Sunday Cardio
Weight 245.8
Peloton
30 minute ride
15 minute cool down.
600 ish cals.
Going to head to the pool here shortly and then meeting up with a couple different events with family.
3 Likes
Nice job on those last two sessions Shane. Tons of Upper body work and some heavy deads in there. Way to get after in on the Peloton as well. Hope you and the family have a great weekend brother! 
1 Like
Thank you Trent. We had a great weekend. 
1 Like
Push
Weight IDK.
HS MTS incline press
15 x 60 per side warm up
12 x 80
10 x 90
9 x 90
LF Shoulder Press
10 x 45 per side
10 x 45
10 x 45
10 x 45
LF Pec Deck
12 x 130
12 x 145
12 x 160
9 x 175
Seated DB Laterals
8 x 35
8 x 35
15 x 30
Lying DB Tricep Extensions
12 x 30
12 x 30
6 x 35
6 x 35
HS MTS decline BP
10 x 70 per side
8 x 70
5 x 70 toasty
LF Converging Chest Press
12 x 55 per side
11 x 70
10 x 85
8 x 100
Incline CGBP
12 x 95
12 x 95
9 x 95
LF Tricep dip press
15 x 160
10 x 190
7 x 220
60 minutes
Decent day today. My leg day squats wrecked me until Sunday. I am not hitting them that hard but damn. As much as I enjoy doing squats this better improve quickly or they are getting cut out of my programming. 
Tomorrow is leg day again and I plan to squat. They have rearranged my gym and have moved all of the squat racks into a “powerlifting” room. Idk, it all seems pretty busy in there. Hopefully I can get an empty rack tomorrow.
4 Likes
Nice work Shane. That was a boat load of upper body work! Incline CGBP sounds borderline dangerous to me but it was cool to read. 
Getting back into squatting for the first time in a while is sure to wreck your legs. Not surprised. Try again tomorrow. As you and I both know, it will get easier.
1 Like
Thank you Trent. Incline CGBP is kind of iffy but it was the only open BP at the time. I kept it light and my triceps were pretty smoked from all the prior pressing.
Hoping for a better leg day today. I might do some 5 x 10 sets to see how they feel.
Legs
Weight 248.6
Hip Adductions
20 x 230
20 x 245
20 x 260 x 2 maxed out
Hip Abductions
20 x 230
20 x 245
20 x 260 x 2 maxed out
HS Standing Leg curls
15 x 50 per leg
12 x 60
10 x 70
8 x 80 x 2
BB Squats
10 x bar x 2
5 x 95
5 x 140
5 x 160
5 x 190
5 x 210
5 x 210
5 x 210
5 x 210
5 x 210
Leg Press
12 x 4PPS
12 x 5PPS
12 x 6PPS
10 x 6.25PPS
Hoist roc it leg extensions
12 x 165
12 x 185
12 x 205
12 x 225
66 minutes
That’s it. I decided to stick with 5s. Legs don’t feel to crazy right now so hopefully they stay that way.
Going by chiropractor otw to gym tomorrow to get an adjustment.
3 Likes
Nice job today Shane. Glad the squats treated you right. Over the last year or so I have really grown to like sets of 5 for squats and deads. Nice job!
1 Like
Thank you Trent. I agree on squats and deads. Sets of 5 seem about right.
Thursday cardio/mobility
Weight 248.2
Mobility work
Stu McGill big 3
30 minutes
Stairs of doom
30 minutes
100 floors in 23 minutes
7 minutes cool down
500 ish cals.
That’s it. Got an adjustment today. Lady said my SI joint was out of place on my left side. Back feels a ton better.
3 Likes
Solid work Shane. Mobility and plenty of stairs. Crushing the calories! Glad your back is feeling better. I really need to start going to the chiropractor…
1 Like
Thank you Trent. :). Chiropractor can definitely help if the case calls for it.
Sunday
Peloton
45 minutes
600 ish cals
Monday
Upper
Weight 248
HS MTS chest press
15 x 70 per side
12 x 80
9 x 90
8 x 90
D Ring Lat Pulls
15 x 50 per side
12 x 60
10 x 65
8 x 70
Hoist Shoulder press
12 x 98
12 x 118
7 x 138
6 x 138
Hoist Mid Row
12 x 145
10 x 165
10 x 205
8 x 245
DB Lat Raises
12 x 25
12 x 30
12 x 30
6 x 40
HS MTS incline Press
15 x 50 per side
8 x 60
9 x 60
Smith Shrugs
20 x 225
20 x 275
12 x 315
26 x 225
Poundstone curls
31
20
15
Done
63 minutes
Had to get an upper in to get my back work done that I missed on Friday. I couldn’t get away as we were trouble shooting and finishing up our new system here at work.
Leaving out next Monday on my motorcycle trip. Plan is to take it kind of easy on leg work this week as I don’t feel like limping around getting on and off the bike. LoL.
Decent workout today. Gym was crazy busy though. Hard to get used to that because I never seem to be able to use the same machines in the same order, or for that reason the same machines at all. Makes it hard to track progress but as long as I leave little in the tank I should be good.
3 Likes
Nice session Shane. That was a ton of upper body work! 
I hear you on the gym. It’s been way too long since I’ve set foot in there. Just too crowded. Really I joined one to get access to better cardio equipment as all I have is a treadmill. The stationary bikes are nothing great there and the stair stepper is… well… a stair stepper, so I really don’t have a reason to go. Maybe I’ll look into another one.
That was funny about skipping legs due to the motorcycle trip. I don’t blame you at all. At least you would be limping getting off of a motorcycle instead of a minivan like me. 
1 Like
Yo man. Just found your log…
Subbing in! Good work so far bro.
Closing in rapidly on 40 myself. Good to see so many “apparently old” guys still putting in the work.
2 Likes
Yep, the gym I joined is definitely really busy. It is ok though because it does have a ton of toys which makes it worth it.
I am not skipping leg day but my current leg day is telling me I am doing to much. I limped around with knee pain for 2 days after. I think I can do 5 x 5 squats, and light leg press, leg extensions, etc but not heavy on everything. This week I am planning to just go through the motions. The bike I bought is tall, even for me, and with a top case on the back of it and a dry bag with my clothes on the passenger seat it makes it hard to get my leg over it if my legs are sore from my workouts. LoL.
Nothing wrong with macking the minivan.
1 Like
Thank for the sub. Welcome to the shit show. 
2 Likes
Legs
Weight 246.6
Hip Abductions
30 x 190
26 x 205
20 x 220
Hip Adductions
30 x 190
26 x 205
20 x 220
Hoist roc it leg extensions
12 x 105 x 3 2 second pause at top
HS Standing Leg curls
Amrap x 40 per leg
BSS
15 per leg
20
20
Sled push
125 total steps
8 plates plus full resistance setting
Leg Press
30 x 2PPS
20 x 3PPS
20 x 4PPS
DB RDL/Air Squats
15 x 50/20
15 x 50/20
15 x 50/20
Lunges
25 per side
60 minutes
That’s it. Did an easy leg day. Tried to squat but empty bar was making my hip sore. Single leg work did some good and still was able to get some volume work and get the blood moving.
5 Likes
Nice leg day Shane. Sorry to hear about the pain with squats but you did a good job subbing in other stuff. Sounds like a good call to change things up if the hip and knee are bothering you. I thought about you this evening when I hobbled out of the minivan after a massive day of work, after surfing, after lifting… I got out of the minivan, after a 1.5 hour drive, covered with dust, dirt grease and with some shaggy hair (that is getting cut next week) and hobbled into an Italian restaurant to pick up dinner. I thought to myself, “Well, at least I look like I’ve worked my ass off today. That at least partially makes up for getting out of the minivan…”
Thank you Trent. I have been trying to do a lot more mobility work but changing up my lifting I think will give me the ability to still squat every week and be able to recover a lot better from workout to workout. I am hoping it will work well.
LoL at the minivan. I got my wife a Toyota Highlander, it is crazy how much leg room is in those things, almost to the point of not making sense really. We rented a minivan back about 5 years ago when my son was little to take to the beach and loved it. If I had another kid, we would definitely be right there with you in the minivan.
1 Like