Appreciate it Trent. Strangely, my calves are what are sore the most today. They also seemed like the easiest thing I did yesterday. LoL.
Cardio
Weight 249.4
Elliptical
45 mintues
10 minute liss cool down,
My calves are freaking sore. I honestly can’t believe those standing calf raises with a total added weight of 70 pounds would make my calves sore.
3 Likes
That’ll pass quickly. Calves get used to loading really fast.
1 Like
Nice work on the elliptical Shane. Yeah, it’s funny how differences in training can leave you sore. I am living proof of that right now too. 
1 Like
Appreciate it Trent, DCA. My calves, wow. I woke up and hopped out of bed this morning to some very tinder calves. I felt like I was tip toeing around with how sore they were.
Fullbody
Weight 249.6
SSB Box squats
10 x bar hip sore
10 x bar widened stance helps
10 x 95
10 x 135 hip still sore
10 x 155
10 x 185
1 x 205 hip done
Cybex incline/HS front lat pull down
15 x 2PPS/12 x 2PPS
13 x 2PPS/12 x 2PPS
10 x 2PPS/10 x 2PPS
BB Rows/decline sit ups
10 x 135/15
10 x 155/15
10 x 175/15
BB RDLs/DB lat raises
10 x 135/15 x 25s
10 x 185/12 x 30s
10 x 225/10 x 35s
Cable curls seated
20 x 30
15 x 35
11 x 42.5
OH triceps rope
20 x 42.5
14 x 50
9 x 57.5
65 minutes.
Dragging ass today. Decided to keep it easy and save metcon for next week.
4 Likes
Still looks like a ton of work to me! Nice job.
Appreciate it. If my calves weren’t feeling like they were about to explode I would have toughed it out and hit the metcon. I am already going to be limping around a little this Easter weekend, I didn’t want to be hobbling. LoL
2 Likes
Cardio
Weight 248.8
2 mile walk with 1 mile Kb farmers
1 lap walk 1 lap farmers x 45 KBs
36.20
KB Front squats/SS KB Swings
10 x 35s/20 x 55 x 5 rounds for time
9:25
Finished off with 10 minute cool down walk.
That’s it.
4 Likes
Solid work Shane. Sorry to hear about the hip pain on squats. Still a lot of work. I can’t think of a lot of things that would suck worse than 1 mile farmer’s walk. 
Great work on that and the KB FS. Hope you and yours have a great Easter!
1 Like
Thank you Trent. The lap without the KBs made it easier but it definitely was tough to do.
Happy Easter to you and your family as well. 
1 Like
Cardio
Weight 2450.4
Peloton
45 minutes
That’s it. Happy Easter. My son and his cousin already hunted eggs. I am going to eating eggs all week this week and I will probably still end up throwing some out.
3 Likes
Great job on the Peloton ride. Yeah, I crushed a lot of the kids’ candy myself. Hope you and your family had a great Easter!
1 Like
Thank you Trent. Easter was great. 
1 Like
Upper
Weight 250.2 not bad all things considered.
Incline HS MTS Bench
15 x 70 per side
12 x 80
10 x 90
7 x 90
Pendlay Rows
10 x 135
10 x 155
10 x 175
5 x 185 x 3
DB OHPs
12 x 45
10 x 50
7 x 55
5 x 60
HS MTS Front Pulldowns (lats)
12 x 70 per side
12 x 80
10 x 90
9 x 100
Dips
8,10,10
Smith Shrugs
20 x 225 no straps
20 x 275
16 x 315
Reverse
20 x 225
LF Plate loaded preacher
Amrap x 4 x 45 pounds
30,15,10,10. Elbow was done.
63 minutes
I went ahead a signed up for my new gym yesterday. They had a sweet “one day deal”. I am sure it wasn’t one day only, but it was the best offer I had heard.
No sign up fee, first month free, and $24.99 a month.
I was planning on paying $29.99 a month and no sign up fee so it was actually a “deal”. 10 bucks cheaper a month than I am paying now for Golds.
Worked out there today. It was busy but they have enough machines that I can find something free to fit my workout in.
4 Likes
Nice job today Shane. Hell of an upper body session. Glad to hear you signed up for the gym. That is less than half what I’m (my company is) paying at O2 Fitness… 
Appreciate it Trent. It was a heck of a deal. Typically gyms around here range from 20 to 40 bucks a month, depending on options. Of course there are outliers. Lifetime Fitness is super high end, and Planet is super low end.
Abs and Cardio
Weight 249.6
HS MTS Ab Crunch
20 x 50
20 x 60
20 x 70
20 x 80
20 x 90
10:03
Sled Push
30 feet
There and back x 5 rounds
Tank Sled plus 6 plates
5:06
Concept 2 row
2500 meters
10:13
KB Swings/SS battle ropes
25 x 45/100 x 5 sets
13:50
Tire flip/tank sled plus 6 plates pull
10/50 feet there and back x 5
15:03
That’s it.
4 Likes
Holy crap man, that was a lot of work! 
My gym has sleds and different size tires out on the “field.” I have been eyeing them but am unsure if doing the sleds will hurt my feet. Way to get all of that done Shane! Jealous of the C2 Rower too. Ha ha… 
Thank you Trent. I think you could probably drag a sled, but pushing one might hurt your toe. Flipping tires isn’t that bad, you just have to make sure you set up right so you don’t tweak a knee. Getting old is fun. 
1 Like