Legs

High rep leg day today!

High Leg Press
180x15
270x15
360x15
360x15

Glute Ham Raise - 3x13

10-9-8-7-6-5-4-3-2-1 reps for time
Side Stepups Right Leg - 50
Side Stepups Leg Leg - 50
Time: 10:01

LB Back Squats - 3x15.......135

Superset
Leg Extension - 3x15......170
Hamstring Curl - 3x15......75

High rep day but felt really good.  The timed portion I'll admit was more a breathing, and even more a core type workout, but still good.  First time back squatting in a long time, kept it light and high reps, felt easy.

Upper Pull

Wide Pulldown
30x8
34x8
34x8
34x8

Single Arm Cable Row
57.5x8
62.5x8
62.5x8
62.5x8

Superset
Wide Pullups - 3x8
Neutral Pullups - 3x5

TRX Row - 3x15

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

Skullcrusher - 3x12......30s

Legs and Random

Single Leg Hip Thrust
25x10
35x10
40x10

5 Rounds for time
10 Overhead Squats - 65
Farmers Walk, across studio and back with 240 pounds
Time: 11:35

Single Leg Box Jumps
3 sets of 5, last two sets were on on highest foam box.

Single Arm Overhead Crunch - 3x10.....25

Good workout, the timed portion was tough but fun, overhead squats were on the easy side.  The single leg box jumps were for fun but still tough.

Upper Push

Pause Bench Press
warmup
135x3
135x1
185x3
205x2
work sets - 3x2.....220

Incline DB Bench Press
70sx10
70sx10
70sx8

Supserset
Cable Flies - 3x10.....27.5
Cable Bench Press - 3x10.....27.5

Cable Shoulder Press - 3x15......12

Dips - 3x16

DB Preacher Curl - 3x12.....22.5s

Legs

High Leg Press
90x10
270x10
450x10
540x10
540x10

Glute Ham Raise - 3x12

10-9-8-7-6-5-4-3-2-1
Reverse Lunge Right Leg off step - 50
Reverse Lunge Left Leg off step - 50
Time - 12:56

Leg Extension - 3x15....170
Seated Hamstring Curl - 3x15....80

That was burned, the timed portion was done holding a kettlebell in front, that got my core working.  Doing it off the step just added to the pain.

Upper Pull

Wide Pullups - 4x11

Cable Row with hold - 4x6.....60

Superset
Pulldown - 3x12...120
R-Band Straight Pulldown - 3x12

Face Pull - 3x15....50

High to Low Reverse Cable Fly - 3x15......7.5

DB Curls - 3x12......25s

Legs + Random

Single Leg Hip Thrusts
20x10
30x10
35x10

8 Rounds for time
200 metre row
Run 0.10 miles on ecomill
Time: 19:15

Farmers Walk, across gym and back with 75s

Tension Woodchop - 3x10.....25

The timed portion was tough, sweaty but oddly fun!

Upper Push

Had some trouble with a minor back injury, feel good now, have been working out still but just didn't post, back to updating now!

Pause Bench Press
warmup
135x3
135x3
185x2
205x2
work sets - 3x2......215

Hanstand Pushups - 8,7, 6

Cable Bench Press - 3x15.....22

Incline Single Arm Bench Press - 3x10.....50

Incline Neutral Bench Press - 3x10......50s

Pushdown - 3x12....62.5

I have changed my programming, this one doesn't have one focus just general fitness, my old bench press program felt really good and my bench finally progressed to ending with 5 sets of 3 with 235 (which I didn't post) and finally getting 5 reps with 225 (then 4 and 4).  Good working today!

Legs + Random

Hip Thrusts
135x15
225x15
275x15
325x15

Prowler, push there, drag back
180
270
270
270

Overhead Squats
45x10
65x10
65x10
65x10

Cable Deadbug - 3x10.....30

sets of 15 on hip thrusts really burn, the prowler was also a challenge.  The overhead squats felt great.

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