Thanks Trent. I know I have mentioned it before but yeah, one type of cardio all the time isn’t a good idea for me. I think your metcons have you covered. 
1 Like
Push
Weight 259.0
DB Laterals
30 pounds x 100 total reps
16
15
20
20
20
HS ISO OHP
20 x 25 per side
20 x 50
20 x 75
DB Bench (Neutral Grip)
12 x 50
2 x 60 nope
OH Tricep Cable
20 x 50
15 x 57.5
13 x 60
Pec Deck
16 x 215
18 x 215
15 x 215
Tricep Rope
12 x 57.5
12 x 57.5
11 x 57.5
45 minutes
Sauna 10 minutes
8 Likes
Good looking session Shane! Those DB lat raise numbers are straight up manly. 
I doubt I could get 10 reps with 30’s… Also finished up with some damn respectable weight for a 20 rep set on HS OHP. Sorry the DB bench wasn’t happening. 
Great job man!
1 Like
Well said!
3 Likes
Thanks Trent. Idk what I am going to do about the shoulder. It doesn’t bother me if I am not doing any pressing. 
1 Like
Had every intention of going to the gym this afternoon at lunch and doing some sled drags, but something came up at work. Which is exactly why I quit going at lunch.
Lesson learned. Back to regular scheduled programming tomorrow.
3 Likes
Pull
Weight 257.8
Warm up
KB Swings
20 x 50
Ski Erg
500 meters
Row
500 meters
Dan John’s Eagle with two 18KG bells
15 minutes
Trap Bar Deads
5 x 225
5 x 315 x 5
Pull ups
3,3,3,3,3,3
KB Swings/Ab Wheel
25 x 50/10
25 x 50/15
25 x 50/10
25 x 50/10
15 minutes stretching
Really enjoyed this workout.
9 Likes
Man that thing just kept going like the energizer bunny. LOL Heck of a workout Shane. Lots of KB work will get you. Some rowing, deads and pull-ups in there for good measure too. I hear you on the mid day workouts. Morning is non-negotiable for me right now. One of my Murph buddies works from home (and works out midday) and he hasn’t trained in weeks. I try to preach to him to get TF out there in the morning. Maybe one day he will listen. LOL
1 Like
Thanks Trent. Yeah I agree on morning workouts. Every time I try to vary timing and do afternoon I regret it.
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Monday Squat/Pull Ups
Warm up
KB Swings
20 x 50 x 2
Ski Erg
500 meters
Dan John Eagle with 35 pound KBs
15 minutes
Squats
5 x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 225
5 x 225
Pull ups
3,3,3,3,3,3,3
Ab crunch machine
35 x max weight x 3
20 minutes
Stretch 15 minutes
Wanted to sauna but it was out of service. Boo. Worse time of the year for the sauna to be broke.
I am going to be doing more minimalist type workouts for a while.
Goal by doing this. Drop overall body mass from mid 250s to mid 230s.
Hope to feel less beat up and more recovered.
Bring some new variety to my workouts that honestly have begun to feel stale.
8 Likes
Nice job on the Peloton ride and that was a good looking squat/pull-up session. Those were some solid sets. I like the idea of a minimalist session. Throwing in more conditioning and less lifting should help drop the pounds. Hope they get your sauna fixed. Ours was working a little too well today… 
1 Like
Thanks Trent. I hope so. 
1 Like
Tuesday Conditioning
10 minutes red light
15 minutes sled drag and pull x 135 pounds
30 minutes stairs of doom
123 flights.
5 Likes
Nice job on that conditioning Shane! Hope the red light does some good for you. I tried it in the spring and didn’t notice a whole lot but it felt like I was doing something cool. LOL
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Yeah, that is about all I feel. Haha. The sauna is still broken so I decided to try the red light. Honestly, I probably should have just stretched.
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No idea what this is, but I am sure it is not what I think it is. LOL
3 Likes
You’re intuition is correct. 
2 Likes
It’s a red light you sit in front of. It’s supposed to have benefit. Probably a bunch of snake oil.
2 Likes
Wednesday OHP/Row
Dead hang
30 seconds
Waiters Walk
Left 100 feet x 25lb kb
Right 100 feet x 25lb kb
ABC with 18 KG KBs
10 Rounds
2 cleans
1 press
3 front squats
11111
11111
9 minutes
Pendlays Row
10 x 135
10 x 185
10 x 185
BB OHP (clean)
10 x 95
10 x 95
Pec Deck
16 x 230
10 x 230
Ski Erg/DB Curls/Ab Wheel
250 meters/20 x 30/10 x 3 sets
45 minutes total
15 Minutes Stretching
10 Likes