Pull
Weight 256.6
Bicep warm ups
DB x 15 x till warm
Chest Supported DB Rows
12 x 85
12 x 85
12 x 85
Rear delt cables (life fitness)
30 x 17.5
30 x 17.5
30 x 17.5
Stay here
Smith Shrugs
100 reps x 345
30,25,25,25
Stay here
Single arm cable lat pulls
20 x 42.5 per side
12 x 57.5
10 x 65
Ab crunch/SS DB Curls
50 x max/15 x 30
50 x max/15 x 30
50 x max/15 x 30
KB Swings
25 x 45 x 4
60 minutes
10 minute stretch
Good work on that one Shane. Those chest supported DB rows are just awesome to me. Way to get after it man!
Thanks Trent. I am trying. 
Saturday Cardio
Weight 256.6
Weight bounce. Birthday cake at work yesterday, not mine, but a favorite cake so I had some.
I have noticed all this stretching seems to be making a difference. My left hip seems to finally be loosening up a little. That’s a win!
Nice pace on that one Shane. Plenty of calories torched so that birthday cake should be a distance memory. 
Thanks Trent.
Sunday Cardio
Weight 257.6
Peloton
10 minute warm up ride
Weekly diet recap.
Average weigh 256 up 1 pound. Not headed the right way there.
Snacking really wasn’t bad this week. We have a bag of Tortilla chips that I have a bad habit of eating after dinner. So I am going to be more specific about snacking. No more snacking on those this week.
Wow, another bike ride! I hear you! Nice pace on that one and I’m sure it wasn’t an easy ride either.
Snacking gets me too. I just bought some beef jerky and put it in my truck. Not super high calorie-wise but definitely high in sodium. Just found out that my wife ordered a few boxes of girl scout cookies from the she-devils that come by and try to keep me fat…
Thanks Trent. Yeah I knew I wasn’t going to do much in the way of exercising yesterday so I needed to do something.
I have dodged the Girl Scouts thus far. I am sure they will be by the house again soon though. I have their flyer on my counter at the house.
Push
Weight 257.4
BP 531
TM 235
5 x 95
5 x 135
3 x 165
3 x 195
3 + 215(11)
DB Laterals
20 x 30
16 x 35
20 x 35
Stay here
Ab wheel/reverse crunch
15/10
15/10
15/10
Pec deck (Matrix)
14 x 265 pause at top
14 x 280
12 x max
HS ISO Lateral Shoulder press
20 x 50 per side
20 x 75
20 x 75
Bump 5 per side
OH Tricep Rope (keep light for elbows)
20 x 42.5
20 x 50
Rope EZ curls
20 x 42.5
16 x 50
10 minutes stretching
That’s it. Not bad considering we had a pizza day yesterday.
First time hitting ab wheel in a while. I strained something in my groin area awhile back doing these for high reps, to the point I almost thought I had a hernia, but realized it was just a strain. No real issue today but will slowly work these back in.
Hell of a session this morning Shane! Still need to bump that TM up about 50 lbs on bench. Chest and shoulders should be nice and smoked after that. I hear you on the ab wheel. That thing will definitely stress your muscles.
Thanks Trent. I will probably bump the TM by 10 or 15 pounds instead of the normal 5 next cycle. 
Yeah man, those ab wheels are tough.
Heck yeah man, nice ride Shane! Avg resistance 48% is no picnic for 45 minutes. That must have been very tough. Way to get it done brother!
Thanks Trent. Lots of stop, then go really fast, then stop, repeat. LoL.
Noticed I have fluid on my right elbow. 2 weeks ago I really pissed it off, which is why I have gone light these last 2 weeks on the OH Tricep extensions. I guess yesterday’s lifting session inflamed it to the point of pissing the bursa sack off. I guess I will watch it for the rest of the week and if it doesn’t go down go and get it drained. Odd, never have had that happen before. Joys of getting old I guess.
That sucks man. I inflamed one on my left hip a few years ago and that thing will stop you dead in your tracks. Very painful. Hopefully it goes down quickly. Maybe you could just do regular tricep extensions with the rope or bar.
This!
Heal quickly, man.
Thanks Trent. Hopefully it will go away on its own but just in case I am going to make an appointment.
Going to try!
