Tuesday
30 minute bike ride
No sauna, forgot my towel.
Legs
Weight 242.0
Ab crunch machine
25 x 110
20 x 125
16 x 140
10 x 155
Life fitness Leg press
20 x 250
20 x 270
20 x 290
20 x 310
Hip Adductions
30 x 290
30 x 305
30 x 330
15 x 350
Hip Abductions
20 x 265
20 x 280
20 x 295
Sled push
3 plates x 50 feet
4 plates x 50feet
5 plates x 50 feet
6 plates x 50 feet
7 plates x 50 feet
Squats (high bar)
5 x bar
5 x 95
5 x 135
5 x 185
4 x 225 x iii
8 x 225
Lunges
50 per leg
62 minutes
15 minutes sauna.
9 Likes
TM79
August 24, 2022, 9:27pm
963
No excuses man. As Sherwin Williams would say, “cover the earth!”
Holy crap! That was a massive leg day! Great work! That one just kept going forever… Solid numbers on high bar squats. The sled looks like a PITA.
1 Like
SvenG
August 24, 2022, 10:07pm
964
shaneinga:
Sled push
3 plates x 50 feet
4 plates x 50feet
5 plates x 50 feet
6 plates x 50 feet
7 plates x 50 feet
Dude! That’s awesome. Just awesome.
1 Like
LoL. I hear you Trent. The sauna part wouldn’t have been that tough, the shower after it would have been interesting though.
Yep, push mowing is a lot like pushing a sled. About as much fun too!
1 Like
Thursday
Sauna 15 minutes
4 Likes
Upper B
Weight 240.6
Chest supported DB rows
12 x 70
12 x 75
10 x 80
9 x 80
Rest pause
6,4
Chest supported DB front raises
12 x 15
12 x 20
10 x 25
High incline DB Shoulder Press
12 x 50
12 x 55
10 x 60
9 x 60
Incline DB Curls
12 x 25
12 x 30
7 x 35
8 x 35
Smith Shrugs (not strapped)
20 x 225
20 x 275
10 x 300
Rest pause
6,6
Ab wheel/push ups/ band pull apart
20/20/20
20/20/20
20/20/20
60 minutes
Sauna 15 minutes
Close to being back in the 230s.
Taking my wife to see the Lumineers tonight. Not sure where we are eating but going to try to keep it light. Beach trip is right around the corner.
8 Likes
TM79
August 28, 2022, 11:00pm
969
Sorry for my brief hiatus. That conference at the end of last week, plus my daughter’s birthday party yesterday just hit like a freight train… Solid work on the bike ride and upper session. Looks like you could superset a lot of that with the incline bench. Glad you felt safe enough doing Smith Shrugs to do them no strapped. LOL.
1 Like
No biggie Trent. I have been mia as well. Happy belated to your daughter.
Lumineers are a chick band, meh. They are a decent band, and it was a good show, but their music is hard to dance to. LoL
1 Like
Sunday
Also did 2 days of prep work, sanding, and staining on my back porch.
Upper A
242.4
next Monday goal 239. Something
HS Double Crunch
25 x 80
25 x 90
15 x 100 abs sore from roll outs
15 x 100
BB Bench press (531)
TM 220
5 x 125
3 x 135
5 x 145
5 x 165
5 + 190 (12)
Pendlay Rows
10 x 155
10 x 175
8 x 195
Hammer strength iso lateral OHP
Lighter this time
(60 reps) x 55 per side
20,16,12,12
D handle cable lat pull
12 x 52.5 per side
12 x 62.5
10 x 72.5
BB Curls
100 reps x bar
30,20,20,20,20
Dips
A lot
BW 15,12,12,10
Assist x 150 14,10,10
60 minutes
Sauna 15 minutes
8 Likes
TM79
August 30, 2022, 12:22pm
972
Solid session. 12x195 on bench is no joke man. Tons of other stuff too. Way to get after it Shane!
1 Like
Thank you Trent. I am trying.
1 Like
Cardio
15 minutes sauna
That’s it.
5 Likes
TM79
August 31, 2022, 12:38am
975
Nice job on the bike and sauna Shane. 12 miles in 30:00 seems plenty fast to me. Way to get it done!
2 Likes
Legs
Weight 243.0
Ab wheel
20 x 5
Life fitness Leg press
20 x 270
20 x 290
20 x 310
20 x 330
Hip Abductions
30 x 265 rest pause last 10
20 x 280
20 x 295
Right hip wants to cramp
Hip Adductions
30 x 305
30 x 330
30 x 350 rest pause to complete
Squats (high bar)
5 x bar
5 x 95
5 x 135
10 x 185
5 x 225 x 3
10 x 225
RDLs
10 x 185
10 x 225
8 x 250 (strapped)
Lunges
BW x 50 per leg
61 minutes
15 minutes sauna
8 Likes
TM79
September 1, 2022, 12:44am
978
That was one hell of a leg session Shane. Nice and heavy on squats and RDLs. Following that with 50 lunges per leg is also notable. Then some good old sweat action!
1 Like
Thanks Trent, yep that session definitely brought the sweat man.
1 Like
Thursday
Sauna 15 minutes
5 Likes
Upper B
Weight 240.4
Chest supported DB rows
12 x 75
12 x 80
9 x 85
10 x 85
High incline DB Shoulder Press (10 hole)
12 x 55
12 x 60
12 x 65
6 x 70
Incline DB Curls
12 x 30
6 x 40
7 x 40
Cable laterals
20 x 15 x 2
10 x 20
Smith Shrugs
20 x 245
14 x 295
20 x 315 (strapped)
14 x 335
Ab wheel/push ups/ band pull apart
20/20/20
20/20/20
20/20/20
60
Sauna 15 minutes
That’s it.
8 Likes
It’s funny, I was thinking how mowing the yard is like pushing a really light sled for a few miles… 
