Think I saw you in a movie as the bad guys henchman. Looking great.
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The decline bench is the one exercise that’s always hurt my shoulder. Even after my replacement it still bothers me.
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I have always wanted to be a henchman. Appreciate it!
I didn’t realize you had a shoulder replacement. You are still moving some manly numbers in your pressing.
My gym has a good bench for declines. I have been on benches where after warm ups I decide to not continue the sets because the way the bench is bothers my shoulders.
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Left shoulders been replaced twice. Assorted replacement parts in the left hip and other places. I carry a card from the doctors to get me through metal detectors. Just like NAPA parts. Replacements better than the original.
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Back,Biceps, Abs
Weight 262
HS ISO lateral Low Row
12 x 90 per side
12 x 115
12 x 135
15 x 135
Swap to Krocs or back to chest support
Rack pull (at bottom of knee 14)
12 x 225
12 x 275
12 x 315 hamstring twinge
Back extensions
12 x BW
12 x 45
Matrix Ab/DB Hammer Curls
40 x 195/12 x 55
40 x max/12 x 55
50 x max/12 x 55
Bump curls
Assisted Pull ups
12 x 85
12 x 85
14 x 85
Bump
Reverse Grip EZ Curls/Smith Shrugs
12 x 90/20 x 315(strapped)
12 x 90/20 x 315
12 x 90/20 x 315
Swap out for DB Curls
55 minutes
That’s it. Tried to do exercises I knew wouldn’t bother my hamstring much. Rack pulls, while easier than loaded back extensions, still were iffy. I knew the bracing on chest supported DB rows would hurt.
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Nice session Shane. Sorry the hamstring is still bugging you. I might have skipped rack pulls and back extensions. Hopefully it gets better soon. Still a heck of an effort!
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Looking strong!
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Thanks Trent. Yeah, I tried keep the rack pulls higher than normal to keep the hamstrings out of it but they still wanted to hop in and help when the weight went up.
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Thank you!
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Shoulders/Triceps
Weight 262.4
3871 Cals burned
3599 cals
P 219
C 387 Alfredo
F 146
BB SOHP
8 x 65
8 x 85
8 x 105
8 x 125
5 x 145
14 x 105
Rear Delt cables LF single stack
12 x 22.5
12 x 27.5
7 x 30
11 x 30
Get reps
OH Tricep Rope
12 x 75
10 x 82.5
12 x 82.5
Get reps
DB Lat Raises
12 x 45
12 x 50
12 x 50
Bump
Front Plate raise
20 x 55
22 x 55
25 x 55 rest pause to complete all reps
Dips
20
34
Face Pulls
25 x 35
25 x 42.5
25 x 50
50 minutes
Decided to do BB SOHP to see how it felt. Definitely stronger than I was.
7 Likes
I’ll say! 
Nice job! Very strong looking session across the board. I thought about you as I squeaked out a set of 15 dips this morning…
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Thanks Trent. I was surprised to hit 5 x 145 after doing that set of 125. It has me tempted to go and try 531 again and see how heavy I can get my SOHP but the more I think about it, the more I know better. LoL.
Great job on the dips!
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I think with the way things are going you will see some improvements no matter what program you’re running. If 531 aggravated your joints though, that may remain.
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Thanks Trent. Main thing I don’t really want to be pushing triples and singles. Going to keep working in the 8 to 12 rep range but it was fun trying the BB SOHP to see if I could get 8 at 145.
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Great ride Shane! Excellent pace! Hopefully you guys are out of the storm path there.
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Thanks Trent. We are way north, up above Atlanta. We will see the very edge and a little rain tonight. Not much going on up here.
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Nice shoulder work.
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Appreciate it!