Great looking session this morning Shane! I agree, 8x220 on CGBP is out of this world! Time to bump that training max up. 
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Thanks Trent. Moving slowly along. Plan is to add another 5 pounds next cycle.
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Tuesday Squats (Old Gym)
KB Swings
25 x 35 x 4
1111
Captain chair leg raises
10 x 4
1111
Air squats
25 x 4
1111
Squats 531
TM 1 + 305 converse flats
5 x 135
5 x 165
3 x 195
3 x 225
3 x 260
3 + 290 (5)belted
Old gym. Used iron man plates, no bumpers
SLDL
8 x 255
6 x 295
6 x 295
Decline Ab 3 hole 100 reps
25,25,Ab cramping, 19,19,12
100 reps
60 minutes
10 minutes stretching
70 minutes
Woke up late so I went to my old gym today. I made sure to hunt down iron plates so the weight felt comparable to what I use at Stacks.
I like the room I have to do stretching over here. I might move my squats back over here so I can make sure I can get in mobility work after the session.
Supersetted the Wenning warm ups and that kept me moving and saved a good amount of time on this workout.
As I was walking out I noticed a sign saying they were adding red light therapy in December. Nice!
7 Likes
Nice job on the squats today Shane! I’d take 5x290 any day. I love how you have all these different gyms you can go to depending on how much time you have or what exercises you want to do. LOL 
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Thanks Trent. They definitely felt heavy today.
It’s nice to have options but they are not cheap. After my competition I will probably stop working out at Stacks.
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As it was in days of yore.
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Wednesday Cardio
Weigh in 256
Stairs of doom
50 floors
12 minutes
Elliptical
30 minutes
5 minutes walk cool down
10 minutes stretch
10 minutes sauna
That’s it.
6 Likes
Heck yeah man, way to get the cardio in!
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Thank Trent. Felt good to sweat today. 
2 Likes
Thursday
531 Bench
262 in clothes, shoes, and 2 large coffees
Warm up
Lat pulls
25 x 70 x 4
111
bench press
10-15 x bar x 4
DB tricep ohp
25 x 12.5 x 3
15 minutes
Bench (5 hole up, 6 hole spot)
TM 1 + 270
5 x 115
5 x 145
3 x 175
3 x 200
3 x 230
3 + 260(4) none in hole
Pin Bench (8 hole) 2 inches off chest @ 90 percent of 260 (235)
5 x 235
5 x 235
5 x 235 video
Kroc Rows
16 x 120 start here
17 x 120
18 x 120
DB Lat Raises
12 x 35
12 x 40
10 x 45
Face pulls
100 x 120
25,25,25,25
Cross body cable tricep
20 x 40
15 x 50
12 x 60
Do pull ups and arms at house on Saturday
75 minutes
Growing some fatceps.
8 Likes
Great looking session this morning Shane! Nice and strong on the pin bench. Very cool setup in that gym and some nice music to get you amped. Much better than the 80’s soundtrack that they play at my gym all the time… Looking mega swole in that photo too! Great work brother!
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Thanks Trent. Yeah they play good music in there. At least it’s not JUST my belly growing.
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Nice upper arms. They flow into your shoulders quite well. As TM stated, good pin bench as well. I can live with 80s music, but when the local Arrow plays Madonna, for some reason that is what gets stuck in my head. Then I have to fight it off with my Who CD on the way home from work. Eight hours of Material Girl… Holy Heck… Keep up the good work.
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Looking fantastic
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Thank you. LoL at getting Madonna stuck in your head all day. That would be a nightmare. 
Appreciate it!
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Big and strong! Nice.
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Thanks Sven!
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All that hard and consistent work paying off mate, looking sharp!
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Looking strong! You are going to kill it at your meet!
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