Wednesday and Thursday

Wed, THur, Friday 30 mis stepmill


Wednesday Training
-Same deads conventional as last week using 365x3 as working weight off floor,1mat, 2 mat,3mat,4mat,moved up to 415x3 for 5 mat and 6mat-
Rev Hypers 3x20
-Hack Squats did a bb varition for rep(21s 7top half,7 bottom half, 7 full working weight 3 plates per side, drop set 30 reps bottom half
-one leg back raise 3x8 per leg
Thursday
-Hammer row using both grips 20 reps per set with 10 reps top handle and 20 reps lower handle worked up to 5 plates a side
-Took a long ab strap and hooked it to reverse hyper and did one arm side raises for 5 rounds moving up n the weights
-Smith machine floor press. had to take pads to build my body up to the bar to start off the chest. Each set did 5 reps regular, 5 reps reverse grip. got up to 4 plates with 5 reps regular and only 2 or 3 reverse(spent). Dropped to 2.5 plates and did 30 or 40 reps alternating back and froth on teh grips(regualr and reverse)
-45lb plate curl off glute ham raise where you lower the plate horizontial to the floor then curl back, watch your head,easy to smack it. 3x8
-Finished up with the strap chain combo from last week. This one just punishes you.I have put it down below with a couple of cliets using them..Hopefully, it will embed. worked up to 3 chain for 5 rounds of ten




Spud