Ha ha! I like it Shane! Great job!
Thinking back now I must have looked insane in the gym today. 
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Naw, everybody now knows to stay out your way though. LoL.
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Legs
Cals 3203
Bike 6 minute warm up
Hip Adduction
20 x 305
20 x 305
Hip Abduction
20 x 305
20 x 305
Leg press (machine)
Keep this light to keep knees happy
20 x 275 feet mid
20 x 275 feet wide
Squats 531
1 + 260
5 x 115
5 x 140
3 x 165
5 x 185
5 x 205
5 + 235(1) lower back is sore. Woke up that way.
Lying Leg Curls
15 x 95
12 x 125
11 x 140
Leg extensions
20 x 85
20 x 100
20 x 115
Lunges
50 per leg
McGill big 3
60 minutes
Not sure what is up with my lower back. Hadn’t bothered me all week and I woke up with it sore this morning. Every set on squats sucked, even the first one. I thought I would try to get just the prescribed reps but that first rep at 235 told me all I needed to know. Move on.
If it’s still bothering me by next Monday I will schedule a chiropractor visit.
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Sorry to hear about the lower back Shane. Still a heck of a session. At least you are going to get it looked at if it continues. You don’t just b!tch about it forever like me. 
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Thanks Trent! Chiropractors are actually a pretty useful tool in the toolbox for those of us who lift weights. They are not expensive either. Don’t use your insurance, it counts against your PT sessions and who knows if you will end up needing those sometime through the year.
I also don’t schedule follow up visits with them, they will try to have you do this. If I need a follow up, I’ll call them back and set one up. Usually a good adjustment will last me for a year or longer.
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Thursday Cardio
5 minute cool down
5 minute stretch
That’s it. Back feels good today. I must have slept horribly on it Tuesday night. Idk.
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Great job on that ride Shane! I saw that you were on when I got on around 6:20AM. Felt great to be back at it!
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Being one who understands the debilitating effect of lower back pain, I am glad to hear you are feeling better. I have a pain management team that keeps me functional (particularly being able to exercise which I think is indispensable), and so far, away from surgery. Occasionally I get “breakthrough” pain. It can rock your world.
I am very glad to hear you are feeling better. All the best!
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Appreciate it. Yeah, backpain is something I REALLY don’t want to have to deal with daily. I feel bad for people who do.
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Thursday
KB Suitcase carry
650 feet x 3 per arm
500 meter row x 6
34:41
DB Lateral Raises
15 x 35
15 x 40
10 x 45
Back extensions 10
Kb Swings 25 x 45
4 sets
Sauna 10 minutes
Went back by my old gym today. They were bought out by a big gym, actually the big gym I left them for. Got a 7 day pass. I like this gyms upstairs track. It’s great for loaded carries.
Not sure I am going to end up going switching. The squat racks, deadlift platforms, and track might be enough to sway me though.
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Pull
Cals 3073
Bicep warm ups
DB x 25 x till warm
HS ISO lateral row
12 x 90 per side
12 x 115
10 x 135
Rest pause
6,4
Wide Mag grip lat pulls
12 x 120
12 x 140
8 x 160
Rest pause 5,4
Rear delt cables
20 x 15
20 x 17.5
Rest pause 10,10
Smith shrugs
20 x 315
20 x 315
14 x 365
Rest pause 10,8
Captain chair leg raises/back extensions
20/10
20/10
20/10
20/10
20/10
HS MTS bicep curls
12 x 45 per side
12 x 55
6 x 65
Rest pause 4,3
55 minutes
10 minutes stretching
Using my 7 day pass at the new/old gym.
Slower than usual today. Spent time finding the machines I wanted. The captain chair leg raise machine has a goofy bosu ball on the back of it. Made it tougher. I guess that’s a good thing.
The weights here look like they are being managed by a bunch of toddlers. The bumpers are all mixed in with the standards all throughout the free weight section. This seems to cause just enough confusion that no one gives a fuck about putting weight in any discernible order. 25s on 45s with 10s in between everywhere. This alone has me strongly leaning on not joining. I think you guys and gals might be the only ones who would appreciate that. 
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Great sessions today and yesterday Shane. Strong work. Yeah our captain chair has the ball too. It also sits at about 75 degrees so there is a slight incline. I was wondering how you were getting all those sets of 25. Ha ha… Sorry to hear about the mess at that gym. The plates situation would drive me crazy too. I saw a guy at our gym this morning load the squat rack up with about 300 lbs and then walk out. Hope he was not feeling good or something because that is a pretty crummy move…
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Thanks Trent. Yeah, the captain chair at my gym now is a combo dip, pull up, leg raise station. It has a standard black pad that you lean against. Much easier.
I can’t stand people who don’t unload weights in the gym. I won’t even leave a single 45 on the HS stuff. Women, old men, etc work out at the gym as well. They shouldn’t have to strip your plates off just so they can use the machine. It is so inconsiderate. I honestly put them in the same league as the assholes who don’t return shopping carts.
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Saturday Cardio
5 minute cool down
5 minute stretch
That’s it. Currently raining outside. Outdoor bike ride not going to happen today.
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Sunday Cardio
5 minute cool down
5 minute stretch
Just turning some pedals and torching some cals. Another cloudy day. Ready for some sunshine.
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Push
HS super Incline
20 x 45 per side
12 x 70
12 x 90
6 x 115
Back to 90
10 x 90
Rest pause 6,5
This machine is rough on shoulders
Pec deck
12 x 220
10 x 235
Rest pause 6, 4
HS ISO Lateral Shoulder press
12 x 45 per side
11 x 90
Rest pause 4,2
Seated DB Laterals
15 x 35
12 x 40
10 x 46
Rest pause 6,6
Cable Tricep extensions V grip (light)
20 x 30 x 2 sets
HS MTS Bicep curls
20 x 40 per side
16 x 50
8 x 60
Rest pause 5,4
HS MTS Ab crunch/push ups
30 x 100/20
30 x 100/20
20 x 100/15
14 x 100/10 toasty
60 minutes
That’s it.
90 percent sure I am going to be switching to this gym. The deadlift platforms, track, and metcon area is enough to get me to switch.
I will probably go up to their other location to do my push days though. They have so much nice HS stuff at their other location it would be worth the drive once a week.
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Man, looks like somebody didn’t slack off one bit this weekend. That makes one of us. Way to get after it on the bike rides and then a massive push session this morning. Arms have to be smoked after all that. Sorry about the shoulder pain too. I usually avoid almost everything involving incline bench (except dumbbells) for that reason.
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Thanks Trent. I try to do something every day. Yeah, that HS incline was funky today. I like DBs. After I quit my rest pause sets I might switch back to them for awhile.
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Solid work on that bike ride Shane! Way to burn some cals!
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