Legs

Squat Machine (facing forwards) - 90x8, 180x8, 270x8, 8, 8
Squat Machine (facing backwards) - 90x8, 180x8, 270x8, 8, 8

Swiss Ball Hip Raise - 3x10
Swiss Ball Leg Curl - 3x10
Swiss Ball Hip Thrust - 3x10

10-9-8-7-6-5-4-3-2-1 reps for time
Elevated Reverse Lunges with left leg - 50
Elevated Reverse Lunges with right leg - 50
Time: 10:57

5x10 of Bulgarian Split Squats with as little rest as possible

Seated Calf Raises - 3x15....90

Legs

Goblet Squats - 4x12.....50

LB Back Squats
135x5
185x5
225x5
275x4
295x4
315x4

Sumo Deadlift (touch and go) - 3x15......225

Single Leg Hip Thrust - 3x15

TRX Hamstring Curl - 3x20

Single Leg Calf Raises - 3x10.....50

Felt good, on the set of 315 I had this weird wobble that through off my balance and mentality a bit, so I was a bit surprised I still got two more, good overall workout.  I like the heavy coupled with high reps.

Legs + Random

Triset
Straight Leg Hip Thrust - 4x8
Swiss Curl - 4x8
Bent Leg Hip Thrust - 4x8

Marpo Triset (all at resistance 7)
30 seconds at high
30 seconds at medium
30 seconds at low

For time
Ecomill Run - 0.25, 0.20, 0.15, 0.10, 0.05
Row for Calories - 25, 20, 15, 10, 5
Time: 16:47

Swiss Rollout - 3x15

Legs

Another deathly leg day, thanks to Ryan.

Supersets

Sumo Deadlift (touch and go) - 225x6, 275x6, 6, 6, 6, 6
Bulgarian Split Squats - 6x20 per leg

LB Back Squats - 135x10, 10, 10, 185x10, 10, 10, 10, 10
Sumo Goblet Squats - 8x20.....45

Single Leg Swiss Curl - 4x20 per leg
Leg Extension - 4x20.....120

Triset
Plank - 5x1 minute
Stepups - 5x10 per leg (40)
Jump Squats - 5x20

Simple horrible, almost 2 hours of death.

Legs + Random

Swiss Ball Triplet - 3x8

For time
Row 1000 metres
Run 0.3 miles on ecomill
Row 500 metres
Run 0.15 miles on ecomill
Time: 13:07

Farmers Walks - across gym and back with 75s for 3 sets

Leg elevated situps - 3x10

Legs

Bottoms Up Split Squats - 3x10.....50s

Sumo Deadlifts
135x10
135x8
185x8
235x8
285x8 (resetting)
325x6 (resetting)

Swiss Ball Triset (Straight leg hip thrust, hamstring curl, bent leg hip thrust)
3 sets of 6 reps for each movement.

Leg Extension - 3x15.....170

The split squats really burn, the deadlifts felt heavy but good.  The triset was tough, got it from youtube and was surprised how much it burned.  Good workout!

Legs

Sled Press - 3x10......300

Step ups
95x5
135x5
155x5
165x5

Tri set
Glute Ham Raise - 3x6
Swiss Curl - 3x15
KB Romanian Deadlift- 3x12.....50s

Superset
Jump Squats - 3x10
Leg Extension - 3x10....130

I reset the leg extension as 415 last time was maxing it out, I now go lower than before.  The triset felt good, tough but good.  The last superset burned like crazy.

Legs

Pause Bulgarian Split Squats
95x3
125x3
155x3
155x3

Sled Press
360x10
380x10
400x10

Superset
TRX Hamstring curl - 3x15
Sumo Deadlifts - 3x15......135

Leg Extension hold at peak contraction - 3x30 seconds at 85

Good workout!

Legs

7am workout, very rare for me, but made it easiest on my schedule.  Groin very sore from last leg day still.

Single Leg Squats
12 reps at level 12
12 reps at level 11
12 reps at level 10

Sled Press - 3x15......300

Superset
Natural Glute Ham Raise - 3x6
Swiss Curl - 3x15

Stepups - 3x10.....95

Leg Extension - 3x15.....165

The single squats were only really tough on the last set, the lower the number the higher the height, good way to track progress.  The superset really burned my hamstrings and the stepups were also tough, not used to that many reps.  Good early morning leg day.

Legs

Pause Bulgarian Split Squats
95x5
115x3
135x3
155x3

Hip Thrusts
135x10
225x10
275x10
325x10 (with peak contraction hold on last rep)
345x10  (with peak contraction hold on last rep)

3 Rounds for time
10 Wall Squats with 50s
15 Swiss Curls
Time: 5:00

Leg Extension - 3x15.....160

The pause bulgarians is kind of new, it was tough.  You pause on a pad (to protect the knees) for a second then return, 155 for 3 reps was really tough.  The last two sets of the hip thrusts I held the top position for as long as possible, it burned a lot, also 345 for 10 reps was a pr.  The timed portion was a decent quick burner.

Legs

Bulgarian Split Squats
95x66
115x6
135x6
135x6

Hip Thrusts
135x10
225x10
315x10
35x10

Superset
Travelling Lunge - 3x10.....50s
Swiss Curl - 3x15

Leg Extension - 3x12.....170

Haven't done bulgarians with a bar in a while, 135 was tough but kept all reps continuous, tough burner workout!

Posterior Chain

Went in with a mentality of wanting to lift heavy on trap bar deadlifts, with my old pr of 420 pounds for 3, I was feeling optimistic.

Trap Bar Deadlift (all resetting)
150x8
150x5
240x5
240x5
work sets
330x3
330x3
380x3
420x2
470x1 (pr!!!!!!)

Natural Glute Ham Raises, slow negative - 3x6

Swiss Hamstring Curl - 3x18

My old pr was 440, with straps and crappy form, today I went for 470 simply because 460 didn't fit on the bar (complicated).  I was nervous, and like most of my deadlift pr's, it was slow off the floor, then moved fast after that.  Brett and Jame's, two fellow trainer's, both told me it looked solid.  I am stoked about that pr, 470 pounds makes me think 500 is close, oh man that would be sweet.  The natural glute ham raises were harder, but the deadlift was the highlight today.

Posterior Chain

At the start of this workout I intended on doing conventional deadlifts, but after warming up with 135 I decided to switch to my stronger one, and glad I did.

Sumo deadlifts (all resetting)
warmup
135x8
135x5
225x5
225x5
work sets
275x3
275x3
315x3
365x3
385x3
405x3

Deficit Deadlifts - 3x5.....315

Swiss Hamstring Curl - 3x15

That went awesome, however, I should add that for only the set at 405 I used straps.  I noticed myself losing my grip on the set at 385, but had more in me.  It's always debatable whether or not to use straps, but I wanted to see if I could get 405 for 3 reps, which would be a lifetime pr with that weight.  I did, and it was heavy, but felt awesome, I won't get in the habit of using straps (unless I am doing romanians), but won't neglect them if my back and legs have more in them.  The deficit deadlifts were killer, they always are, they destroy my legs, even felt them in my quads.  It's amazing how hard swiss curls were after all that other work.