Tuesday - upper body

bike to gym - 2 miles

DB Press

20,40,60 x 6,6,6

Cable Row

165 x 10,10,10

Dips

BW x 20,20

Cable Crunch

170 x 10,10,10,10

Back Ext

BW x 20,20

Bike to work - 4 miles, ~45 lbs

Sunday - back squat

Bike to gym 2 miles

Back squat

45,135,225,275,315 x 5, 335 x 1, 355 x 1, 375 x 1

Bodyweight 180.2, 2.1xBW

Best =2.24

Chins

53 x 8,8,8

Chest supported row

45 x 12,12,12

Cable crunch

170 x 10,10,10,10

Bike home 2 miles

Thursday - Back Squat

Bike to gym - 2 miles

Back Squat

45,135,225,325 x 3,3,3,3,3

On a 1.5 min rest period tempo

Pullups

BW x 15,15,11

Dips

62 x 10,10,10

Leg Raises

BW x 15,15

weight 179

Bike to work - 4 miles

Tuesday - Press, upper body

Bike to gym - 2 miles

DB Seated Press

30, 60 x 5,5,5

Cable Row

150 x 10,10,10

+some with 'grenade' handle at lower weight

Cable Crunch

170 x 10,10,10,10

Dips

BW x 15,15,15,

Back Ext

BW x 25,12

Bike to work 4 miles

Thursday - Back Squat

Bike to gym 2 miles

body weight 179.8

Back Squat

45,135,225,315 x 6,8

Pullups

BW x 15,15,7

skipping dips - too much on Thursday?

Leg Raises

BW x 10,10,10

Bike to work 4 miles

Tuesday - upper body

DB Press

30, 55 x 7,7,7

Cable Row

160 x 8,10,10,8

Dips

BW x 15,15,15

Cable Crunch

160 x 10,10,10,10

Back Ext

53 x 10,10,10

weight 179.4

Thursday - back squat

Back squat

45,135,225,315 x 5,5

Pullups

BW x 15,15,15

Leg raises

Bw x 10,10,10,10

Weight 179.4

Tuesday - upper body

weight 179.4

Bike to gym

DB Seated Press

35, 55 x 6,6,6

Tried incline but I can tell it would bother my neck. Need to see a PT about that.

Cable Row

150 x 6,6,6,6,6 - slower reps

Cable Crunch

150 x 10,10,10,10

Dips

BW x 15,15,15

superset with

Back Ext

BW x 12,15,15

Sunday - back squat

Bike to gym

Bw 182

Back squat

45,135,225,275,315 x 4, 365 x 2,1 

Too much for today

Chins

53 x 10,9,5

Chest supported row

45 x 8,8,8,8

Cable crunch

140 x 10,10,10,10,10

Tuesday - upper body

Seated DB Press

25, 55 x 5,5,5,5

Dips

BW x 15,15,15,15

Cable Row

165 x 8,8,8

Cable crunch

130 x 15,15,15

Back Ext

53 x 15,15,15

biked to and from gym