I am a 44 year old dad to an awesome 7 year old son who after finding out my wife and I were pregnant got me set on getting my fat ass back in shape. I started back in the gym about 6 months before he was born at around 300 pounds at 6 foot 5 and have gotten down to 215ish pounds at my lightest in the 7 years of training.
I am great at losing weight but horrible at maintaining. I am currently bouncing between 245 and 250. Ideal weight for me is mid 230s.
I like 531 for my squats and deads and more bodybuilding split for my upper body. Coming back from a knee surgery so my lower body lifts are still low but they have never been that strong anyway.
I use Carbon, Layne Norton’s app, for tracking macros and am currently set to lose a pound a week and eating 3400ish cals a day.
I built a home gym during the pandemic closures of the gyms but am now back in a local Gold’s gym and am enjoying it.
I log all of my workouts on my phone’s notes so hopefully copy pasting here will be easy.
Man, so glad you made your way over here Shane! I have missed reading your workouts and, of course, the conversations about anything and everything. Solid work on the DB OHP and Deads. I can’t even dream of doing 75’s on OHP.
Looks like things are posting just fine from your phone. I copy and paste mine from a Word document and can’t stand the extra space it puts in between lines. I go back and delete them all (you know, because I’m crazy… )
Glad to be over here. Yeah the copy paste works well. That and I found the “mobile” view. Thank you for the suggestion Chicken Little. That definitely does help!
The 75s on OHP I do them on an incline bench. Higher than an incline bench where it takes the chest out of it and helps target the front delts really well. I doubt I would be that heavy sitting straight up. Probably be in 60 pound range on those.
Solid last few sessions Shane. Sorry for my absence. It’s been a long couple of days for us. LOL. Good work on the upper session and man that was a beast of a leg day! How long have you been able to go heavy again on legs? I know you were just testing the waters earlier this year, following your surgery.
Yeah, I hear you on the mountains. I love the mountains too. Just can’t surf up there…
Thank you Trent! No worries man. You are moving, I am surprised you have time to get much more than that and work done.
My knee doctor set me free to workout as usual but didn’t like the idea of heavy squats. Lifting weights doesn’t really seem to bother it that much though.
Running jumping etc does however so I will keep my cardio to bike riding, rowing, etc. I might get my the cartilage replacement surgery in November but he said he won’t operate on someone who isn’t in pain and I am good with too. Cartilage is good on ice for 5 years so if the knee doesn’t give me fits I am going to put off surgery as long as possible.
There are lots of ways to surf in the mountains. Motorcycle, kayak the rivers, skateboard, ski/snowboarding. Not the same though I am sure.
Glad to hear that you are able to do so much on your knee now. Seems like the older I get, the less running makes sense… Glad you have some good options at your disposal, and definitely glad that lifting doesn’t seem to bother it.
Nice job on the bro day. I dream of the day when I can do one of those again…
Strong work today, as well. I’d be ecstatic to get 2x145 on OHP. Just tons of great upper body work in that session. I hear you on the BBQ too. We grilled last night and I paid for it on the scale this morning…
“Shane, come back Shane!” Sorry, couldn’t help myself. Just stopped in to take a look around.Looks like you gettin some good volume in. Like your workout (or training). Looks like your pretty much sticking to the basics and I can actually read your log and understand it.
I have missed reading your workouts and, of course, the conversations about anything and everything. 
Solid work on the DB OHP and Deads. I can’t even dream of doing 75’s on OHP. 
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I understand this!
