For it was written by the gods of lifting that today is my leg and arms day and it is also my last heavy powerlifting day of the week.

Legs

Deadlifts barbell

135 x5

225 x5

245 x5

255 x5

355 x5

Ok my core is getting a lot stronger

Since I did heavy deadlifts I will go light on squats

Squats barbell

135 x5

135 x5

135 x5

135 x5

135 x5

Calves

Hammer strength machine standing calves

540 x5

540 x5

540 x5

540 x5

540 x5

Arms

Triceps cable pull-down

195 x5

195 x5

195 x5

195 x5

195 x5

Preacher curl machine

210 x5

210 x5

210 x5

210 x5

210 x5

Abs

Cable sit-ups

100 x400

Cable ab twists

30 x600

Cardio

Walked up three flights of stairs

Two miles on bike

Walked down three flights of staris