Thanks Trent. His was a zone 2 only ride. Easy ride so I rode a zone ahead. 
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Push
Weight 258 .6
DB Laterals
30 pounds x 100 total reps
10
15
20
20
20
20
HS Wide Press
20 x 45 per side
20 x 70
20 x 90
18 x 115
Rolling DB Tricep Extensions
12 x 30
18 x 30
16 x 30
Drop these for OH Tricep rope
Pec Deck
20 x 215
16 x 215
12 x 215
DB OHP
12 x 40
12 x 45
15 x 45
Tricep Rope
12 x 57.5
10 x 57.5
11 x 57.5
Sauna 10 minutes
7 Likes
I really want a sauna. They are so restorative.
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That was one hell of a manly looking session! Very strong sets. I don’t know if you did enough DB laterals though… 
As I was reading this I kept thinking how if you did all this in your backyard in the cold you could be IG famous. 
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Yeah, I wish the one at my gym were hotter, but they are nice to use. 
Haha. Wouldn’t be nearly as cool as I don’t have all the snow to go with it. 
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Ha ha, I was thinking that too when I was grumbling to myself about working out in that cold ass garage. I was like, “Even if I did this outside in the cold (obviously just to look more badass for the gram) it would just be cold and miserable and not cool looking because there’s no snow.” Guess I’ll stay in the garage. 
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Yep. We definitely are not as hardcore as those northern folks and their snowy workouts, but they would melt in our heat.
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Thursday cardio
5 minute cool down
5 minute stretch
Wednesday evening about 4:00 PM one of my paint booths suddenly lost ground and none of the paint would stick to the parts. Full day of troubleshooting and we got it fixed. Busy and stressed is an understatement. I am really glad that we got it fixed though because I am leaving town today to visit my sister in law in Nashville for the weekend. Last thing I needed was to have to worry about that all weekend.
6 Likes
Pull Alternate Gym
Weight 258.2
Weekly cals for this week.
3078
Hoist Lat pulls
10 x 205
12 x 205
12 x 205
FacePulls
Low 20 x 42.5 x 2
Mid 20 x 42.5 x 2
Rear delt cables
20 x 10 x 2
20 x 15
Smith RDL
10 x 185
10 x 225
10 x 275
Smith Shrugs
20 x 275
20 x 315
18 x 365
Hoist Mid Row
10 x 205
10 x 245
10 x 305
HS MTS Bicep
20 x 40 per side x 3
Went to my alternate gym today. This one is closer to the house but super busy. Was surprised it wasn’t nearly as crowded as usual but they are doing some pretty big renovations. Removed the basketball courts and they are putting in a bunch of new squat racks and lifting platforms.
I might have to come back and visit once they finish.
Oh well, off to Nashville. Y’all hold it down.
11 Likes
Always good to see people getting their priorities straightened out.
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Great job on that Peloton ride yesterday! Nice pace! 
Also, strong looking session today. Tons of good back and bicep work. Sounds like the alternate gym might be a good option, especially with all of the new equipment. Hope y’all have fun in Nashville!
Thanks again to the Falcons for giving us the lead in the South last night. I’m sure the Panthers will find a way to screw it up but I can have hope for a few days at least.
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Thanks Trent. Pace felt good yesterday. It’s always fun to play with new gym toys.
No problem. In usual Falcons fashion, as soon as we are eliminated from the playoffs, they actually start playing decent ball. 
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No doubt. This gym actually buys nice stuff too. I am excited to see it done.
It’s all good man. We did the same thing last year. After Bryce is benched and called the worst draft mistake in Panther’s history he starts balling out the last few games and all of a sudden he’s Joe Montana… So we win some games, drop a few draft spots and then he starts off looking like ass again this season. Make it make sense… 
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Legs
531
SSB
5 x 95
5 x 135
5 x 185
5 x 225
5 x 255
HS MTS Kneeling leg Curls
13 x 80 per side
13 x 80
12 x 80
Leg Extensions
20 x 115 x 3
HS MTS Ab Crunch
30 x 120
30 x 120
Seated machine leg press
20 x 230
20 x 290
35 minutes
10 minutes stretching
Pretty lazy workout today. Left knee was not feeling great so I went easy today.
6 Likes
I was actually reading this and thinking you went pretty heavy today. Much more respectable than my leg session. But it looks like it was an easy day because of your knee. LOL Well, for the record it looked like a damn good one to me. Solid sets on all of it. Hope you guys had fun in Nashville.
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Thanks Trent. Was moving slow today. Felt like an old man. 
Nashville was nice.
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Tuesday Cardio
Gym Session
Decided to add some variety in today and go to the gym and hit something other than the Peloton for cardio.
Stairs of doom
30 minutes
120 floors
475 cals
Rower
2500 K
10:17
200 ish cals
10 minutes sauna.
I need to do something to keep general fitness higher than the same thing for cardio. Going to try to go to the gym to get in my cardio sessions Mon-Friday and then finish up and do the Peloton on the weekends.
5 Likes
Solid work Shane! Stairs of doom and the rower? You might as well have done 40 minutes of burpees… Ha ha. Way to get it done man! I’d love to mix in some other forms of cardio too…
1 Like