Tuesday 3 plate sled drag for 2.5 laps and 20 mins treadmill
9/26 Upper
Smith machine slight incline 5x12
Assisted dips 6x12
Long strap abs heavy 6x10
Rope one arm kickbacks and concentration curls manyx12 per arm
Some Dave Tate smith machine push ups for failure on each ladder rung. Used light band around back. 3 rounds
Back work 8x12
9/28 Lower
Machine abs and leg raise 4x10 each
Reverse hypers 4x12
Duffalo bar close stance off suspension straps. worked up to , 285x2x3 reps ,325x3x2 reps, 375x 2 singles, drop set 285x5x3 sets
Wide stance GMs 4x5 reps
Reverse hypers 3x12
Leg extension 3x10, 3x8, 3x6 moving up each time
Spud