Tuesday Cardio
5 minute cool down.
That’s it. Legs were heavy today. Got it done though.
Trent, I just realized this girl is Ben Alldis’s wife.
5 minute cool down.
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No athletes foot, MRSA (which I have had), or whatever else lurks in a public sauna.
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Good job on that ride Shane! Still a very respectable pace, even with heavy legs. Ha ha, yeah I noticed that Alldis had been added to her last name a while back and then shortly after noticed she was pregnant. Congrats Sir Ben! 
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Thanks Trent. Yeah she looked pregnant on that ride and then I noticed she added his last name to hers.
Going to be a fit kid.
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Push
DB Laterals
30 pounds x 100 total reps
20
20
18
16
13
13
HS Wide Press
12 x 45 per side
12 x 90
12 x 105
16 x 105
Rolling DB Tricep Extensions
12 x 35
10 x 40
9 x 40
Pec Deck
15 x 210
13 x 210
10 x 210
HS ISO lat OHP
20 x 45 x 3 per side.
5 out of 10 pain
Cross body Cable tricep
20 x 10 per side
20 x 12.5
20 x 15
15 minutes stretching
70 minutes total
Actually did the laterals at the end of the workout but moved them up so I remember to do them throughout the workout like I do with my pull ups.
Enjoying getting the stretching back in. As long as I can keep getting up early and out the door I have time to do it.
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Indeed. I checked out Ben Alldis’s IG page and that dude is actually pretty ripped. He doesn’t really look like that but I guess for some people it is harder to tell. Maybe that’s how I would look like if I didn’t drink beer and eat Christmas tree cakes… 
Nice looking Push session today! Solid sets on everything. Glad you were able to get some stretching in too. 
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Yeah Ben is pretty lean. I would like the be about that lean but another 15 to 20 pounds of muscle. One can wish
Thanks Trent. I have got to keep the stretching in.
Nice job on that one Shane! Solid pace and much calories torched!
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Thanks Trent!
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Pull
Weight 257.8
Smith RDLs
10 x 135
10 x 185
8 x 225
8 x 275
8 x 325
Smith Shrugs
20 x 325
16 x 375
16 x 375
FacePulls (different heights)
100 reps total
20
20
10
20
20
16
Ab crunch machine/SS DB Curls
40 x 215/ 8 x 35
40 x 215/8 x 35
Ab cramp
Low Cable Rows
12 x 200
10 x 220
8 x 240
Lat prayer
10 x 30
10 x 35
10 x 42.5
45 minutes
10 minutes stretching
That’s it.
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Good looking pull day Shane! I always forget about Smith RDL’s. Might have to try those if my back is feeling good. Way to get after it man! 
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Thanks Trent. Those RDLs feel good with a smith. You can really lock in and get good MMC.
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Nice man. Might have to try those.
This morning, I did a few deadlifts with 115 lb just to see how they felt. Last night, I found an old spreadsheet from 10 years ago where I had saved a bunch of Navy SEAL metcons (From the early 2000’s when crossfit first started). Anyway, one of my favorite metcons from that spreadsheet had two rounds of 25 deadlifts at 135 lb and I was trying to test the waters and see if my back could do some light weight deads and not get aggravated. That was such a damn good metcon. I’ve been thinking about it for years and was glad to finally dig it up.
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Thanks Trent. That metcon sounds crazy. 25 reps with any amount of weight on deads sounds like no picnic. Hopefully your back will hold up and you can try it again.
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Legs
Deload (No sleep)
20 inch box squats
8 x 135
8 x 185
8 x 225
5 x 275
HS MTS Kneeling leg Curls
12 x 80 per side
12 x 80
12 x 80
Leg press
12 x 360
20 x 360
20 x 360
Standing cable Ab crunch
25 x 30
25 x 35
16 x 42.5
20 x 42.5
35 minutes
10 minutes stretching
That’s it. Slept like 
all weekend and that carried over to last night.
I should sleep well tonight though.
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I hear ya buddy. I feel your pain. Trust me, I pretty much slept on a floor. Still a heck of a workout for not getting a lot of sleep. Nice and heavy on the box squats and getting those 20 rep sets on leg press is amazing. Are you deloading all week or just today?
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Haha. Yep. Sleep has been horrible for both of us recently.
If I sleep good, just today.
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Tuesday Cardio
Weight 259.6
5 minute cool down
5 minute stretch
Forgot to mention, my app bumped my cals this week, because the bloat drop from Thanksgiving. I figured it would average prior week’s weight and make a more informed drop but apparently it’s not that “smart”. Anyway, I am not eating the additional 500 cals a day that it gave me and will probably reset this Friday.
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Solid work on that ride Shane. If it was Ben Alldis I’m sure it was challenging. Nice pace and plenty of calories smashed. If you app is giving you more calories because of Thanksgiving week then hell, I might have to try that app.
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