Shane's Over 35 Shenanigans

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

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Solid looking deload session Shane! That would be a respectable normal session for most folks. :sunglasses:

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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.

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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.

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Thanks Greg. It is about the only lift I have that is somewhat decent.

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Sunday Cardio
Weight 258


That’s it.

Took a couple days off. Starting Candito tomorrow. Should be interesting.

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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

  • 275 x 6
  • 275 x 6
  • 275 x 6

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. :joy:

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

Yeah I could imagine. :joy: 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!

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Thanks Trent!

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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

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… :melting_face: Plenty of other good sets in that session too. Way to get after it!

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Thanks Trent. FWIW the other stuff felt pretty good, so there is that. :sunglasses:

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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! :slight_smile:

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. :+1:

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Thanks Greg! I am hoping I can keep recovering from these workouts. That is my only concern.

Wednesday Cardio
Weight 258


That’s it.

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Nice looking elliptical workout Shane. That 125 bpm is my favorite range…right in the sweet spot for fat burning.

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Nice job on the elliptical Shane! You did plenty of ellipting? :thinking:

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Thanks Greg! Mine too man. :blush:

:joy: I was ellipting everywhere. :joy:

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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. :man_shrugging:

10 Likes