Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x8

High to Low Hammer strength Row
180x8
230x8
230x8
230x8

Superset
Reverse Fly - 4x10....12.5
Cable Row - 4x10.....60

Straight Arm Pulldown with hold
37.5x15
42.5x15
42.5x15

Band Face Pulls - 3x20

Wrist Curl with hold - 4x12.....105

Upper Push

Bench Press
warmup
135x5
135x3
185x5
work sets
4x5....205

Incline Smith Machine Bench
90x8
140x8
160x6
160x6

Hammer Strength Shoulder Press - 4x12.....90

Cable Fly - 4x10....35
Cable Bench Press - 4x10.....35

Neutral DB Bench Press - 4x12.....50s

Superset
Rope Pushdown - 47.5x10, 52.5x10, 10, 10
DB French Press - 4x10....50

Legs

Squat Machine
90x12
180x12
270x12
360x12

Superset
Trap Deadlift Jumps - 3x6.....150
Box Jumps - 3x6.....37 inches

Jump Lunges - 3x8 per leg......30s
Travelling Lunges - 3x8 per leg......30s

Glute Ham Raises - 3x15

Leg Extension - 3x12.....210
Seated Hamstring Curl - 3x12.....95

Upper Push

DB Shoulder Press
50sx6
60sx6
65sx6
70sx6

HS Wide Bench Press
180x8
270x8
290x8
290x8

Superset
DB incline Flies - 4x10.....45s
DB Incline Bench Press - 4x10......45s

Pushup complex (2 diamond pushups, 2 regular, 2 L, 2 L, 2 5 second iso holds)....did 4 sets

Plate Squeeze with twist - 4x8.....5s

Superset
Overhead Rope Extension - 4x10.....47.5
Rope Pushdown - 4x10.....47.5

Upper Pull

Wide Pullups - 4x12

Single Arm Cable Row
52.5x8
62.5x8
65x8
65x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

HS Row (high to low) - 4x12.....180

Prowler Rope Pull, seated, one length of rope, 1 set at 180, two sets at 225

Legs

Bulgarian Split Squat/Single Leg RDL
25sx6
35sx6
45sx6
45sx6

LB Back Squats
135x10
185x5
225x5
225+ 46 pounds of chains x5
295x3

Trap Bar Romanian Deadlift (resetting)
160x5
240x5
290x5
340x5

Alternate sets
Leg Extension - 190x12, 210x12, 12
Seated Hamstring Curl - 3x12....90

First time heavy back squatting in a while, felt nice but way heavier than 295 should feel.

Upper Push

Decline Bench Press
135x5
185x5
225x3
245x3
255x3
225x5

Handstand Pushups - 8, 7, 7, 7

Superset
DB Incline Fly - 4x10.....40s
DB Incline Bench Press - 4x10....40s

HS Bench Press - 3x8....140

Dips, 21 style.....3 sets with 6

R-Band Pushdown - 4x30 seconds.....35, 28, 28, 28