Wednesday Lifting/Bodyweight Training (90 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)

Then 3 sets of 2 straight leg dead lifts with 220 lbs 

Then 10 sets of 10 push ups (100 total)  alternated with 10 sets of 20 calf raises  (200 calf raises)