Wednesday
Stretching and Cardio
Weight 246
30 minutes stretching and McGill Big 3
Rower
5K Row
20:03 I can’t believe this time. That close to breaking a 20 minute 5K.
10 minute KB swings
125 swings x 50 pounds.
That’s it.
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Are you still targeting weight loss? Feels like you’ve been sub-250 for quite some time now…
Congrats, in any case!
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I would like to hit 225 to 230 again and stay between 225 and 235 year round.
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You’re there! Use the feature that counts down from a specific time and you’ll get it the next time you try.
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Nice job Shane! Honestly, I think you’ve gone faster than that in the past. I checked my PR sheet and my 5K record is 20:20 from 3/23/19, which I know was slower than your time at that time.
Edit: Curiosity was killing me. According to your IG post from 3/16/19 you did it in 19:57. 20:09 is still damn good though. 
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Thank you Trent. You are correct. That is kind of the standard I try to hit that I consider a tough row. I hit it prior to my knee surgery. Still haven’t crossed the line after surgery. I was hoping it would happen today. I didn’t go in set to do it but I really paid attention to my form today and got in a good groove.
I will hit it again here soon.
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That’s uber impressive mate. Nice work.
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Thank you. 
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Upper B
Weight 246.2
LF Incline Press
15 x 45 per side
12 x 70
8 x 90
8 x 90
Pull ups/SS OH Triceps Rope
3,3,3,/Amrap x 32.5 x 3
D Ring Lat Pulls
60 reps x 60 per side
15,15,12,10,8
Smith Behind the neck press
10x 95
8 x 115 x 2
Chest supported DB Rows
60 reps x 55s
12,12,12,12,12
HS MTS Decline
60 reps x 60 per side
12,12,12,8,8,8
Poundstone curls
40,20,20,20
63 minutes
4 Likes
Solid work today Shane. Good looking upper session all around.
On the rowing, I think you can can blow past a 20-minute 5K. If you just got into a groove and were at 20:03 you can blow by that with some repetition. Looking forward to it! 
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Thank you Trent. I should hit it soon. I plan to try to do more rowing weekly. I honestly would like to find a rowing class and learn how to properly row.
For now YouTube vids are seeing as a decent source for some basic pointers.
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Friday Cardio/Single leg stuff
Weight 245.8
Sled Push/SS Battle Rope x 5 rounds
Sled x 8 plates plus max setting x 120 steps/50 oscillations and 10 slams
Single Leg Cable RDLs
12 x 35 per leg
12 x 50
10 x 70
Split Squats x BW (5 second eccentric, touch down, explode back up) x 10 per leg x 3 sets
KB Single Leg RDL’s x 45 x 3 sets per leg.
That is it.
After listening to a Peter Attia podcast with Beth Lewis, his trainer, I decided I really need to focus on a lot more single leg stuff. I am going to be doing a lot of lunges, BSS, split squats, etc., going forward. I need to prioritize balance and fixing some things that are causing my knee and hip issues. Continuing to try to power through it and keep lifting when it doesn’t hurt doesn’t seem like a good strategy and doesn’t seem to be really working for that matter.
I have done PT in the past so I have a good list of things I need to be doing.
6 Likes
Solid work today Shane. Interesting thoughts on the single leg stuff. I think the main reason I don’t do more of that is simply time. It takes twice as long. 
It seems like PT stuff is the only thing that ever helps my hip… Great work!
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For what it is worth, I find I can push the single leg quad focused work way, way harder than I can push any bilateral work (except maybe leg press) without pissing my knees off. Maybe you’ll find the same thing is true for you.
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Mine is opposite. I am overloading my left knee and pissing it off because my right leg is strong enough to compensate enough causing me to try more weight than my left should do. This has in turn caused me to hurt my right hip. It’s a cascade of of issues but it stems from my left knee.
Backing off and training more smart hopefully can get me some good leg work while sparing my knee.
Knee replacement surgery is probably in my future sooner than later.
3 Likes
Sunday Peloton
Weight 245.6
45 minutes
Stayed in the saddle the entire ride. Definitely a good leg workout today without any knee pain. That’s a win.
Headed out tomorrow for a week long motorcycle trip. Going to try to get in my last lifting session this evening or tomorrow morning.
Headed out to the pool shortly.
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Nice job on the Peloton Shane! Glad you are transitioning to a “gas assist” bike for this week! 
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Thank you Trent. With the heat not sure which one makes me sweat more.
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Home gym Push pull
Weight 245.6
BP/chest supported DB rows
15 x 135/20 x 40
15 x 165/15 x 50
10 x 195/12 x 60 x 2
DB shoulder press/D ring lat pulls
18 x 40/10 x 55 per side
15 x 50/12 x 55
13 x 50/12 x 55
Hammer Curls/Lying tricep extensions
16 x 30/12 x 30
15 x 30/12 x 30
14 x 30/10 x 30
Lat raises/Black Band face pulls
10 x 30/15 x 3
46:40
Home gym with supersets definitely move through a workout quickly, though this wasn’t that heavy I definitely worked up a sweat.
7 Likes
