Sunday cardio
Weight 240.8
Peloton
45 minutes
13 miles
Hit cals but didn’t do much yesterday. Did some yardio but spent most the time watching football.
UGA curb stomped Oregon. Hated to see Dan Lanning take a beating like that his first game, talk about baptism by fire.
Going to try to go fishing but it’s supposed to start raining at 3:00.
Body weights dropping. Good going.
Appreciate it. It’s being stubborn but it’s slowly dropping.
Nice couple of sessions Shane. Some good cardio and a nice upper session. Yeah UGA crushed Oregon. I felt a little bad for them too. Ha ha… In the meantime UNC barely squeaked out a win against App State… 
Hope you and yours are having a great weekend!
Thanks Trent. That UNC game was nuts. APP state scored 40 in the 4th. 
Crazy weekend of football. We had a decent weekend. It rained about the whole time though.
Upper A
239.8 barely made it.
next Monday goal 238.something
Ab roll outs/band pull aparts
25/25 x 4 sets
BB Bench press (531)
TM 220
5 x 95
3 x 135
3 x 155
3 x 180
3 + 200 (12)
Hex bar Deads
5 x 245
5 x 295
5 x 335
Add 5 pounds across
D handle cable lat pull
12 x 55 per side x 3
Lat raises
12 x 20
12 x 30
10 x 40
BB Curls
100 reps x bar
40,26,34
63 minutes
Slower today, worked out with my wife.
Hit my beach weight goal of 239 something. Now on to the 220s. I want to settle in around 225 to 230 which means I need to overshoot that by 10 pounds after glycogen is replenished and I am eating at maintenance. Naval measured at 39.25. I would like to have that under 38. For me every 10 pounds is about an inch off or on the naval. That should put me right online for where I want to be.
Not sure if I’ve seen this in here before or not, but… BOOM!!!
Congrats on being sub-240! 
That’s awesome Shane! I don’t know if its my crappy memory, but you seem to be lifting a lot heavier now and these sessions read really well. I like the 100 reps of barbell curls too. Solid finish to a great session!
Thank you Trent. Not really heavier. Since my knee surgery everything has been lighter.
Keeping deads under 365, squats 225 and under.
Upper body lifts I have just now gone back to 531 on BP. Hopefully I can get that back up around 275 again but doubt it since I am losing weight right now.
Tuesday
Weight 240.4
Cardio
Bike 30 minutes
11.3 miles
Sauna
15 minutes
That’s it. Short stint under 240. I will be back under quickly.
Thank you. I have been doing them but that’s the least amount of sets to get a 100 yet.
Challenge accepted. 
Definitely gotta give that a try.
Nice job on the bike ride Shane. Yep, you’ll be back to the 230’s shortly.
Good deal on the weights. Maybe you just recently started working back up to those weights? I hear you on the weight limits. I more or less do the same thing. Yes, please go ahead and work that bench back up to 275. At least one of us can be a real man. 
Thanks Trent. Good luck with the BB curls. They do get hard after about rep number 20. LoL.
I would like to hit 275 on bp, but in no hurry either.
Legs
Weight 240.6
Ab wheel
30 x 4
Life fitness Leg press
20 x 280
20 x 300
20 x 320
20 x 340
Add 10 pounds across
Hip Abductions
20 x 265
20 x 280
20 x 295
hips want to cramp
Add 5 pounds across
Hip Adductions
30 x 305
30 x 330
28 x 350 + 2 rest pause to complete 30 reps
Squats (high bar)
10 x bar
10 x 95
10 x 135
10 x 185
10 x 225 x 3
Sled
3.25 plates x 50 feet
4.25 plates
5.25 plates
6.25 plates
7.25 plates
60 minutes
15 minutes sauna.
Squats were tough. 10 reppers today.
Ridiculously solid effort Shane. 3(10x225) on squats is out of this world to me at this point. I was like, “man, I just did 36 total reps of squats yesterday, topping out at 12x185 and he is doing 70 total reps, with the last 30 at 225, after doing leg press…” Way to get after it brother!
Thanks Trent. They were not easy sets. I have a way I like to do higher rep sets. I count, 1, 1, 2,2, 3,3 etc. Somehow, it tricks my brain into thinking I am doing less work than I am. Haha.
Thursday Cardio
Weight 240.2
Stairs of doom
30 minutes
116 flights
Sauna
15 minutes.
That is it.
Solid work on the stairs Shane. Finish it with clearing out the pours!
Yeah, I like any tricks that work for making me think I’m doing less reps. I often find that when my mind drifts (start thinking about work, etc.) during a set then I forget how tired I am and skip the rest pause.
Outstanding!
Thanks Trent. Agreed, though my last set of 10 definitely had some rest pause in it. LoL.