Happy birthday, my friend! Hope it’s a good one.
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Appreciate it!
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Way to get after it on the Peloton Shane! You probably should have done about 3 hours on there to make up for delicious dinner you’re about to have. 
Happy birthday brother!
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Thank you Trent. After all the meat, wine and cake I had this weekend 3 hours wouldn’t have put a dent in it.
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Upper
Weight unknown.
Incline HS MTS Bench
15 x 60 per side
12 x 70
10 x 80
6 x 90
HS cable chest supported row OH
15 x 50 per side
12 x 60
10 x 70
10 x 80
HS OHP
50 reps x 45 per side
12,16,14,10,
D Handle lat pulls
15 x 100
14 x 120
8 x 140
8 x 140
HS MTS Decline
12 x 50
12 x 60
9 x 60
10 x 60
V Grip triceps
20 x 50
14 x 57.5
10 x 62
6 x 72.5
7 x 72.5
HS MTS Preachers
20 x 30 per arm
18 x 35
15 x 40
DB Shrugs
20 x 70
20 x 80
20 x 90
16 x 100
Pec deck
12 x 130
10 x 160
8 x 190
64 minutes
Decent day. Ate and drank to much this weekend. Had a good time though and it was good to see some old friends.
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Way to steel a page out of my playbook!
Nice session. That read like a novel. LOTS of work. Don’t know how you finished that in an hour. Great job Shane!
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I confess this made me chuckle. Glad you had an enjoyable birthday weekend!
Yep, I walked right past the scale today. 
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LoL. It was fun but ate way too much. Dinner would have been enough, but we followed it up on Sunday by going out and eating Mexican, then going to my mom’s house and ate again while finishing it off with a bunch of cake. I don’t want to know what the scale says today.
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Tuesday
Cardio
Weight, don’t know, don’t care yet.
Stairs of doom
100 flights
26:44
KB farmers with 45 pound bells
1 mile walk, half a mile farmers.
That is it. Crazy busy day yesterday. Was glad to get this one in. Today is leg day, and I plan to weigh in on Sunday morning. Should be back in the 240s by then. LoL.
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Legs Easy
Weight
fat but not confirmed. LoL
Leg Extensions
20 x 40 per leg
20 x 60
15 x 80
4 x 100
8 x 80
10 x 60
15 x 40
Leg curls
20 x 50
20 x 70
18 x 90
12 x 110
Life fitness seated Leg Press
15 x 190
15 x 230
10 x 270
10 x 310
Seated calf raises
15 x 90 slow with pause at top
15 x 90
15 x 90
Hip Adduction
20 x 230
20 x 250
20 x 270
Hip Abduction
20 x 230
20 x 250
20 x 270
Hip Thrust machine
12 x 90
12 x 180
10 x 230
12 x 230
52 minutes.
Then walked the track to finish out my hour.
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Nice work on the stairs and nice leg session Shane. Good job continuing to lie to yourself about your weight cough I mean, avoid the scale. I’m thinking about subbing in stairs for my distance cardio session of the week (45-60 minutes). That could be a fun time… 
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Haha. Thank you Trent. Ignorance is bliss. 
45 to 60 minutes on the stairs would definitely be tough. I don’t think I have ever done that. Would be a good challenge.
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Cardio
Elliptical
40 minutes
KB Suitcase carry x 55 pounds
.75 mile
That is it. Nothing earth shattering here, just punching the clock.
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Nice job Shane. Way to torch some calories and carry some heavy pieces of metal. 
Yeah, I’m still trying to get motivated to do the stairs. I would bike but riding the one they have with the big seat just kills the back of my legs. Wish they had one with the regular bike seat…
Thank you Trent! That sucks about the bike. Check to see if they have a cycle room. Usually those indoor cycle have good seats.
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Full Body
Metcon 5 rounds for time
KB thrusters
35lb x 10
35 lb rows x 15
Butterfly kicks
20
Push ups
10
Air squats
15
17:06
Metcon x 4 rounds for time
10 tire flips
50 foot sled push
25 Kb swings x 45 pounds
50 foot sled pull
22:31
Tricep/Bicep Blast
OH Tricep Rope
20 x 42.5
18 x 50
12 x 52.5
7 x 57.5
HS MTS bicep curls
20 x 30 per side
12 x 40
9 x 50
Done
Those first 2 metcons were done outdoors in the sun. Cut the second metcon back to 4 rounds because I felt like I was starting to get a little sunburned.
My wife is running a half marathon on Sunday. Proud of her. I know I couldn’t do it.
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Hell of a session Shane. Nice work. That’s a lot of metcon work. Proud of your wife for doing the half marathon. I did it once and will never forget on about mile number 11 thinking, “once I finish this I am never doing this again…” I’m sure its different for people who work up to that kind of mileage. I just decided to do it one day. My legs were wrecked for almost a week after that. Give her props for me. 
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Thank you Trent! She pretty much said the same thing when she finished, she was never doing it again. Of course by the time we walked back to the car she said she probably wouldn’t do it again. LoL.
Definitely a tough race, it was a very hilly course.
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Peloton
Sunday
90 minutes
1500 ish cals
28 miles
Wife inspired me to something harder than usual today.
Knee was sore going into this ride. Didn’t do it on the bike. Not sure what I did to it.
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