Bench + Pull

Going into this workout with a nasty headeache, wasn't sure what to expect.

Bench Press
135x5
135x2
185x3
205x2
work sets
225x5
225x2 (??)
225x4

C2B Wide Pullups - 4x6

Cable Row
30x8
32x8
32x8
32x8

Superset
Kneeling Pulldown - 3x12.....40
Chinups - 5, 5, 4

Reverse Fly - 3x15.....7.5

The second working set on bench press was a loss of concentration, my headache was distracting, i accidentally hit the safety, and somehow had an uneven grip.  While it did feel heavier today, because I got 4 reps on the last set prove set 2 was a fluke.

Legs

Bottoms Up Split Squats - 3x10.....50s

Sumo Deadlifts
135x10
135x8
185x8
235x8
285x8 (resetting)
325x6 (resetting)

Swiss Ball Triset (Straight leg hip thrust, hamstring curl, bent leg hip thrust)
3 sets of 6 reps for each movement.

Leg Extension - 3x15.....170

The split squats really burn, the deadlifts felt heavy but good.  The triset was tough, got it from youtube and was surprised how much it burned.  Good workout!

Bench + Push

Bench Press
warmup
135x5
135x2
185x3
205x2
225x1
work sets
235x3
235x3
235x3
235x2
235x2

Incline Bench Press - 3x6......165

Superset
DB Shoulder Press - 55sx8, 7, 7
Seated Lat Raise - 3x10.....15s

Incline Neutral DB Bench - 70sx6, 6, 5

Handle Pushups - 15, 15, 13

Conditioning

100 calories on ecomill
50 Burpees
50 Alternating Kb Swings (50 per arm) - 50
50 Metres on Marpo - lvl 7
100 Double Unders

Sweaty Workouts, burpees were hardest.

Legs + Random

Single Leg Hip Thrust
BWx10
20x10
30x10
35x10

Prowler, push there, drag forwards back
180
270
270
270

Overhead Carry - across gym with 115 lb barbell

Cable Crunch, forget weights but I hate this exercise, don't feel a thing.

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

Legs

Pause Leg Press
90x5
90x5
180x5
270x5
360x5
405x5

Front Squats
95x10
130x8
155x8
175x8

Single Leg Deadlift - 3x8....50s

Leg Extension - 3x15......160

Tough workout, happy with Front Squats