Thur 2.5 heavy sled drag, Friday 20 mins treadmill, Sunday 3 mile walk(i know , right, no sled, no prowler, no stepmill, just a walk) 9/30 Upper Heavy long strap ab work again 6x8 Rows and pulldowns and MAG handles 8x8 each Shoulder Rok work. Practicing as many mace moves as I can. Left shoulder limits what I can do swinging wise so mostly two hand swings right now. About 20 mins back and forth with breaks Floor press fat bar 5 setsx5 reps Bench 5x10 Super fat rope pushdowns 8x12 to 15 reps Push ups off bar 3x20ush 10/1 Lower Heavy oblique work 4x8 per side Reverse hypers 4x12 Machine squat, worked up to 3x3 medium heavy over 8 sets Belt squat machine one leg split squat. Used prototype harness that worked pretty well. Many sets x8 per leg Also used harness to do alot of GMs off low pulley, about 8 working sets. Spud
9/30 and 10/1
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