Great looking upper session Shane! Lot’s of solid sets in there. Way to get after it!
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Appreciate it. I am trying. 
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Saturday Cardio
Headed to the pool. You know it’s hot when you can smell the wood on you front porch cooking.
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Nice bike ride Shane! Good pace! Hope you guys enjoyed the pool today! We managed to get a little pool time in this evening after a brief storm moved out.
Since you have a nice truck I thought you might appreciate this story. Last night I went up to the bar at the front of our neighborhood to buy a pizza (and drink a few beers), The lot was full so I decided to park in the construction site next to the bar. The soil here is mostly sand but it was packed down pretty well for most of the way. The last 30-50 feet were very loose sand. I had never switched this work truck into 4WD before and evidently didn’t do it right. When I tried to leave I was clearly stuck and the whole bar was watching (pretty embarrassing) I could tell the truck was going nowhere so I locked it up and walked a mile back to the house. It poured down rain for an hour after that so I gave up until this morning. At 5:00AM I woke up and went back up there. I went up early as I was worried that the construction crew would show up today, see the signage that they put all over my truck, call the company and complain that I was stuck on their site (right next to the bar). Didn’t feel like dealing with that on Monday morning… 
Anyway, I admit to being an amateur at off-roading, but was pretty surprised about getting stuck in the sand when I had been out on the beach several times with friends in much less capable vehicles. It turned out that I was still in 2WD. Anyway, I went back up there and did the following:
Deflated my tires to about 15-20 psi
Properly switched into 4L
After that I hopped in and drove right out with no problem. My biggest question now is, if I was in 4WD and stopped in the loose sand like that would I have still gotten stuck? That’s an interesting one. My tires are not really off-road tires (and are fairly bald honestly) so I may have gotten stuck either way. So if having to deflate your tires to get out is the only way for me then I probably should avoid parking at the construction site in the future. 
Sorry for the long story in your journal but I know you have a nice truck and may have found this entertaining. The video that I saw on Youtube that really helped was this one. This guy was buried in desert sand and got himself out. Pretty impressive. (and very sorry if you don’t care about any of this) 
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Thanks Trent. It sounds like your night was a lot more interesting than mine.
Sand is definitely tricky in a pick up truck. Trucks are heavy and without any weight in the bed they tend to try to nose plow through it. Good idea to drop the PSI on the tires and get it in 4 wheel drive. Can’t say if you would have got stuck if you were in 4WD or not, it really depends on how deep and loose the sand is. 4LO is definitely a much different animal than 2WD though. Also depends if your truck has a limited slip rear end. Those help a lot, as do locking front hubs.
If you ever end up in a dually, those are even worse. I have seen a dually stuck in wet grass.
I almost got my truck stuck in sand. I parked nose down, into a ditch where my rear tires were almost off the edge of the road into a significant rut that had been made by other trucks trying to back out up hill. If I had pulled a foot further forward I would have been wedged nose down in that rut. Worse part is my winch would have done me no good because I couldn’t go forward. I ended up backing out of it, but the rut made it interesting. Glad I didn’t pull fully into it.
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Man, you know a lot more about all this than I do. Ha ha ha… I guess it’s just one of those things you have to do more of to learn more about. Yeah, I think it comes down to how deep and loose the sand is, like you said. In my yard I dug some post holes a while back and dug down about 4 feet and it is just sand forever. That sounds pretty wild about that ditch that you pulled into. Were you just off roading or trying to park there?
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I know very little more than you. . I used to go jeeping a lot though but that got really expensive. Especially when your trail jeep is also your work jeep.
No I was trying to park there. We go every year to this place. I will be back down there in September. If I remember I will take a picture.
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Back and Biceps
Deload
Chest supported DB Rows
12 x 75 per side
12 x 80
Deads (no straps)
5 x 225
3 x 275
2 x 315
1 x 365
Matrix Ab crunch /SS DB Curls
25 x full stack/12 x 30 x 2
Assisted pull up
12
12
Rope Hammers
25 x 35
20 x 42.5
DB Shrugs
30 x 100
30 x 100
Low to high face pulls
20 x 52.5 x 2
Headed to Gatlinburg on Thursday morning. Figured it was a good time to Deload. Also moved this workout up a day so I can still get in 3 lifting sessions and one cardio before I leave.
Nothing exciting, but got it done.
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Shoulder/Triceps
Deload
High incline DB press
12 x 55
12 x 65
Rear Delts, DB incline bench
12 x 25
12 x 30
Seated DB Front Raises
12 x 25
12 x 30
OH Tricep Rope
12 x 52.5
12 x 57.5
DB Lat Raises
12 x 30
12 x 40
Reverse Grip Tricep Press down
12 x 57.5
12 x 67.5
Bus driver x 45
12
12
Dips
12
12
Rear Delt Cable
12 x 10
12 x 15
25 minutes
Elliptical
20 minutes
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Couple of solid sessions there Shane. I almost missed the deload part as they didn’t read like deload sessions to me. Glad you’re deloading down to my working weights. Ha ha…
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LoL. Thanks Trent.
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Legs Deload
Weight 254
Leg press
20 x 250
20 x 250
Hip Abduction
30 x 220
30 x 220
Hip Adduction
30 x 305
30 x 305
Smith Squats
10 x 135 high bar feet close x 2 sets
Ab Crunch
25 x 80
25 x 80
Leg Extensions
20
20
Seated Calf Raises
20
20
Seated Hamstring Curls
20
20
Lunges
20
Stairs of doom
50 floors
That’s it.
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Nice looking deload session Shane. Still plenty of hard looking sets. Enjoy the DOMS!
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Thanks Trent. Luckily, no DOMs. Woot!
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Deload
Nautilus Chest Press
20 x 45 per side
12 x 90
Lat pulls
12 x 160
12 x 160
HS Incline BP
12 x 90 per side
12 x 90
Kroc Rows
15 x 100
Pec deck
12 x 205
12 x 205
Smith Shrugs
20 x 225
20 x 275
Incline Push up
20
Decline push up
20
Face pulls
25 x 42.5
25 x 42.5
Push ups
36
30 minutes
That’s it. Tomorrow morning I will hit the Peloton and then I hit the road until next Tuesday.
Hold down the fort.
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Nice last deload session. Hope you guys enjoy your trip! We are going to be in Asheville later next week so I’m also looking forward to some cool mountain air.
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Nice man. Let me know what you think about Asheville. We drove through there but it was really brief. Didn’t get to see much of any of it.
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My wife grew up there. It’s a pretty cool place. Lot’s to do. Obviously hiking, rafting, etc. Also a ton of breweries (including Sierra Nevada, my personal favorite). The Biltmore Estate is really cool to visit and the downtown area is also cool. There are tons of waterfalls that you can hike to within about an hour of there. Overall it is a cool town. A little heavy on the hippies, but a cool town.
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Thanks Trent. Sounds like a good place to vacation. Even with the hippies.
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Shoulder/Tricep
Nautilus OHP
20 x 45 per side
12 x 70
12 x 90
8 x 115
Rear Delt Cables
20 x 12.5
15 x 22.5
5 x 27.5
OH Tricep Rope
15 x 52.5
15 x 62.5
12 x 72.5
Cable Lat Raises
12 x 17.5
12 x 20.5
12 x 22.5
Reverse Grip Tricep Press
15 x 52.5
12 x 62.5
8 x 72.5
Smith Shrugs
20 x 275
20 x 325
20 x 375
DB Front Raises
12 x 25
12 x 30
6 x 35 plus partials
Dips
15
19
45 minutes
That’s it.
I need a vacation from my vacation. We did it all though. Water parks, go carts, mountain coasters, mini golf, pirate shows, and tons of food.
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