Upper Body

Bench Press
warm up
135x8
work sets
185x5
205x5
225x3
225x3
225x3

Wide Pulldown
36x8
38x8
40x8

Incline Bench Press
135x8
155x8
155x8

Cable Row
34x8
36x8
36x8

Leg raise/Hip Raise - 3x12

Good workout, the incline bench presses were a higher incline than the one I usually use.

Posterior Chain

Trap Bar Deadlift (all resetting)
warm up
150x5
150x5
240x5
work sets
290x3
330x3
380x3
420x3

Weighted Box Jumps at 37 inches
10sx5
20sx5
22.5sx5

Seated Hamstring Curl - 3x12.....70

Happy with doing 3 reps with 420 on the deadlifts, I will post the video soon as I feel my form was solid, that's 20 pounds off my max for trap with form I wasn't too happy with, so I bet it's north of that.  The box jumps were mostly for fun.

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Wide Pulldown - 32x12, 10, 10

Cable Fly - 3x12....20

Band Pull Apart - 3x12...black

Alternate Sets
Pushdown - 3x12...62.5
Cable Curl - 10x12, 12, 12x12

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x5(a)
225x4(a)
225x4(a)

Wide Neutral Pullups
45x5
55x5
65x5

Machine Incline Bench Press
165x8
180x8
195x8

HS Row (high to low)
180x8
270x6
270x6

Pallof Press - 30x8, 35x8, 8

People need to learn how to spot, and then not claim it was all me.

Legs

I'm trying to make myself squat heavy each quad dominant leg day, even on days I do not feel like it, today was one of those days.

LB Back Squats
warm up
135x5
135x5
185x5
work sets
225x5
225x5
275x3
315x3
315x3
315x3

Single Leg Squats
step plus 1 plate x10
step plus 2 plates x10
step plus 2 plates x10

Leg Extensions - 190x12, 210x12, 230x12

3 sets of 3 with 315 I am pleased with, it was heavy as shit though.  Good workout!

Conditioning

Decided to pick a routine I've made most of my clients do, but I did make the exercises heavier or harder.

3 min ecomill run

All exercises are 30 reps, performed as fast as possible.
Kipping Chinups
Travelling Lunges - 30s (30 steps)
Pushups
Box Jumps - 36 inches
Ball Slams - 20 lbs
Goblet Squats - 50 lbs
KB Swings - 50 lbs
Plank to Pushup (15 per side)

5 min ecomill run

Not bad, no one exercise stood out as being overly hard, just time consuming, it was fun though.

Upper Body

Wide Bench Press
135x12
155x12
175x10

Kneeling Pulldown
28x12
28x10
28x10

Ring Dips - 3x15

TRX Y's - 3x10

Alternate Sets
Overhead Rope Extensions - 3x12.....52.5
Cable Curl - 3x12....forget weights

Good workout