Good work Shane. Good calorie dump and then some light shoulder work. Nothing wrong with that. 
1 Like
Thanks Trent.
Pull
Weight 260
Kroc Rows
15 x 80
20 x 80
15 x 90
15 x 100
12 x 100
Switch to these
Ab crunch machine
50 x max
50 x max
50 x max rest pauseppl
Smith shrugs
20 x 315
20 x 365
25 x 395
Chest supported single arm cable Lat pulls
20 x 42.5 per arm
15 x 52.5
9 x 62.5
HS MTS curls
Amrap x 30 per arm x 2 sets
Pump work, move blood to biceps
50 minutes
Had a gym friend who was light headed and feeling weak this morning. Found him in the locker room acting strange and asked if he was ok. While I went to get gym personnel and a protein bar to help possible low sugar, he apparently passed out. Long story short ended up giving him a protein bar and called 911 and waited for them to take over. Made for an interesting morning. He seemed ok when I left.
8 Likes
I would tell other gym members that he was doing curls in the squat rack when it happened.
3 Likes
Nice job Shane. Plenty of good work in that one. Sorry to hear about your friend. Hope he is feeling better.
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LoL. Curling in the squat rack, he is lucky that’s all he got.
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Thanks Trent. I guess I will see on Monday. Hopefully he is there and feeling great.
1 Like
Push
Weight 261
HS Inclines
20 x 45 per side
12 x 90
12 x 110
3 x 130 drop 10 per side
5 x 120
5 x 120
5 x 120
Seated DB Lat raises
12 x 25
12 x 35
10 x 40
10 x 40
8 x 40
Ab crunch machine slow reps
25 x max
25 x max
25 x max
25 x max
High incline Smith Shoulder press
12 x 95
12 x 115
12 x 135
8 x 155
Pec Deck pause at top
12 x 235
12 x 265
10 x 280
7 x 280
Smith CGBP
12 x 135
12 x 175
12 x 195
60 minutes
7 Likes
Nice pace on that ride yesterday and one heck of a push session this morning Shane! Higher reps continuing but definitely respectable weights. Great job!
1 Like
Thanks Trent.
1 Like
Legs Heavy
Weight 260
Bike warm up
8 minutes
Leg press LF
12 x 270
12 x 310 start here
12 x 350
12 x 390
Hip Abduction
20 x 265
20 x 280
20 x 295
Seated calf raises
20 x 115
20 x 165
20 x 205
15 x 225
Hip Adduction
30 x 305
30 x 305
Smith Squats (mid stance)
5 x 135
5 x 185
5 x 225
5 x 255
5 x 275
RDLs
10 x 185
5 x 225
5 x 275
5 x 315 x 2
55 minutes
That’s it.
6 Likes
One hell of a leg session Shane. Excellent numbers on those sets. Very heavy on Smith squats and RDL’s. Way to get after it!
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Thanks Trent!
1 Like
Thursday Cardio
Weight 261
Row 2500 10:33
Stairs of doom
30 minutes
124 flights
Sauna 15 minutes
4 Likes
Nice cardio session Shane. That’s probably what all of mine are going to look like now that the bikes are all broken at my gym… 
Seriously though, good work and nice calorie dump. Finished off in the sauna too.
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Thanks Trent. I always feel like the rower is a disappointment on calories burned for the amount of effort put it. 
Your gym should be able to buy pedals for that bike off Amazon and have them delivered and installed in a day. Hopefully they don’t drag their feet on it.
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Yeah, I agree on the rowing… As for the gym, for all the effort they put into getting the latest and greatest machines for lifting, they absolutely suck at fixing broken cardio equipment. One of the rowers hasn’t worked in a year… Hopefully my wife set them straight with her call.
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Thanks Trent! Glad to hear the wife set them straight!
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Pull Medium
Weight 260
Low cable rows, single D handle
20 x 60 per side
12 x 75
10 x 90
Change to chest supported DB rows
Back extensions
BW x 16
12 x 90
12 x 110
12 x 130
12 x 130
Smith Rows
15 x 135
15 x 155
15 x 175
12 x 195
Xpload Lat pulls
Nope. All over head pulling hurts
Lat prayers
30 x 37.5
19 x 42.5
12 x 47.5
12 x 47.5
Smith Shrugs
20 x 315
20 x 345
20 x 375
Ab crunch
50 x max
50 x max
50 x max rest pause
Rear delt cables
Amrap x 10 x 2 sets
60 minutes
Left shoulder is pissed. It’s moved all the way down into my bicep. Going to be messing with different heavy, medium, light days going forward.
I keep fucking up some part of my body, I guess it’s time to start listening to it.
7 Likes