Awesome workout Shane. That’s a hell of a lot of upper body work in an hour. I was happy for Stafford too. Always thought he was too good to be in Detroit. Glad he got on a better team and got his ring.
A half bottle of tabasco on everything you eat should be enough for anyone. 
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That’s a good rule to live by. 
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Note about my new training. I am definitely liking the picking a total number of reps and then going all out to get them. Lot’s of my sets read as straight sets but there is a fair amount of rest pause in my training as the sets drag on to get sets across. My chest is sore today and all of yesterday and into last night my chest was torched. Driving and making turns was even difficult without my chest wanting to tense/cramp up. I know I can’t do it forever, but am enjoying for the time being.
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That’s awesome that you are liking your training. Yeah, that is a cool rep scheme. I’ve plugged in some AMRAP sets this week after reading about your rep scheme. I’m only putting in half the reps that you are though.
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Thank you Trent. I don’t know that you need as many sets of AMRAP to be effective. I probably have a good bit of junk volume but it seems effective right now. Time will tell.
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Abs B
255.4 had some candy and pie last night.
Upper Abs
Crunches x 60
15,15,15,15
Lower abs
Reverse crunches x 60
15,15,15,15
Cardio
Elliptical
40 minutes
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What are these sets of 15 for? Better bump that up to 30-40. 
J/K
Nice ab work and cardio. Glad to see I’m not the only one that ate like crap last night. For some reason, we never got around to making ginger bread houses over the holidays so my wife decided to do them on Valentine’s Day. So we had candy all over the table and a lot of it ended up in our stomachs. Polish that off with a few beers and a hearty plate of pasta and, well, the scale moved in the wrong direction for me too… 
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I would do sets of 30 to 40 if I could. Crunches are rough for me for some reason. At least they were supersetted so combined they were 30 reps. Rest pause was required again to hit all the reps though. I hear you on the scale issues. At least this should be the last eating holiday for a while. I am going to Disney next week so I don’t expect to lose much weight next either. Who knows though, with all that walking I might actually drop a pound or two.
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Yeah, I’m hoping the eating holidays are over for a while. That’s great that you guys get to go do Disney. Perfect timing too with covid almost back to nothing. Like you said, there is tons of walking down there and this other thing called, “sweating” that I seem to remember from last summer… 
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It is my son’s winter break. I swear these kids have more breaks than I had when I was in school. Winter break, spring break, fall break, along with Thanksgiving and Christmas.
We have heard that this time of year is the best time to go for weather, crowds, etc. but I don’t think we are going to be lucky and have small crowds. You are right about covid as well, we were just notified that there is no longer a mask mandate. 
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Legs B
Weigh in 255
Warm up bike x 5 minutes
BB Squats
12 x bar
12 x 95
75 reps x 135
Low bar 10,10,10
High bar 20,20,20
Seated calf raises
100 reps x 115
25,25,30,40
Bump to 135
DB RDLs
75 reps x 60
15,15,15,15,15
Leg Extension iso holds
10 seconds x 10 low, medium, high
Hip Thrusters
12 x 90
10 x 140
8 x 180
6 x 230
Bike cool down
10 minutes
70 minutes
Decided to do some light squats today. Felt good to have the bar on my back and 20 rep squats got the sweat pouring and wore my legs out quickly. I think these are keepers and I plan to do more of them until they become easier and then maybe add a little more weight. Good news is my hip didn’t complain.
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I’ve found squat Widowmakers to be transformative—mentally and physically! Nice work. Here’s hoping the hip continues to cooperate, too!
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Wow! That was a leg day if I’ve ever seen one! Man, when you just decide to do something you don’t mess around. I’m pretty surprised that nothing hurt when you did 3x10 and 3x20 sets of squats. High rep (or that many high rep) squat sets kill my knees and my hip. Glad they work for you though. 
No matter what, you are going to be feeling that one tomorrow.
No kidding about the school breaks. When we lived in Raleigh it seemed like our daughter had a teacher work day or holiday almost every week, at a minimum every other week. When we moved down here we were surprised that they just seem to go every single week, Monday through Friday. They also get out of school a full month earlier down here (around Memorial Day). Not sure if that’s a good thing or a bad thing… 
I went to Disney twice in February and it was, by far, the best time of year, IMO. The lines were pretty minimal and if they were long we would just do the thing where you get a time and come back in 10-15 minutes. Plus you aren’t about to fall over and die in 100-degree humid weather, like in the summer. It has been about 10 years since the last time we did that though. I would think more people are catching on to the off season Disney trips now so it may be a little more crowded. Either way, it shouldn’t be as bad as the summer time.
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Yeah, they don’t call the widowmakers for no reason, definitely tough mentally to do 20 rep squat sets, even when they are light. Keeping my fingers crossed on my hip. I think doing mobility, and having plenty of days between leg training is going to go a long way to continued improvement there.
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It was a good leg day that was for sure. The hip thrust machine is up stairs and my legs were like jello coming back down the stairs. 
I think my issue is more of a load and recovery issue. The higher volume lower weights don’t seem to give me to much grief on the squats. Once I get much over 225 on squats though my hip starts getting pissed off.
I guess we can chaulk up the days off as another thing our kids are softer than us at. Haha.
I have been to Disney a couple times before this trip and both of them were in the summer. We had a good time, but I do remember the heat being damn near unbearable.
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Good to hear about the volume. Hope it stays that way. I noticed that injuries start happening when I go over 225 on box squats and 315 on hex deads so I usually top out around there. I may go heavier once every few months but not much heavier. Yeah, these kids nowadays are definitely soft. Although, if you compare us to our grandparents’ generation, they would have wiped the floor with us.
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That’s the damn truth!
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Workout A
Weigh in 254.6
Warm up
Inner/outer rotations
Seated DB OHP
12 x 50
10 x 55
8 x 60
7 x 65
FacePulls low to high
100 reps x 42.5 pounds
30,30,20,20
Dips
10
15
14
Cable laterals
100 reps x 17.5
20,20,20,20,20 lots of rest pause
OH Tricep Rope
75 reps x 42.5
25,16,14,12,11
Rear delt cable crossover
20 x 5
15 x 7.5
14 x 7.5
14 x 7.5
Smith behind neck press
Amrap x 95 x 3 sets
13,11,11
60 minutes
Good workout today.
My legs are as sore as I can ever remember them being. Sore to the touch, lol.
I think I am going to have to rotate legs in a little more often.
This will be the last lifting workout in here for awhile. Cardio, abs and then off to Disney.
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Nice job today Shane. I was lol’ing about the leg DOMS. I bet your legs are sore. Any time you make a drastic change like that in your routine, things usually end up that way. We would all be better to do that more. It’s the age-old adage right? The best way to promote muscle growth is to continually change things up and shock your muscles.
Very happy that you guys get to go enjoy Disney. Enjoy the time off. We’ll leave the light on for you.
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