Nice work on that one Shane. Very solid reps on deads. Your soul was prepared today! 
Lot’s of other good work too. Nice job brother.
Thank you Trent. Yeah man, that’s definitely all I wanted to do on those deads. LoL.
Appreciate it, I really like how that day went. 
Wednesday
5K Row
21:32
350ish cals.
Out here going through the paces. I was up way to late watching the World Series and then up 2 hours after because I couldn’t sleep. I can’t believe we pulled it off. Huge for sports fans from the city of Atlanta and also from a lot of Braves fans who are all over the southeast.
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Great job on that row and a HUGE congrats on the world series win! I wouldn’t have been able to sleep either. Very happy for you guys!
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Appreciate Trent! It has been so long since my sport teams won a championship I was beginning to think I would never see it happen again.
Thursday Chest and biceps
Weight 258.8
BB Bench 531
TM 235
5 x 95
5 x 135
3 x 145
3 x 165
3 x 185
3 + 210(10)
Incline seated hammer curls
25 x 20
20 x 25
20 x 25
Cyber converging incline press
20 x 70 per side
16 x 90 start here
10 x 115
7 x 125
6 x 125
6 x 125
Drop
7 x 90
LF Fly (seat at 7)
12 x 170
12 x 190 rest pause to get all 12
12 x 190 rest pause
Decline Bench
5 x 135
5 x 155
5 x 175
5 x 195
5 x 215
Low cable fly
12 x 15 x 2
Amrap x 20
63 minutes.
Good workout today.
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I’m beginning to think I will never see it happen in my lifetime… 
EDIT: Whoops, forgot about UNC basketball. Might be a while before that happens again though…
Solid work on bench. Nothing wrong with 10x210. Strong work on decline too. Tons of other upper body work in there. Way to get after it!
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Appreciate it Trent. Bench is moving along good.
Friday Legs
Weigh in 258.8
Warm up bike
5 minutes
Knee Pain alternate training
Leg Extensions (light)
20 x 30 per leg 2 second pause at top
16 x 40
12 x 50
12 x 60 no pause
Lying leg curls
15 x 65
12 x 80
12 x 80 slight cramp
12 x 80
BSS
BW x 20 per side x 3
DB RDLs
10 x 50 way to light
10 x 75 still light
10 x 95
Leg Press (feet high wide)
15 x 3PPS
15 x 4PPS
15 x 5PPS
12 x 6 PPS
Hip Abductions
20 x 265
20 x 285
25 x 305
Hip Adduction
20 x 285
20 x 305
30 x 305
61 minutes
Left knee has been sore. This coupled with my hip issue has me doing much less stressful leg training for awhile. My knee still has no cartilage in it and I think I need to give it a break from heavy lifting for awhile. With that I am probably going to drop heavy deads on my back day for awhile also.
Sucks, but I am tired of limping around.
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Sunday
Peloton
30 minute ride
10 minute cool down
600 ish cals.
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Foam rolling the ITB, glute activation stuff also? I find that can help with my knees, but depends on the individual of course!
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I need to add back in my glute activation exercises. I went to PT awhile back and I have a whole set of exercises that I need to put back in rotation. Pain is where my glute medius ties into the hip bone and feels a lot like I strained it. I don’t think rolling is going to fix it unfortunately.
I had knee surgery late last year/early this year and while he was in their fixing my meniscus tear he found that I had no cartilage in my knee. Basically it requires another surgery that I am going to put off as long as possible. Going to try PT, and going lighter on exercises that put to much stress on my knee.
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Sorry to hear that, my man. But sounds like you’ve got a plan, and it’s the smart play.
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Good job on that leg day and Peloton ride. Sorry to hear about the knee pain Shane. I know how frustrating it is to keep dealing with nagging injuries… Knees are pretty challenging to work around with squats and deads. I have found low bar squats to be much better than high bar for the knees. I would think conventional deads are better on the knees than trap bar? Anyway, very sorry to hear that. Glad you are in a gym though and can sub in some machines to keep the legs in shape.
Appreciate it. Hopefully it will stop bothering me soon.
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Thank you Trent. Yeah, knees have bothered me ever since I started lifting weights. Like you said though, being in a commercial gym with lots of different equipment I should be able to work around my issues and still get in a good workout.
Monday Shoulders/Biceps
Weight 259.8
Standing DB Lat Raises
20 x 20
15 x 25
15 x 25
15 x 25
531 BB OHP
TM 140
5 x 60
5 x 70
3 x 85
5 x 105
3 x 120
1 + 135 (5)
Rear Delt Cable Extensions
15 x 17.5 x 2
Amrap x 17.5
Behind back Cable laterals
15 x 17.5 x 2
Amrap x 17.5
HS OHP
12 x 65
12 x 75
9 x 90
7.5 x 90 LoL
Seated HS Shrugs
Amrap x 100 per side x 4 sets
Rope Hammer Curls
12 x 57.5
10 x 65
8 x 65
55 minutes
That’s it. Was happy to get 5 on those SOHPs. I actually might of had one more in me.
I can’t believe the Falcons tried giving that one away yesterday. If you can’t beat your rival playing with their 3rd string QB you might as well hang it up. Thank God for our field goal kicker. It seems to be about the only thing we are good at.
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Manly OHP sets this morning, Shane. Nice work! A bunch of other good upper body work too. Yeah, I hear you on the football. McCafferey came back yesterday and the Panthers still sucked. I just don’t get it. It does seem like Darnold is running for his life most of the time though so you are going to have a hard time being successful doing that. The never ending curse of the Panther’s non-existent O Line…
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Thank you Trent. I hear you on QBs running for their life. I was actually surprised Darnold was out there playing after that hit he took last week. Water cooler talk here at work was how it seems like every QB this year has been hit or hurried more than usual. It seems like the talent gap between offensive and defensive linemen is widening. That or the schemes have become a lot better.