown
32x8
36x8
40x8

Bench Press
warmup
135x8
135x5
work sets
185x5
205x3
225x3
225x3
225x3
225x3

Dual Pulley Cable Row
70x8
80x8
80x8

Shoulder Press
115x8
135x7
135x5

Good workout, had Ryan spot for bench presses, 4 sets of 3 reps with 225 I am very pleased with, got difficult though.

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
215x5
225x4

Wide Pulldown
32x8
36x8
38x8

Incline Machine Bench Press
150x8
165x8
180x8

HS Row (high to low)
180x8
230x8
250x8

Leg Elevated Crunch - 3x10

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x5
205x3
225x2
245x1
225x3

Wide Pulldown
32x8
36x8
38x8

Handstand Pushups from deficit (45 lb plates) - 7, 6, 5

BO Row
135x8
155x8
185x6

Leg Elevated Crunch - 3x10

That was one hard set at 245, but at least I didn't fail this time like last time.  I maybe could have gotten 8 reps on the handstand pushups first set but the plate slipped.

Upper Body

Pause Bench Press
Warmup
135x5
135x3
work sets
185x3
205x3
225x2
225x2
225x2

Wide Pulldown
30x8
34x8
36x8

Military Press
115x8
135x6
136x5

HS Row (high to low)
180x8
230x8
230x8

Leg Elevated Crunch - 3x10