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Thread: Shane's Journal

  1. #1891
    Registered User Cantplankwell's Avatar
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    Good to see you back Shane, my condolences on your losses. Ill be checking in here from time to time for sure. Myself I am still lifting, but I have pulled back a bit on how I do things, I cant keep up with the Joneses here, I am contemplating restarting my Journal, but with a focus on achieving what I need to do for myself and not worrying about numbers or what others think.

    Lets do our best to class up this joint!
    Please record my time/reps if I pass out
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  2. #1892
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Good to see you back Shane, my condolences on your losses. Ill be checking in here from time to time for sure. Myself I am still lifting, but I have pulled back a bit on how I do things, I cant keep up with the Joneses here, I am contemplating restarting my Journal, but with a focus on achieving what I need to do for myself and not worrying about numbers or what others think.

    Lets do our best to class up this joint!
    Hey, thanks Alan. Fire that journal back up! I won’t be here as much as I was but I will be in here at least once a week to drop off some work and check on journals.
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  3. #1893
    Registered User shaneinga's Avatar
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    Starting a new split this week.

    Sunday Back/Biceps
    Weight 255 Ate a ton yesterday

    Ez Curls PWO
    12 x 50 elbow is a little sore today
    12 x 50
    20 x 50

    Deads
    5 x 225
    5 x 275
    5 x 315

    Ab Rollouts
    30
    30
    30
    30

    Chest supported DB Rows
    12 x 40
    12 x 50 start here next time
    12 x 60
    10 x 70

    10K row
    41:55

    Did a 10K row for the 4th. Last year we started a Peachtree Road race tradition that is a 10K run on the 4th of July. My knee still doesn’t like running so I did a row instead. My wife knocked her run out though and set a new PR.

    Monday Shoulders/Triceps
    Weight 254

    Hypertrophy A

    Seated Lat Raises
    15 x 20
    12 x 30
    9 x 35
    10 x 35

    DB OHP (5 on incline bench)
    12 x 45 to light
    12 x 55
    10 x 60
    9 x 60

    Rear delt Cables
    12 x 15
    12 x 20
    5 x 25
    Drop
    10 x 15

    Smith Shrugs
    20 x 250
    20 x 285
    20 x 315

    Incline DB Skull Crushers
    12 x 30
    8 x 35
    9 x 35

    Behind Back Cable Lat Raises
    15 x 15
    15 x 15
    15 x 15

    60 minutes

    Today I am hitting legs again. I crushed my legs on Saturday and with the row on Sunday they are still sore today. Hoping for some hair of the dog with today’s workout.
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  4. #1894
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    Tuesday Legs
    Weight 250

    Bike warm up
    10 minutes

    Seated Leg Curls
    12 x 100
    12 x 130
    8 x 160
    Single leg
    12 x 55
    12 x 70

    Leg Extensions
    12 x 100
    12 x 130
    12 x 160
    Single leg
    12 x 55 left still weak
    12 x 70

    Smith Squats
    12 x 135
    5 x 185
    5 x 225
    3 x 250 x 3

    Smith Standing Calf Raise/Lat Raises
    20 x 250/20 x 25
    20 x 275/20 x 30
    20 x 315/20 x 30

    Lunges
    BW x 10 per leg x 5 sets

    65 minutes
    ——————————
    Wednesday Ab Work and Cardio

    Weight 253

    Ab Crunch Machine
    20 x 85 to light
    20 x 100
    20 x 115
    20 x 130
    20 x 145

    Back Extensions
    12 x 40 DBs
    12 x 45
    12 x 50
    12 x 55

    Hammer Strength Double Crunch
    20 x 70
    20 x 70
    20 x 70
    20 x 70
    14 x 70

    Elliptical
    30 minutes
    500 ish cals
    —————————

    Thursday Chest and Triceps
    Weight 253

    Lat Raises
    16 x 35
    18 x 35
    20 x 35

    Incline DB Press
    12 x 60
    12 x 65
    10 x 70
    8 x 70

    Pec deck
    12 x 175
    12 x 190
    12 x 205
    7 x 225

    Chest supported tricep kickback
    12 x 15
    12 x 20
    12 x 25

    Flat DB press
    12 x 65
    11 x 70
    7 x 75
    6 x 75

    Low Cable Fly
    18 x 15
    12 x 20
    12 x 20

    HS MTS Incline Press
    12 x 50
    8 x 70
    5 x 90
    Drop
    5 x 70
    8 x 50
    18 x 30

    61 minutes
    ———————————————

    Friday Back/Abs/ Biceps

    Weight 255

    Reverse Crunch
    15
    15
    15
    15
    15

    Dual pulley lat pulls
    12 x 60
    12 x 70
    10 x 80
    8 x 80

    Cable low Row Wide D Grip
    12 x 120
    12 x 140 start here
    12 x 160
    8 x 180

    Sit ups/DB Curls
    15/12 x 35 x 3

    Reverse Curls
    12 x 50
    12 x 50
    12 x 60

    Ab Crunch machine
    25 x 100 x 4

    HS MTS front Pull down UH Grip
    12 x 50 per arm. To light
    12 x 70
    10 x 90
    8 x 100

    65 minutes
    ———————————
    Saturday
    Peloton
    45 minutes zone ride
    330 output
    13.01 miles

    That’s my week worth of work.
    500 cals
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  5. #1895
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    Nice work in here Shane

    Just to catch up: are you getting away from things like heavy singles or 1-3 reps range stuff, and heading more in the volume range?

    I noticed this: "Chest supported DB Rows" How did you find that?, I tried actual bench rows last year, because I heard that it was an exercise that Rowers used, I resorted to placing a 2x 10 with some padding across the safeties on my rack and did it with a bar, I had mixed results...couldn't quite get the feel for it., maybe with DBs i would get a better result.

    Anyway nice to see the work pile up. Hopefully the Covid has moved on in your area with no bad consequences for you and yours

    BTW what the heck happened to Trent? hope he comes back.
    Please record my time/reps if I pass out
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  6. #1896
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Nice work in here Shane

    Just to catch up: are you getting away from things like heavy singles or 1-3 reps range stuff, and heading more in the volume range?

    I noticed this: "Chest supported DB Rows" How did you find that?, I tried actual bench rows last year, because I heard that it was an exercise that Rowers used, I resorted to placing a 2x 10 with some padding across the safeties on my rack and did it with a bar, I had mixed results...couldn't quite get the feel for it., maybe with DBs i would get a better result.

    Anyway nice to see the work pile up. Hopefully the Covid has moved on in your area with no bad consequences for you and yours

    BTW what the heck happened to Trent? hope he comes back.
    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 triples. I plan to move back to higher reps on squats as well though.

    I really like the chest supported DB rows. I use an adjustable bench set on the same number I use for inline Db bench.

    I think Trent, like myself got burned out posting here. He might come back but this place is pretty sparse right now. Idk, maybe the new year will will bring some with resolutions back to fire up some journals.
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  7. #1897
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    What are your goals now Shane?
    Lots of changes and adaptations for you this last year and you used to be hyper focused on losing weight and conditioning. I'm not intending on being a d*ck but you were chasing the 230's not too long ago and I see the current weight...
    I had my weigh on yesterday, I'm now down to losing fat consistently and have lost 28 lbs. in 3 months. The gym has only been open for the last 2-3 weeks and I'm not looking for any congrats neither. We're in this together with similar goals. I'm chipping away at mine and winning, and I want you to meet your goals as well. Because you deserve it.
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  8. #1898
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    What are your goals now Shane?
    Lots of changes and adaptations for you this last year and you used to be hyper focused on losing weight and conditioning. I'm not intending on being a d*ck but you were chasing the 230's not too long ago and I see the current weight...
    I had my weigh on yesterday, I'm now down to losing fat consistently and have lost 28 lbs. in 3 months. The gym has only been open for the last 2-3 weeks and I'm not looking for any congrats neither. We're in this together with similar goals. I'm chipping away at mine and winning, and I want you to meet your goals as well. Because you deserve it.
    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. Lots of holidays, birthdays, etc. I can walk around at 250 daily no sweat. It seems to kind of be my natural size. I really need to be be 230 though. I taped my naval today and it was right at 41. That’s not healthy no matter how I cut. I seem to lose about an inch every 10 pounds so getting back to 230 would be about right.

    Still headed to the beach middle September. I would be happy with anything in the 230s by then and I have my macros and cals set to drop 2 pounds per week. I know it’s dumb, but I need to see the scale drop significantly to keep me motivated.

    I weigh in every Friday and will definitely drop off my weigh ins here to stay accountable.
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  9. #1899
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    Sunday Back/Biceps
    Weight 253.8

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

    Deads
    5 x 235
    5 x 285
    5 x 325

    Ab Rollouts
    30
    30
    30
    30

    Chest supported DB Rows
    12 x 50
    12 x 60
    10 x 70
    10 x 70

    5K Row
    20:37
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  10. #1900
    Registered User shaneinga's Avatar
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    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)
    12 x 50
    12 x 55
    10 x 60
    9 x 60

    Rear delt Cables
    12 x 15
    12 x 20
    11 x 22.5

    Smith Shrugs
    20 x 265
    20 x 295
    20 x 325
    Behind Back
    20 x 225
    20 x 250
    20 x 275

    DB Tricep OHP
    12 x 55 to light
    12 x 65
    12 x 70
    12 x 75 tough set

    Behind Back Cable Lat Raises
    12 x 17.5
    10 x 20
    10 x 22.5

    60 minutes
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  11. #1901
    Registered User shaneinga's Avatar
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    Tuesday Legs
    Weight 253.4

    Bike warm up
    10 minutes

    Leg Extensions
    12 x 115
    12 x 135
    12 x 175
    Add a set

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

    Leg Press
    12 x 190 to light
    12 x 220
    12 x 250
    12 x 280
    12 x 310

    Leg Press Calf/DB Lat Raises
    20 x 250/20 x 30
    20 x 265/20 x 30
    20 x 280/20 x 30

    Smith Squats
    12 x 135
    10 x 165
    10 x 195
    10 x 195

    Bike cool down
    5 minutes

    60 minutes
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  12. #1902
    Registered User Cantplankwell's Avatar
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    Hey Shane, Nice big volume of work done here, hitting things from all sides. So you must be back at a public gym?

    The weight loss:, I am suffering along with you myselfDid really well at the start in April...not so much lately. I do really well at work where there is essentially no food nearby so I just bring my lunch. There are no snacks unless I raid somebody else's stuff....which has been tempting . At home different story, just too much opportunities at night and the weekend to "graze".

    What beach do you go to? Is it a resort?
    Please record my time/reps if I pass out
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  13. #1903
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Hey Shane, Nice big volume of work done here, hitting things from all sides. So you must be back at a public gym?

    The weight loss:, I am suffering along with you myselfDid really well at the start in April...not so much lately. I do really well at work where there is essentially no food nearby so I just bring my lunch. There are no snacks unless I raid somebody else's stuff....which has been tempting . At home different story, just too much opportunities at night and the weekend to "graze".

    What beach do you go to? Is it a resort?
    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 Beach in Florida. Not a resort but we love it. We stay at the same place every year but a different condo number. We love the beach and the condo has a beachfront restaurant attached to it. Perfect little getaway.
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    Wednesday Ab Work and Cardio

    Weight 252.6

    Ab Crunch Machine
    20 x 115
    20 x 130
    20 x 145
    16 x 160

    Back Extensions
    12 x 45
    12 x 50
    12 x 55
    12 x 60

    Reverse Crunches
    20
    20
    20
    14


    Hammer Strength Double Crunch
    20 x 70
    20 x 70
    20 x 70
    20 x 70
    14 x 70

    Stairs of doom.
    105 flights.
    ——————————————-

    Thursday Chest and Triceps
    Weight 252.2

    DB Lat Raises
    12 x 35
    12 x 40
    10 x 45

    Incline DB Press (number 3)
    12 x 65
    12 x 70
    6 x 75
    Drop
    10 x 60

    Pec deck
    12 x 190
    12 x 205
    9 x 220
    8 x 220

    Dips
    12
    12
    12
    9

    Flat DB press
    11 x 65
    10 x 65
    8 x 65
    Toasty

    Low Cable Fly
    12 x 20
    12 x 22.5
    10 x 25

    HS MTS Incline Press
    12 x 60
    9 x 70
    7 x 80
    Drop
    5 x 60
    12 x 40

    60 minutes
    ——————————————-
    Friday Back/Abs/ Biceps

    Friday weigh in
    Weight 250.2 goal met.

    New cals for the week 2799
    Goal 2 pounds

    DB Bicep Curls
    12 x 35
    12 x 40
    9 x 45
    8 x 45

    HS Double Crunch
    20 x 70
    20 x 70
    20 x 70
    20 x 70

    Dual D handle pulley lat pulls
    12 x 140
    10 x 160
    9 x 160
    Drop
    10 x 120

    Incline Hammer Curls
    12 x 25
    12 x 30
    8 x 35
    7 x 35

    Ab Crunch machine
    25 x 115 x 4

    Cable low Row Wide D Grip
    12 x 140
    12 x 160
    9 x 180
    9 x 180

    Machine preacher
    20 x 30 per arm
    12 x 40
    8 x 50

    62 minutes

    That’s it.
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  15. #1905
    Registered User shaneinga's Avatar
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    Sunday Back/Biceps
    Weight 250.8

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

    Deads
    5 x 245
    5 x 295
    5 x 345

    Chest supported DB Rows
    12 x 60
    12 x 70
    12 x 70

    Ab Rollouts
    30
    30
    30
    30

    2K Row
    7:43

    5K Row
    19:57

    Good way to start the week. Back under 20 minute 5K row.
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  16. #1906
    Registered User PtReyesGreg's Avatar
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    Nice workout on Sunday Shane. It's good to see you back on here too. I just came back too for some of the same reasons you said. It's nice to be around other like minded people...really helps with the accountability.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

    ISSA Certified Personal Trainer
    My Blog: https://slavinstrength.wordpress.com/
    IG: @greg_slavin
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  17. #1907
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Nice workout on Sunday Shane. It's good to see you back on here too. I just came back too for some of the same reasons you said. It's nice to be around other like minded people...really helps with the accountability.
    Thank you Greg. Yep, it is good to have the accountability of our online gym partner/bros.
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  18. #1908
    Registered User shaneinga's Avatar
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    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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  19. #1909
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    I will drop off my week of work and weigh in tomorrow. I better have a woosh today or I am coming in heavy. :/

    I was like WTF is woosh...like running past someone fast. Had to look that up LOL. I wonder if going for a walk in Death Valley would help?

    2K Row
    7:43

    5K Row
    19:57


    Nice numbers there....is that "flat out" or just "putting in reps" as they say.
    Please record my time/reps if I pass out
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  20. #1910
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    I was like WTF is woosh...like running past someone fast. Had to look that up LOL. I wonder if going for a walk in Death Valley would help?

    2K Row
    7:43

    5K Row
    19:57


    Nice numbers there....is that "flat out" or just "putting in reps" as they say.
    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 about 40 percent of the time.
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  21. #1911
    Registered User shaneinga's Avatar
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    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

    DB OHP (5 on incline bench)
    12 x 55
    12 x 60
    9 x 65
    8 x 65

    Rear delt Cables
    12 x 15
    12 x 20
    9 x 25

    Smith Shrugs
    20 x 275
    20 x 305
    20 x 335
    Behind Back
    20 x 235
    20 x 260
    20 x 285

    DB Tricep OHP
    12 x 70
    12 x 75
    12 x 75
    11 x 75

    Machine OHP
    20 x 55
    16 x 70
    12 x 85

    60 minutes
    —————————-

    Tuesday Legs
    Weight 250.8

    Bike warm up
    10 minutes

    Seated Leg Curls
    12 x 100
    12 x 130
    12 x 160
    7 x 175

    Lunges
    10 per leg x 5 sets x BW

    Leg Press
    12 x 265
    12 x 280 start here plus 5
    12 x 295
    12 x 310
    12 x 325

    Leg Press Calf/DB Lat Raises
    20 x 265/20 x 25
    20 x 280/20 x 25
    20 x 295/20 x 25

    Leg Extensions
    12 x 135
    12 x 150
    12 x 165
    11 x 180
    Drop set
    20 x 115

    Hip Adduction
    20 x 230
    20 x 245
    20 x 260

    Hip Abduction
    20 x 205
    20 x 220
    14 x 235

    Bike cool down
    5 minutes

    65 minutes
    —————————-

    Wednesday Ab Work and Cardio

    Weight 250.8

    Ab Crunch Machine
    20 x 115
    20 x 130 start here
    20 x 145
    20 x 160

    Back Extensions DB
    12 x 50
    12 x 55
    12 x 60
    12 x 65

    Reverse Crunches
    20
    20
    20
    20

    Hammer Strength Double Crunch
    20 x 70
    20 x 70
    20 x 70
    14 x 70
    16 x 70

    Stairs of doom
    30 minutes
    —————————-

    Thursday Chest and Triceps
    Weight 250.4

    DB Lat Raises
    20 x 30
    20 x 35
    16 x 40

    Flat DB press
    12 x 60
    12 x 65
    12 x 70
    8 x 75

    Pec deck
    12 x 195
    12 x 210
    10 x 225
    10 x 225

    Incline DB Press (number 3)
    11 x 60
    9 x 60
    8 x 60
    8 x 60
    7 x 60

    Low Cable Fly
    12 x 22.5
    12 x 25
    12 x 27.5
    12 x 30

    HS MTS Incline Press
    12 x 60
    12 x 70
    7 x 80
    Drop
    8 x 60
    12 x 40

    Tricep Press
    20 x 130
    15 x 145
    12 x 160

    66 minutes
    —————————-

    Friday Weigh in. 250 on the nose.
    No woosh, no biggie. Keeping cals the same this week. If I don’t have a good drop I am sure Carbon will drop my cals back.

    No workout today. Going to take a day off. Have a great weekend everyone. It’s going to be in the 90s and hit here. Plan for me is to be in a pool for most of the weekend.
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  22. #1912
    Registered User shaneinga's Avatar
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    Saturday
    249.8
    Peloton
    45 minutes
    396 output
    14.75 miles
    600 ish cals

    Back in the 240s but barely.

    Deload Week.

    Sunday Deads and pull
    Weight 249.4

    Deads
    5 x 245
    5 x 295

    Chest supported DB Rows
    10 x 50
    10 x 50

    DB Curls
    12 x 30
    12 x 30

    Ab Rollouts
    30
    30

    5K Row
    20:30

    Monday Shoulders Deload
    249.6

    Machine OHP
    12 x 70
    12 x 85

    Cable Laterals
    12 x 15
    12 x 20

    Smith shrugs
    20 x 225 Front
    20 x 250 Front

    Rear delt cable
    12 x 15
    12 x 15

    Today I quit planet fitness and have moved over to a Gold’s gym by my work. It cost triple the price but it’s worth it. With this I will have a lot more toys to play with including squat racks and bb not connected to Smith machines. Plus the have all the HS plate loaded toys.

    With that I plan to rearrange my lifting days since I don’t have to deadlift at the house only on the weekends.

    My home gym will probably start collecting dust but I will still get use out of it from time to time and if another lockdown comes I will not be caught without a place to workout again.
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