Great job today Shane! I like the way that one reads. Nice supersets. Congrats on the getting the weight going in the right direction too. Between the holidays and covid, I am scared to think of what the scale says now. 
1 Like
Fullbody C
Weight 256.2
Leg press/SS MAG grip lat pulls
12 x 3PPS/12 x 140
12 x 4.25PPS/12 x 140
12 x 5.25PPS/12 x 140
10 x 6.25PPS/12 x 140
SOHP
TM 145
5 x 60
5 x 75
3 x 95
5 x 110
3 x 125
1 + 140 (3)
Pendlay Rows
5 x 185
5 x 205
5 x 215 x 2
Stay here
Deads
3 x 225
3 x 275
3 x 315
3 x 365
HS wide chest press/Decline sit ups
12 x 2PPS/20
10 x 2.25PP/15
10 x 3PPS/13
12 x 3PPS/15
Machine fly
12 x 130 x 3
64 minutes
Ok workout. Felt good to hit some deads.
5 Likes
Solid session Shane. Awesome numbers on OHP, Pendlays and Deads. I can’t remember what’s heavy on leg press but I’m sure it was heavy too. 
Thank you Trent. Yeah leg press felt heavy. I can’t remember the heaviest I used to go, but like a lot of things with my legs prior to knee issues, it was probably a lot heavier. LoL.
Peloton
Weight 256
30 minute Ride
New PR. Crushed my prior or by over 10 KJ.
I went down stairs today with a goal to set a new PR.
Mission accomplished.
5 Likes
Nice work on the Peloton Shane! Congrats on the PR! Bowling huh? Man, I’m not sure which one I suck more at, bowling or golf… Hope y’all had fun!
Thanks Trent. I am not good at it either but we have fun trying. 
Fullbody A
Weight 255.6
Let’s get to 254.something this week!
Box Squats/SS Pull ups
12 x bar
5 x 95
5 x 135
5 x 185
1 x 205
1 x 225
1 x 250
Hip test. Still a little sore
5 x 155 x 3 double pump high bar
Bench Press
TM 255 staying here another cycle
Best 1 + 245 (4)
5 x 105
5 x 135
3 x 155
5 x 195
3 x 225
1 + 245 (3)
Dual lat pulley pull downs
12 x 60 per side
10 x 70
8 x 80
4 x 90
DB OHP
12 x 55
10 x 60
10 x 60
Landmine rows
12 x 90
10 x 125
9 x 145
9 x 145
Ab wheel
20
20
20
64 minutes
Gym was really busy today which cut back on some supersets. My elbow and hip are still giving me fits. I might switch out to a PPL to give the full body workouts a break so can heal up.
5 Likes
Nice session Shane. Way to get after it on those box squats. Solid work on bench too. Getting your training max for reps is always a plus. 
Sorry it was so crowded. Looks like you got some good work in anyway. 
Bowling is the wife’s thing. She’s been at since we first came to the US over 35 years ago. She does/did the tournaments and leagues. Not so much any more with us living across the pond so much. They have 3 bowling alleys where we live in the PI and she says she’s surprised how good of a condition they’re in. I bowled with her on a league many years ago. Funny she never asked me again. Edit: Noticed the yours weights starting to head down. Good work.
1 Like
Bowling is a lot fun. It’s a reward I give my son if he does well in school. He really likes to go bowling but I think he enjoys the huge arcaded attached to it a little more. I usually beat my wife but she got the better of me this time around. I claimed it was a glitch in the machine’s ability to keep score!
Appreciate it on the weight loss. This year seems to be a lot tougher than years past. That or I forgot how much work it used to be to drop weight. If I stay mindful and eat what I am supposed to without snacking and eating my son’s leftovers, I have no problem dropping the pounds.
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Tuesday
Weight 254.8
Cardio
Elliptical at the gym
Decided to give the peloton and my ass a break so I headed to the gym to hit the elliptical. 40 on 120 off HIIT will get the heart rate up. Did that for around 30 minutes and the rest was warm up and cool down. Decent cal dump.
4 Likes
Great job on that elliptical today Shane. Great calorie burn! Sounds like bowling was fun. I really enjoy it too. It is one of the few places I go that has not changed since our childhood (and I’m a very nostalgic person). Well, correction, you no longer walk into a cloud of smoke at the bowling alley (which I actually miss).
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Fullbody B
Weight 254.0
KB Swings/SS Dips
35 x 35/10 warm up
25 x 50/12
25 x 50/12
25 x 50/12
KB Farmers
55 lbs per hand x 1/10th a mile x 3
Hip hurt to much to lunge
Lunges
50 per leg
Leg extensions/Leg Curls
20 x 50 per leg/12 x 95
20 x 60/10 x 110
18 x 70/8 x 125
15 x 80/7 x 140
Cable laterals
Amrap x 20 x 3 sets
Smith inclines/Decline sit ups
12 x 135/15
10 x 155/20
8 x 185/20
6 x 205/20
Lat pulls
Amrap x 120 x 3 sets
(Elbow break)
62 minutes.
Alright day. Hip was bothering me to much to lunge. Going to be changing up programming soon.
5 Likes
Good job today Shane. Love the KB/Dips SS. Not to mention 12 dips is a lot at your BW (at least to me, lol). 1/10 of a mile is a pretty good distance for farmer’s walks. Sorry that your hip was hurting and hopefully you didn’t mean that you broke your elbow.
1 Like
Thank you Trent. I really like that combo as well. Nope, elbow is not broke but it definitely needs a break. 
2 Likes
Fullbody C
Weight 253.8
HS OHP/Air squats
15 x 45 per side/20
15 x 55/20
12 x 70/20
10 x 80/20
8 x 90/20
Pendlays/Step ups
8 x 155/12 per leg x 3
HS Wide
12 x 2.25PPS
10 x 3PPS
7 x 3.1PPS
Lat pulls Wide (OH Grip)
12 x 140
10 x 140
7 x 140
Rear delt cables
12 x 15 per side x 3
HS Meadow Shrugs
2PPS x Amrap x 3 sets
OH tricep rope
20 x 42.5
12 x 50
7 x 57.5
60 minutes
That’s it. Leg press was busy today so I hit up some body weight stuff.
5 Likes
Nice job. Yep, never seen anyone combine HS OHP and air squats, or Pendlays and step-ups. Good work on those and plenty of other upper body work. Way to get it done Shane!
1 Like
Thank you Trent. The air squats I have found you can SS with about anything. Well except maybe squats. LoL. Anytime I put HS in my journal it = Hammer Strength machine. I try to use plate loaded only on those but sometimes cable machines are used as well. The step ups, I did pendlays in front of a half rack and the box that I box squat to was right next to it so it made it easy.
2 Likes