Saturday Cardio
5 minutes cool down.
5 minutes stretching
That’s it.
When I get back plan is:
Monday Lower
Tuesday AM Peloton, Lunch Abs, stretching, sauna
Wednesday Upper
Thursday AM Peloton, lunch abs, stretching, steam room
Friday Fullbody
Saturday AM peloton, PM something outdoors with fam
Diet, back to lowish carbs, lots of protein, moderate fats, no boxes, bags, or barcodes while eating as much single ingredient foods as possible.
Headed to the beach!
Nice pace on that Peloton ride! Sounds like a good plan for when you get back. I know you’re not bringing your bike to the beach but maybe you can rent a beach cruiser and do about 50 miles instead. 
Enjoy your vacation! 
Sunday
Cardio
Back from the beach. Gained 5ish pounds. Idk if I am going to be able to do my lunch stretching and sauna this week. Too many people missing from work.
Hilton Head was beautiful, ate a bunch of good food and enjoyed perfect weather.
Wife and I on the beach.
Looking good, my man!
Nice to see you back at it, too.
Thanks Sven.
Good to be back.
Legs
265.8
Squats
3 x bar
3 x 95
3 x 135
3 x 185
3 x 225
3 x 275
Hamstring Curls
10 x 125
10 x 140
10 x 155
Leg Extensions
12 x 50 per side x 3
Ab crunch machine
20 x 215 x 3
22 minutes
Stretching
10 minutes
That’s it. Everything felt heavy. Woke up at 1:30 not feeling 100 percent. Kind of sick to my stomach, must of been something I ate.
Great pic of you and your wife. You guys look great! Glad you had a good time at HHI. It really is an awesome place.
Good job on the Peloton ride and a nice leg session as well. You still got in some very respectable work, even with the stomach issues. I’m dealing with that too. Saturday night we were at a surprise birthday party for one of our friends and something hit me like a ton of bricks. I calmly walked up to my wife and said, “Hey, we need to go. Now.” And she is the last person you want to be with in one of those situations as she insists on saying good bye to everyone… 
Long story short, I barely made it back to the house before “the eruption”. 
Thought it was feeling better by last night and then woke up this morning feeling sick to my stomach. Who knows… Hopefully it will resolve in the next day or two. Until then I guess I’ll try to be thankful for the unintentional weight loss.
Thanks Trent. Agree, HHI is very nice. We did an alligator tour this time instead of the dolphin tour. Definitely suggest that over the dolphins. LoL.
That sucks about your stomach. 
Glad you made it home though! That could have got ugly. 
Decided I needed sleep more than cardio this morning. Feel like it was the right call. I feel a lot better at work today.
Weighed in 263.4
Some days are just like that. Glad you got the rest that you needed. 
Yes they are. As long as I don’t make it a habit. 
Upper
263.6
Ab crunch machine/DB Curls
25 x 215/10 x 30
25 x 215/10 x 35
25 x 215/10 x 40
HS MTS shoulder press
Blood flow. Shoulder still hurts 
10 x 20 per side
20 x 20
20 x 30
20 x 40
Smith Rows
8 x 225
8 x 245
10 x 275
Chest fly (cables)
16 x 20
15 x 25
10 x 30
Lat pull down D Handles
14 x 70
10 x 90
8 x 100
OH Tricep Rope
20 x 42.5
20 x 50
17 x 57.5
Cable Hammer Curls
12 x 50
10 x 57.5
8 x 65
45 minutes
Good looking upper session Shane! Sorry the shoulder is still bugging you. I wonder if switching to neutral grip might help? Still a good looking session. Strong sets across the board. Way to get it done man!
Thanks Trent. Unfortunately pressing is painful. Doesn’t really matter about hand position. Only pressing that I can do for any decent weight is BTN pressing right now.
Odd, but true. 
Thursday Cardio
Weight 265
5 minute cool down.
Woke up late today. No excuse for it. Got to do better next week. Get back in the groove.
Sorry to hear about the shoulder. That is wild that BTN press is the only thing that isn’t painful. Seems very counterintuitive but I’m not a doctor.
Good job on that Peloton ride this morning. I was short on time too so I feel your pain. We will do better next week.
Thanks Trent. It seems it is the front, top, of my right delt giving me grief. Any pressing on the front side of my body bothers it. BTN, guess it puts my shoulder in the right position to not hurt.
Thanks man. Next week, back on track.
Saturday Fullbody
Weight 262.6
Deads
5 x 225
3 x 275
3 x 315
3 x 365
3 x 405
1 x 455
Box Squats
5 x 135
5 x 225
5 x 275
4 x 315 knee twinge stopped at 4
Cable flys
20 x 22.5
16 x 27.5
13 x 32.5
Lat pulls mag medium
12 x 140
10 x 180
10 x 200
Cable laterals
20 x 15
15 x 22.5
10 x 25
Low cable rows
12 x 160
12 x 180
11 x 200
That’s it.
Nice pulling.
Thanks Sven!
