Monday - Back Squat 4x4 @ 146, Deadlift 4x4 @ 163

Back Squat

20,70,110,132,146 x 4,4,4,4

Deadlift

70,111,143,163 x 4,4,4,4

Assistance - picking up tiles and countersinking screws into the floor

Friday - Bench Press 4x4 @ 106

Rowing 

500m - 2min

Bench Press

61,81,106 x 4,4,4,4

Pullups

BW x 20,20

Ring Rows

BW x 15,12

Thursday - Back Squat 5x5 @ 155

Rowing

500m in 1:57

Back Squat

20,70,102,130,155 x 5,5,5,5,5

This was tough, but good. 

Ab wheel

BW + 25kg x 12,12,12

Back extension

BW x 20,20

Tuesday - Bench Press 5x5 @ 113

Rowing

500m in 2:00

Bench Press

20,61,81,102,113 x 5,5,5,5,5

Very tough. Really at risk of missing the final reps of sets 4 and 5. Butt came way up on the last rep of set 5.

Pullups

BW x 20,16

Rear Delt Raise

15 lbs db x 15,15

Monday - Back Squat 3x8 @ 115, Deadlift 5x3 @ 180

Back Squat

20,70,115 x 8,8,8

Deadlift

70,111,151,180 x 3,3,3,3,3

Parallel bar leg raise
BW x 12,12,12

Back Ext 

BW x 30

weight 192 lbs (87)

calipers

front 22

side 8

Saturday - Bench Press 4x4 @ 103

Rowing 

500m in 2:01

Bench Press

20,61,81,103 x 4,4,4,4

Just bench today, laying tile and got other things to do. Abs still sore from Thursday's weighted ab wheel.

Thursday - Back Squat 5x3 @ 161

Rowing

500m in 2 min

Back Squat

70,102,132,146,161 x 3,3,3,3,3

Ab Wheel

BW + 25 kg x 15,15

T-Bar Row

25 x 10,10,10

Squats were tough today. Chest falling forward, especially on later sets. Legs felt good. A little pain in my right outer elbow area on the first set of squat, but it went away. I think I was holding the weight too much with my arm.

Tuesday - Bench Press 5x3 @ 117, Pullup with 59 (130 lbs)

Rowing - 500 m in 2:05

Bench Press

20,61,81,117 x 3,3,3,3,3

Pullups

BW + 20,41,50,59x1

Monday - Back Squat 4x4 @ 142, Deadlift 4x4 @ 160

Warmed up with assistance work. I don't think it was a good idea, in hindsight.

Back Ext

BW x 25,25

Ab Wheel

BW x 20,20 
Really need to add weight, I don't get much out of these at bodyweight anymore.

Back Squat

70,102,122,142 x 4,4,4,4

Deadlift

70,110,142,160 x 4,4,4,4

Friday - Bench Press 4x4 @ 102

Rowing - ~2min (screen didn't turn on)

Bench Press
61,81,102 x 4,4,4,4

Pullups
BW x 20,20

Dips
BW x 20,20

Rear Delt Raise
15 lbs x 15,15

Wednesday - Back Squat 5x5 @ 152

Rowing

500 m in 1:57

Back Squat

20,70,102,131,152 x 5,5,5,5,5

Tough but good. Hurt my neck/trap (same area as bench) on final set putting the bar back. Some pain twisting head around.

Good morning

70 x 10,10,10

Not really feeling these anywhere in particular.

Ab Wheel

BW x 30

Monday - Bench Press 5x5 @ 111

Bench Press

20,61,81,111 x 5,5,5,5,5

Pullups

BW x 20,17,15

Rear Delt Raise

15 lbs x 12,12,12

Sunday - Squat 3x8 @ 111, Deadlift 5x3 @ 175

Light squat day, but my back and legs were super tired from doing work on the floor yesterday (cement backerboard in bathroom).

Rowing - 500m 2:05

Back Squat

61,81,111 x 8,8,8

Deadlift

70,111,151,175 x 3,3,3,3,3

Will do assistance work later, this was brutal.

Thursday - Bench 4x4 @ 101

Bench Press

61,81,101 x 4,4,4,4 - pretty easy

Pullups

BW x 20,20,16

Dips

BW x 20,20

Wednesday - Back Squat 5x3 @ 157

warmup - row 500m 1:49

Back Squat

70,102,132,157 x 3,3,3,3,3

Good morning

79 x 10,10,10

Ab Wheel

BW x 40

weight - 191 lbs (87 kg)

Monday - Bench 5x3 @ 114

warmup - rowing 750m

Bench Press
20,61,81,101, 114 x 3,3,3,3,3

Butt coming up slightly on set 4, rep 3.

Pullups
BW x 20,20,15

Dips
BW x 25,25

T-Bar Row
25 x 20

Workout duration: 1:02