Way to get after it today Shane. Heck of a leg session! Strong work on leg press and squats. Ha ha, man I thought you caught the ebola. Glad to hear it’s just busy at work. Hope you’re able to get time to train.
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Thanks Trent. No Ebola, thank God. Sitting in Chikfila drive through typing this. LoL.
I’ll definitely get in to train and be more active. Just a nutty couple of days.
Thursday Cardio
Weight 248
Elliptical
45 minutes
600 ish cals
15 minutes sauna
That’s it.
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Sadly that is usually one of my lowest calorie meals nowadays… 
Solid calorie dump on the elliptical. Finished it off with even more sweating too. 
Nice work and hope that Chickfila was good. 
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Thank you Trent. It’s been raining and cold for what seems like 2 weeks here in Georgia. Definitely soup weather and Chikfila has some kick ass soup. 
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Upper B
Weight 248
Seated Lat Raises
12 x 30
12 x 35
8 x 40
HS incline press
12 x 90 per side warm up
12 x 115
8 x 115
Pull ups
5,4, elbow is too sore to do more
XPload lat pulls
15 x 90 per side
16 x 90
HS OHP
20 x 45 per side
12 x 70
Deads
5 x 225
5 x 275
3 x 315
1 x 345
1 x 365
Ab wheel/SS Push ups
25/15
25/15
25/15
25/15
50 minutes
Sauna 15 minutes
That’s it. Found out last minute a large customer is in an emergency and needing parts. Going to be working tomorrow.
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Sunday Cardio
Weight 247
Peloton
Easy zone 2-3 ride
45 minutes
That’s it. Not to tough of a workout but it definitely brought the sweat.
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Nice job on that upper/deads session. Looking strong as hell on those deads. Great work on the Peloton ride as well. Nice distance and calorie burn. Hope the weekend work wasn’t too bad. At least you have big customers filling orders. 
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Thanks Trent. You are right, at least we are busy.
Deload
Weight 248
Nautilus Chest Press
20 x 115
20 x 155
LF fixed Lat pulls
20 x 160
15 x 175
HS OHP
20 x 45 per side
12 x 70
BB Row
12 x 135
12 x 185
Curls
50 reps x 20
Tricep rope
50 reps x 25
Lat raises
12 x 25s
Seated DB Shrugs
20 x 80
Push ups
30, 30
Ab crunch
50 x 150
30 minutes
Sauna
15 minutes
Deload week. Going to take it easy this week.
Wife’s actual birthday is on Thursday so we plan to go out to eat Italian for her birthday. We also have our monthly lunch at work and we always do Italian for our Christmas dinner at work. Friday should be an interesting weigh in.
The local high school is across the street from my normal gym. With the kids off early the gym is like a romper room. Going to try the alternative gym the rest of the week.
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I honestly didn’t notice this was a deload session until I reached the comments. Nice job Shane. I was going to say, “man, I like the higher rep sets!” Still not easy by any means. Your wife’s birthday is the 22’nd? Mine is the 21’st. I’ve noticed that most people I’ve met that have December birthdays tend to have similar personalities. We are usually pretty high strung, very motivated and focused, but can be stubborn and sometimes interpreted as insensitive. 
Hopefully your wife exhibits only the good qualities listed above. Regardless, Italian twice in one day should give you a hefty weigh in.
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Thank you Trent. I always tell my wife she missed being cool by a day.
My son, my mom, and me are all born on the 23rd.
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Tuesday Cardio
45 minutes
Elliptical
600 ish cals
15 minutes sauna.
Deload
Weight 247
Hip Adduction
30 x 250
Lunges
15 per leg
Smith squats
5 x bar
5 x 135
5 x 185
Seated calf raises
30 x 90
Leg press
20 x 250
DB RDLs
15 x 80
Hip Abduction
20 x 250
Bike ride 10 miles
Sauna 15 minutes.
That’s it. Busy week this week. Posting and ghosting. LoL.
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Man, that’s crazy! I either didn’t know that or forgot… Happy early birthday! Solid deload leg day Shane.
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Thanks Trent! We had a good time and she had a great birthday.
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Deload
Life fitness decline press
20 x 2PPS
LF front lat pull
12 x 1.25 PPS
LF OHP
20 x 1PPS
Low cable Rows
20 x 150
Dips
20
MTS Bicep Curls
20 x 40
Matrix Ab Crunch
30 x 150
Pec Deck
20 x 205
Smith shrugs
20 x 225
Sauna
15 minutes
That’s it. Last day of Deload. Didn’t weigh in today.
Hitting Peloton tomorrow then church and my wife got us cirque du soleil tickets for tomorrow after that. Should be a fun but busy day.
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Nice job on the deload session Shane. Glad your wife had a nice birthday. Funny vid on IG. Woke up to 19 degrees this morning. Our heat pump can’t even keep up. Lol. It’s 66 in our house and running constantly but the temp isn’t budging. I guess that thing just isn’t made for temperatures this low. Hope you guys enjoy the concert and have a merry Christmas!
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Thanks Trent. Yeah man this weekend was frigid! Woke up Saturday to 6 degrees outside. That’s just nutty for Georgia. I had to put some air in my wife’s tires at Costco after church and about froze my ass off. Everything above 25 degrees now doesn’t really feel cold at all.
Christmas was great!
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Upper A
Weight IDK
Nautilus XPload lat pulls
12 x 90 per side
12 x 115
7 x 135
BP
TM 250
5 x 100
5 x 135
3 x 150
5 x 165
5 x 190
5 + 215 (7)
UH Smith Rows
12 x 185
10 x 225
10 x 225
Smith Shrugs (Strapped)
20 x 275
20 x 315
Nautilus OHP
20 x 45 per side
15 x 70
10 x 70
HS MTS curls
100 reps x 35 per side
40,30,30
Ab crunch
100 reps x 160
30,30,40
50 minutes
15 minutes sauna
Everyone who goes to my gym must have decided to go at 10:15 this morning. It was unreal how packed it was. Got it done though.
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Nice session Shane. Yeah, that’s right when I was at the gym this morning and it was the busiest I’ve ever seen it. That’s how I ended up on the rower. LOL I hear you on the cold. 40 degrees felt like spring today.
Solid sets on Bench. I’d love to have those numbers. Lot’s of work in 50 minutes too. Way to get it done!
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