Legs
Weight 250
Bike
10 minutes warm up
Leg Press
20 x 230
20 x 250
20 x 270
Hip Abduction
20 x 215
20 x 260
Hip Adduction
30 x 305
30 x 305
Seated calf raises
20 x 90
20 x 140
Squats (531)
TM 265
5 x 110
5 x 135
3 x 165
5 x 185
5 x 205
5 + 230 (8)
Lunges
30 per leg
Ab wheel
30,30,30,30
55 minutes
That’s it.
Looking damn good Shane. Great squat sets. Way to crush that rep goal on the last one! Yeah, you definitely have me beat on the ab wheel. Think I just puked while reading that. LOL 
Thanks Trent. I am doing the Ab wheel from my knees, I don’t do them from standing position.
Thursday Cardio
Weight 250
Elliptical
45 minutes
600 cals.
That’s it.
I hadn’t even considered doing it from the standing position. That sounds brutal! Nice job on the elliptical. Way to torch some calories!
I have never considered doing them from a standing position either, but I have seen people do that. Had to clarify.
Upper B
Weight 249
HS incline press
12 x 90 per side
12 x 100
10 x 110
XPload lat pulls
12 x 115 per side
10 x 135 1 side at a time
DB OHP
12 x 55
11 x 65
Chest supported DB Rows
10 x 85
10 x 85
Dips
20
18
Ab crunch x 180 pounds
30,30,30,30 lots of rest pause
Smith Shrugs (straps)
20 x 275
28 x 325
Seated DB Lat raises
14 x 30
14 x 30
Tricep rope
20 x 42.5
12 x 52.5
8 x 62.5
Rope Hammers
20 x 47.5
12 x 57.5
7 x 76.5
60 minutes
That’s it. Finally back in the 240s. Going out to eat with friends tomorrow. I don’t plan on going overboard but I doubt it will be within my cals unless I fast all day.
Whoooo hoooo!!! Nice job Shane! Great session as well. That was a fricking ton of work. Good luck going out to eat. Maybe just go to Taco Bell? 
Haha. No doubt. That guy was nuts eating nothing but Taco Bell for a month.
We are going out and eating Pho, which is new to me.
Pho? I tried Pho once. Shouldn’t burn you on the calories but it may burn your rear end. 
I had it at lunch at my old office in downtown Raleigh. Spent quite a bit of time in the bathroom for the remainder of the day. Hopefully your experience is better.
LoL. Yeah I am not sure what I am going to eat. My friend and his wife go here often so I will probably follow their lead.
Food looks good in the pictures.
Saturday Cardio
Weight 249
Peloton
Plan was to bump my normal 45 minute ride to a 60 minute ride and then I saw this 75 minute ride and said why not. Was tougher than it looked. Peddling for that long was a challenge. 9 minute zone 3 rides, followed by 3 minute zone 2 cool down.
Excellent job on that bike ride Shane. 75 minutes is a long time, at least to me. Way to get it done brother! My peddling fell off pretty sharply after 45:00 on my ride this week. Hope the Pho treats your right!
Good stuff, Shane. Wait till you’re my age and doc starts talking about “pre-diabetes” and you can’t even look at cake anymore. sigh
Thanks Trent. Yeah 75 minutes is a long ride on the bike. Obviously the intensity was not on par with a shorter ride but the overall distance and calorie burn was much higher.
Pho was ok. Nothing to write home about.
Yeah no thanks. If I can’t eat cake I will have to find a new doctor.
Upper A level
Weight 252 beers and Mexican yesterday
Smith BP
12 x 135
12 x 185
12 x 225
10 x 225
Assisted pull up machine
10,10,10
Nautilus Shoulder Press
16 x 70 per side
12 x 80
Ab crunch
125 reps x 18
30,30,30,20,15
Kroc rows
Amrap reps x 95 x 2 sets
23,20
Smith Shrugs (straps)
Amrap x 315 x 2 sets
26,30
Add 20 pounds
HS MTS bicep curls
Amrap x 40 x 2 sets
30,20
Add 5
That’s my hour.
I have come to the conclusion that doing 531 reps on BP is going to be tough on Mondays with the morning crowd. A lot of the people here are not newbies so I don’t expect the crowd to drop off much. The BP are all full on Mondays, as are the squat racks so swapping squats in won’t work either. Got a good workout in regardless. Had more of a pump than I have had in awhile. I guess all that sodium from chips and salsa and high rep work will do that.
Still a hell of a session this morning. Strong work on the smith bench and everything else. Maybe consider doing bench on another day of the week or at home if that’s an option? Yeah, that would drive me crazy if my gym ever gets that crowded. I really lucked out this morning. Today is a teacher workday so it was nice and spacious in there. Super sets galore! 
Thanks Trent. It is hard to go back to my home gym. I hate to say that but it really has been collecting dust. It wouldn’t hurt to put it through the paces every now and then though.
Tuesday Cardio
Weight 249
Elliptical
45 minutes
600ish cals
That is it. Damn it is cold this morning. Ready for winter to be over!
