Back/legs
Sumo DL (pause @ mid shin) - BARx8, 135, 225315, 405x5, 455x4x4, 475x1
Front squat (pause) - 135, 185, 225, 275x1x4
Seated GM - 25, 50, 60x12, 80x10x3
Single leg DB row - 30, 50x8x3
Super set:
1 arm lat pull down - 50, 70x8, 80x5x2
Kneeling cable crunches - 62.6, 72.5, 80xAMRAPx3
Reverse cable fly - 5xAMRAPx3
Solid workout. Going to be doing Cupping tomorrow.
Shoulders/chest/arms
Single DB zPress - 20, 35x8, 50x6x3, 55, 60x6, 65x2x3
Low incline DB press - 45x8, 65x12, 75x6
Low pronated DB fly - 20, 22.5, 25, 30xAMRAP
DB lateral - 5, 7.5, 10xAMRAP
Super set:
DB hammer curl - 30, 45x10, 50x6x3
Standing EZ french press - 30, 60x8x3
Great workout, felt great. Going for another cupping session in a month. Enjoyed the french press more than skull crushers and will be keeping it for the next bit.
Legs/back
Back squat - BAR, 135, 185, 225x5, 275, 295x3, x4, x5, x6, x7x2
Front squat (pause) - 135, 185, 225, 275x1x3
Pause RDL - 95, 135, 185, 225, 275x3x5
Single leg DB row - 30, 40, 50x8x2
Super set:
1 arm side lat pull down - 50, 70x8, 80x6, x8
Kneeling cable crunches - 72.5xAMRAPx4
Great workout!! Everything felt pumped and in place.
Shoulders/chest/arms
Single arm DB zPress - 30, 40, 50x6x3, 60x6x2, 65x3
Super set:
Low incline DB press - 65, 75x8, 75x6
Low incline pronated DB fly - 17.5, 20xAMRAPx2
Reverse cable fly - 5, 7.5xAMRAPx3
Super set:
EZ french press (inner) - 30, 60x10, 70x7x3
DB hammer curl - 30, 35, 40x8x3
Super set:
High cable curl - 20, 22.5x8
Rope tricep pull down - 35x8x2
Back/legs
Banded side steps - YELLOWx10x3
Sumo DL - 155, 265x5, 375x12x2
RDL - 375x5x2
Front squat (pause) - 135x3, 185, 225, 275, 280x1x3
HS pronated high row - 45, 70, 90, 100, 110x8x2
NG seated cable row - 115x15, 145x10, 165x8
1 arm side cable lat pull down - 60x12, 80x6-8x4
Kneeling cable crunches - 57.5, 72.5xAMRAPx3
Wanted to pull heavy but back was a little trashed from zPress. Great workout still!
Shoulders/chest/arms
Single arm DB zPress - 30, 40x12, 50x6x6
Super set:
Low incline DB press - 50, 65x12, 80x5, x4
Low incline pronated DB fly - 17.5, 20xAMRAPx3
Super set:
Reverse cable fly - 5, 7.5xAMRAPx2, 5xAMRAP
Wide width pull down - 45x10-12x4
Super set:
Standing DB curl (pause @ peak) - 15, 30x8x3
Decline NG DB tricep extension - 15x18, 20x10x2, 22.5x7
Kneeling cable crunches - 60x10x3
Felt really tired today. Didn’t eat or sleep right yesterday. Did cable crunches at end mainly to stretch my upper back.
Legs/back
Single leg horizontal calf push - 50, 70, 90, 110x6
Banded side steps - ORANGEx8x3
Back squat (pause) - BAR, 135x5, 185, 225, 275, 295x4x2, 315x4x4
Front squat (pause) - 135x2, 225, 275x1x5
GHR - BWx15, 5x10, 10x8-9x2
NG tBar row (chest sup) - 25x12, 45, 70, 90, 115x6x4
1 arm side cable lat pull down - 50, 70, 80x8, 90x5x2
Kneeling cable crunches - 52.5, 72.5, 80xAMRAPx2
Great workout, relieved a lot of stress and cleared my mind.
Shoulders/chest/arms
Inverted ring row (pause) - BWx8x3
Single arm DB zPress - 30, 40x12, 50x6x2, 60x6x4
Super set:
Low incline DB press - 40x12, 70x8x2
Low incline pronated DB fly - 15, 20xAMRAPx2
Super set:
Reverse cable fly - 5xAMRAPx4
Wide width pull down - 35xAMRAPx4
HS high 1 arm bicep curl - 20, 40x12, 50x8, 55x6x2
Decline DB NG tricep extension - 20x12, x11, x8
Kneeling cable crunches (pause) - 60xAMRAPx3
Great workout, but not feeling the best lately. Exam, work, and slacking on diet. Hope to get back to normal when i’m done on April 14th and before I head off to Japan for 2 weeks 
Back
Inverted ring row (pause) - BWx8-10x3
Sumo DL (pause @ mid shin) - 225x3x2, 315, 355, 400x5x2
Deficit sumo DL (2") - 315x8x3
Machine wide NG row - 100x15, 150, 165, 180xAMRAP
Super set:
Wide width pull down - 150x8-10x3
Seated NG cable row - 120-8x3
Single leg DB row - 55x8x2
Kneeling lat pull in - 70, 80, 95x8
Standing leg curl - 12.5, 30, 45x12
Shoulders/chest/arms
Inverted ring row (pause) - BWx10-8x3
Single arm DB zPress - 30, 40x12x2, 50x6, 60x8, 64x4x2, 65x3
High incline DB press - 40, 65x12, 70x8, x7
High pronated incline DB fly - 25xAMRAPx3
Super set:
Face pull - 7.5xAMRAPx4
Kneeling cable crunches (pause) - 65x8-10x4
Super set:
Decline DB NG tricep extension - 22.5x11, x9, x7x2
Bayesian curl - 17.5, 22.5, 27.5x8x2
Great workout! PR on zPress with 60 and 65 for reps. Today’s workout was fueled by school and work stress, just over a week left to go!
Back
Single arm side pull down - 40, 60, 80x12, 90x6x3
Machine supinated 1 arm low row - 40, 60, 80x12, 90x8x3
Cable crunches - 70, 85xAMRAPx2
Too little sleep, and too much work. Needed a quick sweat to de-stress. Squats and deadlifts were not happening today, too high risk for injury.
Workout
Horizontal single calf push - 50, 70, 90x15, 130x15x3
High Incline DB press - 30, 45, 60x15, 70x10, 80x8, 85x5
High pronated cable fly - 13xAMRAPx3
1 arm cross body pull down - 40x12, 60, 70, 80x8
Super set:
Face pull - 5, 10xAMRAPx4
Kneeling cable side crunches (pause) - 67.5xAMRAPx3
Single leg lying leg press (noBase/high) - 45, 70, 95, 120, 145, 170, 195x8
Managed to squeeze an hour workout in-between all of life’s chaos
Shoulders/chest/arms
Single arm DB zPress - 30x12, 40x8x2, 50x6, 55x5x5
High incline DB press - 60x8, 70x5x4
Standing pronated high cable fly - 13xAMRAPx3
Seated reverse cable fly - 5, 7.5xAMRAPx3
NG kneeling cable crunches - 65, 80xAMRAPx2
HS single arm high curl - 30, 40, 50x8, 60x5
Decline NG DB tricep extension - 22.5x12, 25x5x2
Decline NG DB pull over - 15xAMRAPx2
Still recovering from lack of sleep, but first day back to regular workout schedule.
Legs/back
Back squat (low/pause) - 135, 225x5, 275, 295x3, 315x2, x3, x4, x3, x2
Front squat (pause) - 185, 225, 275x1x5
GHR - BWxAMRAP, 10x8x3
Smith hip thrust (noBar) - 90, 140, 160, 180x8x2
Single leg DB row - 50x12x2, 60x10, 65x8
1 arm side pull down - 55, 70x10, 85x8, 100x4x2
Shoulders/chest/arms
Inverted ring row (pause) - BWx10-8x3
Single arm DB zPress - 30x10x2, 40x8x2, 50, 60x5x5
High incline DB press - 60x12, 70x10x2, 80x5
Super set:
Seated reverse cable fly - 5, 7.5, 10xAMRAPx2
Standing pronated high cable fly - 15xAMRAPx3
Super set:
Standing DB hammer curl - 22.5, 35, 40x8-10x2
Decline NG DB tricep extension - 22.5x12, 25x6-7x3
Lots of energy today. Had AYCE sushi for lunch then a BBQ dinner.
Back/legs
Standing rope pull over - 15, 25, 30, 35xAMRAP
Sumo DL - 135, 225, 315x5
Sumo DL (pause @ mid shin) - 405x10x2, 455x5x2
Single leg lying leg press (noBase/high) - 45, 90, 115, 140, 165x8x2
Decline DB leg curl - 25, 30xAMRAPx2
Single leg DB row - 50, 60x12, 70x10, 75x6x2
1 arm side pull down - 50, 70x10, 100x6x2
NG kneeling cable crunches (pause) - 72.5xAMRAPx4
Amazing workout, going for my second cupping session now.
Shoulders/chest/arms
Inverted ring row (pause) - BWx8-10x3
Medium width pull up - BWxAMRAP
Single arm DB zPress - 25, 40x10x2, 50x6x2, 60x6x2, 65x3x3
High-medium incline DB press (pause) - 65x12, 75x6x3
Standing high cable pronated chest fly - 13, 10xAMRAP
Standing high cable face pull - 5xAMRAPx2, 7.5xAMRAPx2
Bayesian curl - 17.5x15, 22.5x12, 25x6
vGrip tricep push down - 30, 40, 50xAMRAP
DB pull over - 30xAMRAPx2
Great workout. zPress improving each session largely due to where i’m feeling the push on my palm.
Legs/back
Smith hip thrust (noBar) - 50x15, 90x12, 110x8
Back squat (high/pause/explosive) - 135, 185, 225, 275x5x5, 295x5, 315x4, 335x2x2
Single leg lying leg press (high/noBase) - 45, 90, 115, 140x8
Decline DB leg curl - 30xAMRAPx3
Single leg DB row - 55, 65, 75x12, 80x5x2
1 arm side pull down - 50, 70x12, 90x8, x5
Sickening workout. Everything feeling great and finally learning to engage my glutes more while squatting. Been quading it this whole time
Shoulders/chest/arms
Inverted ring row (pause) - BWx8x3
Wide NG pull up - BWxAMRAPx2
Single arm DB zPress (pause) - 40x12x2, 50x7x6
High incline DB press - 60x15, 14, 13
High pronated cable fly - 13xAMRAPx3
Seated face pull - 5, 7.5, 10xAMRAPx2
HS high bicep curl - 30, 40x12, 50x8
Decline NG tricep extension - 22.5x12, 25x8x2
CNS was a little fried from the squats. Did some volume/pump work instead, felt good.
Back/legs
Hip abductor - 40, 70, 100, 130x15
Sumo DL (pause @ mid shin) - BAR, 135, 225, 315, 405x5x6
Front squat (pause) - 135, 225x5x3
Lying leg press (noBase/high/wide) - 90, 180, 270, 360x12, 450x10
Single leg DB row - 40, 60x15, 80x8x3
1 arm side lat pull down (pause) - 55x12, 85x6x3
Good workout.