Yep, okra. They were delicious. The greens are good with pepper sauce. 
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Thanks Trent. Yep Boone was beautiful. We actually stopped otw home to stay another night. Such a great part of the country.
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Upper A level
Weight
251
Ab Wheel
25,25, Gym Fire alarm goes off.
Alternate Gym
Ab Crunch machine
25 x 170
20 x 185
20 x 200
Pendlay Rows
6 x 135
6 x 165
6 x 195
6 x 225 x 3
Add reps
BB SOHP
12 x 65
12 x 95
8 x 105
8 x 105
Switch to 531
Assisted pull ups
12,12,12
HS Inclines
12 x 90 per side
12 x 105
7 x 105 + partials
Add reps
Ez Curls
12 x 60
10 x 80 (70 in use)
10 x 80
Add reps
Seated DB Lat Raises
12 x 30
10 x 35
11 x 35
Add reps
60 minutes
Back from Vacation. Gained some pounds, as to be expected. 7 minutes into my workout my gyms fire alarm went off. Went to an alternate gym to finish off my workout. Skipped the sauna because this gyms sauna is not hot enough.
As of today I am officially no longer natty. I started taking testosterone, 140 MG a week divided by 3 injections per week. I am also taking some other things to help as well. Any specific questions feel free to ask. I went through Marek Health. So far it seems good but I really don’t have anything to compare them to.
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Anxious to hear how it works for you
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Glad you guys enjoyed your trip. That sucks about the fire alarm. I could see how that would put a damper on your session. 
Glad you were able to get over to another gym to finish up. Interested to hear how the T works for you. It’s funny, I was just considering taking creatine but decided against it. Lol
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I am too. My test was around 320 so I am hoping it makes me feel less run down.
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Have you ever had it checked in years past?
Fire alarm was crazy. I was 7 minutes into my workout when it went off. The screen for the fire system is close to the front door and I peaked at while walking out and it said water flow on it. When I got outside you could smell a slight plastic burning smell. Idk. Sounds like there might have been an actual small fire somewhere in the building.
Creatine is probably the best supplement you can take. It actually has cognitive benefits as well. I take it. It’s cheap and has no harmful side effects except it could cause you to lose hair. My hair is gone so I don’t worry about that.
2 Likes
Yeah, it was actually in the high 200s prior, but I had dieted down to being pretty lean when I had it checked.
I will be getting it checked again here soon to see how the meds are working.
2 Likes
Legs B
Weight 250
Leg Press
3 second negative
12 x 290
12 x 330
12 x 370
Add plate
Seated calf raises
12 x 175
12 x 175
Add 10
Matrix Ab Crunch
Full stack 30,30,40
Sled push
50 feet x 4.25 plates
50 feet x 5.25 mm plates
50 feet x 6.25 plates
Lunges
50 per leg
Seated leg curls
12 x 110
12 x 140
12 x 140
Add plate
Leg Extensions
20 reps x 3 sets
45 minutes
That’s it.
8 Likes
Great looking leg day Shane. Just tons of solid work in there. That’s funny about the creatine causing hair loss. If there is one thing I have plenty of, it’s hair. Might have to rethink that… 
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Thanks Trent. From everything I have heard about creatine it is positive, proven to actually work, and cheap.
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Solid work on that bike ride Shane. Much faster than I was the other day. Way to get it done brother!
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Thanks Trent. It’s all relative man. 
like the rower I am taller and heavier.
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Upper B
Weight 249
Nautilus BP
12 x 45 warm up
12 x 90
11 x 115
10 x 115
Add reps
UH Lat Pulls
12 x 160
12 x 190
12 x 190
Add plate
HS double crunch
30 x 100
20 x 110
16 x 110
16 x 110
Add reps across
Like this machine. All Ab machine done here
High incline DB Press
12 x 50
12 x 55
12 x 55
Bump to 60
Chest supported DB Rows
12 x 75
12 x 80 slight rest pause at 10
10 x 80
Add reps
Smith shrugs(strapped)
15 x 345
14 x 395
16 x 395
Add reps
Cable rear delts
20 x 10 per side
20 x 12.5
10 x 15
Tricep OH Rope
12 x 50
12 x 65
12 x 65
Add plate
Rope Hammers
12 x 50
12 x 57.5
12 x 57.5
Add plate
60 minutes
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Nice one today Shane. Tons of good work. Looks like we both hit up some superset of tricep rope extensions/rope bicep curls. Love that combo. Way to get it done!
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Thanks Trent. I am trying.
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Saturday
Peloton
Upper A level
Weight
Unknown
Ab Wheel
25,25, 50
Kroc Row
20 x 85
18 x 95
22 x 100
Dropped BB SOHP. To hard to get a rack in the mornings
HS ISO lateral OHP
12 x 45 per side warm up
12 x 70
12 x 90
12 x 90
Bump 10 per side
Assisted pull ups/SS push ups
12 x 100/20
12 x 100/20 triceps are toast
12 x 100/18
12 x 100/16
Drop to 90
Ez Curls
12 x 70
9 x 80
7 x 80
Add reps
Seated DB Lat Raises
12 x 35
12 x 35
Add reps
60 minutes
That’s it. Didn’t weigh in this morning. I know I am coming in heavy with the Father’s Day eats.
9 Likes
Tuesday Cardio
Weight 251
Stairs of doom
100 flights
22:30
5 minute cool down
Matrix Rower
2500 meters
11:33
15 minute sauna
That is it. Torching some cals.
6 Likes