Deload Day 3
Weight 258
Warm up
Lat pulls
25 x 60
25 x 60
Lat Raises
25 x 20
25 x 25
BP
10 x bar
10 x 95
8 x 135
6 x 185
DB Rows
12 x 70
10 x 75
8 x 80
6 x 85
Incline chest press
(3 upright, 9 hole chair)
12 x 50
10 x 100
8 x 120
6 x 140
Chest supported Row
12 x 70
10 x 95
8 x 120
6 x 145
DB Fly
12 x 30
10 x 35
8 x 40
EZ Curls
12 x 50
10 x 60
8 x 70
45 minutes
10 Likes
TM79
January 30, 2025, 8:30pm
2406
Solid looking deload session Shane! That would be a respectable normal session for most folks.
1 Like
Thanks Trent. It was actually a pretty good workout for me too. Pushed more than I should have today for a Deload. It wasn’t bad though.
1 Like
Awesome work going on in here Shane! Those deads you did prior to your deload are something else man. Way to go getting 500 like that! I’m jealous man.
2 Likes
Thanks Greg. It is about the only lift I have that is somewhat decent.
1 Like
Sunday Cardio
Weight 258
That’s it.
Took a couple days off. Starting Candito tomorrow. Should be interesting.
6 Likes
Week 1,Day 1, Monday
Weight 257
Warm ups
5 minute bike ride
Squat
Warm up
6 x 135
6 x 185
6 x 225
1 x 255 smaller jump priming
Work sets
I just realized I missed one set of squats at 276 x 6. Damn it, should have done that for 4 sets.
Deads
6 x 330
6 x 280
Work sets
6 x 380
6 x 380
Optional exercises
Single leg Hamstring curls
12 x 75 per leg
10 x 85
8 x 95
HS MTS Ab crunch
25 x 100
25 x 110
25 x 120
20 x 130
65 minutes
That’s it. Tough workout. The 5th and 6th rep on both sets of Deads definitely felt like they were effective.
Squats, that was more reps than I have done at 275 in awhile.
Legs were kinda shaky changing in the locker room.
65 minutes but I didn’t rush through any of if.
I can see why this routine is supposed to be effective for squats.
Plan is to stretch at the house tonight.
10 Likes
TM79
February 3, 2025, 2:44pm
2412
Yeah I could imagine. They’d be effective at getting me into the hospital. Ha ha… Seriously strong sets man. Looking forward to seeing how that routine does for you. Nice calorie dump yesterday as well!
1 Like
Week 1 Day 2 Tuesday
Weight 257
Bench press
Warm ups
10 x bar
10 x 95
Work sets
10 x 140
10 x 185
8 x 205
6 x 215
DB Rows
12 x 80
10 x 85
8 x 90
6 x 95
Lever incline chest press
12 x 50
10 x 90 start here next time
8 x 110
10 x 140
Lat pulls (light)
12 x 110
12 x 110
12 x 110
12 x 110
Pec deck 3 sets
12 x 130
12 x 140
11 x 150
Ez Reverse Curls
12 x 50
10 x 60
8 x 70
55 minutes
That’s it. Been pretty low carb this last week, felt it today. The 215 x 6 felt kinda heavy and 5th rep felt like I hit a wall. I should adjust soon.
10 Likes
TM79
February 4, 2025, 4:34pm
2415
Heck of a session Shane! I still think those were some great sets. If it makes you feel any better 6x185 felt heavy to me yesterday… Plenty of other good sets in that session too. Way to get after it!
1 Like
Thanks Trent. FWIW the other stuff felt pretty good, so there is that.
1 Like
Great looking workouts Shane! That’s some big volume with those heavy sets of 6. I’m like Trent, the deadlift sets in particular would be an effective way to put me in the hospital!
Seriously though, nice job and good luck with the Candito program. I ran that a long while back and thought it was really good and effective, especially with the squats and deads. I think that’ll put you in a good place for your meet.
2 Likes
Thanks Greg! I am hoping I can keep recovering from these workouts. That is my only concern.
Wednesday Cardio
Weight 258
That’s it.
7 Likes
Nice looking elliptical workout Shane. That 125 bpm is my favorite range…right in the sweet spot for fat burning.
1 Like
TM79
February 5, 2025, 6:23pm
2421
Nice job on the elliptical Shane! You did plenty of ellipting?
1 Like
Thanks Greg! Mine too man.
I was ellipting everywhere.
1 Like
Week 1, Day 3, Thursday
Weight 256
Bench
Bar x 10
95 x 5
135 x 3
Work sets
10 x 140
10 x 190
8 x 210
6 x 215
DB Rows
10 x 90
10 x 95
8 x 100
6 x 105
Smith BTN Press
12 x bar
12 x 85
10 x 115
8 x 125
Lat pulls (V Grip, keep light)
12 x 110
12 x 110
12 x 110
12 x 110
DB Lat Raises
12 x 30
10 x 35
8 x 40
Hammer curls
12 x 35
10 x 40
8 x 45
55 minutes.
Ate an apple otw to the gym today for a little boost. Not sure if it helped or not but BP didn’t feel as heavy today.
10 Likes