The Lower and the Upper of it

Here's a fill in-able .pdf for the gym.

So I'm trying to put together a workout of my own here, something I can more or less follow on most normal weeks. A normal week for me involved getting a good start on my workouts on Monday/Tuesday then tapering off later in the week on account of parenting responsibilities, etc.
I'm breaking the workout into:

1.  large muscle groups in the legs and upper body, supersetting with core strength moves, on days one and two to make sure I hit them.
2. Supplemental lifting day (arms, shoulders, calves, etc) on Day 4. I can do this routine from home when I have the kids.
3. Cardio on most days with days 3 and 5 being dedicated to it. I put it in the context of running/walking, but take your pick.

I got through days one and two.We'll see how Wednesday goes.

Day1: Lower Body
Lift	Weight/Reps	Superset
Squats	135/15, 225/12, 250/10, 315/5	Side bends with 45lbs. plate, 20 reps
Hang Cleans	135/7, 135/7, 135/7	Oblique twists with 25lbs, 15 twists
Deadlift	185/10, 185/10, 185/10	30 crunches
Dumbell Step-ups	30lbsDB/5/leg x 2	10 lunges, no weight
Leg extensions	130/10, 150/10	stretching
Deadlift	120/10, 150/10	stretching
Cardio	1 mile run

Day2: Upper Body
Lift	Weight/Reps	Superset
Assisted Pullups	150/10, 120/10, 100/10, 80/5, 50/4.5	Roman Chair, 12 reps
Bench Press	135/20, 225/12, 225/10, 225/10, 135 (close grip)/15	45/20 Side Bends
Seated Rows	120/12, 150/12	10 situps
Standing overhead press	95/12, 115/12	30 sec plank
Upright Rows	95/10, 95/10	30 sec plank
Dips	BW/10, BW/10	Stretching
Cardio	2 mile run

Day 3: Cardio, 5 K run

Day4: Supplementals
Lift	Weight/Reps	Superset
Shrugs	3x10	20 Calf Raises
Back Extensions	3x10	Big Rope, 30s
DB biceps curls	2x15	30s pull-up bar hang
DB side raise	2x10	Roman chair, 12 reps
DB front raise	2x10	10 slant-board situps
cable triceps extension	count-up (I'll explain later)	none
Cable Crunches	20 x 2
Cardio	2 mile run

Day 5: Cardio, 1 Hour brisk walk

I got days one and two in, lets see how the rest of the week goes.