Shane’s Journal

Training Training Logs
621

Full Body

249.4

Metcon 5 rounds

25 x 50 KB Swings

15 leg raises

10 push ups

5 pull ups

15 air squats

11111

13:56

Metcon 3 rounds

10 x 25 DB Thrusters

15 x 25 DB rows

10 decline sit ups

111

10:24

Tri set x 3 sets

15 x 135 Bench press x 2, 10 x 1

12 x 25 Hammer curls

15 x BW BSS per leg

9:11

Tri set x 3 sets

Back extensions x 15

Tricep ropes 15 x 42.5

DB Lat raises 15 x 20

6:37

5 minute cool down liss

10 minute sauna

That’s it. First try at these metcons. They kind of flowed. I didn’t realize how much thrusters suck to actually do. LoL.

Didn’t get to workout yesterday. Long story but I slept great last night.

8 Likes
622

Looks like “fun”. :slight_smile: Congrats on the bodyweight under 250 again.

1 Like
623

Appreciate it!

624

Sorry I missed the metcon extravaganza the other day! Those looked like they flowed well. Yeah, thrusters are God-awful… I don’t do them very much because they hurt my knees (sure is a convenient excuse right?). :sweat_smile: Good on you for getting them in. Awesome looking session!

1 Like
625

Thank you Trent. :slight_smile:

Yeah thrusters are rough. I like that excuse. :rofl:

626

Upper B

Weight 251.8 ate Mexican last night. A whole one apparently

Warm up

10 minutes Sauna

Incline HS MTS Bench

15 x 50 per side

12 x 70

10 x 90

5 x 100

Chest supported DB Rows

12 x 60

10 x 65

8 x 70

7 x 75

HS MTS Shoulder press

15 x 50

12 x 60

10 x 70 start here

9 x 80

Lat Pulls (D Handle)

12 x 120

10 x 140

7 x 160

5 x 180

Dips

5,6,8

BBB Curls

100 reps

40,30,20,20

Trap bar shrugs

20 x 225 x 3

58 minutes

68 with sauna

Went to the new gym today to check out the crowd while not on Spring break. Crowd wasn’t bad. I guess I am going to bite the bullet and join. The drive is further, but they have more toys. The people watching in this gym is a lot better too. :joy:

7 Likes
627

:rofl: :joy: :rofl: :joy:

4 Likes
628

Solid work today Shane. Looks like an upper body destroyer for sure. Glad you are liking the new gym. I sure could go for a place that has a lot of toys and is less crowded. Supersets and metcons seem like they would be hard to do at mine. But the trade off is that there is lots of good people watching. :thinking:

I hear you on the food. I ate a huge ribeye last night. I love them but don’t prefer to eat them on Sunday night. I usually feel like a fat pile of crap Monday…

1 Like
629

Made me laugh on that one.

2 Likes
630

These are two great reasons to make the switch!

1 Like
631

Appreciate it. Yeah, the people watching is like an add straight out of Gym Shark. All the ladies here seem to be competing heavily for who can get the most looks. It makes for some “interesting” outfits.

:drooling_face: ribeyes. Love those things.

632

I try.

633

Agreed!

634

Tuesday Cardio
Weight 250.6
Elliptical 45 minutes
Suit Case carrys and OH KB carry, 15 minutes for core work.

That’s it.

5 Likes
635

Nice job on the elliptical and other stuff. Way to torch the calories and get the core hard as a brick (underneath at least) :joy: :joy: :joy:

1 Like
636

Nice cardio calorie burn today Shane. Hopefully that inspires me to do some when I get home tonight… :slight_smile:

1 Like
637

Appreciate it Trent. Trying to jiggle less. :joy:

1 Like
638

Thanks Greg. Hopefully you got it in. :muscle:

639

KB Leg day

Weight 249.2

Swings

50 x 35

15 x 70

15 x 70

15 x 70

Air squats

25 x 4

KB RDLs

100 reps x 35s

20,30,30,30

KB Calf Raises

125 reps x 35s

40,40,45

KB Front Squats

10 x 35s x 3

20 x 35s

40 minutes.

That’s it. Couldn’t get out of work today so I grabbed my Kbs that I keep at work and went outside and hit this one. That finished with 20 reps was fun.

7 Likes
640

Man, way to go getting it in at work! That was super creative and a damn good session Shane. I would imagine you are going to be feeling that tomorrow. Way to get it done!

1 Like