Monday Legs
Weight 266
Box squats 14”
(65 % of 365)
5 x bar
5 x 95
5 x 135
5 x 185
5 x 5 x 235
Lying leg extensions
12 x 120
12 x 140
9 x 155
Seated Calf raises
20 x 90
20 x 115
20 x 140
Leg extensions
20 x 50 per side
20 x 60
16 x 70
Ab crunch HS MTS
25 x 110
20 x 120
12 x 120 Ab cramp
Walking lunges
15 per leg x 3 sets
10 minutes Sauna
Sorry to hear about you having to pull out of your meet, but it definitely makes sense given what you are dealing with. For what it’s worth, I have really enjoyed the bodybuilding style training. Don’t get me wrong, lifting heavy is fun, but being injured is not fun. 
Good looking session yesterday and a nice Peloton ride this morning. My guess is you will be dropping pounds pretty quickly. Way to get after it brother!
Thanks Trent! It is what it is. 
On to the next one.
I agree, I enjoy bodybuilding training too.
Upper
Weight 266
HS Wide Press
12 x 25
12 x 45 start here
12 x 70
12 x 70
Barbell Row Smith Machine
12 x 135
12 x 185 start here
12 x 225
12 x 275
Seated DB OHP
12 x 20
12 x 22.5
12 x 25
12 x 30
Pull ups
5 x 4 sets
Tricep OH Rope
20 x 80
20 x 100
10 x 115
9 x 115
Pec Deck
18 x 135
13 x 135
12 x 135
Seated DB Bicep Curl
8 x 30
8 x 35
8 x 40
DB Lateral Raise
20 x 20
20 x 22.5
20 x 25
That’s it.
Nice to see you back at it!
Thanks Sven!
Thursday
Ab crunch
25 x 205 X 2
FacePulls
25 x 53 x 4
Bike
30 minutes with 5 minutes cooldown
12.10 miles
425 cals
10 minutes stretching
Solid upper session yesterday and then a nice cardio/mobility session today. Man, I wish our gym had the HS wide press machine. I miss that one… Way to get after it Shane!
Thanks Trent. It felt good to press something yesterday. Still twingy but getting better.
Lower 2
Weight 266
Deads
5 x 225
5 x 275
5 x 315
5 x 365 x 4 (70 ish % of 505)
Belt Squats
10 x 135
10 x 180
10 x 205
10 x 230
Decline Sit ups
20
3 serious ab cramp. Ouch
Glute Ham Raise
8
8
8
Hip Abduction
30 x 200
40 x 200
50 x 200
55 minutes.
Anyone else having this “reply” button damn near impossible to use on our phones? I can type or copy paste, and then it won’t scroll to the bottom so I can hit “reply”. Freaking frustrating.
Solid session man. Seriously impressive deads and belt squats. Sorry about the ab cramp and that’s weird about the reply button (works fine on the laptop). Sometimes people shouldn’t try to fix things that aren’t broken I guess…
Thanks Trent. Ab cramps are brutal. I hate it when I miss training them for a week because I always get them when I come back to them. 
Yeah, Idk what is up with my phone issues. It is a real PITA though.
Upper 2
Football Bar
5 x bar
5 x 95
5 x 115
5 x 135
5 x 155
Low cable rows
8 x 200
8 x 210
8 x 220
14 x 230 (PR)
Single Arm Low Cable Fly
10 x 20 x 4
Smith BTN Press
20 x 65
12 x 85
12 x 105
12 x 125
Ez Bicep curls with Bicep Blaster
12 x 60
8 x 70
8 x 80
Tricep extensions OH and regular with black band
100 ish reps
High Cable Chest fly
12 x 40 per side
16 x 60
10 x 70
50 minutes
That’s it. I am able to do BTN presses. Most of my shoulder pain is in my front delt. I tested incline BP today with the bar and realized that one is out for awhile. Sucks because I WAS making great progress with that one.
I read that and thought what do vegans have to do with it? Then I noticed the spelling. Good grief I am getting old.
Haha. That’s funny!
Sunday Cardio
Weight 265.0
I am out of shape. Avg HR was 131 for an endurance ride. 
Oh well. Lots to improve.
Good looking session over the weekend and a nice Peloton ride. Sorry the shoulder is still bugging you. At least you are finding some exercises that don’t aggravate it. I say that was still a good pace on the Peloton. Keep at it and you will get it back. 
Congrats on 3K for the year! 
Thanks Trent. Yeah, shoulder sucks right now.
Doing what I can man. Upper body days are kind of a shit show right now.
Thanks for the congrats on the 3K. Didn’t even realize that. 
Monday
Lower 1
Weight 264.8 Woot, didn’t gain weight over the weekend. Win.
20" Box Squats
5 x 45
5 x 95
5 x 135
5 x 185
5 x 225
6 x 275 x 3 (75% of 365)
Seated Calf Raises
20 x 115
20 x 140
20 x 165
Lying Leg Curls
12 x 140
10 x 155
8 x 170
Leg Extensions (Iso Lateral)
20 x 60 per side
20 x 70
12 x 80
Ab Crunch Machine
25 x 215(Max)
30 x 215
40 x 215
Walking lunges
20
20
That’s it.
