Pull day!  Great workout today and was happy with the goal lift with the front squats.
Made some nice gains. But will not stop until I break an old PR!

Front squat: 4 warms, 255x2 275x1 295x1 315x2
Deficit deads: 3 warms, 365x6 385x6 400x6,6,8
Close pulldown: 2 warms, 157x8 167x10,9
Db bent over row: 1 warms, 65x10,13,12
Cable curl: 2 warm 65x12,11 drop set
Calf work
12 min cardio

Push day.

Straight gaining. ..

Flat bench.  4 warms 225x5 245x3 255x2 260x2, 2. 185x15
Flat fly. 2 warms 65x10 70x11
Db delt press.   2 warms 85x7, 7  65x12
Rear delt raise on bench.  2 warm 30x15; 15, 13
Dips.   2 warns 4chains x9, 9, 8
Ab work
12 min cardio

Pull workout...  excellent workout today, and pleased but not content..
Body seems to be hitting a nice stride on the front squats.

Front squat:  3 warms, 225x3  255x2  270x2,2,2
Deficit deads: 3 warms, 365x6  385x6 395x6,6,7
Close pulldown: 2 warms, 150x8 160x10,10
Db bentover row: 2 warms, 85x7,7 drop set
Db curl: 2 warm, 40x8 45x8 35x12
12 min cardio.

Push Day....

Straight gains, but getting more challenging. 

Flat bench: 4 warms 225x5 2453 255x3,3
drop off: 185x15
Flat db fly: 2 warms, 65x10,12
Db delt press: 2 warms, 85x6 95x5,5
Rear delt raises: 1 warm, 35x10,10,12
Dips: 2 warms, 3chainsx9,9 drop set
Ab work
12 min cardio.

Pull workout... smack down nailed it...

Front Squats: 3 warms 225x3 255x3,3,3
Deficit deads: 3 warms, 365x6 385x6,6,7
Close Pulldown: 2 warms, 147x8 157x10,9
1 arm db row: 2 warms, 90x12, 14
Cable curl: 2 warms, 67x8 77x8,10
Calf raises 5 sets

Push day and went very well....I have a new quest in bringing up the flat bench.
About 15 years back I was able to do 315 for a single. Well, the closest I have come to that is 285.
So the first goal is to break the 285 again..

Flat bench: 4 warsms, 220x5 240x3 250x3,3
drop set: 180x15
Flat db fly: 2 warms 60x10,11
Db shoulder press: 3 warms, 90x6,6,6
Dips: 1 warm, 2chains/10,11,10
drop set to failure
Ab work

Great two days of training!!

Today was a pull day but deload on the front squats..
Rest was up though.

Front squat: 3 warms 210x5,5,5
Deficit deads: 3 warms, 355x6 380x6,6,6
Close pulldown: 2 warm 145x8 155x10,10
Db bent over row: 2 warms, 77x8,8,10
Cable curl: 2 warms, 65x8 75x8,10
ss with 5 set of calf raises

Yesterday, push day and a couple of changes

Flat bench: 4 warm, 215x5 235x3 245x3,3
Flat db fly: 2 warms, 55x10,11
Seated db press: 3 warm, 85x6,6,6
Rear db raise: 2 warms, 35x10,11
Dips: 4 sets to failure
Ab work