Noted. I will leave that one alone.
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Thanks Trent. This was a good one. 11-minute blocks, with 8-minute zone three, with 3-minute zone 2 recovery, x 3. 
Chili is easy. You really can’t mess it up. If it doesn’t taste right, add more cumin and salt.
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That’s right! The 8 minute zone 3 intervals were not looking appetizing this morning. 
Denis it was!
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Friday Home Workout
ABC with 16KG Bells
ABC = 2 clean, 1SOHP, 3 Front Squats
30 minute cap
1 + 3 pull ups
1 + 10 x 190 reverse hyper
1 + 10 push ups on bells
1 + 3 chin ups
1 + 3 x 315 Trap bar Deads
Rounds
1111 25:45
ABC only
11111 29:27
25 total rounds of ABC.
348 Cals
HR Avg 126
Peloton
30 minutes
Somehow managed to get a PR on the peloton this morning. I honestly thought those days were behind me. I don’t do many 30 minute rides and I doubt I will beat that one anytime soon. Took me hustling into the last 30 seconds of the ride to beat it.
The ABCs were fun. I like the 16KG bells. I could do more but my cleans form sucks right now. Someday it won’t, and I’ll move up to the 22s. Oh yeah, did this on my first set of chins. Hit the rafter. Ouch.
the dark spot isn’t cancer, it’s also part of the injury.
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Man, that was one hell of a garage session Shane! Very cool KB arrangement and then some heavy trap bar deads. After sustaining a head injury and after that massive session you still got a PR on the Peloton! 
Congrats and great job man! 
Looking forward to seeing what you come up with in the hotel. Feel free to borrow the one I did this morning.
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Niiiccceee! I mean… are you even doing a garage workout if there’s not a little blood?
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Thanks Trent. I would love to steal that one. If standard pushups didn’t still bother my shoulder I would. 
I will see what I can get put together.
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LoL. Not the first time I have been bloody in the garage.
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Saturday Weigh In
Saturday Cardio
That’s it.
After chili and brownies on Thursday I came home and ate an apple and protein bar for dinner. Did this because I really wasn’t hungry and I also knew I blew my calorie goal for the day. I implemented the same strategy for dinner last night to help keep cals around 2K yesterday. Seemed to work and I really wasn’t that hungry.
About to load up and head south. Going to drive halfway there. Probably end up somewhere around Valdosta. Then wake up and hit the rest of the way to Orlando Sunday morning. We check in Sunday.
Sorry @doogie
Dropped this in your log. 
I deleted. Hopefully it’s gone.
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I will be able to get in a good workout here.
They have a fully equipped gym.
Even have DBs up to 100s.
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WHHAAAATTTT??? Your hotel fitness center has up to 100 lb dumbbells??? That’s amazing man! Good job on the Peloton ride and congrats on the continued BW drop. As mentioned, that looks like a super nice hotel fitness center. I can’t wait to see what you come up with. Maybe setup your phone and film yourself so everyone will think you’re an asshole like me. Hope you guys enjoy the vacation!
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I was as shocked as you. Couldn’t believe they actually had DBs this heavy. Put them to use today.
It is a legit gym. Even has a Sauna.
No filming though. . I had to burn through this in my usual hour and I have to keep moving to do it.
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ES4L Mon Universal
Dead hang
30 seconds
Lat Raises
20 x 7.5 x 2
KB Swings
25 x 25KG
Goblet Squats
10 x 60
5 x 80
5 x 100
Farmers
100 pound DBs
There and back
KB Press
3 x 25KG x 3
DB RDLs
10 x 100 x 3
Pull ups
3 x 3
Captain chair leg raises
20
24 minutes
Stairs of doom
30 minutes
That’s it. Decent workout. Place has a sauna and I will probably hit it before bed tonight. Should help me sleep better.
Dinner eats last night.
That last one is Tres Leches.
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If I didn’t know you were in Universal I would have just thought you were at your gym at home. Pretty much no difference in that workout compared to your usual ones. Excellent job man! Plenty of heavy KB work and finished with the stairs of doom. 
I was going to comment about how healthy you were eating too until I scrolled down to the last photo. Nah, I would say if the first photo was dinner then the desert isn’t bad at all. That’s some light eating. Hope you guys enjoy Universal!
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Thanks Trent. The gym made it pretty easy to do my current program. The only things that’s going to be different is they don’t have matching pairs of any KBs, and no free weight BB. With that all my pressing will be single sided and I will be doing goblets all week instead of KB front squats. No Deads, but I can use the smith for some RDLs.
I have been trying to make sensible food choices. Had two salads with salmon yesterday. Both were good. It’s the snacks and appetizers I have to be better with the rest of the way. Walked over 20K steps yesterday though. Hopefully that will offset some of the damage.
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Tuesday ES4FL Uni
Dead Hang x 30 seconds
Lat raise
25 x 7.5
Kb swings
25 x 24KG
Goblet Squats
10 x 60
5 x 80
5 x 100
Farmers Carry
100 pound DBs
Smith BTN Press
10 x 95
10 x 135
Smith RDLs
5 x 275
5 x 315
5 x 365
Smith Shrugs
15 x 365
16 x 365
Ab Crunch Machine
50 x Max
25 minutes
Bike
30 minutes
Sauna 10 minutes
Decent day. Putting those extra cals yo work with some heavier RDLs.
We rode what I think is the craziest roller coaster I have ever been on yesterday.
Stardust Racers. Thing hits 62MPH and is almost a mile long. Apparently someone has died on it. lol. It was intense to say the least.
Mario world is wild.
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The RDL’s were heavy enough but those Goblet squats are no joke man! I’m impressed by anyone that can hold a 100 lb KB and do anything resembling a squat with it. LOL Glad you are enjoying the rides. Hopefully they don’t have a plaque of all the people who have died on that roller coaster. 
My son would love Mario World. Might have to show him that picture.
Back in 2018 I went down to FL every other week for about 6 months. I usually stayed at the Courtyard off of International Drive so I got to know that area fairly well. Glad you guys are enjoying yourselves!
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Thanks Trent. Universal is really cool. Disney has it beat overall but it has some unique things that Disney didn’t have. The Mario part was a huge hit with my son. Harry Potter is also huge here but my son doesn’t care about it at all.
We were blessed with good weather. Supposed to hit 80 degrees and sunny today.
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Wed ES4FL Uni
Dead hang
30
Lat Raises
25 x 7.5
KB Swings
25 x 24KG
KB OHP
6 x 20KG x 3
Farmers Carries
100 pound DBs
Smith Squats
5 x 135
5 x 185
3 x 225
3 x 275
Smith Rows
10 x 185
10 x 225
6 x 275
Ab Crunch Machine
50 x 170 (max)
Guns
Tricep rope
30 x 42.5
Rope Hammer
25 x 42.5
30 minutes
Skipped cardio, averaging 20k steps per day.
That’s it. Typing this while waiting for our boat ferry to the park.
We did Fat Tuesday and Mardi Gras at Universal last night. Had a blast and got some beads.
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