Upper Body

Decline Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x5
245x5
225x5

Dual Pulley Cable Row
70x8
80x8
90x7

Incline Machine Bench Press
205x8
205x8
208x6

Wide Pulldown
38x8
40x8
40x6

Leg Elevated Situp - 3x10

Don't usually do decline, but last time I tried 245 I only got 2 reps, so I am very happy with getting 5.

Legs

Time for some heavy front squats (was quite stiff going into this workout).

Warm up
95x5
135x5
135x5
work sets
185x3
205x3
225x3
245x3
275x2 (pr!)

Pause Hack Squats
180x5
270x5
290x5

Leg Extension - 200x12, 220x12, 240x12

That was a heavy, but new best on front squats, with my previous best only being a single, and I don't do front squats anymore.  Good workout!

Upper Body

Incline DB Bench Press
60sx12
70sx12
70sx10

Cable Row
32x12
32x12
32x10

Close HS Bench Press - 3x12.....90

Cable Reverse Flies - 3x12.....6

Alternate Sets
Pushdown - 3x12....65
DB Curls - 3x12....25s

Conditioning

Just a simple conditioning.

Stair Master - 5 minute warmup

Ecomill Run for 1 mile - 13 minutes

Bike 2 miles in 7 minutes

Kept it intense, good sweaty workout.

Upper Body

Wanted to try barbell bench again,

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
205x5
205x5

Cable Row
38x8
40x8
40x8

Incline Machine Bench - 3x8....195

Dual Pulley Pulldown - 3x8......80

Leg Elevated situp - 3x10

Kept the bench presses reasonable, not light but not overly heavy either, felt good.

Posterior Chain

Doing deadlifts when your hamstrings are already really sore, I knew it wasn't going to be fun, so decided not to go overly heavy.

Sumo Deadlifts (all resetting)
warmup
135x5
135x5
225x5
225x3
work sets
275x8
325x8
325x8

Hip Thrusts
115x10
155x10
155x10

Hamstring Curl - 60x15, 70x15, 80x12

High rep deadlifts suck for another reason, but good workout, hip thrusts feel good to be able to do again!

Upper Body

Post birthday workout, very sore.

Cable Bench
20x12
24x12
28x12

Cable Row - 3x12....140

Lateral Raise - 3x12.....90

Face Pull - 3x12.....52.5

Alternate Sets
Pushdown - 3x12...65
Cable Curl - 3x12....42.5

Birthday Workout

Time for the same birthday workout as last year, only updated.

27 reps of each exercise.
Chinups
Thrusters - 25s
DB Bench Press - 50s
Jump Lunge - per leg
*DB Deadlifts - 45s
Goblet Squats - 50
*Rope Crunch (forget weight but it was easy)
*Mountain Climbers - per leg
Russian Twist - 10 (per side)
*Burpees (kind of unbroken, slow motion more)
Box Jumps - 24 inches
*KB Swing - 50
Renegade Row - 25s (I think, 26 total)
Jump Squat
Pushups
Swiss Ball Jacknife
TRX Row
Push Press - 25s
*Travelling Lunge - per leg
Pulldown - 100
Dips
Russian Leg Raise
Leg Curl - 75 I think
Plank to Pushup - 26 total
*Air Squats
DB Curls - 20s
Swiss Curl

Starred exercises were unbroken, it was freaking hard, and as I am writing this a bit after, I am sore as hell, mostly my hamstrings.

Upper Body

Wanted to test the shoulder, which was feeling much better lately.

DB Bench Press
65sx8
80sx8
90sx8
100sx5

Cable Row
38x8
40x8
40x6

Smith Machine Bench Press - 3x5.....180

Wide Pulldown
38x8
40x8
40x8

Leg Raise/Hip Raise - 3x12

My shoulder felt nothing, awesome, also pr'd on the db bench too, even better.  I hope to try barbell bench too, I realize today how much I dislike the smith machine.

Legs

Time to try for a new 1 rep max back squat.

LB Back Squat
135x5
135x5
185x5
185x5
225x5
225x3
work sets
275x5
315x1
335x1
360x1 (pr!!)

Single Leg Squats (small set plus 2 plates) - 3x10

Leg Extension - 190x15, 210x15, 230x15

There is no doubt that 360 went quicker than the 350 that was my previous pr.  Very happy with lift, it was still very heavy, but please.

Upper Body

Cable Bench Press
42.5x12
47.5x12
52.5x12

Cable Row - 3x12....30

Lateral Raise - 3x12....85

Straight Pulldown - 3x12....22.5

Alternate Sets
Pushdown Machine - 3x12.....165
Preacher Curl - 3x12.....90

Upper Body

Smith Machine Bench Press
90x5
160x5
180x5
200x5
220x4

Cable Row
36x8
38x8
40x8

Chest Press
150x8
190x8
190x8

Face Pulls - 3x8.....52.5 (hold at peak contraction)

Pallof Press - 3x8......37.5

So many machines for chest, odd.

Conditioning

Random conditioning day

50 Burpees
100 Double Unders
50 Box Jumps - 37 inches
100 KB Swings - 50

Prowler Sprints
180x1
270x1
270x1
270x1

Good workout, very winded.

Posterior Chain

There are some workouts that stand out in your mind, I went into this workout hoping it would be one of them, a milestone deadlift I didn't know if I would ever hit.

Trap Bar Deadlift (all resetting)
warm up
150x5
150x5
240x5
240x5
work sets
330x2
380x2
420x1
470x1
500x1 (pr!!!!!)

Natural Glute ham Raises - 3x6 with slow eccentric

Lying Hip Thrusts
95x10
145x10
145x10

Holy shit, what a lift, could not be more thrilled my strongest style of deadlift is actually at 500 lbs.  It actually felt like if I had attempted 501 lbs I would have failed.  Like all my deadlifts, the hardest part is the first few inches, once I move it past that i almost always can complete the lift.  When I initiated the pull, I didn't think it was going to move at all, I dug my heals in and kept going.  When at the top of the pull, my grip immediately failed as I refused to use straps here and the weight came back down, but the lockout was clear.  Also, I discovered that 500lbs doesn't fit on this trap bar, so I had to balance the plates on the other plates, they came flying off as the weight came down.  Awesome feeling, a blood blister under my callous, and a great rest of the workout.  I found a way to do hip thrusts again so I can finally increase my ass strength better.

Upper Body

Smith Machine Bench Press
90x12
140x12
140x12

Cable Row - 3x12....30

Lateral Raise - 3x12.....85

TRX Y's - 3x10

Alternate Sets
TRX Tri Extensions - 3x12
Standing Wrist Curls - 3x12.....45

Upper Body

Trying to find what doesn't bother my shoulder still.

Narrow HS Bench Press
90x8
140x8
140x8
140x8

Cable Row
30x8
32x8
34x8

Smith Machine Rack Lockout
140x5
180x5
200x5
200x5

Single Arm HS Row
180x8
230x8
270x8

Swiss Rollout - 15, 12, 12

Legs

LB Back squats
warm up
135x5
135x5
185x5
185x5
225x5
225x3
work sets
275x5
295x5
315x5

Stepups
135x5
155x5
165x5

Leg Extension - 190x15, 210x15, 230x15

The 315 for 5 felt better than it did last time, happy with workout!

Upper Body

Cable Bench
42.5x12
47.5x12
52.5x12 (broken a few times)

Cable Row - 3x12.....70

Lat Raise Machine - 3x12......80

Band Pull Apart - 3x12.....black band

Alternate Sets
Neutral Pushdown - 57.5x12, 65x12, 72.5x12
Plate Squeeze - 45sx10, 10, 8

Conditioning

Random conditioning routine

3 Rounds, each for time
8 Burpees
10 Box Jumps - 37 inches
Farmers walk with 200, across studio and back
Times: 1:49, 1:56, 2:02

3 Rounds, each for time
Run 0.10 miles on ecomill
25 KB Swings - 50
Times: 1:50, 1:36, 1:28

10 Minutes on stairs, 42 floors

The second part got quicker because I ran faster, the swings were all unbroken.

Upper Body

DB Bench Press
65sx8
80sx8
90sx8
100sx4

Cable Row
36x8
38x8
40x6

Incline Machine Bench Press - 3x8....195

Straight Arm Pulldown
62.5x8
72.5x8
72.5x8

TRX Rolls - 3x12

First time doing the hundreds on flat, they were heavy, next time if possible I'll ask for a hand off but I'm pleased with that.

Posterior Chain

Was still sore from my leg workout, but wanted to try some deadlifts, opted for touch and go, something I haven't done in ages, because of this I also used straps.

Sumo Deadlifts (touch and go, with straps)
135x8
138x8
225x5
225x5
work sets
275x8
325x8
345x8
375x6

Glute Kickbacks
60x8
70x8
70x8

Seated Hamstring Curl - 3x10......80

My all time best on sumo deadlifts for touch and go is 365 for 5, today was 375 for 6, so I am pleased with that, I probably could gave kept going, but my form would have faltered.