Thursday Lifting/Bodyweight Training (2 hours)

Did hand weight first because I skipped them earlier in the week

 

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

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

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar