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Thread: Shane's Journal

  1. #1651
    Registered User shaneinga's Avatar
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    Tuesday/Deads and Back
    Weight 240.2
    TM 415

    Landmine Rows
    12 x 175
    12 x 215
    12 x 215
    Drop
    12 x 195
    16 x 175

    Hex bar Shrugs
    20 x 300
    20 x 320
    20 x 340

    Deads Hex Bar
    5 x 275
    5 x 315
    5 + 355 (6) had more in me
    Jokers
    5 x 405

    Pull ups (30 minimum)
    6,6,6,6,6

    46:37

    That’s it. Good workout today.

    I decided to give 405 a tug and see how it felt. I was good for 5 today.



    Here was my last heaviest pull from my goal of hitting a 500 pound deadlift before covid hit last year.


    I would like to get back up to these weights, though doing it with a trap bar instead of the straight bar.
    Last edited by shaneinga; 12-05-2020 at 04:21 AM.
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    Man, what a session! Nice job Shane! I was impressed with the Landmines and then you just went full on crazy with the hex deads! Very good set at 405 and I think you had more in the tank there too. Extra credit for the jeans. Ha ha...
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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    Originally Posted by TM79 View Post
    Man, what a session! Nice job Shane! I was impressed with the Landmines and then you just went full on crazy with the hex deads! Very good set at 405 and I think you had more in the tank there too. Extra credit for the jeans. Ha ha...
    Thank you Trent. That was a heavy day and an enjoyable one. I think the jeans add a couple pounds to my lifts.

    Hoping to actually get a lifting session in today. This week has been crazy. Had a huge gas leak yesterday morning at 5:30 AM. Fire department showed up, a whole sh!T show.

    Along with this I also have year end equipment installs and I am finishing getting an office built.

    My next post in here should be my chest day.
    Last edited by shaneinga; 12-04-2020 at 03:55 AM.
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    Originally Posted by shaneinga View Post
    Thank you Trent. That was a heavy day and an enjoyable one. I think the jeans add a couple pounds to my lifts.

    Hoping to actually get a lifting session in today. This week has been crazy. Had a huge gas leak yesterday morning at 5:30 AM. Fire department showed up, a whole sh!T show.

    Along with this I also have year end equipment installs and I am finishing getting an office built.

    My next post in here should be my chest day.
    Man, that sounds like a mess.... Gas leak at work or at your house? Either way that sucks. They had a gas leak down the street from one of our projects in Durham and it ended up leveling a few buildings and killing at least one person. I have a photo somewhere and it looks like someone dropped a bomb. That stuff is no joke. Looks like I have two busy weeks coming up but am fortunate enough to get 16 days off for the holidays this year. Hopefully things calm down soon...
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  5. #1655
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    Originally Posted by TM79 View Post
    Man, that sounds like a mess.... Gas leak at work or at your house? Either way that sucks. They had a gas leak down the street from one of our projects in Durham and it ended up leveling a few buildings and killing at least one person. I have a photo somewhere and it looks like someone dropped a bomb. That stuff is no joke. Looks like I have two busy weeks coming up but am fortunate enough to get 16 days off for the holidays this year. Hopefully things calm down soon...
    It was at work, and yes it was a mess. It was a faulty pressure relief valve at the meter that was venting NG into the air in large amounts. All is good now but I am very thankful that it happened on a weekday or we could have suffered the same fate as the project in Durham.

    16 days off, damn man do you work for the government? LoL. I always end up getting paid out my vacation. I have 5 weeks but I only ever take a couple weeks a year off. Enjoy your time off man, I am taking the week after Christmas through New Years off for my surgery.
    Last edited by shaneinga; 12-05-2020 at 03:21 AM.
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    Thursday/BP Chest/Back
    Weight 240
    TM 230

    531 BP
    5 x 95
    5 x 135
    3 x 140
    5 x 150
    5 x 175
    5 + 200 (8)

    Incline DB Press/SS Low row
    12 x 50/12 x 140
    12 x 50/12 x 140
    12 x 50/12 x 140
    12 x 50/12 x 140
    20 x 50/18 x 140
    Bump to 60/bump to 150

    Dips/Chin ups
    16/6
    15/6
    15/6

    That’s it.

    Adding in incline DBs in place of extra BP volume work. Glad I did, haven’t hit my chest that hard in awhile.
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  7. #1657
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    Sunday
    Cardio
    Peloton
    45 minutes
    429 KJ new PR
    500ish cals

    Sunday cardio session done. Did a HIIT session for 45 minutes and hit a new PR.
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    Good to know you averted a disaster at your work!

    As for wanting to re-hit 500 deads with a hex bar...I have every confidence in you that you can. You're only 25 lbs. away.

    I made some minor switch ups 2 weeks ago and was impressed with the increased DOMS from it. Even with a lighter weight, improvements can be had when one breaks away from the old faithful exercises.

    Congrats on the PR! They won't happen too often at our age so take 'em when you can.

    I must ask, why the jeans?
    (no judgement from me either)
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    Solid bench workout on Friday Shane. Solid sets there and then a nice Peloton ride this weekend. Glad you hit a PR! Also, glad you got the gas leak figured out. Those things are nothing to mess around with. Do I work for the government? Lol, nah.... I usually only take one week off in the summer and then about 1.5 weeks over the holidays. Originally I was going to work a day of two early in the week of Christmas but we are kind of slow right now and so I went ahead and took the full two weeks off. It helped the paid holidays fell on week days this year too. After the year we've had with covid and all of the stuff with our house, my wife and I are completely burned out and need a break so I'm taking the extra time off.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  10. #1660
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    Good to know you averted a disaster at your work!

    As for wanting to re-hit 500 deads with a hex bar...I have every confidence in you that you can. You're only 25 lbs. away.

    I made some minor switch ups 2 weeks ago and was impressed with the increased DOMS from it. Even with a lighter weight, improvements can be had when one breaks away from the old faithful exercises.

    Congrats on the PR! They won't happen too often at our age so take 'em when you can.

    I must ask, why the jeans?
    (no judgement from me either)
    Thank you. Yeah 500 is not that far away when you look at where I was but those 25 pounds are at the top limits of my strength so they will take awhile to hit. Especially considering I am about to take an extended period off after my knee surgery at the end of this month. I guess I will know where I am when I am able to actually start lifting again.

    It is surprising how that works when you take a break from an exercise, even for a short period of time how quickly you lose those motor patterns.

    Agreed on the PRs! Take them where you can get them.

    Jeans, I work out on my lunch break. If I am doing cardio or squats I will change completely, but for throwing weights around I will grab a t shirt and that's about it.
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    Originally Posted by TM79 View Post
    Solid bench workout on Friday Shane. Solid sets there and then a nice Peloton ride this weekend. Glad you hit a PR! Also, glad you got the gas leak figured out. Those things are nothing to mess around with. Do I work for the government? Lol, nah.... I usually only take one week off in the summer and then about 1.5 weeks over the holidays. Originally I was going to work a day of two early in the week of Christmas but we are kind of slow right now and so I went ahead and took the full two weeks off. It helped the paid holidays fell on week days this year too. After the year we've had with covid and all of the stuff with our house, my wife and I are completely burned out and need a break so I'm taking the extra time off.
    Thank you Trent! Very happy with the PR and agree on the gas leak, it could have been a lot worse!

    The paid Holidays this year hitting on the weekdays has definitely helped with vacation. Those 4 day weekends are very nice.

    I just added up the days I will be off in a row and I have 10 days off so I am not far behind you.

    Enjoy the time off man, you deserve it!
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    Monday
    Press/Shoulders/Triceps
    Weight 244
    TM 145

    Banded warm up
    Warm up triceps with light band

    531 BB OHP
    3+
    5 x 60
    5 x 75
    3 x 90
    3 x 105
    3 x 120
    3 + 135 (5 again)

    DB Volume work
    11 x 55
    9 x 55
    9 x 55
    8 x 55
    7 x 55

    VGrip tricep/SSLat Raises
    12 x 75/12 x 35
    10 x 80/14 x 35
    8 x 85/16 x 35

    Face pulls
    20 x black band
    16
    12

    Good workout today. Was hoping for 6 on OHPs but it wasn’t there.

    Picked up a couple reps on my DB ohps.
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    Was hoping for 6x135 he says... Man, I would take 1 at that weight any day right now. Great session Shane. Those DB sets were damned impressive too man. I would love those numbers as well. Let me guess, jeans for the win?
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Was hoping for 6x135 he says... Man, I would take 1 at that weight any day right now. Great session Shane. Those DB sets were damned impressive too man. I would love those numbers as well. Let me guess, jeans for the win?
    Thank you! I am trying!

    Jeans for the win!
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    Tuesday/Deads and Back
    Weight 243
    TM 415

    Landmine Rows
    12 x 175
    12 x 200
    8 x 225
    10 x 225
    Drop
    14 x 175
    16 x 150

    Hex bar Shrugs
    20 x 315
    20 x 335
    16 x 355

    Deads Hex Bar
    3 +
    5 x 315
    3 x 335
    3 + 365 (6)

    Pull ups (32 minimum)
    6,6,6,6,6,5

    Good workout today. Shrugs were heavy today. Deads felt good but heavy as well. It was all kind of heavy actually but it felt good to knock them out and make a little progress.

    Sun is finally back out today, though it’s cold it is nice to see some sunshine!
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    Awesome session yesterday Shane! Man, those hex deads are just truly impressive... I don't even know what to say.... I remember a few years back, before I screwed up my back I would top out once per cycle around that weight on conventional deads. Man oh man were those sets brutal.... I'm glad one of us is still able to put up real numbers like that. Way to get after it brother!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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    Thank you Trent. I am hoping by switching to the OMDLB it will reduce the risk of hurting my back and I can continue to push for new gainz.
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  18. #1668
    Registered User shaneinga's Avatar
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    Thursday/BP Chest/Back
    Weight 240
    TM 230

    531 BP
    3 +
    5 x 95
    5 x 135
    3 x 140
    3 x 165
    3 x 185
    3 + 210 (6)

    Incline DB Press/SS Low row
    12 x 60/12 x 170
    12 x 60/12 x 170
    12 x 60/12 x 170
    12 x 60/12 x 170
    13 x 60/18 x 170

    Dips/Chin ups
    12/6
    12/7
    13/8

    Decent workout today.

    I purchased a multigrip bar from Titan for my Christmas gift this year. I gave it a try in between sets of incline BP and dips. I like it but it’s going to take some feeling out and practice to get comfortable with it.

    Going to be working again this weekend. Not going to complain as I am blessed to be this busy and able to work to feed my family.

    Going to start adding in some music in here, cause why the heck not.

    This isn't a workout song but with the audience I have here I figured it would be appreciated.

    Last edited by shaneinga; 12-12-2020 at 09:21 AM.
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    Great looking session on Friday Shane. Love the bench numbers and combos afterwards. Googled that Titan multi-grip bar and it looks interesting. I'm guessing you are doing mostly presses with it? Sounds good man. Sorry you had to work all weekend but you definitely have the right attitude, especially with the time we are in and the times that might lay ahead. I'm stretching hours right now as we are pretty slow. Hopefully things pick back up soon. I'll try to make it back and listen to that song as I am on mute right now.
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  20. #1670
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Great looking session on Friday Shane. Love the bench numbers and combos afterwards. Googled that Titan multi-grip bar and it looks interesting. I'm guessing you are doing mostly presses with it? Sounds good man. Sorry you had to work all weekend but you definitely have the right attitude, especially with the time we are in and the times that might lay ahead. I'm stretching hours right now as we are pretty slow. Hopefully things pick back up soon. I'll try to make it back and listen to that song as I am on mute right now.
    Thanks Trent. Yeah the Titan bar will be used for mostly pressing though I think you could do some decent rowing with it as well. Hopefully going into the new year we stay busy. We have been quoting and getting work here this year that I know prior to Trump we never would have even had a quote for. I have a part sitting on my desk that we were able to "get" that we will be painting over 2 million parts per year. Hoping we can keep that one on this side of the ocean with the new incoming president!

    That guys is pretty awesome and that song shows his range, it is more of a romantic song but he does a hell of a cover of Highway Man as well.

    Jocko turned me onto him on one of his podcasts. He also has a couple of songs on Sons of Anarchy.

    I listen to all kinds of stuff so I thought I would throw some on here. Especially considering the lifting in here is about to get really damn boring. LoL.
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    Monday
    Press/Shoulders/Triceps
    Weight 244
    TM 145

    Banded warm up
    Warm up triceps with light band

    531 BB OHP
    1+
    5 x 60
    5 x 75
    3 x 90
    5 x 110
    3 x 125
    1 + 140 (4)

    DB Volume work
    8 x 60
    7 x 60
    6 x 60
    Drop
    11 x 40

    VGrip tricep/SS seated lat raises
    8 x 85/10 x 30
    10 x 85/12 x 30
    11 x 85/12 x 30

    Face pulls
    20 x black band
    14
    12

    That’s it. Was hoping for 5 at 140 but 4 was it.
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  22. #1672
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    Originally Posted by shaneinga View Post
    Was hoping for 5 at 140 but 4 was it.
    Next time shoot for 6, you'll get it. The body ebbs and flows as do our workouts. I've found failing a rep target one week usually meant I could surpass it the next. I hope that works for you too.
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    Great session yesterday Shane! I would still love 4x140. OHP is one of those lifts that just slams on the brakes. Yeah man, I couldn't agree more about the state of things. We saw a huge uptick in our work under Trump. Of course, covid managed to slow all of that down but that wasn't really his fault. What better way to recover than higher taxes and regulations that send millions of jobs overseas? It's funny, out of everyone that I spoke to who voted for Biden, across the board, their main reason for doing so was that they "hate Trump." Yet almost none of them listed even one of Biden's policies that would be more beneficial to all of us (which there really aren't any). So to them, sadly, it was an emotional decision. And if there is one thing I've learned on this Earth, it is not to make decisions based on emotion. Doing so exhibits immaturity as you choose to ignore rational and logical thought, and instead, choose to obey that little voice in the back of your head that screams out like a whiny child trying to get something they want because it, "feels good" for a fleeting moment. And sadly, our culture does nothing to encourage rational and logical thought. May God help us...

    OK, have a great day Shane! Lol
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  24. #1674
    Registered User Cantplankwell's Avatar
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    No dust or rust here!, have a happy Christmas and stay safe!
    Please record my time/reps if I pass out
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  25. #1675
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    Next time shoot for 6, you'll get it. The body ebbs and flows as do our workouts. I've found failing a rep target one week usually meant I could surpass it the next. I hope that works for you too.
    Thank you! I actually tried to trick my body by writing down 6 in my journal prior to doing the lift hoping I wouldn't need to edit. No such luck.
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  26. #1676
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Great session yesterday Shane! I would still love 4x140. OHP is one of those lifts that just slams on the brakes. Yeah man, I couldn't agree more about the state of things. We saw a huge uptick in our work under Trump. Of course, covid managed to slow all of that down but that wasn't really his fault. What better way to recover than higher taxes and regulations that send millions of jobs overseas? It's funny, out of everyone that I spoke to who voted for Biden, across the board, their main reason for doing so was that they "hate Trump." Yet almost none of them listed even one of Biden's policies that would be more beneficial to all of us (which there really aren't any). So to them, sadly, it was an emotional decision. And if there is one thing I've learned on this Earth, it is not to make decisions based on emotion. Doing so exhibits immaturity as you choose to ignore rational and logical thought, and instead, choose to obey that little voice in the back of your head that screams out like a whiny child trying to get something they want because it, "feels good" for a fleeting moment. And sadly, our culture does nothing to encourage rational and logical thought. May God help us...

    OK, have a great day Shane! Lol
    Thank you Trent! Lets hope Georgia can slow them down to gaining a majority. My wife and I have both voted, as has everyone I know. With all the attention that Georgia has on it right now with the added additional pole watchers and the state under scrutiny for voter fraud it will be interesting to see if Georgia actually votes blue this time around.
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  27. #1677
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    No dust or rust here!, have a happy Christmas and stay safe!
    Thank you Alan. Same to you and your family. Try to stay warm up there in the Great White North.
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  28. #1678
    Registered User shaneinga's Avatar
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    Sorry for the lack of being around this week. We have 4 people out due to Covid, only one has it but the other 3 are in quarantine along with the additional other people who are on scheduled vacation this week it has been nuts here at work. I would wake up early and workout but honestly this week I have needed my sleep. Clocked 34000 steps on Tuesday, and almost 30K yesterday so I have been at least moving a lot.

    Going to actually try to get my deadlifts in today.

    I have to work tomorrow again, and then next week we are off the 24th and 25th and then I am off the following week with knee surgery.

    I am buying a used golf cart so I can cart myself around work while my knee heals after I return to work so that has been fun.

    Workout incoming later today, hopefully.
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    Still Pounding! TM79's Avatar
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    Originally Posted by shaneinga View Post
    Sorry for the lack of being around this week. We have 4 people out due to Covid, only one has it but the other 3 are in quarantine along with the additional other people who are on scheduled vacation this week it has been nuts here at work. I would wake up early and workout but honestly this week I have needed my sleep. Clocked 34000 steps on Tuesday, and almost 30K yesterday so I have been at least moving a lot.

    Going to actually try to get my deadlifts in today.

    I have to work tomorrow again, and then next week we are off the 24th and 25th and then I am off the following week with knee surgery.

    I am buying a used golf cart so I can cart myself around work while my knee heals after I return to work so that has been fun.

    Workout incoming later today, hopefully.
    Damn! Man you have had a long week Shane! I don't blame you for skipping training. With that many steps you are getting plenty of exercise anyway. Yeah, I feel like I've had covid in recent weeks. My coworkers probably had it too but none of us are getting tested. My MIL just got quarantined for eating lunch earlier in the week with an infected coworker. It is just running rampant right now. Hope you are able to get a session in today. The golf cart sounds like an awesome idea! I wish that was an option for me. I still have to get on swing stages and roof tops no matter what. Lol.
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  30. #1680
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Damn! Man you have had a long week Shane! I don't blame you for skipping training. With that many steps you are getting plenty of exercise anyway. Yeah, I feel like I've had covid in recent weeks. My coworkers probably had it too but none of us are getting tested. My MIL just got quarantined for eating lunch earlier in the week with an infected coworker. It is just running rampant right now. Hope you are able to get a session in today. The golf cart sounds like an awesome idea! I wish that was an option for me. I still have to get on swing stages and roof tops no matter what. Lol.
    Yeah man, been a heck of a week. LoL. This quarantine stuff is crazy. At least the CDC has backed off on the length of days needed to quarantine. Hopefully you haven’t caught it, but I guess if you did you have faired pretty well and should have some antibodies.

    It sounds like you need a helicopter!
    Last edited by shaneinga; 12-18-2020 at 02:23 PM.
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