Tuesday/3/16.
Back at it, after 4 days off training.
Seat Leg Press machine: 1x100 reps.
Lying Hams: 3x15, slow negatives.
Glute extensions: 3x15, same
Hack SQ: 5x10@ 225; 3 sec. negatives.
Walking lunges: 2x40.
Seat/bent calf: 5x10.
Hanging leg raise: 3x15
Knee to elbows: 3x15
Standing crunch: 3x15.
Cable Bi’s and Tri’s: Assending/Desend set for each, 50up-50down.
Wednesday.
Pec deck: 5x10
Decline BE: 2x15,10/ 4x6@ 185
Inc. DB’s: 12@40’s/ 3x12@ 60’s
Seat shoulder press machine: 5x10
Rear cable cross: 2x25
Bent rear fly: 2x25
Seat v-bar rows: 3x20 going up + 4x10 back down=1 x 100reps.
Thursday training= Friday night pump work 
Swiss back/Abs/glutes: 2 rounds, 20 reps.
Hanging leg raise: 3x15
Bi’s and Tri’s supersets: DB’s-3x20.
Standing crunch: 3x15
Wide pulldowns: 3x20
ABduct + ADduct machines: alternated for 3x20 each.
Overhead/cable Tri’s: ascending set of 3x20reps.
BTN pulldowns: 3x20
Cable Bi’s: ascending = 3x20reps.
Sunday-Pull Day.
Seat Hams:5x10
Wide pulldowns: 5x10
Back raise: 5x10
All above done with 15sec breaks=super pumping.
Pulls/4" blocks:
6x3/ 4x1/ 1@ 365/ 405/ 425
RDL’s: 4x3@ 315
Pendlay/off blocks: 2x5@ 185, 225
Hammer pulldown machine: 3x15
Tri’s work=controlled negatives, pretty dam hard.
Lying EZ Tri’s: 4x10
Tate/flat: 4x10
Pushdowns: 4x10
Mon/3/22
Pec deck + reverse fly: 3x15+15, back and forth pumping.
Decline DB’s: 2x15/ 6@ 40, 60, 70, 80, 90’s
Dip: 3x10
Misc. cable fly: 5x10
Shrugs: 5x10
Upper back rows: 3x10/ 2x25
Swiss ball crunch: 3x10
Hanging leg raise: 3x10
Weds/3/24
Back raise, Abs, glute raise and stuff…some sets of 25.
Parallel box/wide stance: 6x3/ 6x2@ 275
–Same box/ conven. stance: 6x2@ 275
Pin SQ, just above para.: 1@ 315, 25, 45, 365.
Pin @ top 1/3: 1@ 405, 425.
Seat leg press machine: 3x15, 5sec. negatives.
Seat Hams: 2x10/ 6x6 go up, very hard reps.
Standing curls + reverse curls: 10 + 10 @ 30, 40, 50. Super strict and controlled=super pumps
Thursday.
Warms: 8x20
High Inc. Smith: 6x6
Low Inc.: 3x6
Cable fly: 5x10, very hard flexing.
Seat DB press: 3x15
Inc. DB fly: 3x15
Rear fly: 2x20
Hammer seated row: 1x30, 20/ 2x10/ 2x6
Tri’s pushdowns: 4x10, very hard/ 1x50 drop set.
Monday/3/30
Quad focused/Squat stuff.
Seat Hams: 8x10
Seat leg press machine: 2x25, lighting up quads here.
Squat/paused: 3x6
SQ/ speed sets: 9x3
SQ/ paused:1@225, 275, 295, 315.
Close stance/box: 6@ 225, 245/ 4x6@ 265
Bent calf machine: 3x15, painful.
Seat-single leg press: 3x15 each, alternating non-stop. Final quad blow-ups.
…and then I walked home.
You were able to walk? hahaha…nice work
I left the gym still pretty pumped up; the walk does help to flush things out. The session has really settled into my hams and hips this morning 
Tues/3/30
Cable warm-ups: 8x10
Decline DB’s: 3x8/ 4x8@ 50’s, smooth-pause + hard lockouts.
Floor press: 2x6/ 4x6@ 235, all I had on these ones.
Pushup ladder: 2x50.
Shrug machine: 15@ 135, 185, 225, 275
Plate raise=overhead: 15 @ 25, 35, 35, 35
DB curls: assend/decend set = 80 reps.
Lifted last Thursday-no clue what I did…??
Took Fri/Sat off, did some light pressing with a buddy on Sunday.
Monday/4/5.
Warms: 6x10, then right to it.
Box SQ=parallel +4":
6x3/ 4x2, mostly warm-ups.
3x1@ 405
3x3@ 365
G.M’s.: 3x15@ 135
Lying Hams: 7x8, working up hard/ 40reps drop to finish.
Hanging leg: 5x10, short breaks.
DB pullover: 5x10, very short breaks…
Bi’s and Tri’s: 3x 10+10’s.
Tueday
Misc.: 6x10
Seated cable fly: 4x15
Decline DB’s: 3x8/ 3x8@ 80’s.
Incline:5x10@ 135, slow negatives.
Pec deck: 4x10/ 30 rep drop finish.
Reverse fly: same as above.
Pulldowns: 4x15
Seat Dip machine: 4x10, very hard/ 30 rep drop to finish.
Thurs/4/8.
Warms: 8x10
Sumo/speed pulls/Med. band:
9x3/ 3x1 clusters @ 275, 315, 365
Deficit Pulls/conventional: 2x6@ 225, 275
High pulls: 9x3/ 6x3@ 135, working fast
Hanging leg raise: 3x10
Standing crunchs: 3x10
ABduct and ADduct machines: 4x15 each, ascending sets.
Friday.
Seated rows: 3x20
Tri’s pushdowns: 3x20
Cable fly: 3x10
Floor press:
speed-ish sets- 9x3
1@ 245, 65, 285.
High pins/lockouts: 3@ 225, 45, 75, 295, 315.
Hammer Inc. machine: 5x10
Rope curls: 5x10
Overhead Tri’s: 5x10
Sat/4/10
Light bench/pressing, messing around: Buddy finished his last peak training, for a meet next Sunday-should be pretty good.
Not in the cards for me this year.
Monday/4/12
Lying hams: 2x25/ 5x10, very hard and controlled.
RDLs: 10, 5,5,5
Leg press: 5x15, slow negatives=quad killer
Seat leg press machine: single leg= 3x10 each, then both for 2x20. Again, serious, hard negatives…getting super quad pumps.
Abs/V-ups: 5x10
Standing cable Abs + Tri’s extensions: 5x10 +10, very hard sets.
Lay down/dead stop, DB Tri’s extension: 5x10
Abs: 2x20
Tuesday.
Misc. warms: 10x 15, non-stop pumping
Low incline/ pins @ 2board press:
4x6/ 3x3
Low incline/ pins @ 4+ board: 3@ 185, 205,225, 245/ 3x3@ 235.
Decline DB’s: 3x6/ 3x6@ 90’s
Shoulder/cable machine: 3x15 both + 3x15=right side only.
Chest/cable machine: same as above.
Abs + seated calf: 3x15 each, alternating.
Thurs/4/15
Misc; 8x15
4" block pulls:
6x3/ 3x2/ 12 365/ 405/ 435.
3x6@ 365
Pendlay/bent rows: 5x15@ 135
Bi’s plus Tri’s: 4x10+10 @ 30’s and 40’s/ 40 rep drop to finish for both.