Upper accessory: Can't remember everything now...
SOB Press: 1,2,3,4 plates X 8. 5 plates X 6
Side DB Raise: 40,50,60 lbs X 8-10
one arm gray band pushdown: 4 sets of 15
extra workout: It was supposed to be easy, but it hit my hams and back pretty hard.
Glute Hams X 2 sets of 15
Banded 45* Back Ext: 2 sets of 8-10 with gray band
Reverse Hyper: 2 sets of 20 with 400 #.
Saturday: rack pulls with bar just below knee. Used gray shortbands on the ends to make it suck more.
worked up to 7 plates for 3 Singles I think. Tried doubles, and some triples, but always got out of form and missed all but 1 rep.
Kettlebell Squats: 20,24,28,32 Kg's all for sets of 8 reps
Barbell Sit up/crunch: 4 sets of 8-10 with 145 #
Standing crunch with gray band: 2 sets of 15
Prowler: 1/3 lap with 2 plates per arm. Triple teamed it like a bunch of punks...
Monday Deload Day:
Incline DB Press: 4-5 sets of 12 reps with 90's
Floor Press: stayed at 225 for 5 sets going up in reps each set. 8,10,12,15,20 reps
One Arm KB Snatch: 12,16,20,24 Kg all for 1 set of 15 each arm.
lying DB Ext (kinda like rolling triceps ext without the roll): 30,35,40 # all for 1 set of 12.
External Rotator band work: 4 sets of 15 each arm