Legs

LB Back squats
warmup
135x6
135x6
185x6
185x6
work sets
225x6
255x6
275x6

Deadlifts (touch and go)
225x10
275x10
275x10

Box Jumps - 3x10 at 37 inches

Fun workout with a super cute girl, that's a pr at 275 pounds on back squats!

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
180x8

Cable Row (used different machine, forget weights, did 4 sets of 10)

Wide Grip Pullups - 11, 9, 9

Band Pull Aparts - 3x12

Cable Curls - 12x10, 10, 10

Upper Push

DB Shoulder Press
50sx6
60sx6
65sx6
70sx6
75sx4

HS Bench Press (wide)
180x10
230x10
270x10
270x8

Cable Bench Press
20x12
22x10
22x10

Superset
Reverse Grip Pushdown - 50x10, 10, 10
Pushdown - 50x10, 10, 6

Maybe have had assistance on that final set with 75s, not sure, happy with lift though.

Legs

Epic leg workout with Brett, we were going to go for a new 1 rep max on deadlifts, he picked conventional and I picked sumo but changed my grip so I didn't have to use straps.  First we started with band deadlifts

Band Deadlifts (touch and go)
235x8
275x8
275x8

Sumo Deadlifts
325x1
375x1
425x1
445x1

Hamstring Curl
120x8
135x8
135x8

Back Squats
135x8
205x8
255x6
255x5

Squat Machine
360x8
450x6
450x6

I love it.  That ties a life time pr on my deadlifts, and the most weight I have ever loaded onto a barrbell.  If you watch the last time I did it, it went much slower.  This lift moved smoothly and by looking at it, now seems like I could have gone higher, but maybe another day.  I also prefer this new style with a slightly wider grip, allowing me to use a mix grip and ditch straps.  Back squats felt a hell of a lot harder after the deadlifts, my posterior was smoked and lacked some of the stability, but 255 for the last two sets I was very happy with.  Here is the max deadlift.

https://www.youtube.com/watch?v=TUNI3K0vDXY

Arms

Today I worked out with Brett, he is in an arms competition and did a bicep/tricep day.  I don't remember everything we did, but it was 3 exercises back to back all for biceps, then 3 for triceps, then 3 more for biceps and triceps each.  It burned like crazy and left me with a huge pump.  Fun workout!

Upper Pull

Neutral Grip Pulldown
120x8
160x8
160x8
160x8

Neutral Grip Cable Row
140x10
160x10
160x10

Wide Pullups - 10, 8, 8

Rope Rows (forget weights)

Hammer Curls - 35sx10, 40sx7, 6

Upper Push

Bench Press
warm up sets
135x5
135x4
work sets
185x5
205x5
225x3
185x8

Superset
Incline DB Flies - 45sx10, 10, 10
Incline DB Bench Press - 45sx6, 5, 5

Seated Cable Bench Press - 20x10, 10, 10

Bosu Alternating Pushups - 12, 10

Pushdown drop set, 60 to 50 pounds
12-12, 9-6, 8-5

Legs

Box Back Squats
warmup
135x6
135x6
work sets
185x5
225x5
255x5
275x5

Squat Machine
180x8
270x8
360x8
360x8

Glute Ham Raise - 3x10

Last time I tried 275 on box squats I got 2 reps with the safeties in place, today I got 5 without, very happy...guess my increase in low bar back squats has carried over!!

Upper Pull

Ran into Brett and did one triplet set of his bicep routine, included reverse curls, hammer curls, then preacher curls....just to try it.  It sapped my strength a bit for my back workout to come, but not too much.

Neutral Pulldown
120x10
140x10
160x10

Cable Row
120x10
140x10
160x10

Fat Neutral Grip Pullups - 8, 8, 8

Reverse Cable Fly
20x8
17.5x10
17.5x10

Ended with some insane incline curl mechanical dropset of 3 exercises, also involved different weights, left my biceps so insanely sore, no surprise it was a part of Brett's workout.

Upper Push

DB Shoulder Press
50sx6
60sx6
65sx6
70sx6

HS Bench Press (wide)
180x10
230x10
270x10
270x10

Cable Fly - 40x10, 10, 10

Machine Bench Drop set, forget weights - 2 sets

Pushdown - 3x12-15