Thur 2.5 heavy sled drag, Friday 20 mins treadmill, Sunday 3 mile walk(i know , right, no sled, no prowler, no stepmill, just a walk)

9/30 Upper

Heavy long strap ab work again 6x8

Rows and pulldowns and MAG handles 8x8 each

Shoulder Rok work. Practicing as many mace moves as I can. Left shoulder limits what I can do swinging wise so mostly two hand swings right now. About 20 mins back and forth with breaks

Floor press fat bar 5 setsx5 reps

Bench 5x10

Super fat rope pushdowns 8x12 to 15 reps

Push ups off bar 3x20ush

10/1 Lower

Heavy oblique work 4x8 per side

Reverse hypers 4x12

Machine squat, worked up to 3x3 medium heavy over 8 sets

Belt squat machine one leg split squat. Used prototype harness that worked pretty well. Many sets x8 per leg

Also used harness to do alot of GMs off low pulley, about 8 working sets.

Spud