Thursday Lifting/Bodyweight Training (2 hours in 2 parts)

 First Part:

1st super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

2nd lift - 3 sets of 3 straight leg dead lifts with 220 lbs

Second Part:

First 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

Second super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), 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 135 lbs 

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