BW: 206.8

1730:

A1: squat: 3 x 5 x 305 lbs
A2: glute ham raise: 3 x 5 x 1 kg

B1: calf raises: 1 x 10 x 225 lbs
B2: Abmat: 1 x 30

1730:

A1: Bench (no spot so lighter/higher reps)

1 x 5 x 45 lbs

1 x 5 x 135 lbs

2 x 10 x 225 lbs

1 x 9 x 225 lbs

A2: one arm DB row: 3 x 10 x 75 lbs

BW: 210.2

BW: 209.6

BW: 211.4

0700: 

C2 warm-up x 10 min

Tabata row x 8

1800:

A1: bench: 3 x 5 x 281 lbs (1 x 5, 1 x 3;  beat down, repeat)

A2: bent rows: 3 x 5 x 155 lbs (2x)

B1: barbell curls: 2 x 5 x 135 lbs
B2: diamond push-ups: 2 x 10

Alt. dumbbell curls: 3 x 10 x 40 lbs

BW: 209.6

1730:

Warmup: C2 row x 10 min

A1: squat: 2 x 5 x 300 lbs
A2: glute ham raise: 2 x 5

B1: calf raises: 2 x 5 x 225 lbs
B2: Abmat: 2 x 25

* cut off a set of A1 &A2 as back felt uncomfortable tight after second set. 

BW: 210.6

BW: 210.0

BW: 210.0

1830:

Warmup: C2 row x 10 min

A1: squat: 3 x 5 x 295 lbs
A2: glute ham raise: 3 x 5

B1: calf raises: 2 x 5 x 205 lbs
B2: Abmat: 2 x 25

BW: 210.4

BW: 210.2

1830:

C2 warm up x 10 min

A1: bench: 3 x 5 x 280 lbs
A2: bent rows: 3 x 5 x 155 lbs

B1: barbell curls: 2 x 5 x 135 lbs
B2: bench dips: 2 x 10 x 90 lbs

Alt. dumbbell curls: 3 x 10 x 35 lbs

BW: 210.8

0700: C2 row @ 20 min

BW: 209.6

BW: 209.8

BW: 211.6

1630:

C2 warm up x 10 min

A1: bench: 3 x 5 x 275 lbs
A2: bent rows: 3 x 5 x 155 lbs

B1: barbell curls: 2 x 5 x 135 lbs
B2: bench dips: 2 x 10 x 90 lbs

Alt. dumbbell curls: 3 x 10 x 25 lbs

BW: 210.8