Sled 45 mins Sunday, Monday 30 mins stepmill
Friday Upper
Tsunami bar 18 sets x10 reps,2 plates per side
Super setted each press set with leg raisesx10
Hooked up Tsunami on econo pulley and did 5x12 extensions(very tough)
Saturday Lower
Reverse hypers 4x15
Outties 6x20
Hack Squat 5x5 heavy, one down set x20 reps
Reverse hypers 3x12
MOnday
All back work
10setsx10 pulldowns
8x8 hammer rows
dumbell double rows on incline bench 5x10
spud