Damn! 19 mph! Nice pace Shane! Don’t think I could go that fast unless I was going downhill. 
1 Like
Thanks Trent.
Pull
Weight 264
Chest supported DB Rows
15 x 75 bicep still giving issue, keep light
15 x 75
15 x 75
Smith shrugs
20 x 275
30 x 275
40 x 275
HS Double Crunch
40 x 70
50 x 70
51 x 70
Assisted pull ups
12,20,19
Chest supported single arm cable Lat pulls
20 x 42.5 per arm
15 x 50
12 x 57.5
Back extensions
BW x 15
70 x 12
12 x 90
FacePulls
100 reps
50 minutes
That’s it. Between knee, elbow, and shoulder pain my workouts are beginning to be pretty boring. It beats doing nothing at all though.
7 Likes
Good job on that one Shane. Solid reps despite all the aches and pains. Sorry to hear the bicep is hurting. I seem to recall that those heal pretty quickly though. It looks like you have a lot of things bothering you right now. Maybe you should switch it up or lower the volume? It definitely didn’t look boring to me though. 
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Thanks Trent. I did switch up to a push pull legs routine from a body part split last week. This did lower volume. Unfortunately my elbow and shoulder issues followed me into this new push pull legs routine. I think with this lower volume it will eventually get better. My knee issues is just being an old athlete. I played a lot of sports when I was younger and have wrecked motorcycles as well. My knees have little to no cartilage left in them so even things like heavy deadlifts can cause me a lot of pain. Which honestly I think was the real culprit for my knee pain this weekend and not the yard work.
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Friday Legs
Weight 263
Bike warm up
5 minutes
Leg press
20 x 230
20 x 250
20 x 270
Hip Abduction
20 x 265
20 x 280
20 x 295
Seated calf raises(slow with pause)
20 x 115
16 x 135
17 x 135
Hip Adduction
20 x 285
20 x 295
20 x 305
Squats
5 x bar (low bar)
5 x bar (high bar feet together)
5 x 95 LB
5 x 95 HB
5 x 135 LB
5 x 135 HB
5 x 155 LB
5 x 155 HB
Still good. Add another 10 next week
Ab crunch
50 x max
40 x max
50 x max
45 minutes
That’s it. Sorry for the lack of being here. Been a busy couple of days.
6 Likes
Nice pace on the ride yesterday and solid effort on leg day today. Interesting alternating sets between HB and LB. Glad you were pain free. 
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Thanks Trent. Just testing the legs through different stances to make sure I am making good progress throughout.
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Sunday Cardio
Weight 262
Peloton
Figured I would put up the second picture to show a more true representation of this workout. First time I have felt like I was going to puke coming off the Peloton.
5 Likes
Wow! Looks like there were some steep hills at the end on that ride. Pretty intense!
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Thanks Trent. Those hills were where they wanted an all out sprint. Tough for sure.
1 Like
Push
Weight 263
Nautilus chest press (3)
20 x 45 per side
12 x 95
12 x 120
12 x 140
10 x 140
Get reps
DB Lat raises
12 x 30
12 x 35
12 x 40
Stay here
Dips
20
24
Ab crunch machine
50 x max
50 x max
50 x max rest pause
HS IL Shoulder press
20 x 45 per side
20 x 50
20 x 50
Bump 5
Pec Deck
12 x 250
12 x 265
12 x 265
Get reps
Rear delt cables
20 x 12.5 per side
20 x 17.5
20 x 17.5
Push ups
20,18
60 minutes
Been another crazy start to my week. Got my workout in before work but was slammed from that point on.
Time to catch up on journals.
5 Likes
Man, that was a massive push session! Nice job! I see the high volume continues. Very respectable weights for those rep ranges. I hear you on the crazy start to the week too. I’m fitting my workout into multiple sessions today…
Thanks Trent. Hopefully we can both get a break soon.
1 Like
Tuesday cardio
Peloton
Legs rehab work
Weight 263
Bike warm up
5 minutes
Leg press (different machine)
20 x 210
20 x 240
20 x 255
Hip Abduction
20 x 265
20 x 280
20 x 295
Hip Adduction
20 x 290
20 x 305
20 x 305
Smith Squats
5 x 135 high bar feet together
5 x 135 low bar
5 x 155 HB
5 x 155 LB
5 x 175 HB
5 x 175 LB
Ab crunch
50 x max
50 x max
50 x max
Seated calf raises
20 x 115
20 x 135
20 x 156
45 minutes
That’s it. Still nuts at work. Going to catch up on journals now.
7 Likes
That bike ride was insanely fast man. Nice job! Good looking leg session as well. Lots of high reps and some smith squats. Hopefully everything was pain free for you.
2 Likes
Thanks Trent! Everything was mostly pain free for leg day. I call that a success!
Thursday
Cardio
Weight 262
Pull
Weight 262
Chest supported DB Rows
12 x 75 bicep still giving issue, keep light
12 x 75
12 x 75
Fixed lat pulls
12 x 160
12 x 160
20 x 160
FacePulls (low to high)
30 x 35
30 x 42.5
20 x 50
HS Double Crunch
50 x 80
50 x 80
30,15,5 x 80
Smith shrugs
30 x 275
30 x 295
30 x 315
Back extensions
15 x BW
12 x 80
12 x 100
50 minutes
That’s it.
6 Likes
Another excellent pace on that bike ride. Great looking pull session as well. Sorry the elbow is giving you issues. Heck of a session regardless!
1 Like