Awesome job and congrats to you and your wife. For what it’s worth, I did my half marathon on an almost flat course. It was out and back though so that was a terrible mind game… Either way, she did great getting that done and you crushed a bike ride. Excellent work to both of you! 
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Appreciate it Trent.
Taking a week off this week. I might get in a couple upper body sessions but my left knee is bothering me. Shooting pain when I step wrong. I stepped in a hole in a grass field walking to meet my wife at the finish line of her race on Sunday. It wasn’t a deep hole but it felt like bone on bone contact and has irritated my knee. Going to let it rest.
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Sorry to hear about your knee Shane. That really sucks. I’m taking a week off this week just to give my body a break. I aggravated my foot by… stepping too forcefully into the baby pool on Sunday evening so I have similar frustration going on… Maybe we can get up for some shuffle board sometime soon? 
Nah, seriously, I hope your knee feels better soon.
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Shuffle board sounds about right.
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Got some training in this week. Took it easy for the most part but my knee isn’t hurting anymore.
I actually did some lunges and real squats yesterday without a box. Kept it light and worked on form.
See y’all back here Monday.
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Upper
249.2
LF Chest supported rows
15 x 90 per side
12 x 115
8 x 135
6 x 160
LF Incline Chest Press
15 x 45 per side
12 x 70 per side
10 x 90 per side
4 x 115 per side
12 x 45
LF High Row
12 x 70 per side
10 x 90 per
8 x 115
LF Shoulder press
12 x 45 per side
12 x 55
8 x 65
6 x 65
LF Decline Chest press
12 x 70 per side
10 x 80
8 x 90
D Handle Lat Pulls (favorite lat work)
12 x 120
8 x 140
8 x 160
HS MTS bicep curls
12 x 40 per side
8 x 50
5 x 60
V grip triceps
15 x 47.5
12 x 57.5
9 x 67.5
6 x 77.5
66 minutes
I spent about 10 minutes playing with a 25 lb Kb trying to KB snatch. I have been watching Dan John and he makes it look effortless. Not sure how long I will stick with it. It is a dynamic movement that I could see causing shoulder issues if I miss groove the punch through at the top. Still fun to play with though.
Surprised I was under 250 with what I ate yesterday. We only at one big meal but it was at a Mexican restaurant in Atlanta. I had guacamole, cheese dip and tres leches cake. Still came in under 250. I’ll take it.
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Glad the knee is feeling better. Nice job today. That was a ton of work! I have yet to swing an actual KB yet, but look forward to trying it sometime. That sounded like a great meal at the Mexican restaurant. Way to slide in under 250. 
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Thank you Trent. Knee is doing good. 
The food was really good. Way to easy to over eat.
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Tuesday/Cardio
Weight 248.6
Stairs of doom
100 flights
20 minutes elliptical.
That’s it.
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Nice job on the stairs and elliptical. I like the sound of that combo way more than doing one of them by itself. BTW- I have been listening to Joe Rogan’s back-to-back episodes on climate change from back in February I think… I have about 45 minutes left in the second one (the guy from Texas A&M). Interesting theories…
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Thank you Trent. Definitely easier to do a little one machine and then go find another machine to finish off some cardio.
Rogan has some really good episodes. Goggins, Jocko, Cam Hanes, and Jordan Peterson are some of my favorites.
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Lower
Weight 247.0
Keys to a good leg day
- Leave ego at door, fuck singles. Find your zen.
- Warm up your hips.
- Squats go late in workout, warm up hips, hamstrings, etc prior to squats.
- Squats, nothing over 225 until you squat 225 for 10-12 reps.
Hip Abductions
20 x 190
20 x 205
20 x 220
20 x 235
Hoist Roc it leg curls
12 x 140
12 x 160
10 x 180
8 x 200
Life fitness seated Leg press
12 x 250 feet wide
12 x 250 feet wide
12 x 250 feet close
12 x 250 feet close
BB Squats
10 x bar x 2
5 x 95
5 x 135
5 x 155 (sets feeling good)
5 x 185 hip still good
3 x 205 hip still good, lost a little upper back tightness
3 x 205 better
3 x 205
3 x 205
3 x 205
BB RDL
12 x 135
12 x 185
8 x 225 (remember straps next time)
10 x 225
Hip Adductions
20 x 205
20 x 220
20 x 235
Hoist roc it leg extensions
12 x 145
10 x 165
8 x 185 x 2
70 minutes
Good leg workout. Left the gym with nothing hurting. Fuck yeah.
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So nothing over 225 for me then.
Nice job Shane! That was a ton of work. I usually warmup for 5-10 minutes (upper and lower body) before doing squats. I can’t go at them cold. Not now at least… Glad to hear you made it through pain free. That was a lot of weight on RDL’s, at least for me. Ha ha… Great job brother! 
LoL. Same for me man. It will be a LONG time before I go over 225, if ever. I don’t have a problem with that.
Thanks Trent.
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Thursday Cardio
Weight 247.2
Elliptical
40 minutes
5 minute warm up
30 minute intervals
5 minute cool down
45 pound KB Suitcase Carry
1/2 mile per hand
Total time 60 minutes.
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Nice work on the elliptical. Those suitcase carries sound horrible. 
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Thank you Trent. The suitcase carries are actually not bad.
It is basically a single hand carry that works your core and grip. I grab the KB and walk laps, each lap is a 10th of a mile, for a mile total. One lap I do left hand, next right, etc. It is harder on your core than your grip.
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Ahhh, I gotcha. I was thinking you were doing a half mile with one arm, then switching arms and doing another half mile with the other arm. That would be rough…
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Fullbody 5/13/22
Weight 246.4
Hamstrings to sore to do usual workout.
DB Flats
12 x 55
10 x 65
8 x 75
6 x 85
BSS
15 per leg x 3 sets
BB OHP
15 x bar
10 x 75
10 x 100
3 x 115 x 3
Pendlay Rows
5 x 135 x 5
Smith Shrugs
20 x 225
20 x 275
10,5,5 x 315
Pull ups
3,3,3,3,3
D Ring lat pulls
12 x 120
8 x 140
6 x 160
Push ups
100 total
20,20,16,15,10,10,9
70 minutes
Sore hamstrings and glutes had me dragging today.
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