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BW: 178.0
Yesterday’s Output: 3,352
Yesterday’s Intake: 2,704
Deficit: 648

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

(Superset)
Bench

Great looking session yesterday Shane! That is heavy as crap on seated OHP. That is one lift that I will not attempt after dislocating my shoulder in the gym doing it a long time ago. Solid work...

Thanks Shane. It feels good to hit some respectable weights again. Then after a hard afternoon of work yesterday I still feel pretty good on 6 hours of sleep so you can't beat that. As for the...

BW: 178.4
Yesterday’s Output: 2,638
Yesterday’s Intake: 3,514
Surplus: 876

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

Box Squat
10x115

Great couple of workouts Shane! Solid set at 195 on BP. I love the push-ups to finish your session too. Solid work today as well. You popped up so quick on those RDLs I'm surprised you didn't...

Thanks Shane. The tabata interval is always tough. Yeah, I thought I was out of the woods on the ankle pain and hated it when I felt it come back. I really need to get a bike and switch up the...

BW: 178.0 (Ouch! :eek:)
Yesterday’s Output: 3,262
Yesterday’s Intake: 3,466
Surplus: 204

Conditioning: Distance Run. Outdoor, Paved
5 Miles, 46:18, 9:15 Pace, 665 Cals, 155 BPM
...

Good looking lower body rehab session Greg. That has to feel good to at least get some lower body stuff in. Nice job on the airdyne too. Well, you know I like the calf raises so glad to see...

Thanks Greg. That was a good metcon and accessory session today. Yeah, it's pretty crazy to walk around and see a lot of women that have bigger legs than I do. Oh well, I can still lift more than...

BW: 176.0
Yesterday’s Output: 3,625
Yesterday’s Intake: 3,362
Deficit: 263

Warmup – LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Brocessory Work I
4 Rounds:

Another great session yesterday Greg! Solid sets on bench and great looking superset combos. Think I'm going to hit some BBB sets this morning too. I don't have a problem burying that voice at this...

Love that manly bro/arm session Shane! :D Solid work there. And sh!t I hear you curling 45 lb plates! :eek: Hopefully your shirts can still contain those guns after this session. :D

BW: 175.8
Yesterday’s Output: 3,667
Yesterday’s Intake: 2,961
Deficit: 706

Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals

Conditioning: Metcon

Ha ha ha.... Yeah, it wasn't the heavy squats or deadlifts. It was the "flying seagull" or whatever they call that yoga move... :rolleyes: :D

BW: 177.0
Yesterday’s Output: 3,470
Yesterday’s Intake: 2,863
Deficit: 607

10-Minute Full Body Stretch/Mobility

LISS – 15% Incline
3 Miles, 60:00, 792 Cals

Yeah Shane! Glad to see some squatting going on. Also glad to hear that you had minimal pain. I have no doubt that very soon you will be back to making me look like a 12 year old girl doing squats...

Thanks Shane. Yeah, I'm hoping he can keep doing this man. It has been a rough two years.... Thanks on the session today. Glad to be getting some decent heavyish numbers again.

Holy crap Greg! You have been an upper body lifting machine! :eek: Some great looking sessions in there. (To be fair, I was trying to catch up on all of this earlier but didn't have time so had to...

Nice session yesterday Shane! Very solid sets on OHP and I have to say that the Arnolds impressed me the most. 5(10x40) is straight up manly. :eek: I usually do 6-8 reps at that weight. Another...

BW: 177.2
Yesterday’s Output: 3,173
Yesterday’s Intake: 3,203
Surplus: 30

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

Hex Deads
10x135