Tuesday - press, bench

Press

45,95,110 x 5,5,5

DB Bench

75 x 10,10,7 (fail)

Pullups

BW x 12,12,10

Back Ext

BW x 15,15,15

Sunday - Back Squat

Bike to gym

Back Squat

45,135,225,275,325 x 5, 225 x 10

Chins

53 x 9,9,6

GHR

BW x 10,10,10

Cable Crunch

190 x 10,10

Bike home

Thursday - Deadlift

Bike to gym, super cold out. (2 miles)

Deadlift

45,135,225 x 5, 245 x 5,5

GHR

BW x 10,10,10 - tried to add a small 10 lb weight but it was too difficult. Not yet.

Back Ext

BW x 20,20

Cable Crunch

190 x 10,10,10

Bike home

Tuesday - upper body

Bike to gym

Press

45,75 x 5, 105 x 5,5,5

DB Bench

75 x 10,10,9

Much harder after press first.

Pullups

BW x 12,12,10

Cable Row (rope attachment)

120 x 8, 105 x 10,10

Bike to work

Sunday - squat

Back Squat

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

Chins

53 x 8,8,7

GHR

BW x 8,8,8

Cable Crunch

180 x 10,10,10

Back Ext

BW x 40

weight 182

Thursday afternoon - DL

Afternoon workout, very crowded. Best to stick to mornings.

DL

45,135,185, 225 x 7,7

Not going too heavy. 

GHR

BW x 10,10,10

Back Ext

BW x 12,12

Cable Crunch

180 x 15,10,10,10

Tuesday - upper body

Tried to start with barbell bench but it was bothering my left hand/wrist a lot, so I stopped. Rather let it heal.

DB Bench

40, 75 x 10,10,8

Pullups

BW x 15,12

Cable Row

120 x 10,10 with rope handle

Going to move OHP over to this day and remove from DL day.

Thursday - press and deadlift

Press

45,85x5,95x5,105x7

Dips

BW x 15,15,15

Deadlift

135, 155, 185 x 11

GHR

BW x 6,6,6

Back Ext

BW x 10,10

Cable Crunch

180 x 10,10,10

Tuesday - Bench Press

Started with DB bench because bench press was taken. Made bench tougher but might have been better to do so anyway.

DB Bench

35,50, 70 x 10,10,10

Bench Press

45,135,155,175 x 5

Need to keep a closer grip on this because of the wrist.

Pullups

BW x 15,15,12

Cable Row

150 x 8,8

Bike to work

Sunday - Back Squat

Bike to gym

Back Squat

45,135,5x225,250, 295 x 10 (5+)

Chins

53 x 10,8,5

GHR

BW x 8,8,8

Cable Crunch

180 x 3x10

Bike home