Friday 531 CGBP
10 minute Shoulder Warm up
Lat Raises, face pulls, internal/external rotations
CGBP
TM 205
10 x 95
5 x 115
5 x 135
3 x 155
3 x 175
3 + 195 (10)
Seated DB Lateral Raises
3 sets x 25s
16,20,20
Smith Shrugs (straps)
20 x 295
20 x 335
16 x 385
BBB SOHP
10 x 95 x 5
11111
Tricep rope
2 sets
Overhead
2 sets
Rear delt free motion
3 sets x 17 per side
14,12,17
55 minutes
I am not sure what a face pull is, but the workout is excellent.
Thanks.
Here is an easy demo for you. Really good rear delt exercise.
Thank you. Anything to improve my face. 
Sunday Peloton
Weight 258
Had to work yesterday so cardio had to be pushed to today.
Subbed!
Welcome to the shit show. Thanks for stopping in. 
Looks like I missed a ton of great work in here late last week and over the weekend. Some really great looking workouts. Strong sets on Deads and CGBP. Then a nice pace on that Peloton ride. Sounds good on focusing more on bike riding in preparation for the century ride. Personally, I think you could go out there today and do it. 
If I ever get a real bike I’ll consider doing that but don’t really feel like riding a Peloton for 5-6 hours.
Thanks Trent. I am sure I could do it now too. I have told my wife I will be keeping an eye on weather and if I end up finding a good weather weekend the century could happen any weekend between now and my planned date.
I couldn’t do it on a Peloton either!
Monday 531 Squats BBB
Weight 256
Warm up
Bike 5 minute warm up
Leg press (keep light)
20 x 295
20 x 315
Hip Abduction
30 x max(305)
30 x max
Hip Adduction
30 x max(305)
30 x max
Squats 531 BBB
TM 275
5 x 115
5 x 155
3 x 185
5 x 225
3 x 255
1 + 275 (6)
BBB Box squat to 18” box
10 x 165 x 5
11111
Squishy box. 18 but coming off probably more like 16
Ab wheel
20
20
20
20
60 minutes
10 minutes stretching
Those box squats were tough.
Heck yeah man, nice leg session! Amazing box squat sets! A squishy box would piss me off. Ha ha… Light padding, yes. Squishy, no thanks.
Thanks Trent. Yeah I am going to drag over a different box next time.
Tuesday 531 Bench BBB
Warm up
Cable laterals and face pulls
Bench
TM 1 + 245
5 x 95
5 x 135
3 x 155
5 x 195
3 x 225
1 + 245(7)
1RM 294
Incline BP
10 x 145 x 5
11111 7,3 on the last set
HS Curls
12 x 50 per side
12 x 60
8 x 70
Lying DB Tricep extension
12 x 40
10 x 45
6 x 45
Hoist roc it Fly
12 x 285
12 x 305
7 x 325
BB Curls/SS push ups
21 x bar/21
21 x bar/15 toasty
21 x bar/11
50 minutes
10 minute sauna
Nice looking Push session Shane! Those bench numbers are just awesome! Solid work on the rest of it too. Way to get after it!
Thank you Trent. I am trying.
Wednesday Cardio
Weight 255.6
Legs are still toasty from Monday squats.
Great job on that one Shane! Yeah, I feel your pain on the leg DOMS.
Thanks Trent. Yep, those BBB squat sets are kicking my ass right now.
Thursday 531 Deads BBB
KB Swings/ stretching Warm up
10 minutes
Deads (DOH No straps)
TM 1 + 365
5 x 225
3 x 275
5 x 315
3 x 335
1 + 365(5) reset on every rep. Last rep hold at top
BBB Sets RDLs
10 x 225 x 5
11111
Pull ups throughout workout
5,5,5,5,5,5,5,5,5
(50)
DB Rows (less traps involved)
12 x 100
12 x 100
12 x 100
12 x 100
12 x 100
60 minutes
10 minutes stretching
I bet! I had to stop doing those a few years ago. It was too much on my knees. As soon as I stopped I never wore knee sleeves again so that’s good. But to your point, yes, they absolutely kick your a$$.
Great job on that pull session. Man, I would be elated to hit a single at 365. Way to get 5 reps there! And talk about BBB sets kicking your a$$. Those RDL’s would bury me! Great session man!
