Wednesday - lower accessory
hack squats
worked up to 5 plates per side for 5 sets of 10 reps
back attack machine
3 plates for 4 sets of 12 reps
athletic trainer - hip work
110 for 3 sets of 30 seconds marches
decline bench sit-ups
3 sets of 20 reps
Thursday - upper work
tsunami bar bench
worked up to 3 plates per side for 5 sets of 2 reps
dumbbell press
110's for 3 sets of 8 reps
dips
bodyweight for 3 sets of 10 reps
cable crossover pulldowns
100 for 4 sets of 15 reps
shoulder fly machine
100 for 3 sets of 15 reps
