Solid work on the stair climber Shane. And LISS at 3 mph all the way up is no picnic either. Yeah, it is good to vary the cardio. Yesterday I was invited by some guys in the neighborhood to do a 10-man, 50-mile running relay. I said that I might but was worried about my foot. If I did it I would not train (by running at least), show up and just run 5 miles. I think I could do it but it would suck…
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Thanks Trent. Yeah running is a whole different animal. Like you nagging injuries keep me from doing it. Too bad because that really is some of the most well rounded real life cardio you can do and I definitely felt more in shape running than doing anything else.
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Pull
Weight 260
Chest supported DB Rows
12 x 75 bicep still giving issue, keep light
12 x 75
15 x 75
UH Lat rows
12 x 145
15 x 145
20 x 145
HS Double Crunch
40 x 80
40 x 80
40 x 80
Smith shrugs
20 x 275
20 x 315
20 x 365
Amrap x 365, 26
FacePulls (low to high)
30 x 35
30 x 42.5
30 x 50
Back extensions
15 x BW
12 x 80
12 x 100
50 minutes
Next week I will be in the 250s.
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Nice session Shane. Sorry the bicep was giving you trouble. I was doing bench supported DB rows today, 8x70 and considered that heavy so at least you have that going for you. 
Lots of other good work in there too. Way to get after it!
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Thanks Trent. Yeah, this bicep/elbow thing sucks but it is my own damn fault for not listening to my body. You are damn near rowing half your body weight so that is impressive to me!
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No doubt. BTW- I noticed that my elbow started hurting today when I did rear cable lat raises. Might need to change the grip. Thought I would throw that out there because you mentioned having some tennis elbow stuff going on too.
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Thanks. My elbow issues are mostly old lifting issues from doing preacher curls like a dumbass when I was younger. Old injuries that come back if I do to much bicep work.
Thanks for the thought though. 
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Sunday cardio
Weight 262. Went out to eat mexican
Decided to hit a longer ride to crush some of those extra carbs this morning. Pretty good pace today. Should be with all those carbs. 
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I’ll say! That was a great pace! You should go out for Mexican more often!
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Thanks Trent. Ended up meeting friends for mexican again last night.
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Push
Weight 261
Nautilus chest press (3)
Amrap x 45 per side
Amrap x 90
Amrap x 115
12,9
Seated DB Lat raises
Amrap x 20
Amrap x 25
Amrap x 30
Amrap x 35
Dips
20
28
Ab crunch machine slow reps
25 x max
25 x max
25 x max
25 x max
HS IL Shoulder press
Amrap x 45,55,65 per side
Pec Deck
Amrap x 220 x 3 sets
Rear delt cables
20 x 15
20 x 20
12 x 25
OH Tricep Rope
Amrap x 57.5 x 3 sets
60 minutes
That’s it. Tried some different rep ranges today.
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Holy AMRAP sets Batman! Plenty of impressive work in that one. I especially like the increasing reps across the dips. Mexican food must be the secret to gains! Nice job Shane!
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Thanks Trent. Just trying to work in some different rep ranges for a couple weeks to see how my body feels.
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Tuesday Cardio, etc.
Weight 260
Stairs of doom
30 minutes
118 flights
20 minutes of shoulder work.
Face pulls, low, medium, high. 150 reps
Rear delt cable work x 100 reps
Plate raises with 45 pound plate x 80 reps
That is it.
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Good looking cardio and shoulder work. Way to get after it on the stair climber! I remember one day in college I was driving to the gym to do shoulders and passed one of those orange construction signs that said, “Shoulder work ahead”. I laughed for at least a mile or two after that… It’s amazing I can remember that but not what I ate for dinner last night…
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Thanks you Trent! that’s a great story. I hear you on the remembering stuff. It’s crazy how that works.
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Legs
Weight 259
Bike warm up
7 minutes
Leg press
20 x 3PPS
20 x 4PPS
20 x 5PPS
15 x 6PPS
Hip Adduction
30 x 305
30 x 305
Hip Abduction
20 x 290
20 x 290
Smith Squats (mid stance)
8 x 135
8 x 185
8 x 225
8 x 225
Seated calf raises
20 x 115
20 x 135
20 x 155
20 x 205 x 2
RDLs
12 x 135
10 x 225
5 x 275 x 3 bring straps
That’s it. Decent day. Heaviest I have gone on leg press in awhile. Felt good.
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Hell yeah! Nice and heavy on leg press! Solid showing on smith squats and RDLs as well. Great job today Shane!
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Thanks Trent. 
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Cardio
260
Elliptical
30 minutes
Shoulders
Seated DB lat raises
Amrap x 25 x 3 sets
Rear delt cable
Amrap x 15 x 3 sets
Plate raises
25 x 45 x 3
That’s it.
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