Friday (am) - deadlift 110

Rowing @ 8 for 10 min

Ring Dips

BW x 9,9,9

Deadlift 

60 kg x 5

110 x 5,5,5

Flutter kicks

BW x 2x20

Russian twist

2x20

Thursday AM - back squat 100 kg, etc

Rowing 3 min @ 8

Back Squat

Bar ~

60 kg x 5

80 x 5

100 x 5,5,5

Dips

BW x 6

50 lbs x 5

70 x 5

92.5 (42kg) x 5,5,4*

BB rows 

60 kg x 8,8,8

Superman 

BW x 10,10

Ab wheel

BW x 10,10

Wednesday AM -

Rowing 15 min @ 8

Ring dips

Bodyweight x 8,8,8

Hanging knee raise

Bodyweight x 8

Bicycles

2x30

Alt leg and arm raise

2x20

Side plank

Bodyweight x 40s

Front and side raise 

10ea

Tuesday - back squat 96, dips, chins

First lift after ski vacation and much shoveling

Back squat

Bar x 9

60 x 5,5

80 x 5

96 x 5,5,5

Ring chins

Bw x 5x5

Ring dips 

BW x 4x7

Ab wheel

bw x 3x10

Leg raise, front and side

2x10 each side

Monday - Pullups, Deadlifts, Dips

Rowing @ 8 for 5 min

Pullups
BW x 6,6,6

Deadlift
60 kg x 5,5
92 x 5,5,5,5

Dips
BW x 10
20 kg x 5
40 x 5,5,5

Alt Leg / arm raise
BW x 20,20

Butteryfly kicks
20s,20s

Bicycles
20,20

+stretching

Thursday - Pullups, Ab exercises, Dips

Rowing @ 7.5 for 3 min

Pullups
BW x 8,8
20 kg x 5,5,5

Hanging Knee Raise
BW x 10,10

Ring Dips
BW x 5x5

Ab Wheel
BW x 10,10,10

Side Plank (static)
BW x 50s

Dynamic
20 ea

Standing leg raise
front and side x 10

Tuesday - Back Squat light, Dips 35kg, Chins, etc

Rowing @ 8 for 2 min warmup

Back Squat
bar x 5
60kg x 5,5
80 x 5
92 x 5,5,5 (202 lbs)

Dips
BW x 5
25 kg x 5
35 x 5,5,5 (77 lbs)

Ring Chins
BW x 5,5,5,5

Inverted Rows
BW x 10

Push Crunch
16 kg x 12,12,12 (35 lbs)

Supermans
BW x 20,20

Leg raises - front and side 10x each

Sunday - Pullups, Dips, Rows, etc

Rowing for 4 min @ 8

Pullups
BW x 5,5,5,5,

BB Rows
40 kg x 8
60 x 8
69 x 8,8
Set the safeties lower next time if I'm working in the rack, 7 was too high.

Dips
20 kg x 5
24.5 x 5
29 x 5,5,5

Push Crunch (knees up)
10 kg x 12,12,12,

Alt Leg/arm raise
BW x 20,20

Ab Wheel
BW x 10,10

+standing leg raises (side and front)

Friday - Pullups, Rings Exercises, Light Back Squat, etc

Rowing 3 min @ 7

Pullups
BW x 5,5

Rings Dips
BW x 5x5

Rings Chins
BW x 5x5

Back Squat
bar ~
60 kg x 5,5,
80 x 5,5,5

Next time, more weight (maybe 90?)

Hanging Knee Raises (with straps)
BW x 12,12

Bicycles
BW x 3x15

Ab wheel
BW x 3x10

Alt Leg/arm raise
BW x 20,20

+stretching

Wednesday - Light Back Squat, Leg Raises, Ring holds, dips, etc

Rowing 2 min @ 7

Back Squat

bar x 5

60kg x 5

80 x 5,5,5

Getting back into it slowly.

Leg Raises (laying down)

BW x 20,20

Rings Holds

some x 10s each

Much harder than I anticipated.

Dips

BW x 5

25lbs x 5

50 x 5,5,5

Supermans

BW x 10,10

Piriformis stretch

Tuesday - Light Back Squat, Dips, Chins, PT exercises

First time using the new rack to squat. Kept it super light.

Workout out at home, i'll likely be moving back to KG.

Back Squat
bar x some
60kg x 5,5,5

Pullups
BW x 5,5,5

Dips
BW x 5,6,6

PT Exercises
piriformis stretch 2 x 30s
single leg bridge - 3x10 (for some reason this caused my hamstring to cramp)
pelvic rotation - 1x20
childs pose
alternating leg/arm raise - 2x20
bicycles (in pelvic tuck) - 3x15s continuous

Ring holds  -these are surprisingly hard.

Monday - Dips and Chins (new gym equipment!)

Got myself a squat rack and put it together! Also got some dip bars, and rings, and I have weights and a barbell. The only thing I don't have at the moment are some mats and a bench.

Dips
BW x 5,5,5,5,5,5

Pullups
BW x 5,5,5,5,5

Sunday - very light back squat, pullups

Back from Christmas, back was hurting me. Kept it super light.

Back Squat
bar x some
135 x 5,5
185 x 4,4,3,3

Pullups
BW x 5,5
25 x 5
50 x 5,5,5,5,5,