Here are a few of my own training sessions from the past couple weeks. If your looking for some mashed up meathead training ideas give a some of these a shot.

 

Legs

Seated Leg Curls
* 4 warm up sets of 15-20 reps
* 4 work sets of 10 (leaving 2-3 reps in the tank)
* 2 work sets of 8-10 (to failure)
* 1 set of 20 reps with 80 partials

Yoke Bar Squats Box with Chains
** Select a weigh that is about 40-50% of what you can do for a set up 10 and warm up to that weight.
* One you get to this weight you will do sets of 5-7 reps while adding one chain per side (chains set up so they completely de-load at the bottom)
* Work up to 5 chains per side for 5-7 reps
*On the last set perform 5-9 reps per set, but this is a strip set, stripping chains. You will do 9 reps with 5 chain per side, rack the weight, having someone remove one chain per side and do another 9 reps with 4 chains a side. Keep stripping down until you have no chains on the bar.

The strip set only de-load the top end of the strength curve. The bottom end (while on the box) never changes. The prevents you from being able to use momentum on the last couple sets and makes the strip set much harder to complete.

Leg Press
* Warm up to a moderate to heavy weight and perform 4 sets of 25
Leg Extensions super set with Sissy Squats
* 4 round of 8 reps on the sissy squats and 20 reps on the leg extensions

 

Chest

 

Dumbbell Presses
* 6 warm up sets working up to a weigh you can handle for 8-12 reps
* Using weight you can handle for 12 reps perform 6 sets of 10 reps

Decline Press
* 3-4 warm up sets of 15 reps
* 3 work sets of 12 reps using the same weight. This weight should be 1-2 reps shy of failure.

Machine Flies
* 10 sets of 12 reps

Barbell Push Ups
* 100 total reps

 

Back

Swiss Bar Pull Downs
* 4 warm up sets
* 3 work sets of 10-12 per grips (total 9 work sets)

4" Grenade Straight Arm Pull Down
* 4 sets 12-15 reps

Deadlift With Plates On Blocks (4 inch under knee)
* Warm up using sets for 3-4 reps
* Work up to a weigh that is 50% of what you can use for a max set of 5 reps
* Do 3 reps per set while adding 2 chains per set.
* When you get to 5 chains do as many reps as you can shooting for somewhere between 12-20. Don't stop the set until you have NOTHING left.