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
65sx6
75sx6
85sx6
95sx4

Incline Bench Press - 135x10, 10, 8

Superset
Incline DB Fly - 35sx10, 8, 8
Incline DB Bench - 35sx8, 6 6

Cable Lat Raise - 3x15......6

Close Grip Floor Press - 3x10......135

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

Prowler and Arms

Sore, but lets workout anyway.

Prowler, drag there, push back
270x1 set
360x1 set
360x1 set

Alternate Sets
Close Grip Bench Press - 135x8, 155x8, 175x5
DB Curls - 25sx8, 30sx8, 35sx8

Pushdown - 57x5x12, 625x12, 12
Double Bi Curl - 20x12, 12, 12

Those last two sets with the prowler were agony, but fun!

Upper Body

Worked out with Brett again, he was sore everywhere so we did an arm workout, one he had made up.

Triset
Cable Skull Crushers - 52.5x8, 8, 8, 8
Close Grip Bench Press - 135x6, 155x6, 165x6, 185x6
Cable Skull Crushers - 52.5x8, 8, 8, 6

Cable Rope Curls - 47.5x8, 8, 8 ,8
Cable Curls - 37.5x8, 6, 6, 6
Chinups - 5, 4, 4, 5

5 sets of wrist curls, 15 to 20 reps.

Major pump after this workout, felt awesome and was a lot of fun!

Upper body, light

Nice and easy upper body workout, didn't go too heavy just wanted to get something minor in.

Neutral Grip Pullups - 3x10

Close Grip Bench Press
135x10
155x10
155x9

KB Curls - 3x10....with 25s

Pushdowns - 65x10, 72.5x10, 10

Nice and simple!

Upper Body

Weighted Chinups
BWx8
25x5
35x5
45x5
55x5

Hang Power Cleans
115x5
135x5
155x5
175x3

Wide-Grip Pullups (super strict) - 10, 8, 8

Close Grip Bench Press
135x8
155x8
175x5

I haven't done cleans as much lately but focused on power it was good, the close grip benches did bother my wrists but I haven't done those in even longer.