That’s about right. 
531 CGBP
Wenning warm ups
Lat pulls
25 x 70 x 4
1111
Incline DB Skulls
25 x 12.5 x 3
111
DB incline Press
25 x 12.5 x 3
111
CGBP (5 and 7 hole)
TM 1 + 230
5 x 100
5 x 135
3 x 150
5 x 160
5 x 185
5 + 210(9)
BB Rows
10 x 185
10 x 210
9 x 225
Spoto Press
10 x 145 x 3
Lat pulls
16 x 140
14 x 140
10 x 140
Incline E z Tricep Skulls
12 x 70
10 x 80
10 x 80
Ez Curls
12 x 80
12 x 80
12 x 80
Bump to 90
DB laterals
20 x 30
20 x 30
65 minutes
8 Likes
Good work Shane! Man, that is some seriously impressive stuff on CGBP and Rows! Way to get after it!
Saw that you guys lost to the Saints? How did that happen???
1 Like
Thanks Trent. Idk man, I didn’t get to watch much of the game. I know our kicker missed 2 field goals and got another one blocked. That’s 9 points, and would have won us the game if he made 2 out of 3 of them.
1 Like
Tuesday
531 Squats
Wenning Warm ups
Banded standing Ab crunch
25 x black x 4
BB Squats
10 x bar x 4
Abductor machine
25 x 4 sets
Squats 531
TM 1 + 305
5 x 135
5 x 165
3 x 195
5 x 210
5 x 245
5 + 275 (5) bumped safety, slight hammy strain.
3 x 275
Lots of singles while testing
Played with stacking mats and found the right combination to be able to squat and not bump safety.
2 stacks of mats and rubber topper
SLDL
10 x 185
10 x 225
10 x 255
Decline Ab 3 hole 100 reps
25,25,25,25
Rest pause to complete sets across
That’s it.
8 Likes
Great looking session Shane! Sorry to hear about the hammy strain. Hopefully that gets better soon. Still some solid reps!
1 Like
Thanks Trent. It’s not a bad pull, more of a twinge but it told me I needed to back off. Hopefully so stretching tonight will set me right.
1 Like
Wednesday Cardio
Wednesday weigh in 257
5 minute cool down
Cardio is definitely falling off. Legs were really sore for this ride but my heart rate shouldn’t have been as high as it was for that easy ride. Crazy how quickly it falls off.
I might add in another ride on Sunday to counteract it.
7 Likes
I think you can get the cardio back up to speed in short order. Still a good ride, and hey, it’s not like you just stopped doing cardio. You’ll be back in no time! 
1 Like
Thanks Trent. I might retake my FTP test this weekend.
I was actually reading a book part of the time while doing this ride, though still got a good sweat rolling but I really wasn’t paying attention to trying to stay in my zones. I still feel like I am reaching some though. Which might not be a bad thing.
1 Like
Dinner, inspired by @T3hPwnisher, though not shown I did have a giant bowl of greens and slices of tomatoes.
8 Likes
Thursday
531 Bench
Warm up
Lat pulls
25 x 70 x 4
Incline DB Press
25 x 12.5 x
Lying DB Skulls
25 x 12.5 x 3
12 minutes
Bench (5 hole up, 6 hole spot)
TM 1 + 270
5 x 115
5 x 145
3 x 175
5 x 185
5 x 215
5 + 245 (7) none in hole
Pin Bench (8 hole) 2 inches off chest
5 x 185
5 x 205
5 x 215
4 x 225
Kroc Rows
20 x 115
15 x 120
16 x 120
Incline BP (2 hole)
10 x 135 x 3
111
Face pulls
100 x 100
25,25,25,25
Cross body cable tricep
15 x 20 too light
15 x 30
12 x 50
Start 40 per side
Ez Curls
6 x 90
10 x 90
70 minutes
Some photos from the gym wall.
8 Likes
Man, I’m gonna have to go into work late to finish reading that workout. Awesome session! Great bench numbers! Looks like a legit barbell club there. Very cool!
That steak and eggs photo just might ruin my diet today… 
2 Likes
Thanks Trent!
I have been doing a lot of steak, eggs, and slices of tomato lately. At least once a week. One of my favorite dinners.
The gym is pretty cool. I will try to post a pic a week of neat stuff I either use or just stuff I see. I am still finding things in there that I have no idea what they are used for.
2 Likes
Friday
531 Deads
Wenning warm ups
DB RDLs
25 x 25 x 4
1111
Standing cable Ab crunch
25 x 30 x 4
1111
Belt squat
25 x nada x 4 sets
1111
Decline Sit ups (3 hole)
50 reps
25,25, dead platform opened up
Deads (no belt or straps)
TM 1 + 405
5 x 185
5 x 225
3 x 265
5 x 285
5 x 320
5 + 365 5 DOH + 1 mixed grip
Decline Sit ups (3 hole)
50 reps
25, 25 (100 total)
Hamstring Curls
12 x 100
12 x 110
8 x 120
Shrugs
30 x 4 plates
20 x 6 plates
12 x 6.25 plates
10 x 6 plates
65 minutes
That’s it. Had an old head compliment my deadlift form today. He is in their coaching a lady daily, who I see wearing powerlifting competition T shirts in there. We talked for a while about lifting and my first competition. He gave some deadlift pointers on lockout as well.
6 Likes
Absolutely loving the way these sessions read. It’s like this is what I wish my sessions looked like but I know I’d be in a damn stretcher if I tried to do that. Awesome work on those deads and that’s awesome you’re getting some coaching pointers. Sounds like a great training environment!
1 Like
Thanks Trent. Everything is clicking along well right now.
I really like this gym. 
2 Likes
Monday
531 CGBP
Wenning warm ups
Lat pulls
25 x 70 x 4
1111
Incline DB Skulls
25 x 12.5 x 3
111
DB incline Press
25 x 12.5 x 3
111
CGBP (5 and 7 hole)
TM 1 + 230
5 x 100
5 x 135
3 x 150
3 x 170
3 x 195
3 + 220 (8)
BB Rows
8 x 215 x 3
111
Seated DB OHP
12 x 50 x 3
111
Lat pulls
10 x 160
10 x 160
8 x 160
Incline Ez Tricep Skulls
12 x 80 x 3
111
Ez Curls
12 x 90
10 x 90
7 x 90
DB laterals
15 x 35
15 x 35
65 minutes
That’s it.
7 Likes
220 for 8 when your training max.is 230. Someones been eating their wheaties.
2 Likes
Thanks. I hit 225 x 6 for my 1 plus set last cycle, hoping for 230 x 6 this cycle. Would be nice to make some gains on them.
2 Likes