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

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

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

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 Pulldown
120x8
140x8
160x8
200x8

Single Arm Cable Row
50x8
57.5x8
65x88
65x8

Superset
Wide Pullups - 4x8
Chinups - 6, 5, 5, 5

Reverse Cable Fly - 4x12....10
TRX Row - 4x15

Face Pull with hold - 4x12.....42.5

R-and Curls - 4x30 seconds.....38, 32, 31, 27

Pull

Massive amounts of volume today, can't remember all the weights I did so am just going to post the workout.

5 x 15 Pullups 😝
5 x 15 straight arm pull downs😝
5 x 15 wide grip lat pull downs😝
5 x 15 hammer strength row😝
5 x 15 neutral grip pull downs😝
5 x 15 wide grip, seated 45 degree rows😝 seated on floor
5 x 15 single arm lat pull down😝
5 x 15 weighted or non weight back extensions 😝
5 x 15 rear delt fly😝
Burn out on face pull😝

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

One Arm Kneeling Pulldown
20x8
26x8
30x8
32x8

Wide Neutral Cable Row
120x8
135x8
150x8
165x8

Superset
Wide Pullups - 3x10
Chinups - 5, 4, 3

Face Pull
52.5x12
57.5x12
57.5x12

Reverse Fly (high to low)
10x15
12.5x15
12.5x15

Rope Pushdown - 47.5x12, 12, 10, 10

Upper Pull

Cable Row
28x8
32x8
34x8
34x8

Wide Pullups - 4x12

Superset
Kneeling Pulldown - 3x15....40
Straight Arm Rope Pulldown - 3x10....22.5

Head Pull - 3x12....17.5

Reverse Fly
7.5x15
10x15
10x15

TRX Tricep Extensions - 4x12

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

Single Arm Pulldown
20x8
24x8
26x8
28x8

Cable Row
30x8
32x8
32x8
32x8

Superset
Pulldown - 3x10.....120
Wide Neutral Pullups - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB Skullcrusher - 4x12......30s

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
190x8

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

Superset
Wide Grip Pullup - 3x5.....30
Wide Grip Pullup - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB French Press - 4x15.....50

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

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

Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
225x5
225x4
225x4

Single Arm Cable Row
57.5x8
62.5x8
62.5x8

C2B Chinups - 8, 7, 7

Superset
Face Pull - 3x10.....47.5
Kneeling Pulldown - 40x10, 8, 8

Lying Reverse Fly - 3x15....12.5

Happy with bench press today!

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
warm up
135x5
135x3
185x3
205x3
work sets - 5x3 with 225

Wide Spoto Bench Press - 3x3.....185

Superset
Cable Row - 160x8, 180x8, 8
Wide Pullups - 8, 6, 5

Single Arm Overhead Crunch - 3x10 per side with 25

Face Pull
47.5x12
52.5x12
52.5x12

Upper Body

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets
5x3 with 220

Push Press/Push Jerk/Split Jerk
95
135
155
185

Superset
Wide Pullups - 10, 10, 8
Chinups - 5, 4, 4

Pallof Press With bar - 3x10......27.5

Face Pull - 3x12.....47.5

The 220 was heavy but I was also sore from my last upper body day.  The mini complex was mostly for fun, 185 was the only challenging set.

Upper Body

Wide Bench Press
135x12
155x12
175x12

Single Arm Cable Row - 3x12......42.5

Cable Lat Raise - 3x12.....4

Face Pull - 3x12.....42.5

Superset
DB Skullcrushers - 3x10.....30s
DB Neutral Bench Press - 3x10....30s

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

Fat Grip Farmers Walk with 50s, 3 times across gym and back

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