Mon/4/4
Lying hams: 2x15/ 6x8
BW squats: 2x15
SQ: 8x6 paused, moving up.
Seat leg press: single leg= 4x5 each/ both legs: Meadows drop set= 4x8+ holds between.
Hanging leg: 3x10
Pulldowns: 3x15, weighted stretch after each.
Cable crunch: 3x15.
Weds/4/6
Upper stuff: 6x25 circuit
Pec deck+ rear delts: 3x15+15
Hammer Inc. machine: 8@ 135, 55, 185, 225/ 4x5@ 225
Seated Tri’s+laterals+press: 2x10+10+10
Seat DB press: 8@ 30, 40, 50’s
Cable Tri’s+Bi’s: 2x15+15/ 1x30+30 drop sets.
Mon/4/18
Back at home/work, after 10 days off and away- What did I miss??..
Right, anyway- back to the gym tonight.
Mon/4/18
Warms: 8x25
Hack SQ: 2x15’s, 10, 8’s / a few calf mixed in.
Calf: 3x15
Leg extensions: 2x “21’s”
Seat leg press: 2x15.
Face pulls, Tri’s and Abs: 2x25 for each.
Pretty de-trained/ too much time off starting this year.
Also…
I’m 9 weeks out (from Hawaii trip !!) tomorrow.
Time to get dialed back in, and keep focus.
Tues/4/19
Cable fly + rear: 3x10+10
Hammer Inc.: 2x15/ 3x8/ 3x8@ 185
Decline (slight) DB’s: 6@ 50’s, 65/ 3x6@ 80’s
Pushup ladder: 2x30
Hanging leg: 3x10
Cable crunch: 3x10
Weds- Spring clean-up, inside and out + 3 days of cooking.
Thurs/4/21
Warms x6, jumped right on a rack when open.
Rack pulls/below knee:
6x4/ 3x2/ 2x1(switching grips)@ 315, 365, 405
1@ 435, 465, 485/ Cluster set= 3x1@ 450
Snatch grip, from floor: 3x5@ 225.
V-bar pulldowns: 4x8 heavy.
Wide pulldowns: 2x40, hard pumping
Cable Abs + Tri’s: 3x15+10
Mon/4/25
Warms: 8x10
Seated hams: 5x10
Big leg press: 3x15/ 5x10
ABduct & ADduct machines: 3x10
Cable crunch: 5x15
Paused reps, constant (hard) tension ect= pretty good lift
8 weeks out tomorrow. 
Tues/4/27
Cable chest + rear delts: 3x15+15
Bench: 3x6/ 3x3, 4x3 at top.
Dips: 3x10
Seated DB press: 4x15, drop set of 15+15 to finish
Pulldowns: 3x15
Pushdowns: 5x10
Thurs/4/28
Band + ball: 10x10
Speed pulls/ med-heavy band:
9x3 moving up/ 3x1/ 12x1@ 275
Deficit pulls: 2x6@ 225, 275/ 3x3@ 315.
Bent rows/multi-grips: 2x25
Hanging leg raise: 3x15
DB pullovers: 3x15…for the decompression ya know…
Sat/4/30
Med. ball slams and band stuff: many sets of 10ish…in about 10 mins.
Floor press:
3x10/ 3x5/ 3x3/ 1@ 225, 45, 265/ 3x1@ 250. Been several weeks, and I could tell.
Wide and close grips: 12 @ 135, 145, 155 for both.
DB rolling Tri’s: 12@ 20, 25, 30, 35/ 2x8@ 40’s
Multi-grip seated rows: 3x30
Tues/5/3
Calf machine, back/glute raise, ABduct machine: 3x15’s
Swiss Abs, back raise: 3x15.
V-SQ machine: 4x15/ 4x8.
Upper band stuff: 1x 100.
Lying hams: 4x8/ 3x6/ 1x24 drop set.
Hanging leg raise: 3x10
Sat/5/7-
Rec Center Pumping Party. My girl and I went, lifted/walked fast for 80 mins. Supersets of 15’s mostly, short rests ect…
Felt good to get things pumping, and Not wreck myself.
Mon/5/9
Warms: 8x15
Inc. BE: 8x8
Shrug machine combo: 5x15
RDL: 4x8@ 135/ 4x5@ 225; controlled, full range.
Seat leg press: single leg 3x15/ both legs 3x15, hard stretch and flexing.
Seat rows: 3x15
Hang leg: 3x15.
Worked fast from Inc. to leg press.
6 weeks out, yesterday.
Training tonight, after last 3 days off.
Thurs/5/12
Pulldown+Tri’s+Face pulls: 3x15+15+15
Floor press: regular grip.
2x15/ 2x10/ 2x6/ 2x6@ 225…paused every rep.
Close grips: 4x15@ 155.
Cable pushdowns: 5x10, on the clock @ 20 sec. rest.
Cable curls: 5x10, same as above. Sweet arm pumps after both
Seat calf: 3x25.
Inc. BE: 3x15/ 10+ 5x3 cluster/extend set to finish
Standing Abs: 3x25
No training since Thursday- not much planned this week.
4 days out from a Colo… 
Something to look forward to…
Back in the saddle (?)…All is well.
Sat/5/21: AM pumping party.
Upper machines/ bands: 10x20, giant circuit.
Lower machines: 10x20= giant circuit.
Hand leg raise: 3x10
Seated row: 3x10
Free Motion cable rear+ front raise: 3x10+10
Hammer Inc.: 3x10/ single arm; alternated 5’s to 50 reps each side.
Rolling Tri’s: 3x10