Thursday - squat

Bike to gym

Weight 179

Back Squat

45,135,225,315 x 3, 355 x 3,3, 315 x 5

(355 is just under 2xBW right now)

+some light rear delt flies

Pullups

BW x 15,15,11

Dips

53 x 10,10,10

Leg Raises

BW x 10,10,12,10

Tuesday - upper body

Seated DB press

35, 50 x 6,6,6,6

Cable row

150 x 8,8,8,8

Dips

Bw x 20,20,20

Cable crunch

130, 140 x 10,10,10

Back extension

53 x 12,12,12

Weight 179

Saturday - Squat

Been about two weeks since I lifted last due to trips and a big leg bruise. But didn't seem to be an issue. 

Weight 181

Back squat

45,135,225,315 x 5, 335 x 5,5

Chins

62 x 7,7,7

Chest supported row

45 x 10,10,10

Ab wheel

Bw x 5,5,5

Thursday - back squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5,5

Pullups

BW x 12,12,12

Dips 

BW x 20,20

Arms very sore - don't know why. Especially triceps.

Ab Wheel

BW x 5

Captains Chair Leg Raise

BW x 10,10

bike home 2 miles

Thursday - Back Squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 6,6

Chins

53 x 8,8,6

Dips

53 x 15,10,5

Ab Wheel (feet)

BW x 5,5,5

weight 177.4