Thanks. The second foot photo I have already recovered from, thankfully. The first pic is the injury I am dealing with now. Not nearly as bad. 
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That’s funny that you check her playlist before joining the class. 
I’m usually down for whatever but definitely avoid the “EDM” classes. 
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I actually don’t mind the EDM classes as by their nature they are very rhythmic and easy to ride too. I am also known to listen to meditation music while I work out though. Especially during hard sets. I also listen to your standard gym playlists too. Just depends on the day.
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Saturday Weigh in
256.8
That’s it. Out of spite I used my upstairs scale so I didn’t have to see the weight bounce up on my BF scale. I will go back to the other scale next Saturday after the rest of this vacation weight falls off. Moving around a little better each day but still my activity is down from normal.
I started using Greg Nuckols Macro Factor to track. I like it. Mostly just wanting something new.
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Shane’s limping workout
Leg Extensions
20 x 50 per side
18 x 60
18 x 70
HS ISO Lateral chest supported Row
12 x 135 per side
11 x 170
HS OHP
20 x 50
20 x 60
HS Bicep
12 x 50 per side x 2
OH Tricep Rope
20 x 42.5
20 x 50
Lying leg curls
12 x 125 x 2
Pec Deck
12 x 230
12 x 250
30 minutes bike
That’s it.
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Good looking Peloton ride and session today Shane! Sorry to hear that you’re still limping though. Hopefully there is still some improvement?
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Thanks Trent. Yes, it is improving daily. Only 8 days into healing though. Probably be another couple of weeks before I can do any type of KB swings or dynamic movements comfortably.
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Tuesday
Abs
Standing ab crunch (rope)
25 x 40 x 4
Cable Lat Raises
20 x 14 x 3
HS Inclines press
20 x 45 per side
18 x 70
10 x 80
Seated DB Curls
12 x 25
12 x 30
12 x 35
V grip Tricep
12 x 80 x 3
25 minutes
30 minutes bike
That’s it. Afternoon of limping around the gym from machine to machine. 
They say a grade 1 sprain can take 1-3 weeks. So I still have a couple weeks, possibly more because I don’t follow instructions.
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Good looking session Shane! Solid reps and way to get after it on that hurt ankle! 
I hear you on the not following instructions. Guilty as charged. 
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Thanks Trent! 
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Shane’s limping workout
Mag Wide Grip
10 x 160 x 2
12 x 160
Leg Extensions
12 x 145
12 x 160
12 x 175
DB Press
5 x 45
5 x 55
5 x 65
5 x 75 x 2
Ab Crunch machine
30 x 215
30 x 215
Single leg curls
10 x 70 per side
10 x 80
10 x 90
30 minutes
30 minutes bike
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Good job Shane! Plenty of very respectable work in that one. Were those DB Presses flat bench?
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Thanks Trent. Yep, those were flat benches. I tried BP today and 95 on the bar still bothers my shoulder, so I kept it fairly light.
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Shane’s limping workout
Smith Shrugs
20 x 225
20 x 275 x 2
Seated DB OHP/SS Curls
20 x 30/12 x 30
20 x 35/12 x 35
20 x 40/12 x 40
Chest supported row
12 x 115 per side x 2
Lat Raises/DB Skull Crusher
15 x 30/12 x 30 x 2
Back extensions
12
12
Captain chair leg raises
25
30 minutes
30 minutes bike
10 minutes sauna
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Way to get after it again today Shane! 
Solid sets and then a nice bike ride at the end. Still keeping moving while that ankle heals. Way to stay after it man!
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Thanks Trent. I am trying.
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Way to keep at it, even though wounded.
Many would bail.
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I appreciate it. Probably going to be another good week before I move back to regular scheduled programming. Still have a limp.
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Shane’s limping workout
Leg Extensions
12 x 160
12 x 175
12 x 190
Mag Wide Grip
12 x 160
10 x 180
5 x 200
Pec Deck
12 x 230
12 x 250
9 x 270
Rope curls
20 x 25
12 x 35
12 x 42.5
Tricep Rope
20 x 42.5
14 x 50
12 x 57.5
Chest supported row
12 x 135 per side x 2
Ab Crunch machine
40 x 215
30 minutes
Bike 30 minutes
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Another solid session Shane. Plenty of respectable sets across the board and then finished with 30 minutes on the bike. Hope you have a good weekend and hopefully you can get back to the regular program next week. 
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