Week 4 Day 4
Weight 249 woot
Bike 5 minutes warm up
Squats
5 x bar
5 x 95
5 x 135
5 x 185
3 x 235
1 x 285
Work sets
3 x 320
1-2 x 330 (2)
Deads
5 x 225
5 x 275
3 x 315
1 x 365 (DOH)
1 x 405(mixed grip)
Work sets
3 x 440 (belt, mixed grip no chalk)
1-2 x 450 (2)(same)
Ab Crunch Machine (HS MTS)
25 x 110
25 x 120
25 x 130
10 minutes stretching
10 minutes sauna
That’s it. Deads followed by heavy squats I am still not used to but I guess it will help me to be more prepared to do it all in one day at the meet. Regardless, they felt heavy. LoL.
8 Likes
TM79
February 28, 2025, 2:09am
2506
They felt heavy? They looked heavy, that’s for sure!
1 Like
Thanks Trent. Definitely felt that one. Still feeling it actually.
1 Like
Friday Cardio
6 Likes
TM79
March 1, 2025, 1:55am
2509
Into the 240’s!!! Great job man! Solid cardio effort today as well!
1 Like
Thanks Trent. Finally hit that woosh and my body let me finally get past the 250 mark.
1 Like
Week 4 Day 6
Weight 247
Warm up
Band pull aparts
Tricep extensions
DB Lat raises
10 minutes
Bench
Warm up
5 x 45
5 x 95
5 x 135
5 x 185
1 x 225
Work Sets
3 x 245
3 x 250
1-2 x 265 (2)
DB Rows
12 x 120
10 x 125
8 x 130
8 x 130
Machine Incline press
12 x 115
10 x 140
10 x 140
9 x 140
Lying DB Tricep extensions
12 x 35
8 x 40
7 x 40
DB Hammer Curls
12 x 35
12 x 40
12 x 45
Pull ups
5
5
60 minutes
That’s it.
7 Likes
That is a good amount of effort for 60 minutes, as always.
2 Likes
TM79
March 1, 2025, 9:00pm
2514
Man, that was one hell of a session! Just incredible numbers Shane! Losing weight and getting stronger. Doesn’t get any better than that!
1 Like
Thanks Trent! I am trying man.
1 Like
Sunday Cardio
5 minute warm up, with 5 minute cool down
Slow ride, again just turning some pedals and burning some cals.
6 Likes
TM79
March 3, 2025, 2:43pm
2519
Way to burn those calories yesterday Shane! Solid work and mucho calories torched.
1 Like
Week 5 Day 1
Weight 248
Warm up
Bike 5 minutes
Squats
5 x bar
5 x 135
5 x 185
3 x 225
1 x 275
1 x 315
Work set
1-4 x 335(2) ugly second.
Jokers (off schedule)
1 x 335 better rep
1 x 355
RDLs
5 x 225
5 x 275
5 x 325
4 x 335
4 x 345
Leg Extensions
12 x 60 per side
12 x 70
10 x 80
Ab crunch HS MTS
25 x 120
25 x 130
20 x 140
65 minutes
That’s it. Weights felt heavy today. Was hoping for a better showing and hitting at least 3 but the second rep was grindy and ugly. Took some jokers to get the extra reps.
8 Likes
TM79
March 3, 2025, 6:27pm
2524
Those sets still looked great to me.
1 Like
Just unbelievably strong sets on squats and deads Shane! Seriously impressive man!
RDL’s were strong looking too. Way to get after it!