Saturday
Weight 254.2
Ab roll outs
100 reps
BPA red band
100 reps
5K Row
20:40
That’s it.
Putting together a little different training plan. I think I am going to go at it as a monthly calendar approach and plug in things I want to get done in that month.
It snowed here last night but nothing stuck at my house.
Sunny and cold outside right now. I am ready for it to warm up!
Sunday
Weight 254.4
Mobility work
Stretching hip flexors, hamstrings, lower body
Peloton
45 minutes
30 minute ride with 15 minute cool down
641 total cals
I set my February lifting schedule up on a calendar and it was easy to find places to plug in mobility and some agility work. Mostly my agility is going to consist of warming up with a KB and a jump rope, knees permitting.
After my mobility work today, I realized I definitely need to do more of it and I need to find 10 minutes a day to try to get it in. Possibly a pre bedtime ritual.
Hoping for some good football games today.
Way to slay some cardio this weekend Shane. I see that is moving the scale in the right direction. Very nice. Hope that your schedule works out. Mobility, I am starting to think, is probably more important than lifting. After taking two weeks off from lifting, other than the tax that covid took on my body, I have never felt better and more loose. Obviously, I’m going to return to lifting, as I have to maintain a level of strength. But mobility is definitely something that needs to be in there to counter the tightness that lifting leaves you with. Good on you brother.
We got an inch of snow yesterday morning but it was gone by lunchtime. No joke about needing a warmup. Looks like this week might be good for that here. We are supposed to get into the 50’s and 60’s this week.
Appreciate it. Scale is moving, it is being stubborn as hell but as long as I am consistent it seems to be consistent also. With my old knee injury I really have a tight hip on that same knee. Which makes sense. Injuries usually effect above and below the joint. It seems to be an issue that my body is no longer able to compensate for and has caused me to injure the opposite side hip. It is a cascade of fucked that I need to unfuck. Going to make for some boring leg days as I think squats will need to be shelved for a while.
We are going to hit the 50s and 60s but it’s just enough that we will get rained on and then back to cold. I am done with this weather. I don’t know how people up north handle it.
Shoulder and Triceps Work out A
Weigh in 253.8
This week Goal, 252. Something
Warm up
Scarecrows
Inner/outer rotations
Seated DB OHP
12 x 50
10 x 55
8 x 60
6 x 65
FacePulls low to high
100 reps x 35 pounds
30,30,20,20
Dips
15
12
13
Cable laterals
100 reps x 15
25,20,20,20,15
OH Tricep Rope
75 reps x 42.5
26,20,12,10,10
Rear delt partials
35 pounds x 4 sets Amrap
18,13,10,10
Smith CGBP
20 x 135
20 x 155
12 x 175
60 minutes
Man, I miss some Smith CGBP… 
Nothing but tricep power with minimal chance of injury… Nice looking session. Interesting warmup by just standing still in the yard for a while. 
Sorry, couldn’t help it. Good work on the OHP and mountain of other upper body stuff. Looked like a good session. I hear you on the knee/hip(s) injuries. What a PITA. Hope you are able to get back to squatting at some point, but hey, at least you have other options. Yeah, I am a self-admitted wussy when it comes to cold weather. Yesterday I stayed inside all day and then (reluctantly) went outside with my son in the afternoon because I thought it was “warmer than yesterday.” It was 45 degrees with a 20 mph wind and wind chill in the 30’s. I just shivered like a pansy for an hour so Ben could get some time outside, then told him its time to go in. Lol. It is truly beyond me how people live in a world that is covered with snow all the time. Shoveling their driveways, etc. Saturday morning I went outside for like 20 minutes just to go out in the snow. You would think I was leading an expedition to the North pole the way I was dressed. After 20 minutes though, that was it. I came in and never went back out. Florida is looking pretty tempting. At least I wouldn’t have to worry about the neighborhood kids being a bad influence on my kids because its nothing but old people… 
Thank you Trent. The smith has a lot of really good exercises I like to do in it. Shrugs are probably my favorite though. 
It’s not the standing that warms you up, it’s all the swatting at crows. LoL.
I can probably box squat but I keep being an asshole to myself and right when it feels healed up to 75 percent I go and aggravate it again to where it knocks me back to 30 percent. I have started asking myself what’s the point? Better yet, what’s the goal? The goal is to move better and maintain some muscle as I age. Squatting with a BB to try to squat heavy again doesn’t align with that goal especially with my current mobility and injury status. I will still add in squats where I can but I am going to be way more cautious so this hip will heal.
LoL at the snow story. Sounds about right man. I wouldn’t mind moving to Florida but the hurricanes keep me at bay. Great thing about where I live. I am an hour from mountains and 5.5 hours from the beach. 
Does doing the facepulls low to high hit a different area than straight out or high to low?
It seems to hit my traps more where standard face pulls seem to hit my rear delts more.
Cardio and Abs A
Weight 254.2
Abs
Decline sit ups
100 reps
19,20,15,16,15
13 minutes
Stair Stepper
30 minutes
117 floors
532 Cals
I hear you on the squats. To me it seems like squats came about because it is a pretty basic movement. All you need is a rack and a barbell. But honestly, how often in real life do you put 300 lbs on your shoulders and do squats for reps? I have yet to do that. 
I would say it is a natural movement as long as you don’t add much weight. Heavy squats, IMO are not a natural movement. That is someone who took a natural movement and added a shit load of weight to it. Heavy deadlifts are about the only powerlifting lift that you could make an argument for being “natural”. No one would probably ever have to lift that much weight on any of the others. Picking up heavy things is about it as far as natural movements translating to weight lifting.
I have a similar situation going on in my upper abdominals right now. It feels good because I have taken a few weeks off, but after a few weeks of doing abs it will hurt terribly and even affect my bowels. 
Probably should get that checked out…
I’m pretty much in hurricane alley now. My house is 7 feet above sea level and the folks at the end of our street have docks. Florida sounds pretty similar just warmer and more old people…
EDIT: Sorry, I rambled on you last night. Burt is right on. The goal is to be healthy. And if you are constantly side lined with injuries that is counter productive. That is the opposite of healthy. Like he said, good on you for recognizing that an exercise, for whatever reason, has become counter productive. I remember a few years ago when I switched to box squats and hex deads for similar reasons. My knees, hips and lower back couldn’t take the traditional lifts. That was a hard pill to swallow as I watched everyone else posting huge squat and dead numbers. I got to that same point and decided that it wasn’t about posting big squat/dead numbers. It was about maintaining strength and being healthy.
Nice job on the cardio and abs Shane. That is a ton of ab work and way to knock out some stairs!
Good for you. This is not an easy place to get to in my experience. And even when you get there, hard to stay sometimes.
Thank you Trent. I have had this reckoning before on squats with my knee pain that was caused by a torn meniscus that I had surgery on at the end of 2020. Prior to this surgery I was doing a bunch of PT to work on my knee pain, which ended up being an actual torn meniscus and no amount of PT was going to fix that.
I am not competing, thank God because I would be horrible at any strength sport, so health and looking not like a fat slob are my main drivers with my gym time.
Last year my goal after knee surgery was to be squatting 3 plates again. I worked up to hitting a 300 pound squat and felt like I was well on my way and then one workout I did a set of 275 that hurt my hip stopping me in my tracks. Not that 3 plates is heavy but it is something that I felt like I wanted to be able to do. Walk in any gym at any time and still be able to squat 3 plates on any given day.
I guess after you hurt your hip and it hurts to squat a full squat with anything much over 185 it puts all that into perspective.
Your house sounds like it would be a great place to live. I would have to get to know those neighbors with docks asap so I could do some fishing.
I hear you on the traditional lifts man. The hex bar for deads is the smart mans deadlifts. You get almost all of the rewards with very little in the way of risk. I plan to use the hex bar a lot more going forward was well.
That is a fact Burt. It is hard for to not want to squat. Especially when every program I have run the squat is a huge part of them. They are not gone forever. Hopefully I can get back to them soon.
Back A
Weigh in 253.6
Warm up
KB swings/SS DB curls
20 x 50 x 5/10 x 30 x 3
Pendlay Row
10 x 155
8 x 175
6 x 195
6 x 195
Back extensions
10 x BW
10 x 50 ez curl bars
10 x 70
10 x 90
9 x 110 hamstrings lit up
Wide Lat pulls
75 reps x 120
15,15,15,15,15
Tough
Smith Shrugs
100 reps x 225
25,25,25,25
Low Cable rows
Amrap x 120 x 3 sets
20 x 120
17 x 120
13 x 120
62 minutes
Good work yesterday Shane. Pendlays were heavy and just a crap ton of upper body work in an hour’s time. Great job brother!
Thank you Trent. It felt like a productive workout.
Abs and Cardio
Weight 255.6
Crunches 50 reps
20,10,10,10
Reverse crunches
10,10,10,10,10
Elliptical
40 minutes
5 minute warm up
30 minute intervals 40 on 120 off
5 minute cool down.
That’s it.
Wife ordered some crazy cookies from a bakery called Taylor chip. I am not one to turn down a cookie. Idk how many calories the oatmeal raisin had, but it was basically 3 oatmeal raising cookies stacked on top of each other. I guess that’s why I’m fat. LoL.
Oh well, back on track today.
Every time I try to diet, which is rarely, the wife comes up with a new delicious recipe.