Monday afternoon cardio: 30 minutes on step mill with 20 lb vest on.
Bench with chains: worked up to 315 and 4 or 5 chains per side for two or three sets of 2-3 reps off a 2 board.
Kettlebell snatch: 5 sets of 3 each arm with the 106.
Did a few one arm sets on the hammer strength chest press with 2 plates X 10 reps for 3 sets.
Triceps pushdowns with green band: 4 sets of 12
Tuesday I came in and trained a little with crack Mac as Spud calls him.
triceps pushdowns: stack X 3 or 4 sets of 2 or 15 its all a blur now
Smith machine shoulder press: 3 sets of 10 with 1.5 plates per side.
Pull ups using the Spud Inc jump rings and handles: 4 sets of 5
A lot of biceps curls, i can't remember much about......
Face pulls with stack: 4 sets of 15.
Thursday I had a little time to kill before my client came in so I started half way training.
Wide grip lat pulldowns: 5 sets of 10
Shrugs: 405 X 3 sets of 10
Incline DB Press: 60,65, 75, 85 all X 10
DB Rows: 60 X 10, 85 X 10, 105 X 10, 125 X 10, 150 X 3 sets of 10.
Spent a lot of time in Greenville the past few days because my dad had a heart attack Tuesday. The plan is for bypass surgery Monday and start the road to recovery. I'll try to keep everyone (if anyone reads this anyways) posted.
-From burgers and fries to salads and tofu for me.......no J/K, but definitely less burgers and fries.