As long as you guys aren’t competing with us for one of the worst records in the league that’s all I care about. 12x225 is like comic book numbers to me. 
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Tuesday Cardio
Weight 249
Elliptical
45 minutes
600ish cals
Sauna
15 minutes.
6 Likes
Solid work Shane. Nice calorie burn and sweating. 
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Thanks Trent. It got the job done. 
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Legs
Weight 249
Leg Press
12 x 270
12 x 290
Hip Abduction
20 x 270
20 x 285
Seated calf raises
20 x 90
18 x 140
Hip Adduction
30 x 305
30 x 305
Squats (531)
TM 250
5 x 100
5 x 135
3 x 155
3 x 175
3 x 200
3 + 225 (6)
Ab crunch machine
100 reps x 160
30,30,26,20
DB RDLs
12 x 95
12 x 95
35 minutes
10 minutes bike
3.5 miles
15 minutes sauna
That is it. The good news is, the adjustment to the volume that I was doing has worked. My knee really hasn’t hurt much lately.
8 Likes
Solid work Shane. That was a lot of work before some very respectable squats. Heavy DB RDLs as well. Glad to hear that adjustment in volume is helping your knee. Just think, by the time we’re in our 60’s we will have adjusted down to no volume at all and everything will still hurt… 
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Haha. No doubt. With age should come some wisdom. I am finally starting to learn to listen to my body and not just hammer down try to work through the pain.
Thursday Cardio
Weight 249. Fawk, at least I am consistent.
Stairs of doom, 100 flights
22 minutes
25 minutes of Elliptical to finish off cardio
No sauna. I had a Dr appointment today and the LA Fitness that was OTW had a broke sauna. Oh well, hit it tomorrow.
5 Likes
Nice job Shane. Massive cal dump I’m sure. I feel you on the fatness. Feeling very heavy here too. Just choosing to live in ignorance… 
Hope the doctor went well.
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Thanks Trent. Dr appointment went well. Everything was good to go.
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Upper B
Weight 248
HS incline press
12 x 90 per side
10 x 115
4 x 135
9 x 90
Pull ups
5,5,5,4,
Nautilus OHP
10 x 90
8 x 90
Seated Lat Raises
12 x 25
12 x 30
10 x 35
6 x 40
Low Cable Rows
12 x 165
10 x 180
10 x 195
Ab wheel
25,25,25,25
DB Shrugs
20 x 100
20 x 100
50 minutes
Sauna 15 minutes
That’s it. Woohoo. Finally got off 249. LoL.
9 Likes
Congrats! 
At least you’re weighing yourself!
Solid upper session Shane. Don’t know how you get 90 on HS Incline for reps like that. Great work!
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Thank you Trent. 
Feels good to be off the 249. LoL
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Saturday Cardio
Weight 248
Peloton
45 minutes
That’s it. We drove up to Nashville to see a band that my wife and I like. Of course they decided to add an Atlanta stop a week after we purchased tickets to Nashville. Oh well, we have family up there and it gives us a good reason to see them.
6 Likes
Nice job on the bike ride Shane. I would love to average 18 mph for that length of time…
Hope y’all had fun at the concert. A band that both you and your wife like? What a novel idea. I’ve tried playing outlaw country and Stevie Ray Vaughn for my wife and it ain’t exactly her thing. Nowadays, she mostly listens to the local contemporary Christian station, which I have to say, has improved a lot over the years. Probably the only genre that we both like is reggae.
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Thanks Trent. We had a great time. The wife and I pretty much like all music. I can listen to electronic to country and everything in between. Agreed on the Christian music. It is definitely a lot better than it was when I was a kid.
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Upper A level
Weight 249
BP
5 x 100
5 x 135
3 x 150
5 x 185
3 x 210
1 + 235 (3) everything feels heavy
Pull ups/SS Seated DB OHP
5/12 x 45
5/12 x 55
5/6 x 65
Kroc Rows
12 x 100
15 x 100
Ab wheel
25,25,25,25
Smith Shrugs
20 x 275
20 x 300
Dips
18,16
HS MTS bicep curls
100 x 30
50,40,14
50 minutes
15 minute sauna
That’s it.
8 Likes
Speaking of good weight moving around… That was a great session today. I’d love to get 3x235 on bench and then say it felt heavy. Nice job on those pull-ups and OHP too. Solid session.
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Thanks Trent. I was hoping for 5, it just wasn’t there today. Going to bump my TM next cycle though. I am going to keep pull ups in for awhile.
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Tuesday Cardio
Weight 248
Elliptical
45 minutes
600 ish cals
15 minutes sauna
Wednesday Legs
Weight 248
Leg Press
12 x 280
12 x 300
12 x Hip Adduction
30 x 305
30 x 305
Hip Abduction
17 x 275 hip cramp
14 x 290
Seated calf raises
20 x 90
18 x 140
Squats (531)
TM 250
5 x 100
5 x 135
3 x 155
5 x 190
3 x 215
1 + 240 (5)
Lunges
50 per leg
Ab crunch machine
100 reps x 170
30,30,20,20
35 minutes
15 minutes bike
5.5 miles
15 minutes sauna
That’s it. Sorry for the lack of being around. End of year sales meetings, customer visits to deliver baskets etc is going to keep me busy this next couple weeks.
I’ll be in when I can.
9 Likes