Thanks Trent! They legalized them here so we get the good stuff now too. 
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Friday 531 Deads
Deads
TM 365
5 x 155
5 x 185
3 x 225
5 x 275
5 + 315 (10)
Pull ups
3,3,3,3,3,3,3,3,3,3
30 total
Ab crunch machines
20 x max
20 x max
20 x max
20 x max
20 x max
Low Cable D handle Rows
12 x 160
12 x 180
8 x 200
HS Curls
16 x 50 per side
10 x 70
8 x 70
45 minutes
6 Likes
Great looking pull session Shane! 10x315 on deads will put some hair on your chest. Solid work man!
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Thanks Trent. I definitely felt them. 
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I tip my cap!
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Thank you!
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Monday 531 SOHP
Canton
Warm up Lat Raises and face pulls
DB Shrugs(forgot straps)
20 x 100
26 x 100
26 x 100
20 x 100
SOHP
TM 135
5 x 55
5 x 70
3 x 85
3 x 95
3 x 110
3 + 125 (12)
Rear Delt Cables
20 x 10 per side
12 x 15 per side
15 x 15 per side
Tricep V grip cable
20 x 50
15 x 57.5
10 x 65
LF Ab crunch
25 x max
25 x max
25 x max
25 x max
Cable lateral raises
3 sets
Dips
15
10
50 minutes
10 minutes stretching
That’s it. Decent workout. Had to do some shrugs while waiting for a rack to do some SOHPs.
6 Likes
Man you are crushing it Shane! 12x125 on OHP??? I might be able to get a single or double at that weight. 
Great job on that bike ride too. That was definitely a long way. I need to get a bike and get outside one of these days… Hope you guys enjoyed the rest of the weekend!
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Thanks Trent. I got to put all those extra cals and fats to use some how.
Outdoor rides are nice, but you have to get out early this time of year to try to beat the heat. I will start a little earlier next time.
Weekend was great. Thank you!
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Great job on the OHP. Particularly since they followed your sets of shoulder shrugs. Canton?
Take Care!
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I note the gym location I am at.
I work out at two different locations.
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Tuesday 531 Squat
Weight 257
Bike 5 minute warm up
Hip Abduction
20 x max
20 x max
Hip Adduction
20 x max
20 x max
Leg press (keep light)
20 x 230
20 x 270
Squats 531
TM 275
5 x 95
5 x 145
3 x 165
3 x 195
3 x 225
3 + 250(8)
Seated Hamstring curls
15 x 130
12 x 150
10 x 170
Back extensions
15
15
15
Lunges
50 per leg
55 minutes
10 minutes stretching
That’s it.
8 Likes
Man, now that is a leg day! Great job Shane! 20xmax? You are getting into Liftrunbang territory now. Might have to start adding plates to the stack. 8x250 on squat will definitely get the job done. Way to get after it!
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Thanks Trent. LoL. I have done that in the past. Now I just do them to warm my hips up prior to squatting.
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Wednesday Cardio
Weight 256.6
5 minute cool down ride
5 minute stretch
Legs were toasty from leg day. Just spinning them out today. I kept the RPMs higher and resistance lower to keep the intensity off my legs and more on the cardio side. Still stayed in zone two heart rate for most of the ride.
6 Likes
Solid work on that Peloton ride Shane. I have noticed too, that a nice Peloton ride really helps with leg DOMS. Way to get after it man!
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Thanks Trent. I agree. I think spinning the legs out does help flush some of that out. Real or not, it does seem to help.
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Thursday 531 Bench
DB Lat Raises
20 x 30
16 x 35
10 x 45
Bench
TM 240
5 x 95
5 x 135
3 x 170
3 x 195
3 + 225 (10)
Rope Face pulls (belt high)
26 x 42.5
25 x 50
20 x 57.5
25 x 57.5
Smith incline BP
12 x 135
12 x 160
11 x 160
Dips
10,12,12,
Hoist roc it Fly
12 x 225
9 x 245
8 x 245 rest pause 2
45 minutes
10 minutes stretch
Decent day. Had my mind set on 225 for at least 8 so I was happy to get 10.
I really like the smith for incline BP.
8 Likes
Man, that was a great looking push session! 10x225 is outstanding! Great job Shane!
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