Monday

Tuesday 30 mins stepmill. Books I am reading to keep my mind off the cardio. This also seems to be the only time I am focus on reading. Better tnen Steroids by Warren Wiley and The Warrior Diet by Ori Hofmaker. Both are on food intake and optimum timing of food, water , minerals, etc. Although two different types, I think you can take alittle from both. Experimenting with pre and post meals and different combos. I have to finish this experiment and its outcome before I try the Warrior style which so far is mostly keto

MOnday Training
-Fat bar Raw off the straps on a incline. Warmed up to 345x5x2 sets, 400x1, 345x5x2 to finish
.-Incline dumbells 85s, 105s, 110sx20 per set
-reverse curls push press combos(sure there is a name for them). 135x8, 155x8x2-
Set up a monster multi over the pullup bar of a rack and hooked up a ezloader with the chain adjustment all the way to the end. Added 4 chain and did 4 setsx8 of pulls to the chest(we call them prison pulls cause there is lots of what looks like leg humpin') The friction from the strap makes it alot harder and requires more effort. Lots of bicep action too
-Took a chain or two off and did pushdowns.THese were ever harder the the prison pulls. 4 sets of 8-I have these videed and will try to get them up for you guys. Good alternative to regular pull stuff and if you don't have any lat or seated row equipment this is a very cheap and effective choice.

Spud