Legs
Weight 252
Bike warm up 5 minutes
Leg press (keep light)
20 x 250
20 x 270
Leg Extensions
12 x 155
12 x 185
Bump
Seated leg curls
12 x 150
12 x 170
Squats 531
TM 275
5 x 95
5 x 135
3 x 165
3 x 190
3 x 225
3 + 250 (8)
Jokers belted
1 x 275
1 x 300
1 x 315
1 x 335
Back off no belt
5 x 275
Seated calf raises
20 x 140
20 x 230
55 minutes
10 minutes stretching
Nice jokers!
Thanks. Felt good today. 
Agreed! Those are some of the best squat numbers that I ever recall seeing you post Shane. Seriously impressive! (Sorry if you used to squat 400 lbs and I totally forgot about it… 
) Way to get after it brother!
Thanks Trent. Nope, never really been a big squatter. I always end up with my left knee giving me grief once I get up around 350 to 365.
Nice work on that elliptical Shane. Every time I do that now something in my knee feels really “loose.” Way to torch some cals brother!
Thanks Trent! I use the Precor. It doesn’t have any arm movement to it.
Pull
Weight 251
HS MTS Bicep Curls
20 x 40 per side
15 x 50
10 x 70
Cable rear delts
20 x 15 per side
20 x 17.5
20 x 20
Dual Pulley seated Row
12 x 160
12 x 180
8 x 200
Smith Shrugs
20 x 275
20 x 315
20 x 365
15 x 405
Wide Mag grip lat pulls
12 x 160
10 x 180
5 x 205
Back Extensions
15
15
15
Kroc Rows
21 x 100
Bent over Ez Curls
10 x 70
10 x 70
50 minutes
10 minutes stretching
Excellent looking curls for the girls session today Shane! Trying to rip off those calluses with the shrugs? Way to get after it man!
Thanks Trent! I use straps on the shrugs. 
Saturday Cardio
Weight 251
That was a tough endurance ride. I got crap sleep last night. Right as I was laying down my sprinkler alarm at work went off. Luckily no fire but after meeting the fire department, draining down the system, and getting it all reset I wasn’t in bed until 11:00. Then I woke up at 4:15 to take my mom to the airport. That made back to back little sleep night. I should sleep great tonight!
Heart rate was a lot higher than normal and sweat was pouring. Got it done.
Wife asked what I wanted for Father’s Day, I told her time enough to stay home all day and smoke some butts.
She didn’t get the innuendo, so I went to Costco to grab some meat.
Happy Father’s Day fellas!
Dinner tonight at @shaneinga’s, gents! What time should we drop by?
Come on by.
Sunday Outdoor bike
Weight 251
Carbon upper my cals to 3168 this week.
Pics of the finished meat yesterday.
Ended up with a little more than 12 pounds. Woot.
Happy Father’s Day!
Thank you! Same to you!
Happy Father’s day!
Thank you!
Push (Canton)
Weight 253
Hoist Roc it chest press
20 x 165
16 x 205
12 x 245
6 x 285
Hoist Roc It pec fly(I like this one. Goes to 345 pounds)
12 x 225
10 x 245
8 x 265
HS incline Chest Press
9 x 90 per side
10 x 90
DB Laterals
12 x 45
12 x 45
16 x 245
High Incline DB Shoulder Press
12 x 55
12 x 60
9 x 65
Rope Hammer/Tricep rope
Different cables
12 x 42.5
12 x 50
12 x 57.5
Ab crunch(lifetime fitness)/push ups
5 sets
30 x max/15
30/15
30/10
30/10
30/10
48 minutes
10 minutes stretching
