Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

Second super set- Military presses (3 sets of 5). good mornings (with legs spread, bent over for hip flexibility) (3 sets of 5), front squat with 70 lbs (with heel elevators) (3 sets of 5)

Third super set- 3 sets of 8 bench presses with 120 lb bar (last set was 6). 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 with 100 lbs (added 20 lbs)

Then- 10 minutes of physical therapy exercises to cool down at the end