Sunday Cardio
Weight 258
5 minute cool down.
That was one of the harder efforts I have gave the Peloton in a while. As shown by my heart rate and dropping over 700 cals in 45 minutes.
5 minute cool down.
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Fullbody Week 2
531 Squats
TM 315
5 x 95
5 x 135
5 x 185
5 x 215
5 + 245 (8)
Lat pulls (wide d grip)
12 x 160
9 x 180
10 x 180
Cable chest fly
12 x 20
12 x 25
13 x 30
DB Laterals
12 x 30
12 x 35
8 x 40
Ez Curls
12 x 70
10 x 80
OH Tricep Rope
12 x 65
12 x 72.5
HS Double Crunch
22 x 120
22 x 120
20 x 120
48 minutes
Decided to add some organization to my squats and deads by bringing 531 back into it.
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Agreed. If I don’t have some structure, I will slack off. 
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Man, do you ever take days off? 
Seriously, that is a ton of work over the last few days. Two solid Peloton rides and then a nice full body session today. 
700 calories in 45 minutes is crazy! I hear you on the 531 squats. That should give your training a nice boost. Way to get after it Shane! (And congrats on the new fridge. 
)
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I thought about taking Sunday off, but my son was snotty, so we didn’t go to church. Looked outside and it was cold, and rain was in the schedule, so I figured I needed to do something physical.
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Solid work on the bike ride Shane! Nice pace and a good calorie dump! 
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Thanks Trent. 
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Fullbody Week 2
Wednesday
Deads TM 455
5 x 225
5 x 275
5 x 315
5 + 355 (8)
Pec Deck
12 x 190
12 x 210
12 x 230
Chest supported Row
12 x 135
12 x 135
DB OHP
12 x 30
12 x 35
18 x 40
Seated DB Curls
9 x 40
7 x 50
9 x 45
Seated dip machine
12 x 210
12 x 230
10 x 250
45 minutes
That’s it. My workouts since August 27th, day I hurt my shoulder, have been less than enthusiastic and relatively easy as compared to previous.
I will say my body feels better. Joints and muscles are not sore.
I guess I will take that as a win. 
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Good work on that one Shane! Solid sets on deads and everything else. Honestly, there is really something to be said for not being sore. I saw that Charlotte FC’s best player sat out last night because of “minor muscle soreness” and they lost a playoff game (it ended up being because he got a red card in the last game but I didn’t find that out until this morning) Anyway, I sent my Pull-up PR video from this morning to my Murph buddies and dedicated it to that guy. I said that I was happy to get that PR while working through: moderate-severe muscle soreness, a herniated disk, aching knees, hip pain, foot pain and bicep pain.
Feeling better is why you backed off so that is definitely a victory man. Nothing wrong with that at all.
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LoL. It reminds me of this meme.
Honestly, I miss being sore. I am sure once my weights get heavier it will come back.
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Fullbody Week 2
Friday
Weight 258
Smith BTN Press
TM 165
5 x 65
5 x 115
5 + 135 (16)
Lat pulldowns medium D grip
12 x 160
8 x 180
6 x 200
Smith Shrugs
20 x 275
20 x 325
16 x 375
Tricep V Grip
12 x 72.5
12 x 87.5
12 x 95 (full stack)
Rope Hammers
12 x 50
14 x 57.5
Cable internal/external rotations/scarecrows
20 each per side x 15 pounds x 3 sets
Ab crunch/SS Walking Lunges
40 x 215/20
30 x 215/20
30 x 215/20
45 minutes
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Good job on that one Shane! Way to get the full stack for 12 reps like that on tricep extension. 
The BTN press is solid as well man. I’m also noticing how heavy you go on shrugs. I’m barely doing over 200 lb on those and that’s for like 4 reps. Might need to up my game. LOL Way to get after it man! Hope you guys have a fun Halloween! 
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Thanks Trent. For those shrugs, strap up. You can do a ton more using straps. 
Same to you guys!
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Saturday Cardio
Weight 259
5 minute cool down ride.
Had my share of candy last night. Butterfingers, almond joy, and Reese’s were the highlights.
Figured I would put those extra cals to use this morning.
Supposed to be decent today. Might get outside at some point and do some hiking.
YouTube TV has finally made me mad enough to cancel after yet again not being able to come to an agreement with ABC, Disney, and ESPN. No Football or ESPN or local ABC?!? No dice.
I am now a Hulu Live user.
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Oh yeah. Peanutbutter cup pumpkins to be exact.
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Excellent!
(And extra credit for the holiday-inspired shape, haha!)
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