so far this week

monday
am
treadmill intervals 3.8 mph @10 incline and 2.8 mph @8 incline two minute intervals, then 20 at steady state
abs, back raises, rehab work for my elbows,stretching
pm
axle deadlifts, atlas stones over a 54" bar, tech work for hammer throw and for weight for distance.
tuesday day
am
50 lbs on the prowler 120' trips x6, 4 sets of medicine ball slams, then 20 mins at steady state on the treadmill. abs, back raises, rehab for elbows, foam roller.
pm
conv deadlifts, leg press, hamstring work, and work for external rotators

wednesday
backwards sled dragging 120" x6 trips, sledge hammer work on a big tire 10 over head 1o swings to each side for 4 sets. 30 min walk up the street and back. tech work for the hammer throw and the weight for height

thursday
am
hill runs 4 times trying to hit 90% heart rate, did 3 three warm ups to figure it out. 30 min walk up the street. abs, back raises, rehab for elbows and stretching
pm
this afternoon will be a standard speed bench workout with dbl minis, incline dumb presses, triceps, upper back, bicep, shoulders.

So far the weight loss is on track, I'm down 8.2 lbs in four weeks and may loss a little more by saturday. At 2 lbs per week I am comfortable that it has been mainly fat loss, and my carbs are high enough that there shouldn't have been to much water loss. I will check my progress with calipers and a measuring tape on monday next week.