Today was a high volume, upper-body burnout day. Working extra hard on upper back and tri's, they're both really weak in comparison to the rest of my body. Read an article about MetroFlex gym and their "Powerbuilding" philosophy. It was in muscle & Fitness so it's probably all bullshit, but it did inspire my workout a little bit. It's also a mix of a workout from a fellow trainer at my "other" job, training at a commercial gym. Gotta pay the bills....
30-60 sec rest between exercise groups, no rest between sets
Dean Somerset Core Circuit x2 (warmup)
Powerclean/Front squat & press 5x5 (95x2, 105x3)
Bench Press/Bent Over Row 4x8 (135)
Kroc Row/1-arm DB chest press 2x20 (70/35)
Dips/Pullups 3x15 (BW)
Cable Pushdown/Low Cable Row 10x10 (100, 90, 80, 70, 60, 50x5)
Foam rolled and did a quick stretch after. My whole upper body is already beginning to feel sore....gonna have serious DOMS tomorrow morning.