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

 First super set- Military presses. good mornings, front squat

Second super set- 3 sets of 6 back squats with 180-200 lbs mixed with 3 sets of six reverse lunges with 70 lbs on my back

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

Then- Glute Bridges

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups

90 push ups total for the whole workout

Then- abs 

 Skipped chest flies because I just ran out of steam. I'm trying to squat much deeper and slower to build muscle and it's wearing me out