Shane's Journal

[Cantplankwell]

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!

[shaneinga]

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.

[shaneinga]

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.

[shaneinga]

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

[Cantplankwell]

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.

[shaneinga]

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.

[ArchAngel'73]

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.

[shaneinga]

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.

[shaneinga]

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

[shaneinga]

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

[shaneinga]

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

[Cantplankwell]

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?

[shaneinga]

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.

[shaneinga]

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.

[shaneinga]

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.

[PtReyesGreg]

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.

[shaneinga]

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.

[shaneinga]

I will drop off my week of work and weigh in tomorrow. I better have a woosh today or I am coming in heavy. :/

[Cantplankwell]

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.

[shaneinga]

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.

[shaneinga]

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.

[shaneinga]

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.

[shaneinga]

Tuesday Deads and Back

Deload
Weight 248.8

Deads (BB)
5 x 135
5 x 225
1 x 315
1 x 365

HS ISO row
12 x 1PPS
12 x 2PPS

Lat pull mag grip
12 x 85
12 x 120

Chest supported Db Rows
12 x 55
12 x 65

Single arm D handle lat pull
12 x 35
12 x 50

Incline DB curls
12 x 20
12 x 25

Rope Hammers
15 x 30
12 x 42.5

Sauna
20 minutes

First time doing BB deadlifts in awhile. Felt good.

Wednesday Ab Work and Cardio

Weight 250.6

HS MTS Ab machine
20 x 70
20 x 70

Side Raises
20 x 45
20 x 55

Reverse crunches
20
16

Planks
30 seconds x 2

Steam Room.
2 minutes x 3
That’s fawking hot. LoL.

Tried out the new steam room today. Damn it is hot. Every 90 seconds more steam is added from the corner of the room near the floor and it feels like it is cooking your feet.

Going to take some getting used to.

[shaneinga]

Thursday. Chest and triceps
Weight 249.6

Deload
Flat DB Bench
12 x 50
12 x 60

Pec Deck
12 x 145
12 x 160

Incline DB Bench
12 x 50
12 x 60

Low Cable fly
12 x 20
12 x 25

Decline Bench
12 x 135
12 x 165

HS Incline BP
12 x 1PPS
12 x 1.25 PPS

Seated lat raises
20 x 20
20 x 25

Friday

Legs
Weigh in 248.6
Cals and macros stay the same again

Standing iso Leg Curls
12 x 25
12 x 25

HS ISO Leg extensions
12 x 40
12 x 50

Squats BB
10 x bar
5 x 135
1 x 185
1 x 225
1 x 250
1 x 275
3 x 225

Leg Press
12 x 3PPS
12 x 4PPS

RDL
12 x 135
12 x 185

Lunges
10 x BW x 3 per leg

Ab Crunch Machine
20 x 130
20 x 130

Hip thrust machine
12 x 1PPS
12 x 1.25PPS

20 rep leg press
20 x 2PPS
20 x 3PPS

That’s it. Wanted to see where I was on squats. 275 moved pretty well. I am off my blood thinner, as of about 10 days ago, so I am not as worried about muscle tears.

With this I am going to run 531 on squats and deads and run a higher rep Bodybuilding style upper body routine. I should meet my goal of 3PPS for the year on squats as long as my knee holds up.

[shaneinga]

Sunday Cardio
Weight 249.2

Peloton
30 minutes with 5 minute cool down ride
465 cals
———————————-

Monday Shoulders/Biceps
Weight 253.6. Ate pizza last night

Seated Lat Raises
12 x 25
12 x 30
11 x 35
6 x 40

DB OHP (4 on incline bench)
12 x 55
12 x 65
7 x 70
7 x 70

Incline Bench DB Curls
12 x 25
12 x 30
7 x 35s
5 x 35

Chest supported Front Raises
12 x 15
12 x 20
10 x 25
10 x 25
12 x 35 single

Chest supported rear delt fly
12 x 35 partials
12 x 30
12 x 25
12 x 20

Meadow DB Shrugs
10 x 95
10 x 100
10 x 100
Run the rack rapid 10s
10 x 95,85,75,65,55

BB Curls
12 x bar
12 x 65
10 x 85
4 x 105
10 x 85

HS ISO OHP
12 x 1.25PPS
10 x 1.35 PPS
6 x 2PPS
12 x 1PPS

65 minutes

[Cantplankwell]

Good sessions there Shane

Weight is headed in the right direction! I used the "Happy Scale" app for a time a couple of years ago when I was tracking, I found the 7 day rolling average smoothed out the trends so a bad day on the scale (Mondays for me usually ) did not throw my focus off.

Smart idea on moving to the Golds, I guess if you want to get something done you got to have the right tools. I would like to return to a gym...but I wont be hedging tho....I am thinking of selling my stuff (other than the rowing machine) once the pandemic is in the rearview mirror. The gym that I did a winter session with a couple of years ago had plenty of gear that I cant afford, and I can still do power cleans and snatches, the five squat racks were the most unloved things they had, not even the bro's there used them for curls....just this crazy old man here doing squats and SOHPs.

[shaneinga]

Thank you CPW. Yeah, the scale really has been my worse enemy this year but progress, even small amounts does seem to help.

I hear you on selling off the gym equipment. Mine really is collecting dust at this point. I hesitate to sell it though because it is always possible that the gyms might actually close again. I have nightmares thinking about tracking down gym equipment again and how hard is was to find equipment to build my pandemic home gym. LoL.

[shaneinga]

Monday Shoulders/Biceps
Weight 251

Seated Lat Raises
12 x 25
12 x 30
11 x 35
6 x 40

DB OHP (4 on incline bench)
12 x 55
12 x 65
7 x 70
7 x 70

Incline Bench DB Curls
12 x 25
12 x 30
7 x 35s
5 x 35

Chest supported Front Raises
12 x 15
12 x 20
10 x 25
10 x 25
12 x 35 single

Chest supported rear delt fly
12 x 35 partials
12 x 30
12 x 25
12 x 20

Meadow DB Shrugs
10 x 95
10 x 100
10 x 100
Run the rack rapid 10s
10 x 95,85,75,65,55

BB Curls
12 x bar
12 x 65
10 x 85
4 x 105
10 x 85

HS ISO OHP
12 x 1.25 PPS
12 x 2
6 x 2.25
Drop
7 x 1.25

61 minutes
——————————-
Tuesday Deads/back and Triceps

Weight 250

Deads
5 x 135
5 x 185
5 x 225
5 + 275 (10 capped here)

HS ISO row
12 x 2PPS
10 x 2.25
7 x 3
8 x 3

HS iso front lat pull downs
12 x 2PPS
7 x 2.25
8 x 2.25
7 x 2.25
Drop
9 x 2

Dips
12
14
12
10

Cable D Lat Pulls
12 x 100 to light
12 x 140
6 x 180
Single Arm
15 x 70
13 x 80

OH Tricep DB extension
12 x 65
12 x 75
10 x 80
10 x 85

60 minutes
———————————-

Wednesday Ab Work and Cardio

Weight 249.4

Ab workout A

LF Ab Crunch
20 x 90
20 x 110
20 x 120 start here
20 x 120
20 x 120

Reverse Crunches
10
12
12
10
10

Cable Oblique Twists (6 hole)
20 x 60 per side
20 x 70 start here
20 x 80
20 x 80

Stairs of doom
100 flights
24:47

[shaneinga]

Thursday Chest and Biceps
Weight 248.4

DB Lat Raises
20 x 25
20 x 30
14 x 35

Flat DB press
12 x 65 start here
12 x 75
6 x 85
6 x 85

Single arm cable fly(10)
12 x 25
12 x 25
12 x 25

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

Incline DB Curls
12 x 30
8 x 35
6 x 35

Decline BP
12 x 135
8 x 185
8 x 185

Crossbody Curls/HS wide press
12 x 25/12 x 1.25PPS
12 x 35/12 x 2PPS
9 x 40/12 x 2.25PPS

64 minute set
———————————-

Friday Squats and Legs

Weigh in 247.6
Warm up bike 5 minutes

Squats 531
5 x 95
5 x 135
3 x 155
5 + 185 (10 capped here)
3 x 225
1 x 250
10 x 135 high bar

Standing iso leg Curls
12 x 35
12 x 45
12 x 50
12 x 50

Isometric Leg Extension holds
10 x 10 seconds low
10 x 10 seconds middle
10 x 10 seconds high

Leg Press
12 x 4PPS
12 x 5PPS
12 x 6PPS

Lunges
10 x BW x 4

60 minutes

That’s it. Going to go back to 1 pound per week loss. It’s a lot easier and definitely more enjoyable way to live.

[shaneinga]

I ran into Trent over on T nation.

Edit to add again. Figured out the forum issue.

Moving on over to T Nation.

Those who follow along here feel free to come along.

Alan and not sure where Greg went. Hopefully he is ok out there in California with those wild fires.