Upper Push

Barbell Bench Press
135x8
185x8
185x8
185x8
185x8

Shoulder Press - 3x5.....135

Cable Fly - 35x10, 40x10, 10, 10
Cable Bench Press - 35x10, 40x10, 10, 10

Single Arm Bench Press - 3x12.....50

Close Grip Handle Pushups - 3x15

Plate Squeeze twist - 3x8......5s

Single Arm Pushdown - 20x12, 25x12, 25x12

Upper Push

Worked out with Ryan and Brett today, let them call the workout (more Ryan)

DB Bench Press
80sx6
90sx6
100sx5

Incline Cable Bench Press
37.5x10
47.5x10
52.5x10
52.5x10

HS bench Press
140x8
160x8
160x8
160x8

Machine Tricep Extension - 135x10, 150x10, 165x10, 165x10

Cable Kickback - 12.5x10, 17.5x10, 20x10, 22.5x10

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 Push

Bench Press
warmup
135x5
135x3
185x5
work sets
4x5....205

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

Hammer Strength Shoulder Press - 4x12.....90

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

Neutral DB Bench Press - 4x12.....50s

Superset
Rope Pushdown - 47.5x10, 52.5x10, 10, 10
DB French Press - 4x10....50

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!

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

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

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!

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

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

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.

Upper Push

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

Handstand Pushups - 8, 8, 7

Single Arm Incline Bench Press
50x12
50x10
50x10

Superset
Cable Fly - 3x10.....30
Cable Bench Press - 3x10.....30

Close Grip Pushups - 3x12

DB Curls - 3x12....25s

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

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!

Upper Body

Cable Bench Press
37.5x12
42.5x12
drop set (47.5x12, 37.5x6, 27.5x6)

Kneeling Pulldown
40x12
40x12
drop set (40x12, 36x8, 32x8)

Superset
Overhead Rope Extension - 3x10....47.5
Rope Pushdown - 47.5x10, 8, 6

DB Bicep Curl - 3x8.....22.5s
DB Hammer Curl - 3x8......22.5s

Machine Wrist - 90x10, 105x10, 10
Bar hold - 90xmax time, 2 sets with 105

Very nice pump workout!

Upper Body

Cable Bench
32.5x12
42.5x12
47.5x12

Cable Row - 3x12.....30

Arnold Press - 3x12.....25s

TRX Y's - 3x12

Supersets
Reverse Grip Pushdown - 52.5x10,10, 10
Pushdown - 52.5x10, 8, 8

Incline Curls - 3x6.....25s
Hammer Grip Incline Curls - 3x6.....25s

Plate Hold - 35s for max time

Rock Climbing Pullups - 10, 8, 8

Going to try and make more of an effort to work on my grip and finger strength.  The plate holds were with a 35 pound bumper, no groove so it was tough for me.  The rock pullups were cool, back and arms were fine, it was all fingers.

Upper Body

Cable Bench
32.5x15
37.5x15
42.5x15

Straight Arm Pulldown (dual) - 3x15......22.5

Lat Raise Machine
60x15
65x15
65x15

Face Pull - 3x15.....37.5

Supersets
Reverse Grip Pushdown - 3x10....57.5
Pushdown - 57.5x10, 10 8

Incline Curl - 25sx6, 6, 6
Incline Hammer Curls - 25sx6, 6, 3

Upper Body

Cable Bench Press
24x12
26x12
28x12

Wide Pullups - 3x12

8-7-6-5-4-3-2-1 reps for time of
Clapping Pushups
TRX Rows

Alternate Sets
DB Skullcrushers - 3x10.....30s
Cable Curl - 3x12....10

Nice little burner, the timed portion was pretty even, if anything the rows were the harder of the two.

Upper Body

Cable Bench Press
22x12
26x12
30x12

Kneeling Pulldown
28x10
26x12
26x12

Dips - 3x15

Band Pull Apart - 3x12

Alternate Sets
Overhead Rope Extension - 3x12....52.5
Cable Curl - 3x12....10

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