Fullbody B
Weight 258.4
BSS
12
15
18
20
Lying leg curls/SS air squats
15 x 80/20
12 x 95/20
12 x 110/20
6 x 125/20
Incline cybex BP/SS pull ups
12 x 2.25 PPS/3
12 x 3PPS/3
6 x 3.25 PPS/4
8 x 3PPS/4
Leg raises/SS KB rows
15/15 x 55
15/15 x 55
15/15 x 55
15/15 x 55
Lat raises/SS Dips
12 x 25/12
10 x 30/12
8 x 35/12
Smith shrugs/SS cable ez curls
20 x 225/12 x 42.5
20 x 275/12 x 50
12 x 315
Drop
24 x 226/10 x 57.5
52 minutes
That’s it.
Nice job yesterday Shane! Solid session. I must have missed the “Functional Strength Training” category. I usually do my heavy lifting as “Traditional Strength Training”, which probably underestimates the calories since I superset everything. Might have to try that category instead… Of course, for accessory work and metcons I do “High Intensity Interval Training.” I never did find a good category for LISS so I type that in manually in Map My Run and it syncs with my phone/watch. There is not health data for that though (heart rate, etc.). That was a massive calorie burn and good overall effort, as seen from your BPM. Solid work for an hour long session.
Thank you Trent. On my watch I think the Functional Strength Training is the only Strength training category. I am still new to it though and I know you can add a lot more in the Fitness + app that has a 10 dollar a month fee that I don’t plan on buying.
I wish it showed somewhere how many total cals I was burning daily. The rings you close out are somewhat unique to the apple watch, stand and move specifically, instead of steps and total cals burned that are found on a lot of other fitness trackers. It is too bad I can’t figure out how to change their standard rings to something more custom.
Thursday Peloton
Hit my 100th ride and accomplished that goal.
I went ahead and did a warm up ride and my 100th ride an AC/DC ride. 
Then a 10 minute cool down.
Congrats, man, that’s awesome!
Now how many more can you get in by year’s end? 
I don’t know, I have a rower that I have been neglecting to hit this milestone. I bought this bike for my wife and the rower for me. I need to see if I can back into good enough shape to get my 5k rows back under 20 minutes.
Fullbody C
Weight 258
1 minute leg press/SS pull ups
X 75/4
X 100/5
X 125/5
X 150/5
Decline BP/SS Landmine Rows
12 x 155/12 x 70 to light
10 x 185/12 x 95
8 x 205/12 x 120
8 x 225/12 x 145
SOHP
5 x 65
5 x 80
3 x 95
3 x 110
3 x 125
3 + 140 (3)
RDLs/Decline Sit ups
12 x 225/10
10 x 250/12
8 x 275/12
OH tricep rope/chin up
20 x 42.5/3
14 x 57.5/3
8 x 65/3
Rear delt machine/air squats
20 x 65/20
20 x 65/20
20 x 65/20
61 minutes
Decent day. Leg press was light but intense. It didn’t hurt my hip so that’s a win.
You can find this in the Health app on your phone. But you’ll have to add each day’s “Resting Energy” and “Active Energy” together. Why they don’t seem to have a “Total Energy” option is beyond me. Or maybe they do and I just can’t find it.
Appreciate it. I will take a look at it.
Nice job on the 100’th ride and that session. That’s a heck of an accomplishment! Solid work on all of it. Glad the Leg Press didn’t hurt your hip. Yeah, I miss rowing. Well, I think I miss rowing but actually I’m so thankful to have not done that in a while. 
Thank you Trent. I got an email yesterday from Peloton, apparently you get a free T Shirt once you hit the 100 ride mark so that’s an added bonus.
The rower is definitely a love hate relationship.
Sunday
Peloton
Decent ride. Going to do every other session with rower and peloton. Next cardio day is rowing. Curious to see how the Apple Watch tracks that.
Solid work on the Peloton ride Shane! Congrats on the t-shirt as well! Yeah, we were at a Christmas train ride the other night and somehow the fitness app opened on my watch. A surfing workout was selected (by my jacket I suppose) and it ran for 20 minutes. It claimed that I had burned over 200 calories despite the fact that I was just walking around with my family and my heart rate probably never broke 80 BPM. 
My guess is that it has less to do with your heart rate and more to do with some pre-determined formula that they estimate based on your height, weight and activity.
Thank you Trent. I think heart rate has to be some kind of part of the equation. I know it’s all an estimate anyway though. Going to try rowing tomorrow. My hands are pretty beat up from work though so not sure how that is going to turn out.
Fullbody A
Weight don’t know
Leg Press/SS Pull ups
20 x 2PPS/3
20 x 3PPS/3
20 x 4PPS/3
20 x 5PPS/3
Bench Press
TM 255
5 x 105
5 x 135
3 x 155
5 x 195
3 x 225
1 + 245 (4) no spot but doubtful another in hole
UH BB Rows
12 x 185
10 x 205
8 x 225
8 x 225
HS OHP/SS Leg extension iso
20 x 55/20 x 40 x 2
16 x 55/20 x 40
HS MTS Ab crunch/SS Bicep/tricep
20 x 65/12 x 35 db curl
20 x 65/12 x 30 db extension
20 x 65/12 x 40 db curl
20 x 65/12 x 30 db extension
16 x 65/8 x 45 db curl
58 minutes
Got in late today after doing some early am manual labor. Had 11 thousand steps at 11 am and ended up over 20K today.
All the weight plates felt heavy today. Going to Deload next week.
Good work today Shane. Nice job on leg press and very solid effort on Bench. Would love to have a set like that on Bench day… Good job on the rest of it too, especially after walking probably 8-9 miles. I’ll bet the plates felt heavy. Way to get it done anyway!
Thanks Trent. Bench felt good.
Tuesday
Weight 260.2
Concept 2 Row
Short and intense 5K row. Wife called me mid row and 2 short stops for Powerade. Going to take a big effort to get back to breaking the 20 minute mark.
Nice job on that row brother. I looked back and the best I ever did was 20:23 and that was still slower than you. You’ll be back to sub-20 minutes in no time. 
Appreciate it man. Being tall helps with rowing.
