Thursday - Bench Press 4x4 @ 107

Bench Press 

20,61,81,107 x 4,4,4,4

Pullups

BW x 20,20

Dips

BW x 20,20

Weight

190 lbs/86 kg

Wednesday - Back Squat 5x5 @ 161

Rowing 

500m in 2:02

Back Squat 

20,61,102,134,161 x 5,5,5,5,5

Tough but form good. No pain in neck. 

Saturday - Back Squat 3x8@ 120, Deadlift 5x3@ 183

Rowing 

500m in 2:00

Back Squat 

20,61,102,120 x 8,8,8

Deadlift 

70,111,151,183 x 3,3,3,3,3

Lying leg raise 

BW x 40

Friday - Bench Press 4x4@104

Back from a break after hurting my neck

Rowing 

500m in 2:14

Bench press 

20,61,81,104x 4,4,4,4

Pull-ups 

BW x 20,20

Kept it short. 

Sunday - back squat 5x3 @ 167

Left side trap or neck really hurting from yard work yesterday. Squatting I had to be very careful not to strain it. 

Rowing

 500 m in 2:10

Back squat

BW, 20,61,102,122,142,167 x 3,3,3,3,3

Leg raises 

BW x 20,20

Back ext

BW x 20

Wednesday - Bench 5x3 @ 119

Rowing 

500m in 2:03

Bench press

20,61,81,102,119 x 3,3,3,3,3

Pull-ups

BW x 20,20,20

Dips

BW x 20,20,20

Weight 190lbs

Monday - Back Squat 4x4 @ 148

Right glute hurting, squatting didn't seem to impact it, but walking does. Need to be careful.

Rowing

500m in 2:05

Back Squat

20,61,102,122,148 x 4,4,4,4

Lying leg raise

BW x 15,15,15

+stretch, foam roll

Sunday - Bench 4x4 @ 105, 31 Pullups

Rowing

500m 2:02

Bench Press

20,61,81,105 x 4,4,4,4

Pullups

BW x 31,20

Dips

25 kg x 15,7 - weight belt not holding right. Need to fix

+stretches, foam roll

Thursday - Back Squat 5x5 @ 157

Rowing

500m in 2 min

Back Squat

20,61,102,134,157 x 5,5,5,5,5

Tough but solid form.

Ab Wheel
BW + 25 kg x 10,10,10

Back Ext

BW x 25,25

Wednesday - Bench 5x5 @ 112

Rowing

500m 1:54

Bench Press

20,61,81,101,112 x 5,5,5,5,5

Third set, last rep butt came up. Other sets were solid. Had liftoff.

Pullups

BW x 20,20,20

Rear Delt Flies

20 lbs x 12,12,12

+stretching

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

Rowing 

500 m, 2:00

Back Squat

20,61,102,115 x 8,8,8

Deadlift

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

Bench Leg Raise

BW x 15,15,15

+stretching

weight - 190.4 (86.5 kg)

Sunday - Bench 4x4 @ 102

Rowing - 500m 2min

Bench Press

20,61,81,102 x 4,4,4,4

Pullups

BW x 20,20,20

Dips

BW + 20.5 x 10,10,10

+stretching