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    Nice squats Alan. 6 on your 1 plus leaves you...

    Nice squats Alan. 6 on your 1 plus leaves you plenty of room for growth.

    You are right about SOHP being a full body workout. Those are very humbling.

    That C2 workout looked to be a great...
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    Saturday 249.8 Peloton 45 minutes 396...

    Saturday
    249.8
    Peloton
    45 minutes
    396 output
    14.75 miles
    600 ish cals

    Back in the 240s but barely.
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    Monday Shoulders/Triceps Weight 251.6 Seated...

    Monday Shoulders/Triceps
    Weight 251.6

    Seated Lat Raises
    12 x 25
    12 x 30
    7 x 40 no 35s available
    8 x 40
    8 x 35
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    LoL about the woosh. I am sure walking in Death...

    LoL about the woosh. I am sure walking in Death Valley would definitely cause a drop in weight! :)

    I worked hard got those numbers on the row. Not all out but my heart rate was up in the high 150s...
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    Nice workouts this week. Sorry to hear you are...

    Nice workouts this week. Sorry to hear you are not sleeping well. :(

    Good luck with your 1 + squats today.
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    I will drop off my week of work and weigh in...

    I will drop off my week of work and weigh in tomorrow. I better have a woosh today or I am coming in heavy. :/
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    Thank you Greg. Yep, it is good to have the...

    Thank you Greg. Yep, it is good to have the accountability of our online gym partner/bros. :)
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    Welcome back Greg. Great to have you back. :) ...

    Welcome back Greg. Great to have you back. :)

    That is sweet that you got your Personal trainer license. Is this a new career path or something to do for fun and extra cash?

    I like the combo...
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    Sunday Back/Biceps Weight 250.8 Ez Curls PWO...

    Sunday Back/Biceps
    Weight 250.8

    Ez Curls PWO
    12 x 70
    10 x 80
    12 x 80

    Deads
    5 x 245
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    Nice job and good looking sessions in here. I see...

    Nice job and good looking sessions in here. I see you are doing 531 for some squats this week. I like the 531 programming on squats. It seems to work best on squats and deads. At least it did for me....
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    Wednesday Ab Work and Cardio Weight 252.6 ...

    Wednesday Ab Work and Cardio

    Weight 252.6

    Ab Crunch Machine
    20 x 115
    20 x 130
    20 x 145
    16 x 160
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    Thank you Alan. Yes I am back at a gym again. I...

    Thank you Alan. Yes I am back at a gym again. I still do some work at the house. Deadlifts mostly and ride the peloton and the tower.

    Yep, diet is always the toughest part.

    We go to Rosemary...
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    Tuesday Legs Weight 253.4 Bike warm up 10...

    Tuesday Legs
    Weight 253.4

    Bike warm up
    10 minutes

    Leg Extensions
    12 x 115
    12 x 135
    12 x 175
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    1,911
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    Monday Shoulders/Triceps Weight 253.8 Seated...

    Monday Shoulders/Triceps
    Weight 253.8

    Seated Lat Raises
    12 x 25
    12 x 30
    11 x 35
    12 x 35

    DB OHP (5 on incline bench)
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    1,911
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    79,381

    Sunday Back/Biceps Weight 253.8 Ez Curls PWO...

    Sunday Back/Biceps
    Weight 253.8

    Ez Curls PWO
    12 x 50
    12 x 60
    12 x 70

    Deads
    5 x 235
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    I appreciate you coming by for support. That’s...

    I appreciate you coming by for support. That’s awesome you have lost those 28 pounds. I know how tough that is. I still have the same goal. I got sidetracked and ate pretty much whatever I wanted. ...
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    Another good workout put in Alan. I like the...

    Another good workout put in Alan. I like the circuit workouts. Great way to be efficient and knock out some good volume without wasted time. :)

    Anything under 2:00 minutes/500 on the rower is...
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    I am getting away from doing a lot of heavy...

    I am getting away from doing a lot of heavy single girls now. Mostly working in the 8-12 rep range except on squats and deads. Deads I am doing 5 rep sets, and my last squat sessions I did some...
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    Soldi work in here Alan. I hear you on the longer...

    Soldi work in here Alan. I hear you on the longer rows. I went all out on my 10K and was not far off my 5K pace.

    I watch Netflix, listen audiobooks or podcasts also. You have to find someway to...
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    Tuesday Legs Weight 250 Bike warm up 10...

    Tuesday Legs
    Weight 250

    Bike warm up
    10 minutes

    Seated Leg Curls
    12 x 100
    12 x 130
    8 x 160
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