Solid work Shane. I’m impressed as hell with those bench sets. Tons more upper body work after that too. Way to knock all of that out!
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Thanks Trent. Bench felt heavy today. I was hoping for 8 but 7 was all I had.
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I’d be pissing my pants with 7x220. Usually get only a single at that weight. 
That’s some good weight on the pec deck. Good on the dips, too.
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Appreciate it. It’s a funky pec deck. I usually would be about 50 pounds lighter on a standard machine.
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I love those machines. Reminds me of the time I got on the treadmill in one of those hotels somewhere out west. I looked down and it said I had run 4 miles in 18 minutes. I was like, “man, I should try out for the Olympics!” 
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Yeah man, it is definitely like that sometimes. Haha
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Legs
Weight 246
Hip Abduction
20 x 250
20 x 265
Leg Press
20 x 230
20 x 250
Hip Adduction
20 x 280
20 x 295
Squats (531)
TM 225
5 x 95
5 x 135
3 x 145
3 x 170
3 x 195
3 + 220 (8)
Seated calf raises
20 x 90
20 x 90
DB RDL
15 x 90
14 x 95
30 minutes
20 minutes bike
7.9 miles
15 minutes sauna
65 total minutes
That’s it. Did leg day a day early as I have a big meeting tomorrow and not sure how the day will play out.
I cut out a lot of volume out of this leg day. Hopefully my knee likes that, but it was still sore from last weeks work.
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If you say so. Nah, you cut it out on the squats and then did everything else for 20 reps. Solid last set of squats BTW. That was super impressive. Tons of work in that session. I like the looks of DB RDL. Might have to try that at the gym. Great job!
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Thank you Trent. My knee doesn’t hurt much today so I think cutting the leg extensions and lunges out, along with keeping leg press lighter made a big difference. I’ll keep tweaking the workout and hopefully find the right balance of just enough.
I like the Db RDLs. Give them a go.
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Way to get after it Shane! That was almost half a mile more than me in only 30 minutes. 
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Thanks Trent. 
Upper B
Weight 247
HS incline press
12 x 90
10 x 115
7 x 125
V Grip Low Cables Rows
12 x 165
8 x 180
7 x 195
BB OHP
10 x 95
7 x 115
3 x 135
XPload lat pulls
12 x 90 per side
10 x 115
Decline BP
10 x 135
10 x 185
8 x 205
Smith Shrugs no straps
20 x 225
20 x 275
16 x 315
Rear delt cables
15 x 15
12 x 17.5
Low cable fly
10 x 17.5 per side
10 x 22.5
Push ups
25
20
54 minutes
15 minutes sauna.
Going to be coming in heavy tomorrow, company Thanksgiving lunch today.
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Solid work Shane. Lot’s of work in a short amount of time and very strong. I was particularly impressed at 3x135 on OHP. That is amazing to me. Good on y’all for having a Thanksgiving lunch at work. Hope it was a good time! 
Nice.
Thanks Trent. It’s such a tough lift to progress on. I probably need to do more of it but I usually end up dropping it when it starts bothering my shoulder. Food was great!
Appreciate it. Smith Shrugs are one of my favorite moves in the smith.
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Friday cardio
Weight Idk
Elliptical
45 minutes
Treadmill
15 minutes
Sauna
15 minutes
That’s it.
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Nice job Shane. That is literally the exact workout I wanted to do this morning but ended up writing a proposal for two hours this morning and didn’t make it to working out. Still did 50 push-ups and 50 squats in the bathroom before showering. Can’t keep a good man down. LOL Nice job brother!
BTW- Finally joined twitter today after all these years. Seems like voices from all folks are now allowed to be heard. Think I found you on there.
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