Mad props on that row. 35 minutes of rowing is an eternity. LOL. Great job!
Hoping for the best for all of us man… If people can’t see how badly things are going now there is no hope…
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Lot of work right there.
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Thank you Trent! Rowing for distance/time definitely takes some fortitude. I need to do more of it.
Looks like my state did well with the governor. Still waiting on the senate. 
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I am trying. 
Crossing my fingers too man. That would sure help.
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Legs
Weight 248
Hip Adduction
20 x 230 (new machine)
20 x 245
20 x 260
Hip Abduction
20 x 230 (new machine)
20 x 245
30 x 260
HS ISO Leg Extensions
20 x 105
20 x 105
Squats (531)
TM 225
5 x 95
5 x 135
3 x 145
5 x 165
5 x 185
5 + 205 (10)
Star Trac leg press (feet high)
20 x 205
20 x 205
Linear Hack press
20 x sled
20 x 90
DB RDLs
20 x 75s
20 x 75
Seated calf raises
15 x 90 pause at top
15 x 90
Ouch
Decline sit ups
15
15
15
Ab crunch machine
20 x 100
20 x 125
20 x 150
Lunges
BW x 30 per leg
60 minutes
That’s it. Knee was a little sore. Got a hot pain in my left knee today on my top set of squats. Not sure what that was about.
8 Likes
Good looking leg session today Shane. Again, that was a lot of work in 60 minutes. Looks like you kept the volume down on squats. Weird about the hot pain in your knee. Not sure what that indicates. Hopefully it goes away quickly. I think that over time, lower volume will help out a lot.
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Thanks Trent. I think it just means I am old. 
Thursday Cardio
247 I am with you Trent!
Elliptical
35 minutes
500 ish cals
15 minutes sauna.
That’s it.
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Good job on the elliptical Shane. Nothing wrong with that at all. I always forget my gym has a sauna. It’s hidden way back in the locker room so I always forget about it. Usually I figure I don’t need to sweat anymore because I’m already drenched. 
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Thanks Trent. Yeah, the sauna after working out definitely brings the sweat! I don’t mind it. I go straight from there to the shower and it is actually pretty relaxing.
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Upper B
Weight 248
Smith UH barbell rows
12 x 185
12 x 205
12 x 225 pause rest at bottom
12 x 225
HS incline press
12 x 90
10 x 115
8 x 115
Rear delt cables
12 x 15
15 x 15
Nautilus XPload lat pulls
10 x 115 per side
9 x 125
CGBP
12 x 135
10 x 165
5 x 185
HS MTS Bicep curls
12 x 50
11 x 60
BB OHP
10 x 95
4 x 115
4 x 115
Plate Raise
12 x 45
12 x 45
Push ups
20
20
Ab crunch machine
15 x 160
10 x 200
DB Lat raises
10 x 35
14 x 35
Pec deck
15 x 190
12 x 220
61 minutes
That’s it.
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Solid work Shane. Seriously, just an absolute boatload of lifting. Very strong sets.
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What’s this stand for?
Training Max. It’s the number I set my work sets off of for 531.
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Thank you Trent. I am trying.
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Sunday
Weight 247
Peloton
45 minutes zone ride
12 minute warm up
1 minute cool down
High zone 3 low zone four for 4 and 5 minute intervals.
That’s it.
UGA won the east and looks like we will meet LSU in the SEC championship. Should be a good game.
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Solid work on that Peloton ride Shane. Looked like a damn good one. Glad UGA has done so well. The Heels have done pretty well for us but they are like a JV team compared to you guys.
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Thanks Trent. Don’t be so hard on the Heels. They could win the ACC this year.
Upper A
Weight 247
BB Bench press (531)
TM 240
15 x 95
5 x 135
3 x 170
3 x 195
3 + 220 (7) 1RM 264
Chest supported DB Rows
10 x 90
10 x 90
HS Shoulder Press
12 x 45 per side (warm up)
6 x 70
12 x 90
6 x 100
HS fixed Lat pulls
10 x 220
11 x 220
Seated DB shrugs(lean forward hold at top)
12 x 85
12 x 85
Bump to 90
Hammer Curls
12 x 35
10 x 40
Dips
16
16
Pec deck
12 x 235
12 x 250
Bump
Rear machine fly
15 x 115
12 x 145
Ab wheel
25
25
60 minutes
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