Thank you. I am trying. 
Chest and back
Weight 252
Nautilus chest press
15 x 45 per side
12 x 90
12 x 115
10 x 115
Add reps
HS Low Row
12 x 90 per side
12 x 115
12 x 115
Add 10 per side
HS Inclines
12 x 90
11 x 115
7 x 115
Add reps
Cable single arm lat pull
12 x 57.5 per arm
10 x 72.5
10 x 72.5
Add reps
Pec Deck
12 x 205 pause at top
12 x 235
12 x 235
Keep working this weight
FacePulls/Push ups
25 x 42.5/15 x 3 sets
45 minutes
That’s it.
8 Likes
Looks like the upper body equivalent of your lower body session from the other day. Going to be feeling that one for sure. Way to get after it!
1 Like
Thank you Trent! Definitely felt like a good session. 
1 Like
Saturday Cardio
Weight 252
5 minute cool down
That’s it. Going to be a hot one down here in Georgia. Plan is to get as much pool time in as possible over the next couple of days. 
7 Likes
Great bike ride Shane! Hell of a pace for that ride! Hope you guys get some pool time in and enjoy the weekend!
1 Like
Back,Biceps, Abs
Weight Idk
Chest supported DB Rows
12 x 75
12 x 80 start here
12 x 85
10 x 85
Deads
5 x 225
5 x 275
5 x 315
3 x 345
1 x 375
1 x 405
Assisted Pull ups
12 x 110
12 x 100
Ab wheel is in hiding
HS MTS ab crunch/SS DB Curls
30 x 85/12 x 30
30 x 85/12 x 35
30 x 95/12 x 35
30 x 100/12 x 35
Rope Hammers
16 x 42.5
17 x 42.5
16 x 42.5
2 drop sets
60 minutes
That’s it. Definitely noticing some changes in body comp. It’s not drastic, but I am starting to see small changes. Win.
9 Likes
Awesome session today Shane! Man, those were some heavy deads! Guess I’ll just sit back with my bad back and watch you do those. 
Plenty of other good work too. Way to get after it brother!
1 Like
Thanks Trent. I haven’t really trained deads much here lately. 405 moved quickly so i haven’t lost much off what I was doing. I would like to do more of them but not sure it’s worth it.
1 Like
Shoulders/Triceps
Weight 254
Home Gym
Tricep band press down warm up
30 reps x blue band
FacePulls x 30 x black band
BPA x 30 x red band
Lat raises 12 x 15kb
High incline DB Press(powerblocks)
12 x 50
12 x 60
10 x 70
9 x 70
Lat Raises (powerblocks)
15 x 20
15 x 30
12 x 40
15 x 40 + partials
Incline Skullcrushers
15 x 70
10 x 90
10 x 90
Incline DB Rear delt
20 x 20
18 x 30
12 x 40
Tricep band press down
20 x green band x 6
26
Plate front raises
20 x 45
20 x 45
16 x 45 rest pause to 24
55 minutes
Gym didn’t open until 8 so I decided to do the home gym today.
Going to hit the pool, eat some burgers and hotdogs, and hopefully see some fireworks.
Happy Independence Day. All y’all come back with all your fingers tomorrow!
8 Likes
Heck yeah Shane! Nice garage session! Definitely going to be ripped for the pool after that one! I hear you on the deadlifts. I haven’t trained them heavy in years due to injuries and never plan to again. Still, to try them again after some time off and get 400+ that is damned impressive. Hope you guys have fun at the pool and enjoy the food and fireworks!
1 Like
Thanks Trent. We had a good time. Hated to come back to work today but at least it is going to be a short week.
1 Like
Solid work on that Peloton ride Shane. Good pace. At 5:39AM too? Ouch! Lol
1 Like
Thanks Trent. Yep, it was definitely an early ride. LoL
1 Like
Light Leg Day
Knee was more sore this week. Noticed on Saturday as I was walking to the pool. Probably a combination of a little heavier squats and leg press along with weighted lunges. Deads later seemed to add to it as well.
Going to take it easy today.
Leg press
20 x 210 x 2
Hip Abduction
30 x 220
30 x 235
Hip Adduction
30 x 305
30 x 305
Seated Hamstring Curls
20 x 95
20 x 95
Squats
10 x 135
16 x 135
25 x 135
Ab Wheel
25,25,25,25
BSS x BW
20,20,20
Matrix seated Calf raises
30 x 90
30 x 90
45 minutes
That’s it.
8 Likes
Light Leg Day he says… Nice session Shane. Good call on going lighter to help out with the knee pain. Widow maker sets like that one may not exactly help either but I’ll shut up now. 
1 Like
LoL. Well I didn’t leave the gym with my knee hurting any worse than I showed up, so that will be a win in my book.
1 Like
Then I’d call that a win too! 
1 Like
Chest and back
Weight 255
Nautilus chest press
20 x 45 per side
12 x 90
12 x 115
9.5 x 115
Add reps
HS Low Row
12 x 100
12 x 125
12 x 125
Add 10 per side
HS Inclines
12 x 90
9 x 115
7 x 115
Add reps
Cable single arm lat pull
12 x 57.5 per arm
12 x 72.5
12 x 72.5
Keep working this weight
Pec Deck
12 x 205 pause at top
12 x 235
12 x 235
Add plate
FacePulls/Push ups
25 x 47.5/15 x 3 sets
45 minutes
That’s it.
7 Likes