Upper Body

Meant to go lighter but still pushed it a bit.

Shoulder Press
warmup
95x6
115x6
work sets - 135x8, 6, 6

TRX Inverted Rows - 16, 11, 10

Pushdowns - 65x10, 80x10, 10

DB Curls - 3x10.....30s

Upper Pull

Pulldowns (two handled)
50x10
60x10
70x10
80x6

TRX Inverted Row - 3x12

Reverse Fly - 3x12....150

Preacher Curl (machine) - 70x10, 8, 7

The pulldown was different than the one I normally use, there are two handles so that's why the weights are so much lighter than usual, technically it's double what it says.

Upper Pull

For some reason I forgot to add my last two workouts on here, on Thursday I did an upper push day with shoulder press, ending at 145 for 5 reps, a cable fly/press combo and some true pushups and dips.  My core was strict toe to bars, cable punch, leg elevated situps and plank to pushup, that one really had my abs hurting.  It must have just flipped my mind to post them but I do forget the details now.  Today was upper pull

Light muscle up practice.

Chest Supported Row
180x8
230x8
270x7
270x7

Pullups - 10, 8 (mixed), 8, 8 (regular overhand)

Inverted Rows off TRX - 15, 11, 10

EX Bar Curls - 70x10, 80x6, 6

Upper Body

It's hard to fight this urge to not squat, won't be able too much longer but again being overly cautious to me isn't a bad thing.  Today went for some strength.

Incline Bench Press
115x8
135x6
155x6
175x3
185x4a (I think last two wee assisted)

Weighted Chinup
35x6
45x5
55x5
60x5
60x4

3 Rounds, untimed
12 Handstand Pushups
12 Inverted Rows

Alternate Sets
Close Grip Pushups - 15, 12, 15
EX Bar Curls - 70x8, 60x8, 8

Good workout, the HSPU and rows wasn't timed but moved at a decent pace, only the first round was unbroken.

Upper Body

Was a tad sore, but decided some high rep upper body stuff wouldn't hurt.

Pushups - 40, 21, 20

Chinups - 15, 10, 9

Dips - 20, 18, 14

Inverted Rows - 12, 10, 8

Those pushups dropped quick, I made sure I kept good solid form, I am fairly happy with everything my arms got a wicked pump from this.

Upper Pull

Weighted Pullups
Bwx10
35x6
45x5
50x4
50x4

3 Rounds, each for time
10 Chinups
10 Inverted Rows
50 seconds, 1:05, 1:10
rest as needed between  rounds

Alternate Sets
Tension Reverse Flies machine - 70x10, 80x10, 90x10
Alternate DB Curls - 40sx5, 45sx5, 45sx5