Upper Body

DB Bench Press
65sx8
80sx8
90sx8
100sx4

Cable Row
36x8
38x8
40x6

Incline Machine Bench Press - 3x8....195

Straight Arm Pulldown
62.5x8
72.5x8
72.5x8

TRX Rolls - 3x12

First time doing the hundreds on flat, they were heavy, next time if possible I'll ask for a hand off but I'm pleased with that.

Posterior Chain

Was still sore from my leg workout, but wanted to try some deadlifts, opted for touch and go, something I haven't done in ages, because of this I also used straps.

Sumo Deadlifts (touch and go, with straps)
135x8
138x8
225x5
225x5
work sets
275x8
325x8
345x8
375x6

Glute Kickbacks
60x8
70x8
70x8

Seated Hamstring Curl - 3x10......80

My all time best on sumo deadlifts for touch and go is 365 for 5, today was 375 for 6, so I am pleased with that, I probably could gave kept going, but my form would have faltered.

Upper Body

I was recommended to use dumbbells over a barbell on bench till my shoulder feels better, being I always use to use dumbbells, this was an easy decision.

DB Bench Press
60sx8
75sx8
85sx8
95sx8

Cable Row
34x8
36x8
38x8

Incline Machine Bench Press - 3x8.....180

Straight Arm Pulldown
50x8
65x8
72.5x8

50 Hollow Rocks

I guess not doing db bench press for a while, but getting stronger on my barbell had some carryover, I've never gotten more than 6 reps wit the 95s, 8 was tough but felt good.

Conditioning

Just felt like some light cardio, no circuits

1 mile run on ecomill in 13 minutes

10 minutes on stairmaster

I know 13 minutes sees slow for a mile, which it is, but the ecomill treadmills are self propelled, so mimics running outside, and on a permanent slant so it mimics running uphill.

Legs

Got my shoulder checked out today, turns out to be a small case of bicep tendinitis, the part that runs right underneath the anterior deltoid, hense the confusion on my part.  Just a simple tweak to my program for a couple weeks.

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

Pause Hack Squats
180x5
230x5
270x5

100 Travelling Lunges

I did do 315 for 3 sets of 3 before, but my form felt off, today I felt like I was going deeper and kept better form overall, having said that I wasn't sure I would complete the last rep on the last two sets.  The pause hack squats were new, simply pause at the botton, they made them harder but I really liked them.

Upper Body

Cable Bench Press
20x12
24x12
28x12

Chinups - 3x14

Incline Machine Bench Press - 3x12....165

Reverse Flies - 3x12....25s

Alternate Sets
Cable Curl - 3x12....42.5
Overhead Rope Extension - 3x12.....52.5

Upper Body

Bench Press
warmup
135x8
135x3
work sets
185x5
205x5
225x3
225x3
225x3

Reverse Band Bench Press (2 blacks)
275x3
295x3
295x2

Wide Pulldown
36x8
40x8
40x8

Cable Row - 3x8....36

Pallof Press - 3x8.....35

Getting shoulder checked out soon, good workout though.