Nice job on that session today Shane. Solid work. Glad you were able to get in some squat sets at my typical weight range even if they were weak. 
OK, better take what remains of my dignity and head on home for the day. 
Ha ha ha 
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Thank you Trent.
LoL. It’s all relative when it comes to weights. I am not even squatting my body weight for reps right now.
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True. But you’re a big guy so it takes more to lift your body weight. Plus you’ve taken some time off. It will come. 
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Thursday
Weight 245.8
Peloton
30 minutes.
500ish cals.
That’s it.
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Nice job on the Peloton Shane! Noticed you are at 245. Nice work! 
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Thank you Trent. Trying to fly through these 240s and get back in the 230s asap.
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Sunday Cardio
Weight 245.2
Peloton
45 minutes
600 ish cals.
Push
Weight 246.8
HS MTS incline press
15 x 60 per side warm up
12 x 80
10 x 90
5 x 100
Seated DB OHPs
12 x 40s
10 x 50
5 x 60
5 x 60
Drop
5 x 40
LF Pec Deck
12 x 115
10 x 130
8 x 145
9 x 160
LF Cable laterals
20 x 12.5
15 x 17.4
10 x 22.5
Decline BP
12 x 135
10 x 165
5 x 185 x 3
Tricep OH Rope
20 x 42.5
9 x 50
6 x 50
2 drop sets
Hoist roc it chest press
12 x 105
8 x 145
8 x 165
6 x 185
60 minutes
That’s it. Yesterday we celebrated my son’s birthday. Had some pizza and cake, hence the weight bump.
Going back to a PPL. Going to run it Push, legs, pull.
Edit to add. Started taking Creatine this week again. I won’t be surprised to see a little weight gain but it will be all intramuscular, so I am not going to worry about it.
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Nice job Shane! That was a ton of upper body work. Sounds like you guys had a great time celebrating your son’s birthday. Sounds good on the new plan. Looking forward to seeing how it goes.
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Thank you Trent. I had back to back weeks where my squats basically kicked my ass enough to not be able to do my fullbody workout on Friday. I figure I will get accustomed to squatting for awhile and then maybe go back to the Upper, Lower, Fullbody routine.
Tuesday Abs and Row
Weight 246.0
Captain chair leg raises
20
20
20
20
20 rest pause to get 20
LF Ab crunches
20 x 100
20 x 115
20 x 130
15 x 145
16 x 145
Stu McGill Big 3
5 sets per exercise
5K Row
20:32
10 minutes cool down walk.
That’s it.
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Nice job Shane. That’s a ton of ab work and nice time on the 5K row. Had to look back at my PR sheet and that is right about my best time on a 5K row. Solid work put in!
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Lost a few pounds since I was around here. Lots of ab work, too.
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Appreciate it. Been under 250 pretty consistently here this past 2 to 3 weeks.
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Legs
Weight 246.6
Hoist roc it leg extensions
Warm up 15 x 125
12 x 145
12 x 165
12 x 185
10 x 205
Hip Adductions
20 x 220
20 x 245
20 x 260 x 2 maxed out
Life fitness seated Leg press
12 x 265 feet wide (3180)
14 x 265 feet wide (3710)
12 x 265 feet close
14 x 265 feet close
Hip Abductions
20 x 220
20 x 245
20 x 260 x 2 maxed out
Hoist Roc it leg curls
12 x 160
10 x 180
8 x 200 x 2
BB Squats
10 x bar x 2
5 x 95
5 x 135
5 x 155
5 x 185
5 x 205 (good set)
5 x 205
5 x 205
5 x 205
5 x 205
HS Standing Leg curls
15 x 50 per leg
11 x 70
6 x 90
70 minutes with a 5 minute stretch session before squats while waiting for a rack.
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Monster leg session Shane! Just an absolute shit load of work. I’m sure you’ll be feeling that one. Lots of squat sets too. Hopefully no hip pain?
Not sure about GA but the weather is amazing here today. Hopefully it was the same there.
Thank you Trent. I am feeling it today. Hip was a little bit sore but nothing too bad. Unfortunately our weather has been a lot of rain. It has helped knock down the pollen though.
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Thursday Cardio and Stretching
Weight 246.0
Stretching
30 minutes
Stairs of doom
30 minutes
22 minutes to 100 flights
Cool down level 4 remaining 8 minutes
That’s it.
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Nice job on the stairs Shane! Solid work getting to 100 in 20 minutes. I need to get my ass back in the gym one of these days. I haven’t been in about a month.
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Thank you Trent. You get a lot done out of the gym too!
Pull
Weight 245
Hoist Lat Pull
15 x 145
12 x 185
8 x 225 x 2
Chest supported DB Rows
12 x 55
10 x 65
8 x 75 x 2
Meadow DB Shrugs (3 second pause)
12 x 75s
12 x 85
12 x 95
Rapid
16 x 105
15 x 105
DB hammer Curls
12 x 30
10 x 35
9 x 40
8 x 40
Deads Conventional
5 x 135
5 x 225
5 x 315 x 2
D Ring Lat Pulls
12 x 120
8 x 140
7 x 140
63 minutes
Decent day.
Memorial Day weekend. Thank you to all the men and women for their sacrifices in service to this great country. God bless all of you.
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