Solid work on the Peloton ride. Calorie and BPM-wise, that is about identical to what I did this morning. Was definitely not firing on all cylinders here either. Way to get it done brother.
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Appreciate it. Hopefully we both start feeling more like ourselves quickly.
Fullbody C
Weight 256
Leg press/SS pull ups
12 x 3PPS/5
12 x 4PPS/4
12 x 5PPS/5
12 x 6PPS/5
SOHP
5 x 60
5 x 75
3 x 90
5 x 95
5 x 110
5 + 125 (7)
Pendlay Rows
5 x 155
5 x 175
5 x 185
5 x 205 x 2
Decline BP
12 x 155
10 x 185
8 x 205
5 x 225
Leg raises/ kb swings
15/20 x 50 x 4
Decent day. Reset my SOHP back 3 cycles or 15 pounds and dropped 10 pounds off a lot of other lifts.
Added in a KB swing today as a hinge. That got the heart rate up into the high 150s quickly. Good stuff.
5 Likes
Saturday
Weight 255.8
Peloton
That’s it. I was going to row but my back has a muscle knotted under my left shoulder blade. I hit it with the theragun last night and am going to rest it until Monday’s workout.
It’s damn cold here in Georgia. It’s supposed to warm up over the next couple of days though. Unfortunately it’s also supposed to rain.
4 Likes
Nice job yesterday. Super strong on the rows and decline bench. Strong work on the Peloton as well. I wish they could sync it so you could have your distance on there. Massive calorie dump. It’s funny, I just finished a 5-mile run that took almost the exact same amount of time. My average HR was 158 and I burned almost the same amount of calories as you at 127 BPM. 
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Thanks Trent. Peloton tracks distance. My 30 minute intense ride was about 9.5 miles and my cool down was just over 2 miles. Total distance is between 11-12 miles. My cardio is better than my leg drive on the bike. Legs definitely get toasty faster than I run out of cardio conditioning. I can average around 140-150 watts without too much issue, but once I get up to 200-225 watts on the bike the legs heat up quickly. It’s crazy that a lot of the top riders average well over 300 watts over that same 30 minutes. It’s hard to fathom how strong some of the people who are at the top of the leaderboards are.
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Man, biking is one thing I never understood how someone could be that great at (like the people you mentioned at the top of the leader board). Hell, neither is running or any other sport that just hammers the legs like that. Exerting that much effort (for me) might be doable once, but I am pretty sure that at my age I could never recover in time to do it several times a week. About 8 years ago I started running several days per week. It was a massive failure. My legs just couldn’t recover quickly enough to do that effectively. Shoot, even squats are usually a struggle two days after my Saturday run but I still manage to get through it. People like that are super impressive to me.
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It is really impressive when you realize how much better they then you. LoL.
Seriously strong people out there and these are probably not even at pro level, just really strong Joes.
Fullbody A
Weight 257.8
Lazy day and I snacked too much also.
Box Squats/SS Pull ups
12 x bar/3
12 x 95/3
12 x 135/3
5 x 185 x 5/3,3,3,3,3
Bench Press
TM 255 staying here another cycle
Best 1 + 245 (4)
5 x 105
5 x 135
3 x 155
5 x 175
5 x 195
5 x 225 (5) lat cramp.
UH BB Rows
8 x 185 heavy today
8 x 185
8 x 185
HS OHP/chin ups
20 x 55/3
14 x 65/3
8 x 75/3
Ab wheel
20
20
20
20
20
60 minutes
Nothing impressive here. I stepped off a step funny and my left knee was really sore all day yesterday. I didn’t think I would squat but once I started it felt ok. Not sure why I went 5 x 5, but like most of my training, I went with how I was feeling and I didn’t feel like doing 12 rep squats after warming up. LoL.
Bench press felt heavy today. Hell, everything did. I ate a bunch but didn’t eat much for carbs. That’s probably going to be the norm going forward.
6 Likes
Nice job today Shane. Not sure how you SS squats and pull-ups. I have tried it before and it doesn’t work for me. Something about having my shoulders forced into the rack position for squat and then trying to bust out pull-ups just hurts like hell. Especially my bad shoulder. Don’t blame you on the 12 rep sets. Screw that. Really solid reps on bench. Sorry about the lat cramp. UH rows are tough too. Nice work on all of it.
Saw that the Dawgs won last night! Congrats brother!
Thank you Trent. I think doing only 3-5 reps on pull ups is how I can do it. LoL.
Thank you for the props on UGA. It’s been a LONG time coming! Braves and Dawgs won a Championship in the same year. I don’t know what to think, but the sports Gods seem to be trying to make amends all in one year. 
The sports gods must really hate me then…
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Dude, you are telling me.
4 years ago, UGA is beating Bama in the NC game, we have Jalen Hurts figured out, whooping him and are up at least 2 scores. Then they bring in a freshman qb, Tua, and he beats us with a last minute 30 to 40 yard dime of a pass to Devonte Smith.
Next year, SEC championship game, winner goes to the college football playoffs. We are whooping Tua, they bring in Jalen Hurts and a fresh Jalen runs around our guys like they are standing still, and he beats us. They beat us with back up Qbs, who were each other’s back ups, twice. FML.
Falcons and Patriots Superbowl, 28-3, do I need to say more?
Back before Kirby Smart was with UGA, Bama vs UGA, again, the winner of this is going on to play Notre Dame for a National Championship. We lose on a last minute bs play where pass interference should have been called as our receiver was mugged. What’s crazy, same thing happened to the Falcons in a game against the Niners on the way to the Superbowl vs the Ravens a week later. Roddy got mugged on slant and the Falcons blow a 17-0 lead.
Dude, Atlanta has been through some sports stuff. It has been hard to not be cynical. Honestly after that 28-3 blown lead in the Superbowl, I really think they broke a lot of Falcons fans.
1 Like
Tuesday
Peloton
Decent day. Legs were tired. I can’t believe 5x5 at 185 made my legs sore. 
Last night was awesome. Go Dawgs!!
3 Likes
Way to get it done on the Peloton Shane. I like how you sabotage your bike ride rather your squats. I do the opposite and go running two days before squats and then suck it up on squats.
Yeah, I forgot how rough it has been on you guys down there. That superbowl against the Patriots was rough, I’m sure. A buddy of mine who hates Matt Ryan still talks about that game to this day. Up here in NC, we have been blessed in the college basketball arena, but that’s about it. The Panthers are just a little better than the Lions most seasons and that is our only pro sports team. 
Edit: Forgot about the hurricanes but WTF is hockey?
Thank you Trent. Yeah my legs were toast for the peloton yesterday.
That Super Bowl crushed me man. It was definitely rough. I actually stopped watching them every week after that. I really only watch college football and some rivalry games like the Saints and Panthers.
Atlanta loved hockey so much we sold our team.
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Fullbody B
Weight 257.4
Leg Extensions/Leg curls
12 x 50/12 x 110
12 x 60/12 x 125
12 x 80/8 x 140
11 x 90/8 x 140
Add reos
Incline cybex BP/SS Pull ups
12 x 2.25 PPS/3
12 x 3PPS/3
11.5 x 3PPS/3
Get 12 across
HS chest supported Row/ SS cable laterals
12 x 2PPS/20 x 15
9 x 2.25 PPS/15 x 20
9 x 2.25 PPS/8 x 25
Add reps
Standing HS shrugs/SS Dips
30 x 3PPS/12
30 x 3PPS/10
40 x 3PPS rest pause at 20,30 to get 40/ 10
Decline sit ups/SS Db curls
10/10 x 40
10/10 x 40
10/10 x 40
Lunges
50 per leg
62 minutes
Done. Legs were sore but decided to throw lunges in today just for fun.
5 Likes
Nice job yesterday Shane. Always a good idea to throw lunges in when your legs are sore. That’s a classic Trent move.
Yeah, I hear you on that superbowl. I had pretty high expectations after the Panthers lost in 2015 to Denver. The next season they brought a lot of those guys back and stunk it up like hell. From that point on I rarely watched a full game. I may turn the game on but will usually be doing something else by halftime. Some days I just skip it entirely. It was at that point though, back in 2015, that I knew it was the system within the organization that was subpar. They had lots of talent but their was no coaching, etc. The Patriots are a great example of a system that works. If one guy does down the next one steps up and they all play well because they are well coached. I had high hopes for Matt Rhule and am willing to give him another shot next season. They definitely need O-Line help. If they can get some folks in the door to help with that then he will have no excuse. Even a mediocre QB can look good with a good O Line.
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LoL Thank you Trent. You inspired me.
Yep, we both got beat bad in the Superbowl. GM, coaching, and drafting is everything in the NFL. These guys who enter the NFL didn’t suddenly forget how to play football. Some of them do get lazy once they get paid but I would venture to bet that is a small percentage of them.
It is crazy when you look at the talent on the rosters of teams like the LA Rams, Chiefs, TB, Patriots, etc and realize that they are all working with the same salary cap that teams like the Lions, Falcons, Panthers, etc have. Huge disparity in talent.
I think great teams don’t draft for need but always try to draft best player available and then go out in free agency and pick up experienced free agents for needs. I know the Falcons are really bad at this. They are also really bad at overpaying people. Julio Jones for example. If you have a 200 million dollar QB, do you really need a 90 million dollar receiver? That’s a ton of money for 2 people on one side of the ball.
Oh well, it seems obvious to me, but I am just another armchair GM.
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