Upper Push

Incline Bench Press
115x8
135x8
155x6
175x3
185x2 (assistance on a third rep)

DB Bench Press
65sx10
75sx8
75sx7
75sx6

3 Rounds for time
10 Dips
15 Pushups
Time: 6:01

Rope Pushdowns - 50x10, 10, 8

Good workout today, that timed portion was a good quick litte burner, the only part unbroken was the first round of dips.

Upper Pull

Done Yesterday*

Single Arm Chest Supported Row
90x8
115x6
135x6
135x6
135x6

Wide Grip Pullups - 4x10

Face Pulls
42.5x12
50x12
57.5x12

Peak Curls - 3x10 at 50

Legs

Hack Squats
90x10
160x10
180x10
200x10
220x10

Superset
Front Rack Reverse Lunges - 95x5, 115x5, 125x5,135x5
Box Jumps (37 inches) - BWx5, 10sx5, 15sx5, 20sx5

Prowler (backwards)
180 there and back
225 there and back
270 there and back
270 there and back

I was stiff coming into the workout, that and wanting to try hack squats for a bit so I used that combo as my excuse today.  I did like them though.  The superset was tough but fun, I've never done front rack lunges of any style but I felt my legs more then I thought I would.  Pairing them with the box jumps where I was holding weights was a nice combo.  Doing the prowler backwards with the TRX is not easy at all, my grip came into play on the last set at 270.  Fun workout!

The last round of the superset can be seen here.

http://www.youtube.com/watch?v=bzdlW2paDCg&list=UUY76daDPRwJx9guouwnll4A&index=1

Upper Push

Ah sore legs, love the feeling for some reason.

Bench Press
135x10
185x6
195x5
205x3
185x6

Tension Incline Bench Press (smith)
90x10
120x8
120x8
120x8

Machine Flies
180x12
195x12
210x12

Overhead Rope Extensions - 42.5x12, 50x12, 57.5x7

Legs

Even though my legs were still slightly sore I wanted to try something.

Bulgarian Split Squats
95x5
115x5
135x5
135x5

Prowler (walk)
270 there and back
360 there and back
315 there and back

Glute Ham Raises
10 (didn't have machine set up properly)
7
6

The split squats were the main exercise where I felt my sore legs, mainly my inner thigh, it felt good still.  The prowler was slow, I did take breaks at the one end.  360 is the most I have ever done, this one really hurt.  The device is a true glute ham raise but the first set I didn't have set up properly, the second two I did and it was much harder.  I had to further warm up my hamstrings because they kept cramping, good workout!

Upper Pull

Damn, my legs are still sore.

Weighted Chinups
25x6
35x5
45x5
55x5
65x4

Low Chest Supported Row
140x10
160x10
160x10

Wide-Grip Pullups - 10, 9, 9

Face Pull - 35x12, 42.5x12, 50x12

DB Curls - 30sx10, 35sx7, 6

I kind of hung there for a second or two after that 4th rep, wondering if I had a 5th, my arms didn't even let me attempt it.

Upper Push

Upper pushing day.

Smith Incline Bench Press
140x6
160x5
160x5
160x5

Incline DB Bench Press
60sx10
70sx9
70sx8

Wide HS Bench Press
140x10
180x10
210x10

Incline Tension Flies
35sx12
40sx12
45sx12

French Press - 60x10, 70x10, 8

This workout burned, odd how hard the smith bench was considering what I know I can do with a free barbell.  I don't count the weight of the bar though as I don't know what it weighs, it's not much though.