Tuesday 3 plate sled drag for 2.5 laps and 20 mins treadmill 9/26 Upper Smith machine slight incline 5x12 Assisted dips 6x12 Long strap abs heavy 6x10 Rope one arm kickbacks and concentration curls manyx12 per arm Some Dave Tate smith machine push ups for failure on each ladder rung. Used light band around back. 3 rounds Back work 8x12 9/28 Lower Machine abs and leg raise 4x10 each Reverse hypers 4x12 Duffalo bar close stance off suspension straps. worked up to , 285x2x3 reps ,325x3x2 reps, 375x 2 singles, drop set 285x5x3 sets Wide stance GMs 4x5 reps Reverse hypers 3x12 Leg extension 3x10, 3x8, 3x6 moving up each time Spud
9/26 and 9/28
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