Nice work consistently keeping the bodyweight under 250.
1 Like
Appreciate it!
Lower
Weight 249.4
BB squats
5 x bar
10 x bar high bar
10 x bar low bar
Hip sore on all three sets
5 x 95
5 x 135
5 x 155
5 x 185 x 3
10:30
BB RDL
12 x 185
12 x 225
8 x 250 x 2
11:21
Hip work
Hip Abduction
20 x 220
18 x 235 cramp
20 x 235
20 x 250
Hip Adduction
20 x 220
20 x 235
20 x 250
9:53
Leg press
20 x 3PPS
20 x 4PPS
10 x 5PPS
8 x 6PPS
8 x 6PPS
11:12
Leg extensions
20 x 50 per leg
20 x 60
20 x 60
20 x 60
HS lying leg curls
20 x 80
15 x 95
8 x 110
9 x 110
BB Calf Raises
20 x 135
20 x 185
20 x 235
20:13
That’s it.
Tried a Rogue GHR. New goal is to be able to use this machine effectively in my routine. Aka, hit a solid good rep. LoL.
5 Likes
Good looking workout today Shane. Sorry to hear about the sore hips on squats. It looks like you moved some damn good weight on the leg press.
Good luck with the GHR! 
1 Like
Thank you Greg. I did something to my hip doing squats awhile back.
I have to keep them light now. Freaking sucks.
“That’s it” he says? 
Just a little session there. Ha ha ha… Man, that was a ton of leg work Shane! Sorry about the hip pain. That was still a ton of work though. Did you mean the GHD? I have one in the garage and it is great for back extensions and GHD sit-ups.
1 Like
Thanks Trent. The hip pain thing is really a pita to be honest. One thing my old gym did have that I haven’t found in the new gym is a box to squat to. I am sure this gym has them, I just haven’t found them yet.
You are correct, it is a GHD. I always thought of the movement as Glute Ham Raises, but it is a Glute ham developer.
I watched an old video and I found that I was setting up way wrong on it and had the feet attachments way to far back to ever be able to do a GHR on it. I will probably just start doing negatives for awhile. It is a cool machine!
1 Like
I hear you on the hip pain. It really seems like what I have suffered with off and on for several years now. I think mine is related to a lower back problem/injury. Yeah, I would think they have a box in there from the way it sounds. Hopefully you find it soon. GHD’s are awesome. I bought a knock-off version on Amazon a few years ago. I use it more for back extensions than anything else. When doing GHD sit-ups I usually don’t do the full hyper extensions and tap the floor. It hurts my lower back a lot to do that. Once in a while, on a really good day, I will tap the floor. 
1 Like
Thank you Trent. Yeah this hip pain has been one of the most frustrating injuries I have had. Worse case scenario on the box is I will drag a bench over and use it.
I have been wanting to try the GHD out but no gym I ever went to had one. I almost bought a Titan one for my home gym but they take up a bunch of space and I couldn’t justify it with the room I have for my home gym.
1 Like
Cardio
Weight 250.2
Warm up
Sauna 10 minutes
Stairs of doom
24:53
Concept 2 Row
2500 meters
10:27
Liss on treadmill
20 minutes
Cals torched. Mission completed.
5 Likes
Solid work Shane. Way to hit the stairs, then rowing, THEN LISS. Sounds like a great time. 
I’m sure you torched some calories at least. Maybe listened to a few podcasts and audio books as well.
1 Like
Haha. Thank you Trent. Actually watched an episode of Titans. LoL.
1 Like
Full Body
Weight
248.4 woot.
Warm up
Tricep OH Rope/rope hammers
20 x 42.5 x 3 sets
Metcon 5 rounds for time
KB thrusters
30lb x 10
30 lb rows x 15
Butterfly kicks
20
Push ups
10
Air squats
15
17:38
Metcon x 5 rounds for time
Ropes x 50 oscillation and 10 slams
50 foot sled push
25 Kb swings x 45 pounds
50 foot sled pull
22:31
Shoulders
Cable laterals x 10 pounds
100 reps
20,20,20,20,20
Face pulls
100 reps x 35
25,25,25,25
13:48
Hex bar deads
3 x 225
3 x 275
3 x 315
3 x 365
3 x 405
1 x 425
1 x 455
19:26
That’s it. That was the last workout being 44. Tomorrow I hit 45 and on Sunday I am officially closer to 50 than 40.
7 Likes
Enjoy your birthday tomorrow.
1 Like
Happy early birthday Shane!
1 Like
Thank you!
1 Like
I can see how you get to 5,000 calories with sessions like that. 
Nice work Shane! That was a ton of stuff, and topped off with super heavy deads. That rep at 455 went up really easy too. Your gym’s interior looks more like a country club. Happy birthday tomorrow brother! Age is almost meaningless to me at this point. It’s all about how I feel. So how crappy do I feel today compared to yesterday?
1 Like
Not sure how I deleted that. LoL.
Thanks again.
LoL. Thank you Trent! That 455 felt freaking heavy. That was the outside of the gym. It really is a sweet gym.
I hear you on age! I just wish these nagging injuries would go away.
Tomorrow should be fun. Going out to all you can eat Brazilian steak house.
1 Like
Saturday
Weight 249.0
Cardio
Peloton
45 minutes.
Almost didn’t do this one. My whole body is sore from yesterday’s workout. I didn’t want to start my first day of 45 being a pussy so I decided to go do something.
I will probably take tomorrow off. Going to go eat steak and drink some wine tonight to celebrate.
4 Likes