Thursday - Squat

Bike to gym 2 miles

Back Squat

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

Pullups

BW x 15,15,11

Dips

53 x 10,10,10

Leg Raises

BW x 10,10,10

+rear delt flies

Bike to work 4.5 miles

Tuesday - upper body

Press (standing BB)

45,95,115 x 5,5

Tough on the wrists and somewhat on the lower back. Trying to find my best pressing exercise that doesn't mess with existing issues.

Cable Row

150 x 10,10,10,10

Dips

BW x 20,20,20

Cable Crunch

180 x 10,10,10,10,10

Back Ext

53 x 15,15,15

Sunday - back squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5

Chins

53 x 10,10,6

Cable row

135 x 8,8,8 slow

Cable crunch

180 x 8,8,8,8

Back extension

BW x  20,20

Weight 179

Bike home 2 miles

Sunday - back squat

Bike to gym

Back squat

45,135,225,275 x 10

Feeling very tired

Chins

53 x 8,8,6

Chest supported row

45 x 4 x 10

Ab wheel

BW x 5,5

Cable crunch

150 x 20,20

Stick with cable crunch on Sundays. Ab wheel hit or miss with back. 

Thursday - squat

Bike to gym

Back squat

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

Pullups

BW x 15,15,10

Dips

70 x 10,10

Go lighter next time

Leg raises

BW x 15,15

Bike to work

Tuesday - upper body

weight 180

Bike to gym 2 miles

DB Press

warmup

50 x 8,8,8

Cable Row

165 x 10,10,10

Dips

BW x 15,15,15

Cable Crunch

170 x 15

180 x 10,10,10

Back Ext
44 x 15,15,15

Bike to work 4 miles

Thursday - apartment workout

Cable row

60,100 x 6x10

Weighted leg raises (cable on ankle)

3 x 10 ea

Side and rear

Cable crunch

100 x 8,8,8

Single leg rdl

30 x 3 x 10ea