Solid work on that deload session. I would take those numbers during a regular session. Way to get it done! 
1 Like
Saturday Cardio
5 minutes cool down
5 minutes stretch
Did that one while watching the Diplomat on Netflix. Good show.
I used to do this at the gym on cardio machines and haven’t watched shows while doing cardio since I started on the Peloton. With a kid and waking up at 4:30 in the morning that leaves little Tv time for myself. I might actually be able to watch some of these shows everyone is talking about.
6 Likes
Monday
531 CGBP
Wenning warm ups
Lat pulls
25 x 70 x 4
1111
Banded tricep extensions
25 x black band x 4
111
Shoulder warm up
Lots of Db lat raises, scarecrows, internal external rotations
CGBP (5 and 7 hole)
TM 1 + 235
5 x 100
5 x 135
3 x 150
5 x 165
5 x 190
5 + 215(10)
BB Rows
11 x 135
11 x 205
11 x 205
11 x 205
Incline EZ Skull Crusher
12 x 70
12 x 80
9 x 90
Cybex OHP
12 x 90
12 x 110
12 x 130
Ez Curls
12 x 90
12 x 90
9 x 12
60 minutes
That’s it. Hit the 10 reps I was hoping to hit. Diet has gone off the damn rails though. Zebra popcorn, birthday dinners, ice cream, the whole freaking shit show. Dialing that in this week as my pants actually feel freaking tight. Screw that!
Did another Diplomat ride yesterday on the Peloton as well. Going to hit 3 more of those this week as well.
Oh yeah. Go Dawgs!!
8 Likes
Man, that was one hell of a manly session today Shane! Very strong on those sets! Good job on the Peloton too. I didn’t realize you could watch Netflix on the Peloton. That’s pretty cool man. Do you still get prompts to change your resistance and cadence or is it more of a self-controlled ride? I hear you on not having much time. If you’re getting up at 4:30AM you must be getting to bed really early too, so there is not a lot of time on either side of the work day. My mornings are packed. During the evening I might get a little bit of free time and usually spend that practicing guitar or doing more work. About the only TV time I get is on the weekends and that is almost always watching football. BTW, glad your Dawgs won. I was watching that game and it looked like your starting QB hurt his hand or something? Glad you guys were able to get the win.
UNC has been talking with Bill Belechek about coaching our football team… 
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Thanks Trent. Netflix is under the entertainment side. You can add apps. Pretty sure you can watch youtube tv, max, etc. like any tablet. You don’t get prompts because you are actually doing a manual ride, and you get a sidebar that shows your stats as you ride.
Yeah Beck is hurt. We did end up getting on the very favorable side of the bracket though. The other side is a meat grinder. We can use that going in with our back up QB.
I think Belechek would be a huge step backward. Recruiting is such a huge part of college football and I don’t see him caring enough to actually go do it.
2 Likes
Tuesday
531 Squats
Wenning Warm ups
Standing banded Ab crunch
25 x 4
Hip Abduction
25 x 2 sets
Squats
Bar x 10 x 4
SLDL
10 x 135 x 4
Squats 531
TM 1 + 275
Knee sleeves on this workout
5 x 95
5 x 135
3 x 175
5 x 195
5 x 225
Belted
5 + 250 (6) I know I had more but 6 felt really good and were paused strong reps.
Leg press
20 x 2PPS
20 x 3PPS
20 x 4PPS
20 x 5PPS
SLDL
10 x 185
10 x 225
10 x 265
Ab wheel
10,15,20
70 minutes
8 Likes
Man, great looking session Shane! Seriously impressive numbers on Squats, Leg Press and SLDL. As I was reading that I was thinking to myself that even if I never squat or deadlift again I don’t think I’ll ever get tired of reading other people’s powerlifting workouts. It’s just so impressive to me… Way to get after it!
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Thanks Trent. Everything felt pretty good today.
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Cool retro looking leg press. Reminds me of that Ronnie Coleman leg press video. 
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Thanks Trent! There is a possibility he might have used this one when he was here.
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Wednesday Cardio
5 minute cool down
5 minute stretch
That’s it.
Going to try to get by the gym later for more stretching and sauna.
7 Likes
Nice job on the Peloton Shane! Getting the blood flowing and torching some calories! Enjoy the sauna!
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Thanks Trent.
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Thursday
531 Bench
Warm up
Lat pulls
25 x 70 x 4
1111
Banded Tricep Extensions
Red band
100 to 150 total
25,25,25,25
bench press
10-15 x bar x 4
15 minutes
Bench (5 hole up, 6 hole spot)
TM 1 + 250
5 x 115
5 x 145
3 x 165
5 x 175
5 x 205
5 + 230(8) 1RM 285
Pin Bench (8 hole) 2 inches off chest @ 90 percent of 250 (225)
5 x 225
4 x 225
4 x 235
Kroc Rows x 125
15,16,17
Tricep Rope
20 x 80 OH
20 x 90 S
14 x 100
Face pulls
100 x 130
25,25,25,25
Rest pause to complete. Stay here
Cable Ez Curls
12 x 100
8 x 120
7 x 140
65 minutes
That’s it. Glad I reset on BP. They felt heavy this morning. 
8 Likes
Way to get after it this morning Shane! Strong looking sets on everything! The 2" off chest pin bench press reminds me of those old Westside videos where they are putting 2x4s on their chest and doing bench.
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Thanks Trent. That is kind of like what I am doing. Pin press is basically a board press but done without a training partner. The pro powerlifters I am sure will find something wrong with that statement, but that is way it feels to me. LoL
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My son brought home the Ebola. My wife had it, and I finally got it. Woke up with a sore throat. Taking the day off.
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Get better!
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Same here man… My kids have been sick since Thanksgiving. I think my wife and I managed to dodge that but caught something else, probably from having people over last weekend. Hopefully a weekend packed with activities should provide some rest… 
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