Warm Up:
10 minute bike
3 Way Shoulders (front, side, rear): 3×15(each position) 2.5lbs
RC red band internal rotation: 3×15
RC red band external rotation: 3×15

Core:
Close Grip Bench Press: 5×8 140lbs, 145lbs, 150lbs, 150lbs, 150lbs
Close Grip Bench Press 2 boards: 3×3 185lbs, 195lbs, 200lbs
Biceps: 3×8 65lb BB

Lower Back/Abs:
Side Bends w/40lbs: 100 reps (each side)
Solo Pfisters w/12lb ball: 100 reps
15kg Oblique Twists (on bench): 100 reps (each way)

Warm Up:
15 minute bike
RC red band internal rotation: 3×15
RC red band external rotation: 3×15
Side Bends: 5×15 (each side) w/55lb DBs

Core:
High Bar Squat: 4×6 235lbs, 245lbs, 250lbs, 260lbs(belt)
High Bar Butt Squats: 3×6 185lbs

Core:
Regular Grip Bench Press Legs Up: 5×8 160lbs, 170lbs, 175lbs (1 board), 175lbs (1 board), 175lbs (1 board)
Regular Grip Bench Press 3 Board: 3×5 205lbs, 230lbs, 250lbs
Incline Bench Press (12″ box): 3×8 115lbs, 135lbs, 140lbs (7 reps)
Floor Press: 3×5 165lbs, 175lbs, 185lbs

Today was a rough workout. I only had 3 hours sleep last night because I had to drive Jeff to the airport to go to South Africa. I contemplated not doing it, but figured I just needed to work through it, and I got it done.

Warm Up:
5 minute bike
Hypers: 3×15
Abs on Hyper: 3×20

Core:
Squat – 38 Super NXG+ Centurian straps down, belt, wraps: 4×3 160kg, 167.5kg, 172.5kg, 175kg
Good Mornings: 3×10 70kg, 75kg, 75kg
Lunges: 3×8(each leg) 95lbs, 105lbs, 115lbs
GHR’s: 4×12

30 minute bike
20 minute static stretch

Warm Up:
10 minute bike
RC red band internal rotation: 3×20
RC red band external rotation: 3×20
Purple Band Standing Ab Pulldown: 3×20

Core:
Speed Bench Press w/black bands under bench, doubled on ends: 6×5 (3 grips) 55kg
Regular Grip Bench Press: 75kgx3; 85kgx2; 115kgx2 (3 board)
34 F6: 120kgx2; 125kgx2
36 Katana Long Sleeve: 125kgx2
Cambered Bar Bench Press: 3×8 60kg
Front Raises: 3×15 40lbs
RC 5 lb external rotation: 3×15
RC 5 lb inferior rotation: 3×20
Lateral Raises: 3×15 10lbs
Black Band Pull Aparts: 3×15

Abs:
Inverted Abs: 5×20
15kg Oblique Twists on bench: 5×12(each way)

Neither shirt was giving a lot of pop off of the chest today.  Jeff thinks that both the shirts may be done…

Warm Up:
10 minute bike
V-Sits: 5×20
RC red band internal rotations: 3×15
RC red band external rotations: 3×15
Red band pull aparts: 5×15

Core:
Sumo Deadlift off 2 boards: 5×5 115kg, 120kg, 125kg, 125kg, 125kg
Front Squat: 5×7 70kg, 70kg, 75kg, 75kg, 80kg
DB Rows: 3×15 40lb DB
BB Shrugs: 3×10 90kg
Rear Delts: 3×15 10lb DBs

Lower Back/Abs:
32kg KB side bends: 5×15 (each side)
Hypers w/16kg KB: 4×15
Abs on hyper: 4×25
Bicycle Abs: 3×15 (each side)

15 minute bike 

Core:
Close Grip Bench Press: 5×8 140lbs, 145lbs, 145lbs, 145lbs, 145lbs
Close Grip Bench Press 3 board: 190lbsx3
Close Grip Bench Press 2 board: 2×3 200lbs, 205lbs (only 2 reps)
Close Grip Bench Press 2 board: 2×3 195lbs, 200lbs
BB Biceps: 3×12 45lbs

Abs:
Purple Band Ab Pulldowns: 5×15
Hypers w/15kg KB: 3×15
Inverted Abs: 2×20

High Bar Squats: 4×6 100kg, 105kg, 110kg, 115kg (bad 6th rep-got completely bent over)
Stiff Leg Deadlifts: 3×10 90kg

Warm Up:
10 minute bike
RC red band internal rotation: 3×15
RC red band external rotation: 3×15
3 Way Shoulders (front, side, rear): 3×15 (each way) 2.5lbs
Shoulder Press close grip: 3×10 45lb BB
Red band pull aparts: 3×15

Core:
Regular Grip Bench Press Legs Up: 5×8 145lbs, 155lbs, 165lbs, 165lbs (.5 board), 165lbs (.5 board)
Regular Grip Bench Press Legs Up 2.5 boards: 3×5 185lbs, 195lbs, 205lbs
Incline Bench – 12″ box: 3×8 135lbs
Floor Press: 3×5 170lbs, 180lbs, 185lbs
BB Shoulder Press medium grip: 3×5 70lbs, 75lbs, 80lbs

10 minute bike