Tuesday
Weight 243.4 Day late but hit it. On to 242s
Gym bike
30 minutes
10.4 miles
Zone 2
Sauna
16 minutes
That’s it. Decent day. Legs didn’t have much juice today though, hence the low mileage. Took it easy today.
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congrats.
better than never?
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I’ll take it, that’s for sure!
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Nice job on the gym bike, Shane. That’s still a damn good effort to me. 
You’ve been going pretty heavy on legs lately so not surprised they were gassed. One question, does your gym bike have the really wide seat or the thin one (like on a real road bike)? Seems like my gym only has the wide ones and I can’t stand those.
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Thank you Trent. All the bikes I ride have the thin road stayed seats.
Legs
Weight 243.0
Abs
HS double crunch
20 x 90
20 x 90
20 x 90
18 x 90
Strar Trac Leg press
20 x 240
20 x 255 start here
20 x 270
20 x 285
Hip Adductions
20 x 265
20 x 290
20 x 330
Single Leg Extensions
20 x 65
20 x 80
20 x 95 rest pause to get across
20 x 95 rest pause again
Lunges
50 per leg
Hip Abductions
20 x 265
20 x 280
20 x 295
Smith Squats
10 x bar
5 x 135
5 x 185
5 x 225 x 5
60 minutes
Sauna
15 minutes
Hit smith squats instead of standards today. Racks were busy the entire time. Felt like my old gym. The smiths aren’t bad though.
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I’m impressed you’re setting Monday weigh in goals. That’s probably a good way to control the weekends, but man that would drive me nuts as I almost always see a bump in weight from Friday to Monday.
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Nice job today Shane. Still looked like one hell of a leg day to me. Nothing wrong with switching it up here and there. I miss the Smith machine for several lifts. That is a great piece of equipment.
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Thank you. That’s why I put it on Monday. Trying to keep myself accountable on the weekends. Dieting is such a mental game. Do what you have to sometimes. LoL.
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Thank you Trent. If was a good one. Legs are still a little sore today. 
Thursday
Weight 243.4
Bike
30 minutes
11.3 miles
Upper B
Weight 243.0
Chest supported DB rows
12 x 70
12 x 75s (straps)
9 x 80
8 x 80
Rest pause
4,4
DB Shoulder Press
12 x 55
11 x 65
12 x 65
Incline DB Curls
12 x 25
12 x 30
7 x 35
8 x 35
Smith Shrugs (strapped)
20 x 245
15 x 295
14 x 295
Rest pause
6, 5
Dips
15
12
13
60 minutes
15 minutes sauna.
That’s it. Decent workouts over last 2 days. Weight continues to drop. That’s a win.
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Man, that was a ton of work with sauna sessions at the beginning and end. Very heavy on DB shoulder press especially. Hop you guys have a good weekend!
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Thank you Trent. I actually only hit one sauna session, at the end. I copy paste from week to week and I missed editing that one out. 
Weekend was good but expensive. Came home to a broken water line in the yard, again, and then my wife’s car had a battery die on it. Along with that I am starting the stain the porches part of the year. Lots of fun weekends upcoming. LoL.
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Sunday
Weight 242.4 woohoo
Peloton
30 minutes with 10 minute cool down.
That’s it.
Upper A
243.0
next Monday goal 241. Something
Ab crunch machine
25 x 100 x 4
BB Bench press (531)
TM 215
5 x 125
5 x 135
3 x 165
3 + 195 (10)
Pendlay Rows
10 x 135
10 x 155
8 x 175
7 x 195
Hammer strength iso lateral OHP
12 x 65
12 x 75
9 x 85
Rest pause
3,2
Nautilus XPload lat pulls
12 x 2PPS
10 x 2.25
10 x 2.25
Seated DB Curls
12 x 25
12 x 35
10 x 40
10 x 40
Dips
12
13
12
FacePulls
35 x 100 reps
60 minutes.
Gained half a pound, cals were good but the tortilla chips and dip were high sodium last night.
Should correct itself by tomorrow.
Also, listened to a podcast with Matt Wenning and Dave Tate today. Wenning made a pretty good case for not doing OHPs, of any kind for that matter. Not sure what I would do for shoulders except lat raises and lots of variations on facepulls. He did also say he does high incline presses, but doesn’t do them often.
#133 Matt Wenning is BACK! Breaking Platz’s Squat Record. Longevity, Nutrition & More. - YouTube
Right at the hour mark. Check it out if interested.
Happy Monday.
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You stain your porches every year??? 
That is seriously impressive! Going to get 50 years out of that deck!
Heck of a session today Shane! You got some serious reps on Bench and Pendlays. Then it just keeps going like an epic novel! 
Interesting about the OHP. My former mentor used to just program that as an accessory lift. I departed from him when I started doing it as a main lift. I noticed when I was working that I was getting worn out from lifting stuff overhead and climbing up ladders, etc. That was the last straw for me. OHP and Pull-ups and rows became functional, main lifts, and the results have paid off. I could see leaving them out as long as you train them almost weekly and go fairly heavy on them. I have had to omit doing rows as a main lift, however, because they were jacking up my lower back. Hoping to have a way to chest support them at some point… Those are obviously beneficial.
Still, I respect and am interested in the opinions of others. I’ll try to check that podcast out soon.
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Thank you Trent. Nope, my typing sucks. It’s the time of year to stain porches in general. Starting to cool down so I am prepping my porches for stain.
I know with the BB OHP I have heard many times it’s not great for OHP as it puts your shoulders into impingement.
I am starting to play with my programming again and will probably drop the BB overhead work out of my program.
Tuesday
Weight 242.4
Zone 2 Cardio
Stairs of doom
30 minutes
116 flights
Sauna 15 minutes.
That is it. Switched it up today. Definitely got the sweat rolling.
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This seems like the answer to me. Entirely dropping one of the basic human movement patterns doesn’t make a whole lot of sense to me. I’ll give the podcast a listen though. Sounds like it was interesting. Congrats on getting down to 242!
Thanks for the heads up on the video, it was worth watching
Solid work on the stairs of doom Shane. I’ll bet that got the sweat rolling!
On the OHP, I can see a point with barbell OHP possibly aggravating your shoulders. Kind of like BB Incline Bench does for mine. I would probably elect to do the dumbbell variation instead. Nice job!
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