lol. Yep, I just went back and read what I copy pasted from my notes. Guess I did some pocket typing while having my phone in my pocket.
I like to get my hips and legs really warmed up before squatting now. It has seemed to help with keeping me pain free for the most part.
Sauna and Zone 2 Cardio
Weight 245.8
Sauna 15 minyutes
Zone 2 Bike Ride
30 Minutes 11.8 miles
That is it. Had to go and do the meet and greet with my son’s new teacher today.
Nice work Shane. That seems pretty fast for a zone 2 bike ride. At least to me it does? 
Hope your son’s teacher is a good one.
Thanks Trent. It was faster than normal. My zone 2 ranges from 115-130 BPM, this was done mostly above 125 BPM. I did this because I knew I was not going to have time to get in the other 15 minutes of training, and I still kept it in my heart rate zone I wanted to be in.
Thanks, she seems like she is going to be the right teacher at the right time. Time will tell.
Upper B
Weight 245.4
Sauna
16 minutes
Added a minute. That whooped me.
Nautilus Abs
25 x 95 x 4
Seated Incline bench DB Curls
10 x 30
11 x 30
12 x 30
BB SOHP (531)
TM 120
5 x 65
3 x 75
5 x 85
5 x 95
5 + 105 (10)
LSL
5 x 95 x 3
Pendlay Rows
5 x 135
5 x 155
5 x 185 x 3
Assisted dip machine
20 x 90
12 x 60
10 x BW x 2
7 x BW
Smith Shrugs
20 x 225
20 x 275 x 3
Push ups
5 sets AMRAP
25,20,10,12,15
60 minutes
Added a minute to the sauna today and it was harder than I thought it would be. Took a long time to cool down. Think I am going to keep it at 15 minutes for awhile. Per a study, 20 minutes at 173 degrees for 4 days a week is supposed to be optimal. I figure 15 at 185 degrees, 5 days a week has to be close.
Everything else moved well.
Nice session Shane. So you get in the sauna first, get all drenched in sweat, then go workout? Hope you carry extra towels around to clean off the benches. 
That’s pretty wild that one more minute would be that noticeable. Excellent upper body work today. I’m looking forward to getting back into it next week.
Thanks Trent. Yep. I sit in the locker room for about 10 minutes cooling down afterwards where I am not dripping sweat then I go out and work out. It also has the benefit of being a great warm up prior to lifting. My elbows haven’t hurt all week. You do sweat a lot more through your workout though and yes, I carry a towel to wipe down the equipment. LoL
Once I get over 10 to 12 minutes every minute additional in the sauna seems like a long time. The more you do it the more heat adapted you get. Not there yet.
I gotcha. Back in the day I used to do the sauna at the end of my workout session. I was picturing you staggering out of the sauna, flinging sweat everywhere and going around the gym working out. I was like, “Man, Shane doesn’t give a #$%!” 
That’s cool that it helps you warmup. Never really though of it that way or as something to do for heat tolerance although I’m sure it would help. 185 is definitely hotter than anything we would experience outside around here. I would liken that to working in an attic on a day like today. It would be interesting to see what your heart rate and O2 are every minute over that course of time. I would imagine your HR would go up. Not sure about O2.
Speaking of gyms, I just sent in a request to cancel my membership. I never use it so if nothing else, I’m going to save my company the $59/month. I’ll try to look for another one if I ever have some free time again…
LoL. Yep. I have considered doing at the end of my sessions also. Might feel good to go right from a hot sauna to the shower and I might do that next week.
It takes my heart rate about 10 minutes to get up into the low 100s. By then end it is up around 125-130.
I can understand not using the gym. I never use my home gym anymore but no way will I sell it in case I ever need it again. Different situation obviously.
Cool stuff man. I figured it would raise your heart rate. Crazy you actually burned 140 cals in 16:18 sitting down. That’s what I burn on the dreadmill doing LISS. LOL. I wonder what it does to your O2. Just picked up a refurbished Apple Watch Series 6 on Ebay for $250 and can measure mine now. Yeah man, don’t sell that home gym. It will come in handy again one day. 
I have this exact bike. I bought it used for $100 on Facebook Marketplace during the first round of “the plague”. It’s no Peloton, but it gets the job done!
Glad to know someone is using it successfully. I’m just looking for another form of cardio (instead of running) that’s easier on my feet. I don’t really need all the online stuff. Like some people have said, I think you can just download the app and peddle along with the class. That is only $4.00/month. I might do that or just look up some bike intervals online and do the setting myself.
Yeah sauna gets the heart rate up. I don’t know about o2 levels. Mine averages around 96. Cool deal on the apple watch! I don’t plan on selling it. 
Sunday
Peloton
45 minutes
All day
Putting together a Costco Gazebo.
Spent the day working with my father in law, who is 74 years old and kept up with me just fine, assembling a costco gazebo that I bought. Still need to put the roof panels on, we needed more people.
After that I hit the Peloton around 6:30 last night.
This weekend we went to a funeral and I ate over calorie budget at the wake. It is hard to tell what is in all of those casseroles, but I didn’t want to not eat. The wake was set up for 75 people and we had maybe 30 people there tops. Woke up today not hitting my 244 goal. Still going to try to push to 243 something this week. Going to take hard work to get there. Wife is going in for surgery on Thursday and my son’s first day of school was today, so this week will be hectic for both of us. I will get my workouts in where and if I can.
Those are taken straight from the Peloton App.
The Peloton and the gym bike, Keiser M3, are different. At the same relative effort I can put out a lot more watts and miles on the Keiser than the Peloton. It’s probably why Peter Attia thinks the Peloton is a crap bike. LoL.
Wishing for a speedy recovery for your wife.
Thankyou! Much appreciated.
best wishes
Thank you!
Tuesday
Weight 245.6
Going to Deload this week. With everything going on it makes sense to do it now.
Sauna
15 minutes.
Deload
Incline HS Chest press
12 x 1,25 pps
12 x 2PPS
Lat pulls
12 x 1.25 pps
12 x 2 pps
HS OHP
12 x 45 per side
12 x 70
HS Low row
12 x 1.25 pps
10 x 2PPS
OH Tricep rope
20 x 42.5
15 x 52.5
Rope Hammers
10 x 52.5
12 x 52.5
Smith shrugs
20 x 225 x 2
Came home to these 2 studs in the front yard.
Looks delicious!!
They are just looking for one of your prize bushes/trees to knock that velvet off them antlers 
