Some serious shrugs there.
2 Likes
Thanks. The smith machine makes them lighter than a straight bar.
Wednesday Cardio and Abs
Weight 258
Ab Crunch
30 x 170
30 x 180
30 x 190
30 x 200
30 x 200
Elliptical 45 minutes
600 ish cals.
That’s it.
7 Likes
Nice ab crushing and then a solid cal dump on the elliptical!
2 Likes
Thanks Trent. 
1 Like
Legs/Forearms
Weight 257.8
Leg Press
3 second negative
12 x 295
12 x 335
12 x 350
Hip Adduction
30 x 330
20 x 350
Hip Abduction
20 x 265
20 x 280
Smith Squats
12 x 135(1620)
12 x 185(2200)
12 x 225(2700)
10 x 250(2500)
10 x 250(2500)
20 x 155(3100)
14620
Wrist Curls (EZ Curl bar)
10,11,12 x 60 front
15,16,18 x 60 behind back
Seated Calf Raises
12 x 80 per side
15 x 80
Farmers/Lunges 5 sets
80 feet x 90DBs/10 per leg
Plus another 200 feet getting DBs out and putting away
64 minutes
I liked that workout. Haven’t done farmers in a long time.
8 Likes
Good Lord! That was a heck of a session! Definitely continuing with the strong week I see. Strong work on leg press and Smith squats. Those Farmers lunges look good too with 90 lb DBs?!?!?
1 Like
Thanks Trent. Only the farmers walks were done with 90 pound DBs, the lunges were done body weight. I would love to doing lunges with 90 pound DBs though!
1 Like
I was thinking, “I’ll have what he’s having.” Thanks for the clarification! 
1 Like
Haha! I hear ya.
1 Like
Chest
Weight 258.2
Steps
17,946
Cals burned per Apple Watch
4207
Cals 3229
P 222
C 326
F 125
Nautilus chest press (seat at 4)
20 x 50
12 x 100
12 x 127.5
14 x 127.5
Bump weight 5 per side
Pec Deck
12 x 235 pause at top
12 x 260
18 x 260
Bump
Decline BP
12 x 145
11 x 195
11 x 195
Add reps
HS Double Crunch
25 x 70
25 x 80
25 x 90
25 x 100
Decline Push ups
25
20
16
12
45 minutes
Going to start keeping cal and macros and daily steps in here as well.
8 Likes
4,207 Cals? Holy crap! 
I know you’re a bigger guy and burn more calories but wow! I may have topped 4,000 cals maybe 5 times in the last few years. Those are days where I did a long workout in the morning and then hiked like 5 miles or something in the afternoon. Very cool.
Good session today. Very strong on the decline bench. Solid numbers on the decline push-ups as well. Great work! Just for fun I looked at my macros from yesterday and it is pretty damn carb heavy. 
1 Like
I have averaged over 4K on my apple watch all week. Monday was 4061, Tuesday was 4024, Wednesday is 4258, etc.
Long term dieting and me missing part of my thyroid has really slowed my metabolism down though. If I was actually burning that many cals I would be dropping pounds a hell of a lot faster than I am now. LoL.
I love carbs. I can’t believe I went keto for almost a year.
5 Likes
Sunday Cardio
Weight 262 went out to eat Mexican last night
Cals and macros. Idk. A lot. Also a lot of sodium
Peloton
5 minute cool down.
Decided to take yesterday off. Legs were toast from those squats on Thursday. Still walked 14k steps though.
Off to church and the pool weather permitting.
7 Likes
Great looking bike ride Shane. Seriously good pace on that one. Hope you were able to get to the pool after church!
1 Like
Thanks Trent. Made it to the pool. Thank god, the heat index here was over 100. 
1 Like
Back,Biceps, Abs
Weight 262.6
Naval 40.5 (goal 38.5)
BP 110/70 good to go
Cals 3820
Carbs 425
Protein 224
Fat 115
Chest supported DB Rows
12 x 85
11 x 95
11 x 95
Get reps
Matrix Ab/DB Hammer Curls
30 x 175/12 x 45
30 x 185/12 x 45
30 x 195/12 x 45
Bump
Assisted Pull ups
12 x 85
12 x 75
11 x 75
Add reps
Reverse Grip EZ Curls/Smith Shrugs
12 x 70/20 x 315(strapped)
12 x 80/15 x 365
12 x 80/15 x 405
BB Back Extensions/DB Curls
12 x bar/12 x 30
12 x 95/12 x 30
12 x 135/12 x 30
12 x 135/12 x 30
Bump
55 minutes
I was talking to my wife this weekend about working out, weight loss, etc. She asked me if I had taken any before and after TRT measurements and I admittedly hadn’t.
I went back and looked in notes on my phone and the last naval measurement I found was in January at 249 pounds. My naval was 42.5 then. This was after bloating up during Christmas meals and beer drinking watching football but it was also 13 pounds lighter than I am now. Naval is down 2 inches. That’s moving in the right direction.
Arms I know have grown. I always had a hard time getting much over 16” and cold measurements today was 16 3/4.
Shoulders, chest, definitely seeing changes.
The scale isn’t telling the whole story, but I’m still fat. LoL.
Still waiting on labs.
8 Likes
Good to hear!
1 Like
Great pull session Shane. Solid sets/weights across the board. Glad you are down in the naval measurement!
1 Like
Appreciate it. 
1 Like