Wednesday and Thursday

Wed 30mins treadmill, Thur off reluctantly, Friday 30 mins stepmill

Wednesday
-Reverse Band deadlift raw. each round was 3 conv and 3 sumo up to 655 then 3 singles at 655-2 conv, 1 sumo
-Close stance squats sets of 8 to 315, 315x20. The hardest part was using a 6 foot Texas bar and getting it back in the rack as my thumbs did not want to come back over the bar to put it in the rack.
-Revese hyper 2x20
-Elevated GHR 3x10
-Seated long ab strap ab criunches on seated row machine 4x15

Thursday-Warm up stole light band overhead rotattor from Smitty, then used dave's creeprer band tricep and flat dumbell press for 20 each and add anothre rotator move laying on the bench after the press where I have the dumbells at chest level and simply go from tucked to flared for 20 reps. Kinda like a lying shoulder raise. 5 rounds of this.

Dumbell flat, Seated shoulder press with chains using a Spud Inc Jump Ring strap hooked to the chain with a handle attached to the snap ring, and a rope tricep/suspendsion strap combo where you are in s incline pushup position and do overhead tricep extension.This was alittle tough. Did rounds of this circuit starting with 20 reps, 18,16,14,12,10,8, 6. Went up in the weight of the dumbells ending with 110 for 6 but kept the chain press at 3 chains per side and just bodyweight on the rope extensions. All this took about a hour or alittle less. Mu shoulders and tris and abs are very unhappy today.

Spud