Sunday Lifting/Bodyweight Training (2 hours 15 minutes)

First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

THEN- 3 sets of 10 hip thrusts with back on the bench press bench

Fourth Super set- Back squats for 3 sets of 3 with 135ish.  Then 3 sets of 10 of bent over rows with 70 lbs THEN reverse lunges for 1 sets of 3 with 135 lbs

THEN - 3 sets of 5 split squats with 22lb weight in each hand