Legs + Random

Single Leg Hip Thrusts
BWx10
15x10
20x10
25x10

Prowler (across gym)
180
360
450
450
450
270

Farmers walks (across gym and back), 3 sets with 75s

Leg Raise Hip Raise - 3x15

Good workout!

Bench + Pull

Bench Press

warmup

135x5

135x3

185x3

work sets - 3x5.....215

Single Arm Cable Row

52.5x8

62.5x8

62.5x8

Weighted Wide Pullups

40x5

45x5

50x5

Superset

Cable Row - 3x10.....32

Kneeling Pulldown - 3x8....40

Reverse Fly - 3x15.....7.5

Nice increase on bench press!

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.

Bench + Push

Sick workout day, of course on a bench day, so I was nervous going in.

Bench Press
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x1

DB Bench Press
80sx6
90sx6
90sx5

DB Military Press - 40sx8, 8, 7
DB Push Press - 40s8, 6, 7

Weighted Dips - 3x6....45

Machine Fly - 3x15.....195

The rest of the routine went really well, but the strength portion with bench was a disaster, only did 4 sets and it was the worst yet.  I did have a bad stomach cramp and didn't eat well that weekend, I hope to make up for it next time it comes around.

Bench + Arms

Bench Press
135x5
135x3
work sets - 3x8.....190

Supersets
DB Skullcrushers - 3x7.....40s
Cable Curl - 47.5x8, 52.5x8, 8

DB Curl - 3x8....25s
DB Hammer Curl - 3x8.....25s

Overhead Rope Extension - 3x8...52.5
Rope Pushdown - 3x8.....52.5

Machine Squeeze - 3x10....90

Legs + Random

Tabata lying Hip Thrust - holding peak contraction on 'break'
Total of 67 reps

Prowler Drop set starting at 405
Time: 11:53

DB Farmers Walk - there and back with 70s

Cable Deadbug
22.5x10
27.5x10
27.5x10

Good workout, 8 reps higher on the hip thrust tabata style.  The drop set was killer, but I enjoy doing that with the prowler, good workout!

Bench + Pull

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

Weighted Wide Pullups
40x5
45x5
50x5

Single Arm HS Row - 3x8......135

Superset
Chinups - 10, 8, 8
Standing Cable Row - 3x10....67.5

Reverse Fly - 3x15.....7.5