Blog Entry
AM Fasted Cardio x 45m/home
Mid-Day Training (w/ Damon 
)
Weird-Split strikes again 
Back/Delts/Hams/Abs + Cardio
Seated Cable Cross Over Pull-Downs
85×12 85×12 85×12 (SS)
Strive Diverging Lat Pull Down/Narrow
115×10 115×10 115×10 125×7
Prone Hamstring Curl ~ w/ iso squeeze at top of each rep
75×15 85×12 90×10 100×8 ~ 
Standing Uni Hamstring Curl ~ full foot flexion, squeeze at top
45×15 45×15 50×10 50×10 (each leg)
Seated DB Press
30s x 15 35s x 10 40s x 6 (w/ spotter) 40s x 4 (w/ spotter)
Seated Hammer Strength Mtn Shoulder Press ~Dual Axis
*weight is per side
50×12 50×12 55×10 60×8
Supine Plate Load Ab Crunch ‘machine’ (arms overhead)
50×20 50×20 60×15 60×12
Standard Crunches/no weight
3×25
Cardio2
Treadmill x 40m
Backwards x 4m @ 2.5mph & 12.0% incline… then flip around and
FW really fast x 1m @ 4.0mph & 12.0% incline
Repeat interval
Diet: 100%
