Sorry I have been MIA for a bit. Here is my condensed upper body workout
Bench Press- 275x5,x5,x3
Pull ups- bw+50x6,x6,x5, bwx11
DB Presses- 100x9, 110x7
BB Rows- 225x5, 245x5, 265x4
Machine Shoulder Press- 100x10, 120x8,140x5
I had the chance to train today with natural bodybuilder, Jeff Rodriguez. We did Hamstrings/Arms (my weak body parts) and I learned a lot. We focused mainly on slow negatives and explosive positive portion. It made me think that I don't really train a super negative and that I should be. His development is insane! I don't know If I will ever get to that level but It made me really think that I could be training with more intensity if I train this way. I did not keep track of my exact weights/reps during this workout but here is it.
Stiff Deadlifts- worked up to 315
Lying Leg Curls- 130
Standing leg curls-50
DB curls- 50s
Floor Triceps Extensions-105s
Cable Curls- 120s
Leaning Triceps Pushdowns- 120 (like a power movement)
I'm also going to try a new split. It might be something like this depending on Jeff's input
Day 1- Chest/Triceps
Day 2- Back/Biceps
Day 3- Quadriceps/Abs
Day 4-rest
Day 5- Hamstrings/Shoulders
Day 6-rest
Day 7-repeat
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