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

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x8

High to Low Hammer strength Row
180x8
230x8
230x8
230x8

Superset
Reverse Fly - 4x10....12.5
Cable Row - 4x10.....60

Straight Arm Pulldown with hold
37.5x15
42.5x15
42.5x15

Band Face Pulls - 3x20

Wrist Curl with hold - 4x12.....105

Upper Pull

Wide Pullups - 4x12

Single Arm Cable Row
52.5x8
62.5x8
65x8
65x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

HS Row (high to low) - 4x12.....180

Prowler Rope Pull, seated, one length of rope, 1 set at 180, two sets at 225

Upper Pull

Wide Pulldown
32x8
36x8
38x8
40x8

Wide Pullups with hold at peak contraction - 4x8

HS Row
140x12
160x12
160x12
160x12

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

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

Wrist Curl with hold - 4x12....100

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

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.

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!

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

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

Upper Pull

Workout with trainer today, let me design this one.

Weighted Wide Pullups
bwx8
30x6
30x6
30x6

Superset
TRX Row - 4x12
BO Reverse Flies - 20sx10, 10, 8 8

HS Row
200x10
220x10
220x10
220x10

HS Pulldown
180x10
200x10
200x10
200x10

TRX Y's - 4x12

Pushdown - 52.5x15, 57.5x15, 15, 15

Bench + Pull

Bench Press
warmup
135x5
135x3
185x3
work sets
215x5
215x5
215x4

Weighted Wide Pullups
40x5
45x5
50x5

Single Arm HS Row - 3x8......135

Superset
Chinups - 10, 8, 8
Standing Cable Row - 3x10....67.5

Reverse Fly - 3x15.....7.5

Bench + Pull

Day 3, bench press then hammer my back.

Bench Press
135x5
135x3
185x5
work sets - 3x5......205

Weighted Chinups - 3x5......50

Chest Supported Single Arm Row
90x8
115x8
135x8

Superset
Wide Neutral Pullups - 3x10
Standing Cable Row - 67.5x10, 75x10, 10

Face Pull - 3x15......57.5

I am sore almost everywhere!

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
225x4

Slight InclineDB Bench Press
60sx8
70sx8
75sx8
80sx8

Superset
Chest Supported Row - 120x10, 8, 8
Wide Pullups - 5, 4, 4

Incline Leg/Hip Raise - 3x12

Face Pull - 3x12.....47.5

Full Body

Went to a new gym to workout with brother so workout was random.

Lying HS Bench Press
270x10
320x8
360x7

Chest Supported Row 3x5....forget weights

Weird leg Press
180x10
270x10
270x10
270x10

Decline Bench Press
135x8
205x8
225x6
245x5

Wide Pullups - 3x10

Leg Extension - 3x12......130

Run 1 mile - 10:30

Kind of fun working out in different gym.

Upper Body

Pause Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
225x3

5 Rounds for time
8 Landmine Presses - 45 (35 on first round only)
8 Wide Grip Pullups
Time: 8:55

Single HS Row
230x8
270x8
270x8

Pallof Press
30x8
35x8
35x8

Face Pull - 3x10.....65

Bench Presses felt strong, usually 225 for 3 reps on pause is a struggle for one set, let alone two, so I was please.  The timed portion I changed the weight part way through, 35 was too light so I added a 10 and kept going, that was better, all sets unbroken.  Good workout!

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

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x5(a)
225x4(a)
225x4(a)

Wide Neutral Pullups
45x5
55x5
65x5

Machine Incline Bench Press
165x8
180x8
195x8

HS Row (high to low)
180x8
270x6
270x6

Pallof Press - 30x8, 35x8, 8

People need to learn how to spot, and then not claim it was all me.

Upper Body

The benches were in use when I started, so I went with floor presses.

Floor Presses
warmup
135x8
work sets
185x5
205x5
225x5
225x5
225x5

Pulldown (dual station)
80x8
90x8
100x6

Shoulder Press
115x8
135x7
135x6

HS Row (high to low)
180x8
250x8
250x8

TRX Rollouts - 3x10

Floor presses went the best they ever have, didn't even have a spot.  The trx core move hurts like a bitch!

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
215x5
225x4

Wide Pulldown
32x8
36x8
38x8

Incline Machine Bench Press
150x8
165x8
180x8

HS Row (high to low)
180x8
230x8
250x8

Leg Elevated Crunch - 3x10

Upper Body

Pause Bench Press
Warmup
135x5
135x3
work sets
185x3
205x3
225x2
225x2
225x2

Wide Pulldown
30x8
34x8
36x8

Military Press
115x8
135x6
136x5

HS Row (high to low)
180x8
230x8
230x8

Leg Elevated Crunch - 3x10