Thank you. I am going to try to stay conservative and injury free. 
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Saturday Cardio
5 minutes cool down
5 minutes stretch
That’s it. I can’t believe it’s November. Where did this year go?
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Down the shitter.
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CGBP Deload
Wenning warm ups
Mag lat pulls
25 x 70 x 4
1111
Lying DB Tricep Extensions
25 x 12.5 x 4
1111
DB Lat raises
25 x 12.5 x 4
1111
CGBP
5 x 95
5 x 135
5 x 185
Pull ups
5,5
Spoto press
10 x 135 x 2
Chest supported Row
10 x 70 x 2
Incline tricep ez skulls
12 x 70 x 2
Incline chest supported ez curl
20 x 30
12 x 40
Treadmill
10 minutes
That’s it.
I start my colonoscopy prep today so @ChickenLittle comment is definitely right on time. 
Definitely won’t be doing my Deload squat workout tomorrow. Unless I can count trips to the toilet as reps.
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Colonoscopy prep, the closest a human being can come to launching himself into orbit.
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Man I missed a lot of work in here over the last few days. Nice job on those deads last week, then a couple of nice Peloton rides, and a good looking deload session this morning.
Good on you for doing the colonoscopy. I hope your results are good. I need to get a lot of that stuff done as it has been way too long…
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I brought my seatbelt! 
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Thanks Trent. I put it off for 2 years. They recommend doing them at 45 now. Hoping for the best!
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Gotcha. So that means I can wait another year? Sweet! The dermatologist is probably top priority for me. Hope you enjoy getting a few hundred extra squats in! 
I had one done about 6 years ago and mainly remember wishing there was a brand of toilet paper that was more conducive for extremely high-volume days like that. 
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Thanks Trent. Yeah I need to go and see the dermatologist as well.
Agreed on the toilet paper. 
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Good job on that ride Shane! I saw you were on the bike when I went to get on. Glad you are back in the saddle! 
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Thanks Trent. Easy ride today. Just what I needed. LoL.
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Thursday BP Deload
Wenning warm ups
Lat pulls
25 x 70 x 4
1111
Tricep DB extensions
25 x 12.5 x 4
1111
Db press
25 x 12.5 x 4
BP
5 x 135
5 x 185
5 x 225
Kroc Rows
10 x 100 x 2
Incline BP
5 x 135 x 2
Mag Lat pulls
10 x 130 x 2
Ez incline Skulls
10 x 50 x 2
Ez Curls
10 x 50 x 2
35 minutes
10 minutes treadmill
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Another deload session that I’m not accepting based on the impressive amount of weight being moved. Way to get after it brother!
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Thanks Trent!
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Friday Deads Deload
Wenning warm uos
Standing Ab crunch yellow band
25 x 4
1111
BB RDL
Bar x 25 x 4
1111
Belt squat.
Nada x 25 x 4
1111
Deads
5 x 225
5 x 275
5 x 325
Belt squat
10 x 50
10 x 90
10 x 140
Shrugs
20 x 90
20 x 140
Back extensions
10
10
DB Side Bends(1 DB)
10 x 55 per side
10 x 55
45 minutes
Gym has a pretty slick Elite FTS belt squat. I like it. Takes pressure off your spine while still giving you a more natural squat movement than a leg press or hack squat.
8 Likes
Nice session this morning Shane! Very cool belt squat contraption. Would love to try that sometime.
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A medieval torture rack.
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Thanks Trent! It’s pretty slick. Going to take some time to get the hang of it.
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