PRs are always nice. Congrats.
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Nice work and good to hear you still had some in the tank. Quality
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@Friedrich Thank you!
@hel320 Yes they are. 
Thank you!
@simo74 Thank you. Need to leave some to go get next time. Chip away a little at a time.
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Conjugate Week 7 ME Upper
Bench(red shoulder saver)
5 x 45
5 x 135
5 x 185
3 x 225
1 x 255
1 x 290 (PR)smoked it!
Meadow Rows
8 x 115
8 x 135
8 x 160
15 x 160(PR)
Smith Incline BP(red shoulder saver)
5 x 135
5 x 185
5 x 225
3 x 255
3 x 255
6 x 255
Pull ups
5
5
5
5
OH Tricep Rope
12 x 110
12 x 130
14 x 135
Rope Hammer Curls
12 x 110
12 x 110
DB lateral Raises
12 x 30
12 x 30
12 x 30
60 minutes
290 felt great. Moved really fast. Really enjoying these workouts.
Pull ups, I figured if I am going to try doing a Murph, or my version of, I need to start doing these.
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Look at you kicking ass!
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I am trying! 
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It’s OK. These are happy tears. Man, so pumped to hear you wanting to do Murph! I was reading your workout and noticed some sets of 5 pull-ups and started wondering if you were going to do it. Congrats on the PR too! That is massive! Excellent work! Loving the looks of these Monday/Tuesday ME sessions! 
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Thanks Trent. Yep, plan is to give it a go. I feel like the push ups and air squats will be a breeze. Then I will ride the bike for like 9 minutes to 10 on the front and back end. I am not adding a weight vest though. I am fat enough. Story of my life. Haha
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Hell yeah!
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Man, I would love nothing more than to just ride my Peloton for the running part, but I know the guys I do Murph with would b!tch about while they’re out there dying doing the running. So the Airdyne is probably the least I can do to appease them. I thought that doing 100 burpees instead of a mile run would be a pretty damned comparable substitute too, but don’t tell them I said that. 
Honestly, 100 burpees might be harder than a mile run. 
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100 burpees is 100 percent worse than a mile run. They missed their chance at making you even more miserable.
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Thanks @SvenG!
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I have rethought this and asked myself how many burpees would it take for me to choose burpees over running a mile. Best answer I could come up with is 14. 15 or more, screw it, I’m running a mile.
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Wednesday Cardio
Weigh in 253
That’s it. Ate out Sunday night for my birthday. Been decently good this week and should have a good weigh in next week.
Birthday eats. Pappasito’s. Local favorite Mexican joint with killer fajitas. This was steak, bacon wrapped shrimp, and quail. Served with homemade tortillas.
They also brought me a free desert. Had the tres leches cake.
That’s it for celebratory eats.
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happy belated birthday
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Nice looking Peloton ride and and even better looking birthday dinner! 
All I can say is that I’m glad I just ate lunch before reading this.
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Thank you!
Thanks Trent. Yeah this place does it up man. Great food. They have a sister restaurant called Pappadeaux, that does as you would imagine, Cajun and seafood. They are almost in the same parking lot. Both places are great.
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Conjugate Week 7 DE Lower
Squats
5 x bar
5 x 95
5 x 135
3 x 185
Speed Work 60 %
(1 minute rest)
2 x 215 x 8 sets
Deads
Speed work 60%
(1 minute rest)
1 x 305 x 6 sets
Hack squats
12 x 90
12 x 110
12 x 130
10 x 150
Leg curls
12 x 110
12 x 115
10 x 120
Leg Extensions
12 x 80
12 x 90
12 x 100
10 x 110
Decline Sit ups
25
25
25
15
60 minutes
That’s it.
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