Well done!
2 Likes
Nice job on the 20 rep squat set! Those are no joke. You also had some impressive volume on the leg presses and hip abduction too. My legs would have been super smoked after all that.
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Solid leg day Shane! Agreed on the 20 rep squats. That will put some hair on your chest for sure. Way to get those done!
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Nothing like what you are doing. Super squats looks intriguing but I know better. 
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Thanks Greg. It’s nice to throw a little challenge in every now and then. 
Thanks Trent! I am trying. 
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Heck yeah Shane! Nice pace on that ride! I almost took that FTP test this morning but I might do it tomorrow morning as the kids are out of school and I can sleep in.
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Pull
Weight 252.4
Woke up at 2:30 AM. Couldn’t sleep. Blah
Bicep warm ups
DB x 10 x 50 reps
DB x 15 x 30 reps
Smith Rows mid OH Grip
20 x 135
15 x 185
12 x 225
10 x 255
10 x 275
Smith Shrugs
100 reps x 315
35,30,30,15
Pull ups
25 total reps
3,3,3,3,3,3,3,3,1
During workout do a pull up between sets
1,1,1,1,1,1
Ab crunch
50 x max
50 x max
50 x max
Rear delt cables
30 x 15
30 x 17.5
23 x 20
50 minutes
That’s it.
7 Likes
Nice curls for the girls session Shane. Seriously though, that is some solid work. Especially for only getting half a night’s sleep. Way to stay committed and get in there anyway. The Goggins impersonator guy would be proud of you.
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Thanks Trent! Who’s gonna carry the logs! Stay hard!!
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Sorry to hear about waking up at 2:30. For me it’s been 4 lately…have trouble sleeping past that. 2:30 sounds really rough though.
That is a heck of a lot of dumbbell curls. I’ll bet that gives a “hard to tie the shoes” kind of a pump. 
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Thanks Greg! Arms were definitely warmed up and ready to work after those. 
Saturday Cardio
Weight 253
Have had my eye on this ride since Matt put this 120 minute ride out there.
That was tough. I was aiming for 36 miles and anything more was just a bonus.
4 Likes
Sh!t yeah man! Way to get after it! That is seriously impressive Shane. Gonna have to give that a try one of these days, if I ever have two hours to ride the bike.
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Thanks Trent. Give it a go. Definitely might want to take a banana and electrolytes.
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Push
Weight 253.8
HS ISO Lateral Shoulder press
20 x 45 per side
20 x 70
20 x 90
10 x 90
Pec deck
12 x 290
15 x max(305)
12 x max
Smith incline BP
12 x 135
8 x 185
8 x 185
Cable lateral raises
30 x 20
30 x 20
30 x 20
Ab crunch/DB Curls
50 x max/12 x 40
50 x max/12 x 40
50 x max/12 x 40
Assisted Dips(chest focus)
20 x 100
20 x 100
20 x 100
55 minutes
That’s it.
7 Likes
Nice looking workout today Shane. I like the use of the various machines. I realize that I need to become more experimental and try out more machines now that I have access to a gym.
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Thanks Greg. I have enjoyed adding in machines. I keep the barbell work somewhat minimal these days but do still enjoy doing some BB work from time to time.
Heck yeah Shane! Nice push session! Very strong on those sets and that was a ton of work to get done in 55 minutes. Nice job man!
1 Like