Shane's Over 35 Shenanigans

Thanks Trent! They legalized them here so we get the good stuff now too. :sunglasses:

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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

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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. :+1:

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Saturday Outdoor ride


Decent ride. Not a bad pace for 93 percent in zone 2 cardio.

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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.

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Man you are crushing it Shane! 12x125 on OHP??? I might be able to get a single or double at that weight. :joy: 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.

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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. :joy: 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.

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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.

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Man, that was a great looking push session! 10x225 is outstanding! Great job Shane!

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