Well, some of us (not me) are freaks of nature. And beasts.
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Yep, I am neither of those either, so you are in good company. 
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Good looking session this morning Shane! Some nice KB work and then some trap bar deads. I was laughing because you did 250 pounds more than me on deads this morning. 
Finished with stairs of doom for the win! 
I hear you on the diet being off. I feel like all I’ve eaten is crap for the last 4 days. It’s easy to do when you can’t leave your house. 
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Thanks Trent. I am sure you did a ton more reps on those deads though. 
I don’t have that excuse unfortunately, I was feee to come and go, but it’s hard to turn down homemade banana pudding.
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ES4FL Wednesday
Warm Up
30 Second Hang
Battle Ropes
KB Swings
25 x 24KG Bell
Dual KB Front Squat
18KG x 5 x 2
Kb Clean and press (Light)
10 x 18KG per side x 3
Suitcase Carries
100 feet x 36KG per arm
Standing Ab Crunch
20 x 50KG
Smith RDLs
5 x 275
5 x 315
5 x 335
Smith Shrugs
20 x 315
20 x 335
24 minutes
30 minutes cycle
10 minutes cool down walk
That’s it. Slept in today after waking up at 2:00 AM and not being able to sleep. Once I got back to sleep I decided to grab a couple hours and go straight to work.
Hit this at lunch time.
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Way to adjust after the sleep trouble Shane. Many times I will just get up at the usual time and drag ass that day. LOL I like your solution better. Nice KB work this morning and then some heavy Smith RDL’s and shrugs. Bike ride to wrap it up. Great job man!
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Thanks Trent! Yeah, luckily my gym is real close to my work. I don’t like doing it a lunch but luckily I can get it in if I do need more sleep.
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ES4FL Thursday
Warm Up
30 Second Hang
Ski Erg
250 meters
KB Swings
25 x 24KG Bell
Goblet Squat
80lb x 5 x 2
Suitcase Carries
100 feet x 36KG per arm
Ab crunch
60 x 215
BB Clean and Press
5 x 95
5 x 115
5 x 135
Deads
3 x 315
3 x 365
3 x 365
Low Cable Rows
8 x 205
8 x 225
8 x 245
30 minutes
Sled push/pull
20 minutes x 205lbs
Rower
10 minutes
That is it. Decent day. Hit 5 on my 135 today. Felt better than last week.
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Man, that was a killer session Shane. KB work and then some very strong C&P, deads and rows. Finished up with a sled pull FTW!
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Thanks Trent. I am trying.
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ES4FL Friday
Warm Up
30 Second Hang
Battle Ropes
KB Swings
25 x 24KG Bell
KB Side Bends
20 x 24KG per side
Giant set x 3 with 80lb KB
Farmer carry
Push ups x 5, 20, 20
Row x 8,8,8
Box Squats
5 x 135
5 x 225
3 x 275 x 3
Back extensions
10 x BW
10 x 25
10 x 45
25 minutes
Elliptical
30 minutes
Cool down walk
10 minutes
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Excellent job on that one Shane! Some solid KB work and then some super respectable box squats. Way to get after it man!
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Thanks Trent. I almost went heavier on the box squats today but held back. Glad I did. 
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Saturday weigh in
Small drop, but still trending in the right direction. Puts me down about 10 pounds from where I started in January.
Diet wise I haven’t followed the ES4FL diet completely. I have been adding creamer to my coffee and eating out Mexican every Saturday night.
Going to cut out creamer this week and go back to light almond milk. I can “cream” my daily coffees for about 30 cals verse 200ish that I’m doing now.
Mexican night I am adjusting my cals to have more on Saturday, 3650, and less through the week, 3000.
Leave for Universal next weekend. 255ish is Saturday’s goal.
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Saturday Cardio
5 minute cool down ride.
I decided that since I am eating more today, hitting a hard cardio session should be fine because extra hunger from harder cardio will be combatted by more food I plan to eat today. I will keep this plan going forward.
It felt good to push a harder today. Actually got my heart rate up in the 160s with an avg of 142. Still didn’t hit 21MPH though. 
Trent you would enjoy that class.
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Sunday Recovery ride
Started watching The Lincoln Lawyer on Netflix. Pretty good. Will be my next cardio show.
Going to make spaghetti and meatballs for the Superbowl today. Pretty sure that’s unamerican, but I don’t care.
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ES4FL Monday
Warm Up
Dead Hang 30 Seconds
Ski Erg
250 meters
KB swings
25 x 24KG
KB Goblet Squat
5 x 80 x 2
Suitcase Carries
100 feet x 36KG per arm
KB Press (Heavy)
3 x 24KG x 3
Rack Pulls
3 x 315
3 x 365
3 x 405
Pull ups
5 x 3
Captain Chair Leg Raises
25
24 minutes
1 Mile 40LB KB suitcase carry
24 minutes
That’s it. Was going to hit the sauna but it’s broke again. Boo.
Congrats to the Seahawks and Sam Darnold and coach Mike McDonald, UGA boy.
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Heck yeah man! Congrats on the drop in BW and a smoking pace on that Alldis ride! 
Good work torching some more cals yesterday too. Another solid session with the KB work and heavy rack pulls.
As far as the creamer goes, in general, other than beers, I consume almost zero calories from anything I drink. Coffee is black and water is the only other thing I drink. That can go a long way for weight loss. Good call switching to almond milk if you have to use creamer.
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Thanks Trent. I really just need to switch to black coffee. I find I drink less of it if I don’t put anything in it.
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I know it’s silly, but I always drank black coffee just to be more manly. Turns out it is also lower in calories. I never drink out of a straw for similar reasons. 
A few weeks ago my daughter asked to taste my coffee and her whole face clinched up as she ran to spit it out. Of course, I had to educate her about how “this is how I got all this hair on my chest, etc.” and she needs to quit complaining about the taste of her chicken nuggets… Hopefully her eyes have been opened. 
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