Friday home workout
Weight
That’s in shorts so I am a tad bit lighter. 
4 sets
25 push ups
25 Ab rollouts
5 pull ups
25 air squats
10 inverted rows
20:34
Peloton
30 minutes
Guess all those rides paid off. Hit my goal weight. Leave out tomorrow to hit the beach.
See y’all back here in a week or so.
enjoy.
Hell yeah Shane! Nice workout today and way to cruise into vacation at your goal weight! Shoot, I would have had no clothes on. Good looking metcon today. Solid work! Enjoy the beach! Should be some big surf there this week if you are in GA/FL.
Upper A
Weight 245.4
BB Bench press (531)
TM 225
5 x 95
5 x 115
3 x 135
5 x 155
5 x 175
5 + 195 (10)
BB Rows
8 x 135
8 x 185
8 x 205
6 x 225
High incline Shoulder DB press
12 x 60
12 x 65
7 x 70
Pull ups
3,3,3,3,3
Dips
15,12,11
Ab machine
20 x 110
16 x 125
10 x 140
10 x 140
100 BB curls
30,30,20,20
58 minutes
Sauna
15 minutes
Got back from the beach on Saturday. Seems like we left just in time as a hurricane is headed that way this week. Hopefully it fizzles out before making it to shore. Ate way too much, but that’s nothing new.
Awesome work Shane! That was one hell of a session to get back in the groove. Man, I wish I could make money the way you gain weight over a short period of time. That really is amazing and I’m not trying to give you a hard time at all. 
Way to get back after it brother. Yeah, looks like that hurricane might come close to where you just were (and where you live). Here is one model that has you guys just to the east of the eye (remnants) on Saturday.
Haha. I hear you man. I wish I could make cash the way I can gain weight also. I do that shit effortlessly.
Hopefully everyone makes it out ok with this hurricane. I was reading about Tampa bay today and how it is basically one of the 10 worse places in the world for places to be hit by a hurricane. They are long past due and the water/storm surge has no where to go. Could get ugly.
Tuesday Cardio
Weight 244.2
Stairs of doom
100 flights
24:50
Sauna 15 minutes.
That is it. I feel like I am fighting off an ear infection. IDK, hopefully just swimmers ear that is going to clear up here quickly. If I am not better by Friday I will make an appointment for next week.
Solid work Shane. The stairs keep you honest. That’s for sure. Hope it is swimmer’s ear. I get that a lot.
Yeah, I would hate that for Tampa. I hate these things for anyone really. Now that I own a home, in a flood zone, at the coast, it is a lot more of a problem I guess. We are looking at probably 4-8" of rain and winds of 20-40 mph on Friday/Saturday. I just want to keep my food in the fridge from going bad and have TV if we lose power. As of now, we are setup to lose power for about 3 days and power the following:
-one refrigerator
-microwave
-Internet & TV
-multiple lamps
I could probably wire other things up to run if I had the time. Cold showers and no AC are not fun…
The stairs definitely do that. I was trying to keep my heart rate down, but they were still tough yesterday.
I ended up going home and putting peroxide in my ear. That was dumb. Soon after my ear began ringing and has not stopped. I bit the bullet and went to see the doc in a box. Am now on an antibiotic, not sure it is infected but they said it looked infected. I think I had an infection starting before I pissed it off so hoping this works.
With the beach comes that possibility, it must be worth it though because no one is leaving the beach to live somewhere else and anything with an ocean view on the water costs an arm and a leg to buy.
Hoping for the best for you and you don’t end up without power for long.
Legs
Weight 244.8
Ab wheel
30 x 4
Life fitness Leg press
20 x 260
20 x 280
20 x 300
20 x 320
Bump 10 across
Hip Abductions
16 x 265 cramp
20 x 220
20 x 235
20 x 250
Smith squats
10 x 95
10 x 135
10 x 185
6 x 225
8 x 225
8 x 225
8 x 225
Hip Adductions
30 x 280
30 x 305
20 x 330
Lunges
BW x 50 per leg
DB RDLs/SS reverse crunches
12 x 60/15 x 3
60 minutes
Nothing impressive that session. With my hearing all fucked up I didn’t feel comfortable trying to squat with a regular bar, thus the smith machine would have to do.
Hoping to wake up tomorrow and not have my ear ringing.
Man, sorry about your ear Shane. That really sucks. It will go away though, don’t worry. Still a hell of an effort in the gym. I would be hobbling for days after that. Maybe you were right and it was an infection. Hopefully the antibiotics take care of it quickly. Hang in there brother. 
Thank you Trent. I am hobbling! LoL.
Skipped the gym today. Taking a day off, might rest tomorrow as well. Ear is still ringing. I did some ear candles and got a bunch of wax out. Going to try more of those tomorrow and hopefully get a call back from my ENT.
Man, sorry to hear that the ear is still giving you grief. I always wanted to try the ear candles. I bet that would clear the ears out really well. Is it a constant ringing sound (tinnitus)? Does it ever stop? Shooting prayers up for you buddy.
Thanks Trent. Yeah, like tinnitus. Ear candles are cool. It is crazy how they work but they get the ear wax out of your ears. ENT appointment said I had fluid behind my ear drum which is causing the ringing. To many times jumping in the pool and then adding the peroxide on top of it didn’t help anything. She gave me a steroid, prednisone, and some nose spray. If that doesn’t work she is talking about doing something like adult tubes in the ears or as she put it, something more invasive. Fawk that.
This was not my normal ENT, if it gets to that I will go to her and get a second opinion.
Upper A
Weight 247.6 pizza Sunday. Got to get in gear this week.
BB Bench press (531)
TM 225
5 x 95
5 x 115
3 x 135
3 x 165
3 x 185
3 + 205 (8)
Chest supported DB Rows
12 x 65
12 x 75
8 x 85
5 x 95
Ab wheel
25
25
25
25
High incline Shoulder DB press
12 x 65
10 x 70
6 x 75
6 x 75
Weight assist Pull ups (Wide)
7 x 80
8 x 80
7 x 80
DB Shrugs
14 x 80
16 x 90
12 x 95
Dips
10,10,10
HS MTS bicep curls
12 x 40 per side
12 x 45
8 x 50
61 minutes
Well, hopefully the Prednisone works. I took a half dose of that last week and it cured my foot pain overnight. That stuff is amazing… Not sure how that would get fluid out of your ear but I’m not a doctor…
If all else fails, go back to your normal ENT.
Good work on that session today. I would love to get 8x205 on bench. The high incline DB OHP was exceptional to me. 6x75 is damn respectable. Way to get after it brother!
Yeah that prednisone is nuts. Hard to sleep on though. They have me taking 2 in the morning, 2 at night for 3 days and a taper from there. Hopefully it will work itself out here quickly.
Thank you. I am trying. 
Tuesday Cardio
Weight 246.4
Peloton 45 minutes
That is it. Plan is to move my cals to 3000 per day, be strict about it tracking and see how long I can keep it here while slowly dropping some pounds. I feel a lot better eating a little more than I was before I left for the beach. Once that slows I will reassess.
For my foot it was a taper starting from day 1 when I took 6, then down by 1 each day. 
They ended up putting me on something else the last two times and that was much easier to sleep on. Yeah, that stuff is like taking cocaine. Lol
Nice job on the Peloton. Ironically, I try to keep my calories under 3000 per day too. Maybe that’s why I’m fat and you’re ripped. Nah, I like to stay under 2,800 but 3,000 is worst case scenario. I remember two years ago when I started eating a lot over the holidays. I felt great.
