Week 3 Day 1
Weight 256
Bike 5 minute warm up
Ab crunches
30 x 125
25 x 145
Squats
5 x bar
5 x 95
5 x 135
3 x 185
2 x 225
1 x 255
1 x 280
Work sets
4-6 x 300
5 x 300
5 x 300
6 x 300
Deads
3 x 235
3 x 285
3 x 325
1 x 375
Work sets
3-6 x 415
6 x 415
5 x 415
60 minutes
Tough workout.
Now that’s an understatement! Nice work.
Thanks Sven!
Serious squats and deads there Shane! That is super impressive man! The bread pudding looks good but you’d need a lot more than that to top me yesterday. 
Thanks Trent. At least we are eating good.
Nice job on the elliptical Shane! Solid calorie dump! 
Thanks Trent!
Week 3 day 2
Weight 252
Warm up later raises x a bunch
BP
5 x bar
5 x 95
5 x 135
3 x 185
1 x 225
Work sets
4-6 x 240 x 3 sets
6 x 240
5 x 240
4 x 240 last rep with good pause
DB Rows
10 x 110
8 x 115
8 x 120
Lever incline chest press
12 x 115
12 x 140
6 x 165
Lat pulls (wide straight bar)
12 x 130
8 x 160
6 x 180
Rope Triceps
12 x 120
12 x 130
12 x 140
Rope Hammer curls
12 x 110
12 x 120
12 x 130
60 minutes
Man, that was one heck of a solid session Shane! Very impressive on the bench press, followed by nothing but strong work. I was just thinking what a PITA it would be to go pick up a 120 lb dumbbell and bring it to the bench and back. Never mind actually doing the rows.
Hey thanks Trent. Luckily the DB rack is really close to the benches.
Thursday Cardio
Weight 250
DB Lat Raises
20 x 15
15 x 20
15 x 25
12 x 30
12 x 35
8 x 40
8 x 40
Rear delt DB fly
20 x 20 x 3
10 minutes
Elliptical
40 ish minutes
600 cals
10 minutes sauna
That’s it. Thought I might bump the 240s today but not there yet.
Don’t know if I’ve ever seen a workout consisting of only lat raises and flies. I guess there was that little 40 minute elliptical in there too. 
I have noticed my shoulders going away so I need to do something about it. LoL
Going to add in some lateral raises, etc to warm up prior to my cardio days. 
Keep a lid on weekend carbs then it’ll be yours sir! Trending nicely!
Thank you. Going low carb has definitely helped. 
Week 3 Day 5
Weight 250
Bike 5 minutes
Squats
5 x bar
5 x 95
5 x 135
5 x 185
3 x 240
1 x 280
Work set
4-6 x 300 x 1
6 x 300
RDLs
5 x 225
5 x 275
5 x 315 + 3 mixed grip (8) total
Ab crunch machine
30 x 205 (max)
35 x 205
40 x 205
45 minutes
That’s it. Short and sweet today. Program called for only squats and deadlift variation but I felt like some abs worked well in there too.
Some kind of meat, and a bunch of broccoli. All cooked on a blackstone.
Great looking workout Shane! 6x300 on squat is just comic book numbers to me. 
Nice and strong on the RDL’s too.
That lunch looks delicious! Much healthier than the Chick Fil A #1 with an ice cream cone that I just crushed… 
I didn’t know you had a Blackstone? I got one for Christmas. Seasoned it last weekend but haven’t cooked on it yet. How do you like yours?
Thanks Trent. Squats are definitely improving. 
We have a Blackstone at work, and we use the heck out of it. We make burgers, chicken thighs, sausages, etc for lunch. Use it like a glorified microwave to heat up left over BBQ, etc. to add a little char to it. Breakfast is where they really shine. Bacon on one is about as good as it gets.
I actually picked up a 4 burner at Costco last week that is still in the back of my truck, waiting for some warm weather to unload and move it to it’s new home on the back porch. Hoping to knock that out this weekend.
Youtube has a TON of videos on it. Blackstone Betty is a good follow.
