A.M. cardio: 20 min step mill and 25 min on incline treadmill
Bench: 1 board for 2 sets of 3 and 1 set of 4
Close grip 4 board press: 405 X 5, 405 X 10
Skull crusher (modified to not kill my elbow) E-Z bar with chains: 3 sets of 10
Spud Inc fat bar pushdowns: stack X 3 sets of 15 and a drop st on the last one just for fun
Curl machine drop set: 4 sets of 8 heavy to light.
Wednesday cardio: 1 lap prowler with 1 plate each side, sled with 2 plates X 2 laps, sled with 1 plate X 2 laps (it all took about 35 minutes. Felt like I moved at a snails pace, but i got it done.
Speed squats on high box: 2 plates and band over plates X 4 sets of 3.last set was 3 plates and the bands X 3.
Top end rack pulls conventional: 225 X 3, 425 X 3, 515 X 3, 605 X 3, 645 X missed (didn't feel right so I just gave up on it and went back down) 515 X 3 sets of 5 with straps.
Tag teamed the chain for a lap with a young guy talking shit to me........it whooped his ass and satisfied me greatly.