Legs + Random

Single Leg Hip Thrust - 3x15

Kneeling Suitcase Hold - 3x30 seconds per side with 50 lb kettlebell

5 Rounds for time
Fat Grip KB Farmers Walk - across studio and back with 50s
Box Jumps (10, 9, 8, 7, 6) - 37 inches
30 Double Unders
Time - 14:47

Leg Elevated situp - 3x10

Literally made up the timed portion as I was doing it, fun though!

Push

Worked out with Simona today.

Bench Press - 4x10......165

Supersets
Cable Fly (low to high) - 3x10....22.5
Incline DB Bench Press - 3x10......50s

DB Skullcrusher - 3x10....35s
Rope Pushdown - 3x10....42.5

5 Style Pushup - 3 sets of 2 cycles

Standing Arnold Press
25sx10
25sx8
25sx8
25sx8

Legs

Am going to avoid putting too much pressure on my back, it took a lot of volume from that 21 days.  This one was a collection of some of the leg ones.

Stairmaster with vest (made total weight 218 pounds)
10 minutes, got 32 floors

Travelling Lunges, 10 steps, then 5 pulsing lunges per leg, then 10 steps, then 5 pulsing lunges per leg count as one set, 4 sets with 55 pounds

Leg Extension - 3x25.....130

Glute Ham Raise - 3x15

High Leg Press Drop Set
360x15
270x15
180x15
90x10 with pause at bottom

Good burner workout.

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!

Push

Took some days off from the gym to allow my body to recover, my back, more specifically my SI joint took the brunt of the volume.  I'm not sure what program I will go on to now, but felt like doing push today.

Bench Press
warm up
135x5
work sets - 4x8......185

Cable Crossover with hold - 3x10.....22.5

Superset
Lying Plate Squeeze - 3x8......10s
Incline DB Bench Press - 3x10.....50s

Arnold Press - 35sx8, 7, 7

Overhead Rope Extension - 3x10....42.5
Rope Pushdown - 3x10.....42.5

Was limited on time but that's okay for a first workout back.  The crossovers are a tad different than regular flies, it was fun and felt nice to be back.

Pull

Final day by Cory.

B1 Overhand barbell bent over row 4x6-8
B2 Neutral grip chins (bw or assisted or pull down) 4x10-12
B3 Supinated farmer carries 4x45s

C1 Reverse DB curl 4x12-15
C2 DB Curl 4x12-15
C3 Hammer Curl 4x12-15

*C1-C3 use same weight for all and don't put down DB until end of hammer curl

D 100 rep each side - single arm DB row or single arm machine row

E 100 rep barbell curl - 45lb for the bros, 25-30lb for the ladies. As few sets as possible

Program is over and thank god is it.  It was horrible, by the end I believe I was doing more harm than good as the volume was just too high, but I certainly did learn some cool techniques I can utilize in the future.

Push

The managers day.

A1) BB or DB Neutral Chest Press (80% 1 RMax) 3reps x 10 sets
Drop to 50% and finish with AMRAP

Cable Fly or DB fly Bench
B1) Incline (80% 1 RMax) 3reps x 7 sets
B2) Decline (80% 1 RMax) 3reps x 7 sets
B3) Neutral (80% 1 RMax) 3reps x 7 sets

C1) Barbell Shoulder Press (60% 1 RMax) 5reps x 6 sets
C2) Incline shoulder press (60% 1 RMax) 5reps x 6 sets

D1) Tricep Dips (BW/Weighted) 10 reps x 3sets
Drop weight and finish with AMRAP or use assistance to complete

D2) Incline Close Grip push up – bench bar whatever (BW/Weighted?) 10 reps x 3sets

E1) Dumbbell pullover (80% 1 RMax) 3reps x 3 sets
E2) Burpee High Fives (find someone and high 5 every time. If you do not complete the high 5. It doesn't count. If no one is there use your imagination.) 10 reps x 3 sets

Pull

Gabbie's day.

DAY 18 – PULL

Perform the following consecutively with little to no rest in between exercises– 3 sets 
A1) Wide Grip Pull Ups to failure
A2) Supinated Chin Ups to failure
A3) Neutral Grip Chin Ups to failure

* Use assisted or bands as needed – or conversely add weight

B1) Conventional Deadlift 5 x 5

C1) Single Arm TRX Row with Rotation 4 x 15 (each arm) (https://www.youtube.com/watch?v=af99gQhWcJA) - here is a guy pretty much doing it, you get the idea
C2) TRX ‘T’ 4 x 15
C3) TRX Body Row 4 x 20

D1) Hammer Curls 4 x 12
D2) Decline Bicep Curls 4 x 12

* last set of decline curls is a drop set (option to change to standing curls if more convenient)

E1) Combat Rope Sled Pull 5 x 25 yard pulls – work your way up to your max

Push

Ryan's day

A1) Flat DB or BB Bench Press - 155x12, 10, 8, 6
A2) Push-ups - 4 sets to failure (12, 10, 8, 8)

** Try to maintain initial weight used during bench press as best as you can

B1) Incline Bench Press - 4x10, 1 Rest-Pause on last set, all sets with 95
B2) Incline DB Fly - 4x10, all sets with 30s Run the rack on last set

Rest-pause set - go to failure, rack the weight for 20 seconds, go to failure again. Follow up with drop set as mentioned above

C1) FST-7 on Shoulder Press of your choice (with 30s and 35s)

** 7 sets of 10 reps with 30-45 seconds rest between sets - Drop of 30% on last set to failure

D1) DB Lateral Raise - 4x15, run the rack on last set
D2) Rear Delt Fly - 4x15, run the rack on last set

E1) Skullcrusher - 4x12, Intraset stretching on last set
E2) Tricep Extension - 4x12, Rest-pause on last set, followed by drop of 30% to failure (same as last set for B1)

** Intraset stretching - Complete a regularly prescribed set to muscle failure. Once you're done with that set, allow the weight you're lifting to put the muscle on stretch aka hold the skullcrusher at the bottom of the movement.
Once you've let the muscle stretch under load for 30 seconds, strip a considerable amount of weight and perform another set to failure. After you hit failure, stretch again for 30 seconds.

E1) Tabata Machine Bench Press for 8 rounds!

Legs

Brendan's day

A1) Partial rep back squat with safety bars. Set bars below nipple height and use close to or more than 1 RM weight - 5x10 (275, 325, 375, 375, 375
A2) BB Standing calf raises* (same bar) – 5x AMRAP
A3) Goblet squat @40% BW – 5x 15 with 80

B1)RDL – 4x10 with slow eccentric....135

C1)Machine Hack Squat- 10 timed reps - 3x10 (180, 270, 270)
C2)Reverse stiff leg hack squat (like a RDL or good morning) - 10 timed reps – 3x10 (180, 270, 270)
C3) Hack squat Calf raise* - 3x max hold

D1)Smith Machine Front squat- 4x21s (did front squat with bar at 95 instead)
D2) Gluteus Hamstring Raise- 4x10

E1) Seated calf raise* - build to heavy 2 rep max

F1) Body Weight Rear foot elevated Split Squat – AMRAP to FAILURE! Start with dominant leg. Match reps with non dominant leg. 3 sets

Not going to lie, with was the worst leg day so far, not well thought out.

Pull

Eric's day today.

3 rounds for time
15 Sumo Deadlift High Pull - 50 kettlebell
15 Ball Slam - 30 lbs (bounced)
Time: 4:53

HS Row - 5x20.....90

HS Row (high to low)
90x15
140x15
160x15
160x15

Triset
Rope Straight Arm Pulldown - 3x10....50
Dual Pulley Pulldown - 3x10....50
Wide Pullups - 4, 3, 3

Wide Grip Curl - 35x12, 10, 8, 6
Regular Grip Curl - 35x12, 10, 8, 6
Close Grip Curl - 35x12, 10, 8, 6

For time
1000 metre row
60 TRX rows
30 TRX y's
Time - 10:16

Push

Finally, my day, time to watch everyone suffer, after having done the workout myself of course.

Push Press
135x3
155x3
185x3
195x2
185x3

Handstand Pushups x 10, 10, 8, 6

Superset
Bench Press - 5x15.....135
Lying Plate Squeeze - 5x8 with 10s

Triset
Neutral DB Bench Press - 45sx12, 50sx12, 10, 10
Overhead Rope Extension - 37..5x12, 42.5x10, 10, 10
Rope Pushdown - 37.5x12, 42.5x10, 10, 10

5 style Pushup (diamond + Regular + L + L + 5 second isometric hold = 1 rep)
1 set of 20 reps

Got good praise for this workout, it was fun but challenging.

Legs

Thanks to Josh for this workout.  It did give us more freedom, 30 minutes of squats and 30 minutes of deadlifts, this is how my sets broke down.

LB Back Squats
145x10
145x10
145x10
185x10
185x10
185x10
235x5
235x5
235x5

Trap Bar Deadlifts (touch and go)
220x10
220x10
220x10
270x8
270x8
270x8
320x5
320x5
320x5
320x5

Prowler Drag, there and back
one set at 450

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.

Push

Christian is the only one who wanted to be in the pictures, but this was a Brett day.

Triset
Bench Press with very slow negative - 155x6, 6, 5, 175x5, 6
Clap Pushups - 5x8, 8, 6, 6, 6
Lying med Ball throw - 5x15.....20

Triset
DB Shoulder Press - 4x8.....45s
Steep Incline Bench Press - 45sx8, 7, 6, 5
Incline Bench Press - 45sx8, 6, 5, 3

Triset
Skullcrusher - 45x8, 55x8, 8, 8, 8
Close Grip Bench - 135x6, 155x5, 5, 5, 4
Skullcrusher - 45x8, 55x6, 6, 6, 4

Superset
DB Flies - 1 1/2 reps - 4x12....20s
Incline Cable Bench - 4x12.....22.5

Good burner, one of my more favourite chest days!

Legs

Will gets another day.

Max effort Prowler push, there and back
180
360
450 (tough)

with a continuously running clock, every 90 seconds perform 5 Front Squats and 5 Back Squats with same weight for 10 rounds......weight used was 135

3 Rounds, 60 seconds per exercise
Romanian Deadlift - 95
Hack Squat - 90
Leg Press - 90

Superset
Nordic Glute Ham Raises - 3x8
Bulgarian Split Squat/Single Leg RDL combo - 17.sx8, 25sx8, 8

150 Wall Balls

Tough workout, prowler portion got the legs lit up, the 10 rounds of squats was deceptive, I tried to do sets as quick as possible so I had long rest.  The bulgarian combo one was a great ass burner.

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😝

Push

Trisets
Reverse Grip Pushups off bar - 30, 25, 20, 15, 10, 10
Incline Bench Press - 3x12....95, 50sx10, 8, 8
Plate Squeeze with rotation - 5s for 5 reps per side (6 sets)

Upright Row - 5x15.....65
Neutral Shoulder Press - 30sx12, 35sx10, 10, 10, 10
Telle-Lateral Raise - 5x8....15s

Dips - 4x15
Standing French Press - 50x10, 6, 6, 6
California Press - 45x10, 10, 8, 8

1 minute of sally up challenge with pushups - 3 sets
Iron Cross - 3x8....10s
Skullcrushers - 3x12.....20s

Oddly fun!

Legs

Another deathly leg day, thanks to Ryan.

Supersets

Sumo Deadlift (touch and go) - 225x6, 275x6, 6, 6, 6, 6
Bulgarian Split Squats - 6x20 per leg

LB Back Squats - 135x10, 10, 10, 185x10, 10, 10, 10, 10
Sumo Goblet Squats - 8x20.....45

Single Leg Swiss Curl - 4x20 per leg
Leg Extension - 4x20.....120

Triset
Plank - 5x1 minute
Stepups - 5x10 per leg (40)
Jump Squats - 5x20

Simple horrible, almost 2 hours of death.

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

Push

Workout designed by Will, looks like a very high volume one

Superset
Bench Press - 5x6......185
Pushups - 12, 8, 8, 8, 8
Elevated Pushups - 8, 6, 6, 4, 3
Standing Plate Squeeze - 5x20.....5s

In as few sets as possible
Machine Shoulder Press (at various weights) - 100 reps

Cable Fly - 17.5 for 100 reps

Rope Pushdown - 27.5 for 100 reps

3 rounds, 1 minute each, as many reps as possible.
Skullcrushers - 30
Band Pushdowns - red band
Bench Dips

Tabata Bench Press - 45 lbs

Quite the burner, the first part got hard fast, the 100s portion was just going as it as best as I could.  The 9 total minutes of triceps was killer, they simply ran out of steam.  Tabata bench was amusing considering how hard an empty bar was.

Legs

It is fun to do a leg workout when they are still sore from the last one, todays workout courtesy of Steve.

10 minutes on stairs, 34 floors

Leg Extension - 2x25......120

Hamstring Curl - 2x25.....90

Superset
Sled Press - 4x20......200
Single Leg Sled Press - 4x10 per leg......100

Massive Drop Set
Leg Press
360x15
270x12
180x10
90x10 with pause at bottom

Travelling Lunges, 10 steps, then 5 pulsing lunges per leg, then 10 steps, then 5 pulsing lunges per leg count as one set, 5 sets with 50

Quads simply done, sucked doing a quad intensive workout with them still sore, hopefully I can walk tomorrow.  The hardest part was the 5 sets of travelling lunges.

Pull

Lets add chest and anterior deltoids to the list of very sore muscles, along with the still destroyed quads.

Pulldown
120x10
140x10
140x10
140x10
140x10, drop set to 100x8, 85x8

Supersets
Cable Row - 4x10.....135
HS low row - 4x10.....90

TRX Y's - 4x12
Face Pull - 4x12.....37.5
Lateral Raises - 4x12....17.5s

DB Curls - 4x10.....20s
DB Drag Curls - 4x10.....20s

100 BB Curls in as few sets as possible with 45

TRX Rows - 4x15
Mapro Isolated Biceps - 4x30 seconds

Very high reps, the muscle that goes across the elbow was cramping, but fun workout!

Push

My adductors and glutes are a little sore, my quads are destroyed, on to push, courtesy of James.

Bench Press
135x5
185x8
185x8
185x7
185x5

Superset
Cable Crossover - 27.5x10, 10, 10, 10
Cable Crossover - 17.5x12, 22.5x10, 10, 10

Incline DB Fly - 30sx10, 10, 40sx10, 10
Incline DB Bench Press - 30sx10, 10, 40sx10, 10

Arnold Press - 25sx8, 35sx8, 6, 5
Reverse Fly - 20sx10, 10, 10, 10

Upright Row - 4x8....50
Lateral Raise - 4x10.....20s

DB Skullcrusher - 25sx10, 10, 8, 8
Bench Dips - 4x10, 10, 8, 8

100 Pushups in as few sets as possible

Chest and tricep cramps the rest of the day, holy shit!

Legs

Today marks the start of a new challenge, it's simple, you workout for 21 straight days, each trainer designing there own workout, trying to make it challenging but creative.  This is going to be a sore 21 days, first one was of course legs.

10 Rounds of
25 Goblet Squats - 45 pounds
30 second wall sit
10 LB Back Squats - 145

Triset
Seated Calf Raise - 5x20.....70
Hamstring Curl - 5x20.....60
Standing Calf Raise - 5x20.....120

Holy hell, the workout was all about the first part, simply death, but I completed it, my quads are going to hate me.

Upper Pull

One Arm Kneeling Pulldown
20x8
26x8
30x8
32x8

Wide Neutral Cable Row
120x8
135x8
150x8
165x8

Superset
Wide Pullups - 3x10
Chinups - 5, 4, 3

Face Pull
52.5x12
57.5x12
57.5x12

Reverse Fly (high to low)
10x15
12.5x15
12.5x15

Rope Pushdown - 47.5x12, 12, 10, 10

Legs + Random

Swiss Ball Triplet - 3x8

For time
Row 1000 metres
Run 0.3 miles on ecomill
Row 500 metres
Run 0.15 miles on ecomill
Time: 13:07

Farmers Walks - across gym and back with 75s for 3 sets

Leg elevated situps - 3x10

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

HS Incline Bench Press
90x8
140x8
140x8
140x8

Superset
Cable fly with Hold - 3x10....32.5
Cable Bench Press - 3x10....32.5

Iron Cross - 3x7....12.5s

Eccentric Skullcrusher, concentric Neutral Bench press - 3x6....40s

Lying Cable Curl - 4x12....47.5

Legs

Box Squats
138x10
185x10
225x10
225x10
225x10

Superset
Travelling Lunges - 3x8.....50s
Glute Ham Raise - 3x8

Goblet Squat holding bottom position for 15 seconds, then immediately do 15 reps, 3 sets with 50

Superset
Wall sit for 45 seconds (3 sets)
Box Jumps - 3x5.....37 inches

Tough workout, box squats were tough.

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
170x8

Wide Neutral Cable Row
105x8
120x8
135x8
138x8

Superset
Cable Row - 3x10......30
Wide Pullups - 5, 4, 4

Chest Supported Reverse Fly
12.5sx12
15sx12
15sx12

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

Pushdown - 4x12.....62.5

Legs + Random

Superset
Pull Throughs (with hold at top) - 50x12, 60x12, 12
KB Swing - 3x15....50

For time
Run 0.50 Miles on ecomill
Bike 2 Miles at resistance 10
Time - 14:14

DB Shoulder Walks - there and back across with 60s

Leg Elevated situp - 3x10

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Machine Bench Press
90x8
140x8
160x8
160x8

Superset
Cable Fly with hold - 3x10.....30
Cable Bench press - 3x10......30

Iron Cross - 3x6.....12.5s

Neutral DB Bench Press - 50sx15, 12, 12

Cable Curl - 4x12.....37.5

Legs

Squat Machine
90x10
180x10
270x10
360x10
410x10

Glute Ham Raise 3x12  (first 8 holding 10 pounds, next 4 was just bodyweight

Superset
Front Squat - 135x6, 155x6, 185x6
LB Back Squat - 135x8, 155x8, 185x8

Leg Extension - 3x30 seconds with 90 lbs
Hamstring Curl - 90x12, 105x12, 120x12

Good workout, the superset felt strong.

Upper Pull

Cable Row
28x8
32x8
34x8
34x8

Wide Pullups - 4x12

Superset
Kneeling Pulldown - 3x15....40
Straight Arm Rope Pulldown - 3x10....22.5

Head Pull - 3x12....17.5

Reverse Fly
7.5x15
10x15
10x15

TRX Tricep Extensions - 4x12

Legs + Random

Tabata Hip thrusts - 69 reps

3 Rounds, un timed
Fireman's Pull (3 45s and two sandbags, not sure entire weight), across studio and back
15 Wall Balls - 20

Overhead Squats
45x10
45x10
65x10
85x6

Ab Rollouts - 3x10

Tabata hip thrusts off bench this time, was equally tough when I do it off the floor, the couplet was kind of fun.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4 (got 5, but had slight assistance on 5th rep)

HS Incline Bench Press
90x8
110x8
130x8
130x8

Supsert
Cable Fly with Pause - 3x10....27.5
Cable Bench Press - 3x10.....27.5

KB Military Press - 3x15......25s

DB Neutral Bench Press - 3x12.....50s

Lying Cable Curl - 3x12.....47.5

I believe I would have gotten 5 reps on the db bench presses, but the spotter jumped in a little quick!

Legs

LB Back Squats
115x8
185x8
205x8
225x8
275x5

High  Leg Press
270x12
360x12
450x12
450x12

Glute Ham Raise - 3x15

Leg Extension - 3x15....180
Seated Hamstring Curl - 3x15.....80

Feels good to be squatting again!

Upper Pull

Single Arm Pulldown
22x8
26x8
28x8
30x8

Chest Supported Row (to mid back) - 4x10.......190

Superset
Wide Pullups - 3x10
Chinups - 3x4

Face Pull - 3x15....57.5

Reverse Fly - 3x15......7.5

Overhead Rope Extension - 4x12.....52.5

Legs + Random

Single Leg Hip Thrusts
45x10
65x10
65x10
65x10

Run 1 mile on ecomill - 12:53

Farmers Walk (across studio) - 4 sets with 290

Leg Elevated Situp - 3x10

Upper Push

Rack Bench Press
warmup
135x5
185x5
work sets
225x3
245x3
265x3

Squeeze Press - 4x8 with two tens

Superset
Cable Fly with hold - 3x10.....25
Cable Bench Press - 3x10.....25

DB Shoulder Press - 3x15......25s

Reverse Grip Bench Press - 3x12.....115

Rope Cable Curl - 4x12.....32.5

Legs

Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk, all resetting)
95x3
135x3
155x3
155x3
155x3

Superset
High Leg Press - 270x12, 360x12, 450x12
Glute Ham Raise - 3x12

Leg Extension - 3x15.....150
Seated Hamstring Curl - 3x15....80, 80, 90

Haven't done olympic lifts in ages, it was on a whim, also felt amazing.  155 was decently light, it was mostly general fatigue.

Upper Pull

Single Arm Pulldown
20x8
24x8
26x8
28x8

Cable Row
30x8
32x8
32x8
32x8

Superset
Pulldown - 3x10.....120
Wide Neutral Pullups - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB Skullcrusher - 4x12......30s

Legs + Random

Hip Thrusts
135x10
225x10
315x15
315x15
315x15

Row 100 metres for 5 sets, 17 seconds on all sets

Farmers Walks, across gym and back with 75s

TRX Pullin - 3x20

Consistent on the rows, but all sets were tough.  Heaviest weight I have done for sets of 15 on the hip thrusts.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4

Incline Bench Press - 140x10, 8, 8

Superset
Cable Fly with hold - 3x10....22.5
Cable Bench Press - 3x10.....22.5

Machine Lateral Raise - 3x15.....80

Close Grip Pushups - 3x13

Lying Bicep Curl with hold - 4x10.....42.5

Legs

Bulgarian Split Squats
95x6
135x5
145x5
155x5

LB Back Squats
135x6
135x6
185x5
225x5
225x5 (+2x23 pound chains)

Superset
Glute Ham Raise - 3x6
Deadlifts (high hip, touch and go) - 3x12......135

100 Travelling Lunges

Tough workout, the back squats felt good, with the chains it would be 271 at lockout, 5 reps wasn't entirely easy, but nothing over the top hard either.  My 5 rep max back squat is 315 at the peak of a squat strength phase, so in relation to that it's bad, but this is also my first time squatting over 225 in many months, so I'll take it!

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
190x8

Single Arm Cable Row
55x8
65x8
65x8
65x8

Superset
Wide Grip Pullup - 3x5.....30
Wide Grip Pullup - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB French Press - 4x15.....50

Legs + Random

Hip Thrusts  - 3x20......225

For time
50 Floors on stairmaster
Run 0.50 on ecomill
Time: 19:42

Fat Grip Farmers Walk, across gym and back - 50s

Leg Elevated situps - 3x10

Upper Push

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

Incline DB Bench Press - 3x10.....70s

Superset
Lateral Raise - 3x10......25s
DB Military Press - 3x10.....25s

Cable Bench Pres
32.5x15
32.5x15
37.5x15

Reverse Grip Bench Press - 3x10.......115

Double Bicep Curl - 3x12.....20

Not so good on the pause bench presses but didn't do them the last couple days.

Legs

Squat Machine
90x8
180x8
270x8
360x8
410x8

Superset (warmed up with reverse lunge for 1 set of 8 per leg)
Reverse Lunge - 3x6.....135
LB Back Squat - 3x12.....135

Glute Ham Raise - 3x14

Superset
Leg Extension - 3x10.....190
Jump Squat - 3x10

Seated Hamstring Curl - 3x15.....70, 80, 90

Painful workout, the first superset was really tough, my hamstrings were already sore as well.

Upper Pull

Dual Handle Pulldown
60x8
80x8
80x8
80x8

Chest Supported Row
180x10
230x10
230x10
230x10

Superset
Wide Pullups - 3x8
Neutral Pullups - 3x4

Face Pull - 3x15.....57.5

Cable Reverse Fly - 3x20.....5

Overhead Tricep Extension - 4x15....50