Thursday Cardio
Weight IDK.
Elliptical
45 minutes
600 ish cals.
100 push ups.
That’s it. Long day today. Ended up having a half a day meeting with big customer to go over some yearly expectations and outlook. Good news, but still tough to fit in 4 hours offsite in the middle of my weeks that have me already working 6 days a week right now. Good problems to have though.
Upper B
Weight 249
HS incline press
9 x 115
9 x 115
Drop
6 x 90
XPload lat pulls
12 x 115 per side
9 x 135 1 side at a time
Drop
6 x 135
Nautilus Xpload OHP
15 x 70 per side
8 x 90
Pendlay Rows
5 x 135
5 x 175
5 x 205 x 3
Ab crunch x 180 pounds no rest pause. Add 5 pounds
30,30,3030
Smith Shrugs no straps 3 second pause at top
Amrap x 225
Amrap x 275 x 2
OH Tricep Rope
20 x 42.5
16 x 52.5
9 x 62.5
Rope hammers
20 x 47.5
10 x 57.5
6 x 67.5
100 push ups
60 minutes.
That’s it. Good workout today. Got to remember my straps for shrugs.
Nice job on the elliptical yesterday and solid session today as well. Lot’s of good upper body work. Like you said about meetings with customers, that is a good problem to have. Nice work Shane!
Saturday Cardio
Elliptical
45 minutes
100 push ups
Sauna 15 minutes.
Sunday cardio
5K Row
20:51
Peloton
20 minutes
100 push ups.
That’s it. Another 6 day work week in the books.
Hopefully I can get a full weekend next week. If not, we are planning a small 4 day vacation up to Chattanooga at the end of February, so I will get some time off then.
Upper A level
Weight
249
Smith BP
12 x 135
12 x 185
12 x 225
8 x 250
3 x 275
Smith Rows
12 x 185
12 x 225
10 x 250
6 x 275
Smith Behind the neck press
12 x 95
12 x 115
6 x 135
Smith Shrugs (straps)
30 x 315
20 x 365
Assisted pull ups
10 x 80
12 x 80
Ab crunch
130 reps x 185
30,30,30,20,20
HS MTS bicep curls
Amrap x 50 x 2 sets
20,13
100 push ups
60 minutes
I feel like those daily push ups are starting to carry over to my pressing power. Idk, maybe has to do more with muscle firing than actual strength gains but those 275 x 3 on the smith were not hard reps.
Of course, it was the smith machine. 
Nice job on the cardio this weekend and good job this morning too. I get the feeling you didn’t burn a lot of extra calories walking around in the gym this morning. Strong reps on Smith bench. I wanted to do rows on the Smith machine in our gym but the stops are so high that it isn’t really possible. Was going to ask if you did pull-ups on the smith machine too but didn’t want to be an a**hole. Yep, I bet the push-ups are helping. It reminds me of the pull-up program that I ran a few times several years ago. I would do hundreds and hundreds of pull-ups each week. All of a sudden my pull motion was off the charts.
I just love the sauna. It’s my go to cure for what ever ails you.
Thanks Trent. The smith machine has actually been giving me some pretty good workouts lately. I am not turning my nose up at it anymore, especially with as busy as it is at my gym in the morning. I think the push ups have to be doing a little bit anyway. Regardless, I plan to keep doing them, at least through the end of this month so I can complete my fundraising.
I do also. I wish the sauna was fully warmed up in the morning when I get there so I could do more of it.
Tuesday cardio
Elliptical
60 minutes
100 push ups
Legs
Weight 248
Leg Press
20 x 250
20 x 270
20 x 310
Hip Adduction
30 x 305
30 x 350
Seated calf raises
20 x 140
15 x 190
Hip Abduction
20 x 240
10 x 305
Smith Squats
5 x 135
5 x 185
5 x 225
3 x 255
1 x 275
1 x 300
3 x 275
4 sets of
Ab wheel x 30
KB Swings 45 x 25
Push ups x 25
45 minutes
That’s it.
Nice session today Shane. At first I thought you meant you did 60 mins on the elliptical before leg day and I thought, “Damn! Shane doesn’t mess around! That must have been a 1,000 calorie session!” I might have to throw in Smith squats on the next cycle. You’re really selling me on them. Nice job Shane.
LoL. Thanks Trent. Yeah I have been going crazy at work. My right hand man is doing jury duty this week, possibly more, so I haven’t had as much time to log or check in.
Give the smith a go, you might like it.
Thursday Cardio
Peloton
Chili cook off at work. Going to be eating good.
Friday Upper B
Upper B
Weight IDK
Lat Raises warm up shoulders
20 x 25
Smith Behind the neck press
12 x 95
12 x 115
8 x 135
XPload lat pulls
12 x 115 per side
10 x 135
7 x 135
HS Incline BP
20 x 90 per side
9 x 115
Smith Rows
12 x 225
10 x 250
10 x 275 rest pause
Dips
20
16
Ab crunch x 185
30,30,30,30 rest pause at 20
Smith shrugs behind back no straps
20 x 225
16 x 275
HS MTS curls
16 x 50 per side
9 x 60
6 x 70
Nice job on that upper session and bike ride. I hear you on the behind the neck press. Stopped doing that a long time ago. Hope the chili cook off went well!
Thanks Trent. Chili was great.
Nice job on the bike ride Shane. Nice pace and great calorie dump. You’re really making me want a Peloton.
Thanks Trent. Peloton is cool but it was definitely a COVID purchase. Not sure I would buy it again. 44 bucks a month is a hard pill to swallow but without paying that the bike is pretty boring.
Sunday
Cardio
Peloton
Tough ride.
Good game last night. I would have liked to see the refs not make that call and the Eagles get the ball back with time left to see if they could pull it out, but that’s not why the Chiefs won. Eagles should have kept running the ball.
Going to hit gym at lunch today. I wimped out and slept in today.
Nice job on the Peloton Shane. Solid distance/time and nice calorie dump. Can’t you just get the Peloton app and run it on an iPad or something? I hear that was cheaper. Yeah, $45/month is more than my gym membership!
It was a good game between two quality teams. Yeah I wish Philly would have had another chance too but the Chiefs got it done.
