Tuesday - press

Sunday - squat

From Strong app. 

Saturday - Back Squat

Back Squat

45,135,225,275,315,355 x 5, 275 x 4 (so drained)

DB Row

75 x 10,10,10

Leg Curl

110 x 10,10,10,10

Leg Raise

BW x 4x10

Thursday - Deadlift

Deadlift

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

Leg Curl

110 x 10,10,10,10

Back Ext

BW x 40

Cable Crunch 

3 sets, heavy

Tuesday - upper body

Press

45,95,120 x 3x5

DB bench

50, 80 x 3x8

Pullups

Bw x 12,12,10

Cable row

105 x 10,10, 120 x 8

Bike to work

Saturday - Back Squat

Back Squat

45,135,225,275,345 x 5, 255 x 10

DB Row

50, 65 x 4x10

Leg Curl

100 x 4x10

Leg Raises

BW x 4x12

Thursday - Deadlift

Deadlift

45,135,225,295 x 5,5,5

Leg Curl

110 x 5x8

Back Ext

BW x 3x15

Leg Raise
BW x 5 x 10

Tuesday - Upper body

Bike to gym (2 miles)

Press

45,95,115 x 5,5,5

DB Bench

75 x 8,8,8

Pullups

BW x 15,12,10

Cable Row (yellow rope attachment)

110 x 10,10,10

Bike to work (4 miles)

Saturday - back squat

Back squat

45,135,225,275x5,335 x 5,245 x 10

Chins

53 x 10,10,6

Leg curl

100 x 5 x 10

Cable crunch

190 x 10

Leg raise

Bw x 10,10

Thursday - Deadlift

Deadlift

45,135,225,275 x 5,5,5

GHR
BW x 10,10,10,10

Back Ext

20 (chain) x 12,12

Cable Crunch

190 x 10,10,10,10

bike to work