Upper Pull

Weighted Neutral Pullups
bwx5
45x5
55x5
65x5
65x5

Cable Row
30x8
32x8
34x8
36x8

Machine Straight Arm Pulldown - 90x12, 105x12, 120x12, 120x12
Pullups - 4x6

Reverse Fly - 4x15.....10

Lying Cable Curl - 3x12....47.5

Wrist Curl with hold - 120x12, 12, 10

Legs

Squat Machine (facing forwards) - 90x8, 180x8, 270x8, 8, 8
Squat Machine (facing backwards) - 90x8, 180x8, 270x8, 8, 8

Swiss Ball Hip Raise - 3x10
Swiss Ball Leg Curl - 3x10
Swiss Ball Hip Thrust - 3x10

10-9-8-7-6-5-4-3-2-1 reps for time
Elevated Reverse Lunges with left leg - 50
Elevated Reverse Lunges with right leg - 50
Time: 10:57

5x10 of Bulgarian Split Squats with as little rest as possible

Seated Calf Raises - 3x15....90

Upper Push

DB Shoulder Press
50sx6
60sx6
70sx6
70sx6

Wide Hammer Strength Bench Press
180x8
270x8
270x8
270x8

Cable Crossover with hold
32.5x10
35x10
37.5x10
37.5x10

Handstand Pushups - 10, 8, 8
Pushups off knuckles - 3x12

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

Overhead Rope Extension - 3x15.....52.5

Upper Pull

Pulldown
140x8
160x8
180x8
200x7

Dual Pulley Cable Row - 4x8.....80

Wide Pullups - 4x10
Neutral Pullups - 4x10

Head Pull - 4x15......20

DB Curl - 3x12....25s

Reverse Wrist Curl - 3x12....60

Legs

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

LB Back Squats
135x5
185x5
225x5
275x3
315x3
325x3

Sumo Deadlift (touch and go)
225x8
275x8
325x8
325x8

Leg Extension - 3x15......190
Hamstring Curl - 3x15.....80

Conditioning

Decided to make these sundays the random fun day again.

4 Rounds, untimed
10 Burpees
15 feet on Jacob's Latter
30 Double Unders

Roughly 8 minutes of moderate boxing

Overhead Crunches - 3x10 per side with 25

JL is really tough, first time using it in a workout, oddly fun though.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

DB Shoulder Press - 4x8......60s

Cable Fly - 4x10.....35
Cable Bench Press - 4x10......35

Handle Pushups - 15, 15, 12

Incline Neutral DB Bench Press - 50sx10, 8, 7
Pushdown - 52.5x12, 10, 10

The 100s I got without a handoff, surprised me a bit as I hadn't even gotten 6 with a handoff, not bad.

Upper Pull

A nasty stomach bug took me out of commission for two days, so this workout I kept it simple

Pulldown
120x10
140x10
140x10
140x10

Cable Row - 4x10.....135

Chinups - 4x10

Reverse Fly - 4x15.....10

Wrist Curl with hold - 3x12....110

Machine Curl - 3x12

Legs

Trap Bar Deadlift (resetting)
150x10
150x10 (touch and go)
240x5
240x5
290x5
340x5

Travelling Lunges - 3x8 per leg with 65s

Glute Ham Raises - 10 reps with a 10, another 5 with bodyweight for 3 sets

Triset
Leg Extension - 120x20, 140x20, 150x10
Hamstring Curl - 90x20, 16, 16
Standing Calf Raise - 180x20, 20, 16

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Bench Press - 4x10.....135

HS Shoulder Press - 4x12.....100

Incline Smith Bench, 1 and 1/2 reps - 4x8....90

(I did some exercise in here, just can't remember what)

Overhead Rope Extension - 3x15....52.5

Upper Pull

Wide Neutral Pulldown
120x8
160x8
180x8
200x6

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

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....22

Machine Straight Arm Pulldown - 4x12......90
Pullups - 4x6

Preacher Curl - 3x15......60

Machine Squeeze - 90x10, 105x10, 10

Legs

Squat Machine
90x10
180x10
270x10
360x10
450x10

Glute Ham Raise drop set
10 lbsx10, then bodyweight for 5 more, 3 sets total

Stepups (leaving one leg up)
115x8
125x8
135x8

Hip Thrusts
225x10
315x10
365x10
405x6 (with max effort hold on last set)

Seated Calf Raises - 3x15....90

On the hip thrusts, I could have kept going, but the bar wasn't placed right and it really bothered my old surgery scar, so I just held the peak contraction for as long as possible.

Upper Push

Worked out with Matt and Harrison, a lower key workout.

Incline Smith Machine Bench
90x8
140x8
160x6
160x5

Superset
Wide Hammer Strength Bench Press - 180x10, 230x10, 270x8
Hammer Strength Shoulder Press - 90x8, 70x8, 70x8

Cable Fly
30x10
35x10
35x10

French Press - 65x12, 75x12, 12

DB Skullcrushers, totals 200 reps, sets broken as needed
30sx25
20sx75
17.5sx50
15sx50

Last part was Harrison's idea, quite the burner.

Upper Pull

Pulldown
140x8
160x8
180x8
200x6

High to Low Hammer Strength Row
180x8
230x8
250x8
250x8

Kneeling Straight Arm Pulldown - 37.5x10, 42.5x10, 47.5x10, 52.5x10
Chinups - 6, 5, 5, 5

TRX Y's - 4x12
TRX Rows - 4x15

Farmers Walks - across gym and back with 65s, 3 sets

Machine Preacher Curl - 45x15, 15, 55x15, 15

Legs

Goblet Squats - 4x12.....50

LB Back Squats
135x5
185x5
225x5
275x4
295x4
315x4

Sumo Deadlift (touch and go) - 3x15......225

Single Leg Hip Thrust - 3x15

TRX Hamstring Curl - 3x20

Single Leg Calf Raises - 3x10.....50

Felt good, on the set of 315 I had this weird wobble that through off my balance and mentality a bit, so I was a bit surprised I still got two more, good overall workout.  I like the heavy coupled with high reps.

Upper Push

Military Press
95x5
115x5
135x5
135x5
135x4

Decline Bench Press
185x8
205x8
205x7
205x7

Cable Fly - 3x10.....37.5
Clap Pushups off step - 10, 8, 6

Dips - 21s for 3 sets

Pushdown - 4x15.....62.5

Upper Pull

Dual Pulley Pulldown
60x8
80x8
80x8
80x8

Cable Row
30x8
34x8
36x8
36x8

Superset
Wide Pullups - 10, 8, 8, 8
Neutral Pullups - 6, 5, 5, 5

Face Pull - 4x12....50
Rope Row - 4x15.....50

Reverse Cable Fly - 4x15.....10

BB Curl - 4x15.....45

Legs

Very short on time leg day

High Leg Press
90x15
180x15
270x15
360x15
360x15
360x15

6 Rounds for time
Travelling Lunges - 5 per leg, 50s
Nordic Glute Ham Raise - 6 reps
Single Leg Hip Thrust - 10 per leg
Time: 15:16

Upper Push

Bench Press
warmup
135x5
135x3
185x5
work sets
4x5......210

DB Bench Press
70sx8
80sx8
90sx8
90sx7

Hammer Strength Incline Bench
190x8
190x8
210x8
drop set, 190x8, 140x6, 90x6

Superset
Machine Lat Raise - 80x12, 95x12, 12
Machine Shoulder Press - 90x8, 95x8, 8

Pushdown - 4x15.....52.5

Upper Pull

Neutral Pulldown (machine)
120x8
160x8
180x8
200x6

Cable Row with hold - 4x8.....135

Straight Arm Pulldown - 4x12.....57.5
Neutral Pullups - 4x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....20

Head Pull
17.5x15
22.5x15
22.5x15
22.5x15

Lying Cable Curl - 4x10.....47.5
R-Band Curl - 4x12

Legs

Reverse Lunges - 3x10 per leg with 50s

LB Back Squats
135x5
185x5
225x5
275x3
295x3
315x3

Superset
Hip Thrusts - 3x10.....315
Hip Thrusts - 3x15

Deadlift (touch and go, hook grip) - 3x15.....135

Best my back squats have felt in a long time, 315 felt great, heavy but great.  The hip thrust combo was a deceptive burn.  I truly hate a hook grip for deadlifts.