Thank you Trent. LoL at the scale. I am wondering if it working at all this week as well. I haven’t dropped a pound. I guess I am do for a good drop soon. I hope I am anyways.
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Workout A
Weigh in 254
Warm up
Inner/outer rotations/lat raises
Seated DB OHP
12 x 50
Skipped x 55 being used
8 x 60
9 x 60
FacePulls low to high
100 reps x 50 pounds
25,25,25,25
Smith behind neck press
Amrap x 95 x 3 sets
15,15,12
Rear delt cable crossover
20 x 5
20 x 7.5
15 x 7.5
15 x 7.5
15 x 7.5
OH Tricep Rope
25 x 42.5
14 x 50
5 x 57.5
Drop x 3 sets
Cable laterals
100 reps x 15
20,20,20,20,20
Done.
Was tired today. Slept like crap. Going to see how my next workout goes but I might hit a Deload next week.
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Nice job Shane. That’s a ton of work, tired or not. In a story related to this and your previous post, my weight has crept back up to about 180 since I have been couch-ridden all week. Glad one of us is keeping up the good work. 
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Thank you Trent. I will try to hold down the fort for us. 
Woke up at O dark thirty this morning and rode the Peloton for 40 minutes.
Nothing impressive except the lack of sleep to get it done.
Tomorrow is 4:00 AM deadlifts.
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Did I just stumble into Pwn’s log here…?
Way to get it done!
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Unfortunately I had a hard time sleeping again last night. Rolled over and looked at the clock for a final time and read 1:18. The congratulations unfortunately are not merited. I slept in until 5:30 and got up and headed into work. Going to try to get away at lunch for an hour and at least knock out deads, and a lateral/horizontal pull.
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Oh no! FWIW, I’m still impressed by the intent. I’m an early riser, but I almost never even consider working out that early…
Hope you’re able to break away at lunch!
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Deadlifts
Weigh in 250.4
Warm up
Back extensions
Deadlifts (hex bar)
5 x 225
5 x 275
5 x 315
5 x 365
3 x 415 not bad for 4 hours sleep
HS chest supported row
12 x 90 per side
10 x 115
6 x 135
6 x 135
Drop
Amrap x 70
Assisted pull ups
Amrap x 5 sets
20,20,16,18,16
HS pull overs
75 reps x 100
12,20,20,23
That’s it.
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Deads look good.
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Appreciate it.
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Nice session Shane. Strong as shit on those deads man. Especially on not a lot of sleep. Nice job on the rest of it too. Damn good session brother.
Thank you Trent. I found some 100 pound plates at the gym. With those they fit better than 2 45s so I was able to go a little heavier on the trap bar. 
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Sunday
Weight 253.8
Peloton
45 minutes
600ish cals
No abs.
Weight bounce this morning. I expected it though. Worked yesterday and had Moe’s for lunch. Then came home and had Frito pie. Lots of sodium.
That 250.4 weigh in on Friday I think was an anomaly and though I was expecting a big drop this week I figured I would rebound a pound or so. Not sure if I was dehydrated or what on Friday. Either way the weights dropping.
Going to go fishing here shortly.
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Nice job on the Peloton ride Shane. Not sure what Frito Pie is but I’m sold. Have fun fishing brother. 
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To much going on at work.
Taking a Deload week.
Y’all hold down the fort.
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I hear you brother. Hold it down at work and get some training in when you can.
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Thanks Trent.
Frito Pie =
Bed of fritos
Warmed up Bush’s chili beans.
shredded lettuce
shredded cheese
diced onion
sliced black olives
sour cream
Hot sauce.
Also called haystacks. You can use ground taco beef also.
Eat like a salad. Fast, easy, and a gut bomb. Macros suck though. LoL.
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Just ate lunch and now I’m hungry again after reading this. 
Thanks Shane. If I ever run across this I will absolutely crush it.
I don’t know what macros are so they must have no effect on me.
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Sorry for my lack of being around this week. We have just started demo of my old powder coating system. The guy who was doing haul off made everyone sweat until Thursday, he was supposed to start hauling it out on Monday. We got it done though. More demo to be done today and tomorrow and then we start receiving parts of my new system next Friday.
I plan to start back up tomorrow with a Peloton ride. I haven’t weighed myself all week but I don’t think I have gained much if anything with all the walking and work I have been doing.
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