Saturday and Monday

-MOnday no cardio

-MOnday
-raw bench to two softees pads. worked up to 405x5,495x3x3
-neutral grip rows 5 setsx10
-strap off cable machine front raises supered with read delt 5 rounds
-overhead tricep strap ext 5x20

Saturday 30 mins stepmill

-BOx squat with briefs and buffalo bar. Two blues per side over the top of the plates(adds another 30 inches of stretch to the each band)235x3, 325x2,415x2,505x1,555x0,555x1(added one more pad)Pick ups were all good. This was a problem last time I got up this high. Pleased with the day.
-Dale thrus(band over neck pull through 4x10
-REv hyper 4x10

Spud

Thursday

Thur and Friday stepper 30 mins


Thursday
-lots of pulldowns testing a new strap we are working on. 8x10
-kroc pullups on monolift using straps again
3x8
-hammer incline 2 sets each weight-2 plates, 3 plates 4 platesx8 reps each set
-one arm snatch 72sx5,88sx5,106sx3 on right 2 on left
-one arm plank rocky type push ups for fun with relax on ground 4x8(great for shoulder and lat stability)
-band tricep overhead extensions while laying on box. 4x50

Spud

Wednesday

TUes and Wed 30 mins stepper

The weight is coming up fast so I am trying to slowit down alittle. Up to 245 now and last week being sick did slow it down. NO cardio and bad food is a really bad combination.

Training wise-wasn't feeling deads or box squat with rev bands so I did some close stance squats mixed with a few sets of front squats. Super setted for the first few sets. Went wider on the fronts
135x10back,135x8front
225x10back,225x5 front
315x5back,315x3front
405backx5,6,8,10,10
-Stiff leg on 4 inch block hook grip
315x5,365x5x2
-4x10 reverse hyper
-Standin abs with seated row bar.4x10

Saturday and MOnday

Got a bug last week so there was no training or cardio from wed to fri.
-saturday 45 mins stepmill, sunday no cardio, Monday 30 min and tues 30mins stepper

Saturday
-pulled some 415x3,505x2,595x1, 635x0,505x3
-rev hyper 4x10
-double kb swings 72sx10,88s10,106sx8x3
-hang in abs 4x8

MOnday
-raw bench with two softees, 315x5,405x3,5,6,8, 455x1 1 pad,495x1 1 pad
-rollin dumbell triceps 70sx15x3
-one arm rows 85s,105s,125s,150sx20 per arm
-rope side raises 3x20 per arm

Spud