Good benching
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Thank you. Yeah it was in 45 minutes. Yeah man, there are some real cyclist on the Peloton. I guess it’s like any other athletic endeavor. There are people who are just a lot better at the sport than the rest of us. One of them happened to be in the same class I was in yesterday.
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Appreciate it.
Legs
Weight 245
HS ISO Leg Extensions
15 x 50 per side
12 x 60
10 x 70
Leg press
15 x 3PPS
15 x 4PPS
12 x 5PPS
10 x 6PPS
Add reps
Hip Abductions
20 x 240
20 x 265
20 x 290
Bump 10 across
Hip Adductions
20 x 305
20 x 330
20 x 350
Seated leg curls
12 x 115
12 x 130
10 x 145
10 x 145
Squats (531)
TM 225
5 x 95
5 x 135
3 x 165
3 x 185
3 + 205(10)
Nautilus Nitro Ab crunch
20 x 140
20 x 140
20 x 140
20 x 140
50 minutes
Skipped lunges because my knees were a little achy today. No biggie, I will hit them next week.
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Still amazes me how you do all that before squats and then put up good numbers. Great job on that. Safe to say you can bump those too if you got 10 reps on your 3 rep set. 
Great session all around. I definitely felt like a pansy doing leg press for the first time in a while and 2PPS felt heavy. You would think that squat strength might crossover to that but maybe not so much. Or maybe that is more similar to a high bar squat which I don’t do at all.
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Thank you Trent. I have got used to doing squats in the middle of my workout. I actually like it. 
I am sure leg numbers will climb quickly for you. I would think they would help with your squat a little bit.
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you’ll get it next time
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Way to do the same distance as me 10 minutes faster. 
Nah, seriously, that is super impressive man. Great job! You will get that PR next time!
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Thank you Trent. If it makes you feel better there was a 60 year old guy in my class that hit 640, more than doubling my output.
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Still can’t imagine that man. Those folks must have steel pistons for legs. 
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Yep. Seriously strong riders on there.
Upper B
Weight 244
Smith UH barbell rows
12 x 155
12 x 185
10 x 225
6 x 245
HS MTS Shoulder press
12 x 80
12 x 100
8 x 120
8 x 120
Bump 10
Cable Lat Raise
15 x 15
10 x 20
8 x 25
5 x 30
Pull ups
5,5,5,5
BB incline BP
8 x 135
8 x 160
3 x 175 (bench is wobbly)
Nautilus Nitro incline
8 x 155
6 x 170
Back extensions
12 x BW
12 x 90
12 x 90
Bump
Rope Hammers
12 x 50
10 x 57.5
9 x 65
OH Tricep Rope
20 x 42.5
15 x 57.5
5 x 65
Rear delt cables
15 x 10
12 x 15
12 x 15
Nautilus Ab crunch
20 x 155
14 x 170
8 x 185
12 x 155
63 minutes
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Great work on that one Shane. Just kept reading like it was a book. Ha ha… I’m interested to start doing some stuff on the Smith machine again. Rows are particularly enticing. I feel like you could lean into it a little and take some of the pressure off of your lower back, if that makes sense. Solid work on all of it.
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Thank you Trent. My favorite smith machine movements are rows, smith shrugs, behind the neck press, if your shoulders allow it and honestly I don’t do them much. Incline BP is not bad either and squats you can really hammer your quads buy changing foot placement on the smith that wouldn’t work with just a bar. And yes it makes sense about the rows. I also like to belt up on rows of lower back is a concern. It makes a huge difference.
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Solid effort on the Peloton Shane. Still calling BS on those guys that supposedly put out double the effort. There has to be some error there. If it weren’t an age-group thing I could see it, but I doubt there are other 40+ year olds putting out double your effort. Maybe I should compare it to running. I can probably run about 5 miles in 40 minutes. I doubt there are many 40+ year olds than can run 10 miles in 40 minutes. Even if there are, I doubt you would happen to run into a bunch of them all in the same class on the same day during the same hour. Something just seems odd there. Look at your speed. You averaged 19 mph. That is probably pretty damned good for someone who isn’t a professional biker. Does that mean the guy in first place was biking 40 mph for that entire time??? Maybe I don’t understand the units of measurement. I thought that KJ was basically the metric equivalent of calories burned. So obviously, a bigger guy burns more calories if they go the same distance in the same amount of time. But to double that number? I just don’t see it…
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I think it comes down to watts they are putting out. Larger avg watts will give you a bigger total output of KJ.
Idk, you have to think about the people who buy these things, you have a big variety of people who would consider these worth the cost of ownership.
Some of these people are legitimate cyclist that no way I would come close to keeping up with. Kind of like being in the worlds largest gym, most of us are hanging around benching 2 to 3 plates, but over at the strong side of the gym there dudes repping 5 plates like it’s a warm up.
It’s all relative I suppose.
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Upper A
Weight 245
Nautilus XPload lat pulls
12 x 90 per side
12 x 115
6 x 135
8 x 135
BB Bench press (531)
TM 235
5 x 95
5 x 135
3 x 145
3 x 165
3 x 190
3 + 215 (8) 267
Chest supported DB Rows
10 x 85
10 x 85
8 x 85
High incline Shoulder DB press
12 x 60
11 x 70
8 x 70
Smith Shrugs
Front
20 x 295
20 x 335
12 x 365, 5
Back
20 x 245
20 x 285
HS MTS bicep curls
12 x 55
12 x 60
5 x 70
HS MTS Ab crunch
20 x 80
20 x 90
18 x 100
16 x 110
60 minutes.
That’s it.
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Getting strong
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