Last couple of weeks

Woke up at 315 and could not go back to sleep to up and at the gym for 45 mins stepmill Tuesday

-Monday
-Several sets of mini pull aparts(5 or 6) then pull aparts going over teh head and sretching the arms fully extened behind the head like a cross for 3 or 4 sets of 20 before benching.
-Reverse band with closer grip off two softee pads. They had the bands set up to totally let off at the top. 325x5,375x5,415x5,465x5,505x3. One down set at 235x75 reps or something like that.
-emptied the bar and did rows to chest off the floor. 10reps overhand, 10reps underhad for 6 sets.
-Green band pushups off the straps for 4 set of 10
-Took the green nad and doubled up the band for tricep ext overhead, 3x8
-Seated one arm presses using the leg press. 3x8 per arm

Wed and THurs 30 mins stepmill. Reading Biomechanical, physiological and molecular aspects of human nutrtion. This is basically a text book and I feel like I am back in college. It will be a long slow hard read but it is very interesting.


Wednesday
-First night back with the leg. Did some deadlifting 315x5x5, 405x3-
-Bodymasters reverse lunges 3 sets of 8
- 4 set of 10 reverse hyper 400lb,
-Cossack squats 3 x 8 per leg
-3 sets x5x225 Zercher squats off pins
- 4 sets of 10 reps leg raises while holding up 100s at arms lengthon the smith machine(kind of a modified floor wipers supersetted with same set up with upper ab crunch while holding the bar up(can't remember the name of the exercise)

Decent little training since I have not done legs since the outer quad tear a coupld of weeks ago. NO problems on the right but my left is knotting up in the upper middle quad like it wants to tear too. As long as the tendon doesnt' rip again I am good. Not sure if I want that rehab again.

cardio from last week
thur friday 30 mins, sat no cardio, sunday 100 minutes stepmill,monday 45, tues and wed 30 mins

No training thurs or sat as we made the final push to get the new store done before jan 4. We finished up late Saturday with some minor stuff to do Sunday. Very pleased with how it turned out. Lots of room left to fill it with stuff. The other two are tougher joints and this new one is in a little more money side of town with a ton of traffic all day. We worked so hard on it that I did not take anytime to advertise or promote. Now I have to get this part of town broken in to the Spud way. I am also trying to juggle handling the financial and ordering part one of the other stores until I get a routine on how to deal with it all I am pretty much wide open all the time.

Wed, THur, Fri 30 mins stepmill

Wed Training
-Squatted raw with buffalo and 1 blue. worked up to 3 plates for 3x3
-hanging abs 3x8
-took a stump strap and looped on the 154lb dumbell farmers and did zerchers for 3x10
-straight bar gms worked up to 235x8x3 sets

THursday
-kb sides 10 reps per weight up to 106lb
-Seated kb press off stabilty ball 62lbx8x3 sets
-Rigged up green(grey now) band on hammer with 2 25lb kb and did seated rows off stablity ball
-bench with stump straps ran strap through plate and put it on bar. Sort of like the crazy bells. had to stay tight and controlled. worked up to 275x10x4 rounds.
-jm presss with same set up at 135lbx8x3
-quater dips 2x50