Solid work Shane. I was reading it and thinking that was a ton of bench press. Way to get that done even if you left out some other stuff. You’ll be back in the groove there soon, I’m sure. My elbow has been sore on bench lately too…
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Thanks Trent. Yep, to much BP on that workout. I might go back to some 531 on BP. Idk, I kind of like the higher reps and machines too though.
Hopefully both our elbows feel better quickly.
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Legs
Weight 248.2 to much cheese cake
Hip Abductions
30 x 190
30 x 220
30 x 250
Hip Adductions
30 x 190
30 x 220
30 x 250
Star Trac leg press
20 x 210
20 x 240
20 x 270
Seated leg curls
18 x 95
12 x 110
8 x 140
Nautilus leg Extensions
20 x 110
20 x 125
20 x 140
Squats
10 x bar
5 x 95
5 x 135
5 x 185
3 x 225 (took off shoes for squats after this set)
5 x 225
5 x 225
5 x 225
5 x 225
Lunges
50 per leg
55 minutes
That’s it.
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Is this even possible?
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Haha. I guess it is if you are keeping score. Otherwise, absolutely not!
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Great job today Shane! That was a crap ton of leg work. Funny stuff on the cheese cake. I was starving yesterday at lunch and found myself out in the boonies with only Subway to choose from. Haven’t eaten there in years and I am a sucker for their chocolate chip cookies. I ended up crushing a few of those and that set my calories over yesterday…
On the 531 Bench, I have been doing that but increasing the weight and reps on the warmup sets. Instead of 3 sets of 5 for warmup at very light weight, I usually bump the weights up 20 pounds per set and do 10, 8, 6 instead. More volume and weight seem to be doing well.
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Thanks Trent. I haven’t eaten at Subway in a long time either. It is funny, we were all talking about that very thing yesterday. A guy here at work went there for lunch and we were all remarking how long it had been. I can’t remember the last sub I ate. I might do it for my Friday lunch though.
Good idea on the 10,8,6. That will get some extra volume in. 
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Wednesday
Cardio
Didn’t weigh in this morning.
Peloton
50 minutes with 5 minute cool down
Tried to keep it in a zone 2 ride. Lots of sweat.
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Nice job on that Peloton ride Shane. Not sure what zone 2 means. Sounded hard though.
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Zone 2 is actually easy. My heart rate is from 113-130 in this range. Enough to get the heart rate up but not enough to actually stress it. Going to be playing with more of this going forward.
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Upper B
Weight 248.4
Abs x 100 reps minimum
Nautilus Abs
20 x 125 cramps
16 x 95 cramps
Break
25 x 95
20 x 110
20 x 110
Face pulls
25 x 25
25 x 35
20 x 50 x 2
HS Incline
12 x 70 per side
12 x 90
10 x 102.5
6 x 115
Cable Lat Raises
10 x 20
10 x 20
8 x 25
BB curls
Bar x 100 reps
20,20,20,20,20
Pec deck
20 x 165
17 x 180
16 x 195
Deads
3 x 135
3 x 225
3 x 315
1 x 365
70 minutes
Gym got in new deadlifting platforms and squat racks. One is a cage and the other is a half rack. Had to try out some deads. 365 moved well. Will probably stay 365 and below and just add reps for awhile.
Going to start all of my lifting sessions with 100 reps of abs. They are way out of shape. Cramping was almost immediate. Weak sauce!
Tomorrow, more zone 2.
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Cool man. Just stick to the weight that I might build up to once or twice per year for a single.
Seriously good session Shane. That was a boat load of work. Sorry to hear about the abs cramping up. Not sure if that’s ever happened to me… 
I’ve had plenty of leg cramps but not abs.
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LoL. It is all relative.
Thanks man. Be glad you have never had an ab cramp. They are unbelievably painful. Hard to breath. LoL.
Zone 2 Training.
Weight 247.6
50 Minutes on stationary bike (Cycle class bike)
AVG Watts 210
10 Minutes on stairs of doom, level 6
AVG Watts 144
That is it.
Would be sweet to be able to get my watts per kg up to around the 2 per at zone 2. Get lighter or get a lot better. Going to take both to hit that goal.
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Nice job on the bike Shane. Finally checked out that podcast you sent. Interesting talk about the watts measurement. Seems like LISS would be a good exercise to stay in Zone 2. I read something similar a long time ago about that so that is one of the reasons I do it. Looking back, it seems like most of my training is between 100 - 140 BPM so that is probably in the right general area. Probably need to do more long cardio sessions in that range. Originally, my runs were supposed to be on the slower side but I always end up pushing it too hard…
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Thank you Trent. Yep, LISS is about it. My goal is to increase my watts and performance where I can maintain a higher output at a lower HR.
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Upper A
Didn’t weigh in
Abs 100 reps
BB Bench press (531)
TM 200
10 x 115
8 x 135
6 x 150
5 + 170 (12, couple more in hole)
D Ring Lat pulls
12 x 55 per side
10 x 60 (skip)”0
10 x 65
10 x 70
BB OHP
12 x 65
12 x 85
7 x 105
6 x 105
Chest supported DB Rows
12 x 55
10 x 65
8 x 75
9 x 75
Smith Shrugs
20 x 225
20 x 275
12 x 275
10 x 225
Bring straps
Seated DB Curls
100 reps x 25s
25,20,20,20,20
OH Triceps Rope
100 reps x 42.5
20,20,20,14,10,12,10
61 minutes
2 months out from the beach. This year I have had a hard time getting motivated to drop the pounds. Wife and I have challenged each other and are going to be accountable to each other.
My goal is 239.
Time to finally get out of the 240s.
Edit to add, forgot to do abs. Going to do rollouts at the house tonight.
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Nice job today Shane. That was a ton of upper body work. I love the way that one reads. Cool to do bench and OHP in the same session. I actually wore my straps today for the first time in a year or so. I managed to aggravate my middle finger while bowling (yes bowling 
) on Saturday so it hurt like hell to grip the bar during barbell rows.
I hear you on the weight loss motivation. I never got motivated and just rolled right into vacation fat. I was just too busy and run down to worry much about my calories so I just stayed on the “Break Even Diet” that I’ve been on for a long time. Ha ha ha… 
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Thank you Trent.
Bowling accident? Sounds about my speed as well!
I hear you on the break even diet. That is about all I have been doing the past month.
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Tuesday
Weight 248.8
Peloton Zone 2
1 hour
Tomorrow I do legs.
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