In for the follow. Similar age here, welcome aboard!
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Thank you for following along and the support. 
I will come by and check your journal out as well.
Peloton Ride
30 minutes
294 KJ new PR.
9.77 Miles
430 cals
That’s it. Quick ride today but hit a new PR.
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“and I can actually read your log and understand it.”
I resemble that remark. 
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Solid work on those dead Shane. Man, I’m glad to see someone going heavy still. Hope to see you over 400 soon. Nice job on the Peloton today too. Congrats on the PR!
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Thank you Trent. I am trying.
I will take a PR anyway I can get one these days! LoL.
Chest
Workout B
Weight 249.6
HS Inclines
12 x 90 per side
9 x 100
6 x 110
6 x 110
Low Cable Fly
20 x 15 per side
12 x 20
12 x 25
BB Bench
5 x 135
5 x 185
5 x 215
4 x 215
4 x 215
4 x 215
4 x 215
Smith Calf Raises
20 x 295
20 x 325
20 x 375
20 x 375
Behind the back cable Laterals
20 x 15 x 3
Dips
10
10
12
HS Wide
20 x 70 per side
12 x 95
12 x 120
Drop
12 x 95
12 x 70
16 x 45
62 minutes.
Decent day today. Didn’t push to hard on the bench as asking for a spot with COVID is a no go.
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Nice session yesterday Shane. Solid bench numbers. I hear you on the no spot during covid. I don’t have one because no one is there at all. Ha ha ha… At least the gym is still open (for now). Since we’re moving I think I’m going to quit the Y and get a membership at a real gym. It looks like they have 02 Fitness near our new house.
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Thank you Trent. Yep, no spot at my house either but at least I had the safeties just in case. I could do the same thing at the gym since they have a cage but I hate dragging the bench into the cage and taking the time to set up. LoL
Hopefully you find a gym you like. I really enjoy working out at the gym. Lots of more toys to play with.
Friday Squats and Legs
Weigh in 248.2
Warm up bike 5 minutes
Squats 531 (low bar)
5 x 95
5 x 135
5 x 165
3 x 195
1 + 215 (5 capped)
Jokers
1 x 250
1 x 275 (belted)
1 x 300 (belted)
1 x 275 (belt less)
High bar
10 x 155 x 5
38 minutes
Standing iso leg Curls
12 x 35
12 x 45
12 x 50
12 x 50
Lunges
20 pounds x 10 x 3 per leg
5 minute cool down
65 minutes.
Decent day. Pretty sure 315 is in the bag as 300 moved pretty easy.
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Man, I love reading journal entries where people actually lift real weight. 
Solid work on those squats! Yeah, I’d say 315 is in the bag for sure. If you are doing heavy squats and lunges your knee must be feeling good. I barely do lunges anymore. Great work Shane!
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Thank you Trent. I am trying.
Monday Shoulders/Biceps
Weight 250
Standing DB Lat Raises
20 x 20
12 x 30
12 x 30
10 x 35
531 BB OHP
TM 125
5 x 50
5 x 65
3 x 85
5 x 95
5 + 110 (10)
DB OHP (4 on incline bench)
10 x 65
10 x 65
10 x 65
Incline Bench DB Curls
12 x 30
9 x 35
9 x 35
Incline Rear Delt Fly DB
12 x 15
20 x 20
12 x 25
12 x 25 rest pause 1 1
BB Curls
9 x 65
9 x 85
9 x 85
Free motion Rear delt cable cross overs
12 x 10
12 x 15
6 x 20 to heavy
HS Cable machine ISO shoulder press
12 x 80 per side
10 x 100
7 x 120
60 minutes
Feeling a little beat up today and thought about running a deload week but decided to press on. Going to program in some BB OHP and BP for a while.
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Shoulders and Bis. I’ve always done them together. The DB OHP is looking good.
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I used to train shoulders and triceps and back and biceps together. I was talking to my uncle a couple weeks back and discussing our splits and he said he switched them up as a way to keep each muscle group more fresh. I have tried it and liked it, and it is also an easy way to increase weekly volume.
Thank you, I am trying.
Tuesday Deads/back and Triceps
Weight 252.8
Deads
TM 335
5 x 135
5 x 185
3 x 225
5 x 255
5 + 285 (10 capped)
OH Rope Tricep Extensions
Elbows beat up. Blood flow session
20 x 30
20 x 35
20 x 42.5
Lat Pulls (medium mag grip)
18 x 120 too light
10 x 160
5 x 200
5 x 200
5 x 200
Seated HS Shrugs
20 x 2PPS
20 x 2.25
12 x 3
12 x 3 rest pause 1,1,1,1,1
Drop
Amrap x 2PPS
HS ISO Row (standing)
12 x 2PPS
10 x 3PPS
10 x 3PPS
Don’t really like these.
UH BB Row
10 x 135
10 x 155
10 x 175
61 minutes.
Decent day. Deads are still really light and I will probably bump a little more aggressively next cycle as doing 10 rep deads blows. Didn’t do much for triceps today to allow them to heal up a little bit.
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Hey Shane, I found you LOL. I’m sorry I disappeared again on bb.com. The past month has been crazy with work, vacation, screwed up back, LOTS of smoke, etc., but I should be back in the game now. It looks like you’re kicking ass as usual in here. I’ll keep lurking and following along with what you’re doing on here.
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Hey, what’s up Greg! Glad you found us over here! No biggie man. We all get busy.
Glad to hear you are just busy and have not been really badly impacted by the fires.
Glad to have you here. Hopefully you join Trent and I over here when you get some time.
Thanks Shane. Yeah I definitely plan to be more present over here. I missed seeing what you and Trent were up to.
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Wednesday
Cardio
Peloton
30 minutes
282KJ
9.60 miles
413 cals.
That is it. I didn’t slee real well last night and my Oura ring gave me a 55 sleep score to confirm how I was feeling this morning. Felt better after this workout but I am going to sleep good tonight.
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