Man, I have missed a ton of good work in here over the last several days. Way to get after it! Some solid Peloton rides and a deload session. You finished your last session nice and strong too. Great numbers on bench and deads! Glad you guys enjoyed Mufasa. We are thinking about watching that with our kids soon. 
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Thanks Trent! Welcome back man. Yeah Mufasa is good, we also saw the second Moana and it’s good too. We don’t do the 3D movies anymore. My son hates the glasses so not sure how they look in 3D. Mufasa might be a little scary for your little man. The bad lions are pretty scary but it might put some hair on his chest. 
Merry Christmas and Happy New Year.
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Deload
Home gym
Weight 264.4
BP 121/73
Peloton 10 minute warm up
Heart Rate up to 152
Monster walks with hip circle
15 per side
BB RDLs
10 x 135 x 3
SSB
5 x 135
5 x 185
5 x 225
Ab wheel
15 x 3
10 minutes stretching
That’s it. Last workout of 2024. Pretty uneventful but it’s done.
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Nice deload session Shane! If your HR got up in the 150’s that must have been a tough ride! Way to get after it one more time before the new year! Hope you guys have a great night tonight! 
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Thanks Trent. Lately it’s been pretty easy to get my heart rate up. Plan on fixing that though. 
Same to you man!
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Deload
Weight 263
Peloton
Bench press
5 x 95
5 x 135
5 x 165
3 x 195
3 x 225
KB Row
10 x 70 x 2
Tricep Band
2 sets x green band
Ez Curls
12 x 55 x 2
20 minutes
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Good job today Shane! Glad you were able to get in some work today. We stayed up until almost 3:00AM last night so I took the day off. LOL
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Thanks Trent. We must have been on nearly the same wavelength man, IDK how but we actually managed to stay up until around 1:00 AM. Then my dumbass left my alarm on that woke me up at 4:30. Needless to say, I slept in today and plan to get a little cardio in around lunch today. LoL
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Ouch! 4:30 must have hit hard!
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That it did man. I haven’t felt like that in a LONG time. LoL
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New Years Day motivation from none other than the great CT Fletcher.
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Good job on that cardio! Not sure what kind of cardio it was but good job nonetheless.
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Thanks Trent. Elliptical, did some intervals. 40 on 80 off.
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Deload
Weight 265
BP 120/76
Sauna 5 minute
standing cable Ab crunch
25 x 25 x 2
RDLs
15 x 95 x 2
Leg Press
15 x 3PPS x 2
Calf press on leg press
25 x 3PPS x 2
Hamstring Curls
15 x 80 x 2
Deads
3 x 225
3 x 275
3 x 315
3 x 365
Ab Crunch
25 x max x 2
Stretching 10 minutes
That’s it. I have some kind of lat strain. Noticed it earlier this week. Was hoping it would heal up by today but still noticing some pain. No bruising so that is good. Going to move forward cautiously.
I am 10 weeks out from my powerlifting competition. Going to run one more cycle of 531 and then try Canditos 6 week program.
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That was a deload session? Not buying it. Ha ha… Solid work Shane! Especially on those deads! Sorry to hear about the lat strain. Hopefully that will heal up soon man…
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Thanks Trent. I hope it heals up quickly too.
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Hey Shane, long time no speak. I’m planning to start logging on here again and I wanted to come on and catch back up. Your log has lots of action as usual.
Sorry to hear about your lat strain…hopefully that heals up quickly. Light work and ice always help me.
What’s this about a powerlifting competition? Now you’re speaking my language. 
I’ll definitely follow along for your ride on that journey.
Sorry about Georgia yesterday man. I was hoping that you guys would match up against the Longhorns again in the playoffs. I think the SEC championship game bruised us both up. ND is good but I don’t think they were that good…if they would’ve faced the in-season or SEC championship game I think you guys would’ve come out on top.
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Welcome back again Greg, you are actually going to have to stick around and log some workouts this time. 
I have a new thing where I try to do something that is hard and new every year. Last year it was a 100 mile in a day bike ride, this year it’s do a powerlifting meet, and then do another and beat whatever I put up in my first meet. So that is the goal.
Yeah, it was a sucky game. We turned the ball over 2 times in really bad areas. Once when we were about to score and then once on our own 15ish yard line giving them an easy score. Not going to win many games like that.
Stick around, I want to see you bench that 400 pounds.
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Sunday Cardio
Weight 263
Peloton
Netflix Ride
45 minutes
5 minute cool down
15 miles
650 ish cals.
That’s it.
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