Back work.
SS: Stiff arm Pulldowns w/ Pulldowns shovel grip 2x12/12, 2x12/10
Cable row OH 2x12, 1x9
DB low row 1x12, 1x10, 1x9
Rack pulls 2x12, 2x10
SS: Supported KB high row w/ Barbell shrugs 1x12/10, 1x12/8, 1x12/15
Reverse Pec Dec 2x12, rp 1x10/5
No training tomorrow.

Legs today after the beach.
Lying leg curls 4x12, rp 1x8/5
Leg extensions 4x12, 1x10
Leg press 4x12, rp 1x10/5
Bulgarian split squats 1x12, 3x10
Machine leg press calf raises rest pause 1x25/11, 1x12/6, 1x12/5, 1x9/4, 1x12/5

Chest & Shoulders tomorrow.

Chest & Shoulders today.
Pec Dec 3x12
Incline2 Barbell Press 4x12, rp 1x8/2
Incline3 DB press 3x12
Smith Flat Press 1x12, 2x10, rp 1x15/8
Supported DB side laterals 1x12, 3x10
Machine shoulder press 4x11-12
Cable side laterals 3x10

Maybe some Calves, Abs, Cardio, or some combination of those tomorrow.

Calves/Abs/Cardio

Giant set X4 Rounds
Ab wheel rollouts 10
Seated DB calf raises 15
Roman chair knee raises10
Seated DB calf raises 15

Bike 20 mins

Biceps tomorrow.

Just some biceps tonight,
Seated DB hammer curls 2x12, 2x10
Ezbar spider curls 1x12, 2x10, 1x9
Ezbar preacher curls 2x10, 2x9
Seated Incline DB curls 3x12, 1x8

Tomorrow will be triceps.

Triceps tonight after work.
Ezbar pushdowns 3x12, 1x8
Close grip pin press 2x12, 1x10, 1x9, 1x8
DB skull crushers 3x12, 1x11
Rope pushdowns 1x12, 1x10, 1x8, ds 1x8/8

Lightwork or rest tomorrow.

Just Cardio yesterday
Bike 30 mins

Today was Back Day
SS: Stiff arm Pulldowns w/ Pulldowns shovel 2x12/12, 1x10/10, 1x10/7
Cable row OH 1x12, 1x9, 1x8
1 arm DB low row 1x12, 1x10, 1x9
Rack pulls 2x12, 1x8, 1x6
Supported KB high row 1x12, 1x10, 1x9
Barbell shrugs 3x12
Reverse Pec Dec 2x12, rp 1x10/6

Pic is all leftovers that I had for lunch.

Calves, Abs, and a touch of cardio.
SS: Ab wheel rollouts w/ Roman chair knee raises 4x12/12
Single leg DB calf raises 1x12, 1x10, 2x8, 2x6
Seated DB calf raises 4x15
Bike 5 mins sprint

Legs tomorrow after work.

Legs tonight after work.
Lying leg curls 3x12, 2x10
Leg extensions 4x12, 1x9
Leg press 5x12
Bulgarian split squats 1x12, 3x10
Machine leg press calf raises 2x12, 2x9

Chest & Shoulders tomorrow.

11 weeks in on the EQ another 6-7 weeks left.
Strength is definitely going up.
Cals are now 3300+ each week.
Weight was 174 this morning.

Chest & Shoulders
Pec Dec 3x12
Incline2 Barbell press 1x12, 3x10, 1x7
Incline3 DB press 2x12, 1x11
Smith flat press 2x12, ds 1x6/6/8
Supported DB side laterals 1x12, 3x10
Machine shoulder press 3x10
Heavy partials 3x12
Cable side laterals 2x10, 1x8

Biceps tomorrow.