Sunday Lifting/Bodyweight Training ( 2 1/2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators. 

Second Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

ended with glute bridges with 120lbs for 3 sets of 10