SHANE'S TRAINING - WEEK OF MARCH 30, 2026
I’m traveling this week for my daughter's spring break. It’s nothing spectacular, just visiting my in-laws in Orange County. This means my workouts are extremely limited by the fact that I have to do them at a small community gym attached to the neighborhood pool. It’s perfectly adequate to get a general workout that will prevent any backsliding, but not really set up for serious training.
Sometimes it’s slow enough that I can use the one barbell for some Olympic lift variations, but I can’t always count on that. Whatever happens, I’ll find something to do.
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DAY 1
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DAY 2
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Lying Leg Curls: 5x10
Leg Extensions: 5x10
Leg Press: 2x10, then knee started tweaking on third set
Walking Lunges: 3x12 per leg
Hip Thrust: 3x10
Good Morning to low pins: up to 235x1, 190 2x3
BFR Goblet Squat: 95x20,10,10,10
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Pulldowns: 4x10
BB Rows: 4x10
Single Arm Pulldowns: 4x10 per side
Yates Row: 4x8
Close Grip Pulldowns: 2x15 superset w/straight arm pulldowns x15
Some row machine: 2x15
Knee rehab stuff w/BFR
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DAY 3
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DAY 4
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Upper Body pressing. It will depend on how busy the little gym at my in-laws neighborhood is
Knee rehab stuff
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Most likely off
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DAY 5
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DAY 6 if travel permits
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Some kind of deadlift focused workout at the neighborhood gym.
Knee rehab stuff
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Close Grip Buffalo Bar Bench on slight decline: up to max, then 3-5x3-5
70 Degree Incline Press: 155 5x10…or as many sets of 10 as I can
Weighted Stretch Push ups: 2-3x6-8
Reverse Fly: 3x15-20
Behind the neck press: 112 5x10
Dips
Knee rehab stuff
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