Thanks Beast!
Work is busy and I'm writing my PHD thesis on the side. Actually I needed the workouts to help me clear my mind during breaks so last week I did 6 short ones.
Front squat: 315 pounds 5x5
Bulgarian split squat: 4x12 each leg
GHR:100 reps
Bench paused: 330 pounds 5x5
DB Bench: 100 pounds 4x10
Cable Flies: 100 reps
Trap bar deadlift: 440 pounds 5x5
100 chins
Ab Wheel: 100 reps
Press: 185 pounds 5x5
One arm lateral raise: 100 reps each
Pushdowns ss curls: 100 reps each
Squat: 315 pounds 10x10
DB rows: 5x12 each side with 135 pounds
Cable rows: 5x20 each side
Lat pulldown ss pull-over: 100 reps each
Got each workout done in about an hour. Cardio: Biking about 8 miles 5x per week to work, gym, grocery store... and back. about 12.000 steps of walking every day.
Current calories: about 2500-2600 (200-220g of protein, 200g of carbs, 100g of fat).