Saturday Cardio
5 minute cool down ride.
I found this information on calibration on the peloton.
When I did mine I was at 210. So, nope, not the bike. It’s me. 
I am eating pretty low carb, around 100 a day right now though, so there, that’s my excuse.
Headed to work and then doing the whole pumpkin patch Saturday.
Nice Ride!
Thank you!
Nice couple of Peloton rides Shane! That is one way to get the speed back up! 
That’s an interesting test that you found for the Peloton calibration. At least you don’t have to calibrate it I guess? 
Just keep getting on there and pushing it and you will definitely get faster. If you need, I can ask my wife to make a meal plan for you to ensure you get plenty of carbs by eating nothing but pizza and pasta for dinner every night.
Thanks Trent! Last thing my fat ass needs is more carbs.
Legs
Weight 260
Squats
8 x 135
8 x 185
8 x 225 x 3
Leg Press
12 x 360
12 x 450
12 x 540
Seated calf raise
20 x 140
20 x 165
20 x 190
Lying leg curls
12 x 155 x 3
Ab crunch
25 x 215 x 2
20 x 215 x 2
Bicep curls machine
12 x 40
12 x 50
OH Tricep rope
20 x 50 x 2
That’s it. Decent day.
Monster leg day with some biceps and triceps mixed in at the end! Solid sets on squat and leg press. Way to get it done man!
Thanks Trent. 
Tuesday Cardio
Weight 259
Bike at gym
45 minutes
633 Cals.
I did the same test with the bike at the gym. My watts were 260ish. Now I see why it seems so much easier. 
Nice job on the gym bike Shane! Just for kicks I did that same test on mine during the ride this morning. Watts were about 216.
Thanks Trent! I figured your bike was good. You are a beast with cardio stuff. 
Kind of a cool test to baseline unfamiliar bikes now. 
Upper
Weight 258
Squats
8 x bar
8 x 135
8 x 205 x 2
HS Curls
12 x 40
12 x 60
11 x 60
V grip cable tricep
20 x 50
16 x 65
14 x 65
Lat pulls wide D grip
12 x 160
12 x 160
11 x 160
HS OHP
20 x 45 per side
20 x 55
16 x 60
Chest supported Row
12 x 135 per side x 3
Pec Deck
16 x 160
14 x 175
10 x 190
Ab crunch, double crunch
120 x 20 x 3
120 x 15
DB Hammer Curls
12 x 35
12 x 40
12 x 40
60 minutes
Decided to go back to an old favorite programming of mine for squats. I am going to squat 3 days per week. Heavy, medium, light 8-12 reps, add a rep for 2 sets each week then bump 10 percent. With my shoulder not allowing much in the way of benching this will give me something to program and have fun with.
Also, back on that weightloss train. Shitty time of the year to do it but screw it.
Solid work on that session yesterday and the Peloton ride today. Are you doing full body sessions again? If you are and you are on the weight loss train I would start supersetting some of those exercises. It works really well on full body sessions. Strong work on the squats and the programming sounds good! Also, looks like 19+ mph on the bike. Good work! Next stop 20+ mph.
Thanks Trent. Not completely full body. More of an upper/lower, with a full body day, but I squat every day I lift. I wouldn’t mind super setting some of them where I can. I quit going to the other powerlifting gym and my commercial gym is a little too busy for me to be comfortable taking up multiple machines at a time.
I can superset some stuff though.
Thanks, on the Peloton. I am base building right now. Getting my endurance built so I can add some intensity.
I am out of freaking shape man.
Gotcha. Depending on the crowd factor I usually just superset something that allows me to stand next to the machine that I’m doing. Like dumbbell shoulder raises, air squats, push-ups or maybe the machine right next to that one. Mainly just burning more calories.
Hell yeah man. Glad to see you pushing it more on the Peloton! You aren’t out of shape. Just not in as good as shape as you were. You’ll be there soon!
Yeah, I need to get more creative. Last week I caught myself being lazy and trying to save time by finding machines that I didn’t need to load plates on. Haha.
Thanks man. I am trying. 
Friday
Weight 257
Smith Squats
8 x 135
8 x 185
8 x 185
Smith Calf Raises
30 x 185 x 3
Meadow Rows
12 x 90
12 x 115 x 2
Tried some smith bp, nope
Tried some DB incline BP, nope
Moved on to
Pec Deck/Supersetted with DB Lat Raises
20 x 175/20 x 22.5
15 x 190/20 x 22.5
10 x 205/20 x 22.5
Machine Bicep Curl/Supersetted with OH Tricep Rope
12 x 50 per side/20 x 42.5
12 x 60/ 20 x 50
7 x 70/20 x 57.5
Barbell Shrugs
20 x 275
20 x 315
10 x 365
60 minutes.
Idk how long I am going to keep doing this weekly. I thought squatting more would make me more interested but honestly today’s squats felt like a waste of time, as did the calf raises.
Idk, just not feeling it.
I might pick a canned program from my boostcamp app and substitute in different stuff when it calls for chest pressing movements for awhile.
Good looking session Shane! Sorry the bench is still hurting your shoulder. Sounds like a good idea to pick something that doesn’t. Or you could just be like me and give up on lifting more weight and try to treat every gym session like it’s the last one. LOL Honestly, there is probably some truth to that with comedy relief mixed in. Honestly, it has been so many years since I’ve cared about lifting more weight. Creatine has helped get some PR’s but I"m sure that will level off at some point and then I’ll be right back to maintaining. I know it sucks feeling like you have no goal or direction but at the end of the day I guess it is really just about maintaining good health. I dunno. Sorry to talk like an old man. LOL 
