Nice clock punch. Torching the cals and smoking the abs. Fat jiggling less. 
1 Like
Thank you Trent. I think that’s my new mantra! Haha.
1 Like
Legs C
Weigh in 253.8
Warm up 5 minute bike ride
SSB box squats
10 x bar
10 x 95
10 x 135
10 x 165
5 x 185 x 3
Seated Calf raises
150 reps x 135
30,30,30,30,30
Leg Extensions
60 reps x 65
15,15,15,15
RDLS
60 x 135
15,15,15,15
55 minutes.
That’s it. Easy leg day today to not destroy my legs. It’s going to be nice this weekend and I hope to get outside and try to get some hiking in with the family.
6 Likes
Nice leg day Shane. Glad to see those box squats in the mix. Hope you enjoy hiking with the family. I have been dreaming of that day for a long time and will continue to look forward to it.
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Appreciate it. You guys will be back after it soon!
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Sunday
Peloton
40 minutes
500 ish cals.
Doubt I get a workout in today. Crazy here at work.
4 Likes
Nice job on the Peloton Shane. A coworker of mine has one of those and last week he told me that he is training for a half iron man and did a 40-mile ride on Thursday morning before work. 
I was like, “how are your legs still moving right now???” 
Hope you are able to get one in today. If not, there is always tomorrow.
2 Likes
Thank you Trent. Yeah, a 40 mile ride before work? On a Peloton no less, those things don’t coast down hill, LoL.
That is nuts man!
1 Like
Tuesday Abs and Cardio
Weight 254.6
Crunches
20,15,10,10,10
Flutter kicks
30,30,30,30,30
Elliptical
40 minutes
500 ish cals.
6 Likes
Solid work on the abs and cardio. Those flutter kicks are sneaky bastards. They seem so easy but can definitely sneak up on you.
Thanks Trent. I superset the crunches and flutter kicks so it definitely has me struggling to get through all 5 sets
1 Like
Back B
Weigh in 255
Warm up
KB swings
25 x 50 x 4
KB Farmer Carries x 55 per hand
.10 miles x 4 sets
Chest supported DB Rows
75 reps x 60
15,15,15,15,15
Lat pulls
12 x 120
8 x 140
8 x 140
8 x 140
Arm were toast on these, put extensions in between
Back extensions
60 reps x 50
12,12,12,12,12
Rope SALPs
100 reps x 30
25,25,20,16,14
63 minutes
Decent workout today.
6 Likes
Solid session today Shane. Tons of upper body work. Yeah, the farmer carries always kill me. I might do them twice per year.
1 Like
Thank you Trent. I even use straps on a couple laps and they are hard strapped up. Tough on everything, but I especially get good work on shoulders and traps while doing them.
Thursday
Abs and Cardio
Weight 254
HS MTS Crunch
At least 125 reps with 75
20,25,25,25,25,16,15
Elliptical
500 ish cals.
Friday
Chest
Weight 253.8
HS Wide
16 x 45 per side Warm up
60 reps x 90 per side
15,15,15,15
DB Fly
60 x 35
12,15,17,16
Decline Smith
60 reps x 155
15,15,15,15
Incline Cybex
Amrap x 4 sets x 90 per side
12,8,7,6
Chest is toast
HS Bicep curls
25 x 30 per side
20 x 30
17 x 30 golf elbow still there
Rope OH Tricep
Amrap x 42.5 x 3 sets
22,16,12
55 minutes
Crazy week this week. Working today as well. Hope everyone has a great weekend.
7 Likes
Nice session Shane. My chest would be smoked too. Sorry that work has been so crazy. Well, glad you are making more money at least…
Thank you Trent. Yeah, chest was done that day. LoL.
I am bringing in new equipment on one of our old lines. That line will be shut down from this Wednesday until the first of June. Going to be running night crews on my other line to make up for the downtime.
Lots of moving pieces. Aka, headaches.
1 Like
Legs
Weight 253.8
Warm up
Bike 5 minutes
Leg press/SS calf press
20 x 3PPS/30 x 3PPS
20 x 4PPS/30 x 4PPS x 3
DB RDLs
60 reps x 65 pound DBs
15,15,15,15
Leg Extensions
60 reps x 70 pounds per leg
15,15,15,15
Hip Adduction
25 x 250
80 reps x 290
20,20,20,20
Hip Abduction
40 reps x 250
20,20
20 x 270
20 x 290
Alternating Lunges
.10 mile
5 minutes cool down bike
60 minutes
Decent day. I didn’t gain any weight over the weekend so that is a big win. I think that will continue to be a good goal to shoot for to keep my progress heading in the right direction.
7 Likes
Tuesday
Abs and Cardio
Weight 253.8
Crunches/SS Flutter Kicks
20,15,15,10,10/30,30,30,30,30
Elliptical
40 minutes
That is it.
6 Likes
Nice job on the leg day and then abs/cardio. That was a ton of work. Probably most impressive was not gaining any weight over the weekend. Are you sure your scale is working?
2 Likes