Thursday - light

Bike to gym

Press

45,65,85 - sets of 5

DB Bench

65 x 10,10,10

Pullups

BW x 15,12,10

Deadlift

45,135,205 x 2 sets

Will wait to see if my back hurts tomorrow.

Cable Crunch

180/190 x 3 sets

weight 181

Tuesday - light

Apartment workout

DB bench

50 x 10, 10,10

Pullups

Bw x 15,10,10 - grip most difficult

Cable crunch

100 x 8, 90 x 10,10

KB swing x 3 sets

Stretching

Thursday - press

Press

85,95,110 x 5 (1+)

DB bench

65 x 10,10,10

Pullups

15,10

KB swing

2 sets

Cable crunch

180 x 10,10,10

Sunday - Squat

Bike to gym

Back Squat

45,135,225,250 x 5,285 x 3, 320 x 4 (1+)

Chins

53 x 10,8,6

KB PT Swings

26 x 3 sets

Cable Row

135 x 3x10

Cable Crunch

170 x 3x10

GHRs on back extension

BW x 3x5

Going to try and do more of these.

Thursday - press

Press 

85,95 x 3, 105 x 6

DB bench press

60 x 3x10

Pullups

BW x 15,15,10

KB swing PT

2 sets

Cable crunch

180 x 10, 190 x 10,8

Tuesday - Upper body

DB Bench

60 x 10,10,10

Dips

30 x 5, 60 x 3, 90 x 6 (3+)

KB PT Swing

30 x 3 sets

Leg Raise

BW x 3x10

Reverse flies

15 x 3x15

Sunday - squat

Bike to gym 

weight 177

Squat

45,135,235x5,275 x 5, 300 x 6

Chins

53 x 10,9,7

KB swing

~30 x 3 sets

Cable row 

135 x 10,10,10

Cable Crunch

180 x 10,10,10

Thursday - Press

Press

75 x 5, 85 x 5, 100 x 8

DB Bench (PT)

55 x 3x10

Pullups

BW x 15,15,13

KB swing (PT)

26 lbs x 3 sets

Cable Crunch

180 x 10,10,10

Tuesday - upper body

DB Bench

55 x 3 x 10

Dips

25 x 5, 45 x 5, 75 x 11

Leg Raise

BW x 3x10

KB swing PT 

25 x 3 sets

Reverse fly

20 x 3x10

Sunday - start of 5/3/1 programming (round 2)

Bike to gym

Doing 5/3/1 numbers for squat, dips, and press. Goal is to eventually add deadlift and sub in bench press.

Back squat

45,135,225 x 5,250 x 5,285 x 10

Chins

53 x 10,10,7

KB PT swing

26 x 3 sets

Cable crunch

170 x 10, 180 x 8,8,8

Cable row

120 x 15,10

Thursday

DB Bench

50 x 10,10,10

Back Squat

45,135,225,315 x 5, 225 x 10

Pullups

BW x 15,11

Cable Crunch

180 x 10,10,10

Bike to work

Tuesday

DB bench

45 x 10,10,@5

KB swing bent over

20 x 2 sets

Pullups

Bw x 15,12

Cable crunch

3 sets 10