Stepmill 30 mins Sunday and Tuesday
Saturday1/23 LOWER
Reverse hypers to warm up 3x12
Box squat with briefs and 2 blues per side, worked up to 490x2
Raw rack just below knees conventional . Worked up to 585x3, then back down to 495x5
Reverse hyper 2x12
Rolled quad and foot with x-wife lite
Monday 1/25 UPPER
Standing pulldowns 10x8
Standing ab pulldowns 8x8
Bench extra wide grip 8x10
Dumbell rows 8x8
Cable flyes 6x8
Assisted pullups 8x8
Hammer curls 4x10
Tricep pushdowns 8x10
Wednesday 1/27 LOWER
Hanging leg raises 3x6
Reverse hypers 4x10
Tsunami day
Slant box medium stance 3 plates 5x5, drop sets 2 plates-2x10
Wide stance GMs 5x5
Wide stance belt squat 5x5
Reverse hypers 1x25