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

A nasty stomach bug took me out of commission for two days, so this workout I kept it simple

Pulldown
120x10
140x10
140x10
140x10

Cable Row - 4x10.....135

Chinups - 4x10

Reverse Fly - 4x15.....10

Wrist Curl with hold - 3x12....110

Machine Curl - 3x12

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

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

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

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
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

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

Going into this workout with a nasty headeache, wasn't sure what to expect.

Bench Press
135x5
135x2
185x3
205x2
work sets
225x5
225x2 (??)
225x4

C2B Wide Pullups - 4x6

Cable Row
30x8
32x8
32x8
32x8

Superset
Kneeling Pulldown - 3x12.....40
Chinups - 5, 5, 4

Reverse Fly - 3x15.....7.5

The second working set on bench press was a loss of concentration, my headache was distracting, i accidentally hit the safety, and somehow had an uneven grip.  While it did feel heavier today, because I got 4 reps on the last set prove set 2 was a fluke.

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

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
220x5
220x5
220x4

Neutral Pulldown
150x8
170x8
190x7
190x6

Single Arm DB Row - 3x8.....75

Superset
Straight Pulldown - 3x10.....47.5
Chinups - 6, 5, 5

Reverse Fly - 3x15......7.5

Bench + Pull

Bench Press

warmup

135x5

135x3

185x3

work sets - 3x5.....215

Single Arm Cable Row

52.5x8

62.5x8

62.5x8

Weighted Wide Pullups

40x5

45x5

50x5

Superset

Cable Row - 3x10.....32

Kneeling Pulldown - 3x8....40

Reverse Fly - 3x15.....7.5

Nice increase on bench press!

Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
work sets
215x5
215x5
215x3

Cable Row
30x8
36x8
38x8
38x8

C2B Chinups - 8, 6, 6

Superset
Straight Arm Pulldown - 3x10......42.5
Kneeling Pulldown - 3x8.....36

Reverse Fly - 3x15......7.5

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

Wide Bench Press
135x12
155x12
175x10

Dual Pulldown
32.5x12
42.5x12
42.5x12

Lat Raises - 3x15.....22.5

Reverse Cable Fly - 3x12.....6

Alternate Sets
Pushdown - 62.5x12, 67.5x12, 12
Double Bi Curl - 17.5x12, 22.5x12, 12

Upper Body

DB Military Press
35sx12
40sx12
40sx10

Pulldown - 3x12.....140

10-9-8-7-6-5-4-3-2-1 reps for time
Dips
TRX Rows
(forgot to write down time)

Alternate Sets
Machine Pushdown - 3x12...165
Preacher Curl - 3x12.....80

Upper Body

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

5 Rounds for time
5 Bench Press - 185
8 Cable Row - 34
Time - 8:35

Dual Cable Pulldown (forget weights, but wasn't heavy enough for this variation)

Ab Rollout - 3x10

Head Pull - 3x12.....22.5