Thanks Trent. Probably going to take another easy week. Foot still hurts and I don’t need to push it or I will just end up pissing something else off.
Hope you have a good weekend too. We are looking to get some storms down here this weekend. Par for the course this time of year though.
Saturday Weigh in
Basically back to where I was pre vacation. Took longer to get back than I wanted but I know my over all activity dropped a lot with my ankle, a good 2500 to 5000 steps less a day.
Saturday Cardio
Knocked this out watching Night Agent on Netflix. Pretty decent series.
That has been a good show. I enjoy Night Agent, and have also been watching season two of The Night Manager on Prime. I have thought Tom Hiddleston would make a good 007 after watching that. On another note I watched War Machine on Netflix Friday night. Pretty cliched. Not very entertaining, I thought.
I just started season 2. I enjoyed season 1. Yeah, I figured that movie was going to be hit or miss. I’ll still probably watch it at some point though.
Glad to hear you have gotten back to your pre-vacation weight and that is impressive as you’ve done it on a bum ankle. 
Good looking Peloton ride. Yeah, another easier week sounds like a good plan to me. Get that ankle healed up. 
Thanks Trent. 
Yep, decided to try another week. Still not pain free walking so adding squat movements doesn’t sound really smart.
Though something in the past I probably would have done anyway. 
Shane’s limping workout
Leg Extensions
12 x 145
12 x 175
12 x 205
Single leg curls
10 x 80 per side
10 x 90
8 x 100
Pec Deck
12 x 230
12 x 250
12 x 270
Med D Grip
12 x 160
12 x 160
Seated DB OHP
12 x 35
12 x 45
12 x 55
Cross body cable tricep
20 x 10
12 x 15
10 x 20
Ab Crunch machine
40 x 215
30 x 215
30 minutes
30 minutes bike
Man, I think you got more work in than me today and my ankle is feeling fine. 
Great job Shane! Very respectable sets across the board. 
Thanks Trent! I am trying.
ABC with 18KG Bells
30 rounds
24 minutes
30 minutes bike.
Decided to try the ABCs today. Mostly out of disgust with how busy my gym was today. After walking around for 5 minutes looking for an open bench or machine I liked, I said screw it, let’s go see if I can play with the bells. Ankle didn’t complain too much.
ABC complex for those not in the know.
Yikes!
Ab Crunch
30 x max
30 x max
Tricep Rope
15 x 43
12 x 53
9 x 63
Rope Curls
20 x 37
18 x 43
8 x 50
Captain chair leg raises
20
20
Back extensions
12
12
Cable curls
12 x 35
12 x 35
30 minutes
30 minutes bike
Legs are sore from those front squats. 90 reps might have been a bit much for my first day back doing a squat. My achilles is a little sore today as well.
Tomorrow I am going to try the ABF part of the Armor building formula.
My body loves being 250-255. It is hanging on to 255 right now. I am do for a woosh.
“90 reps might have been a bit much for my first day back doing a squat.”
Sounds like something I would do. 
Hell my legs would be sore regardless if I did 90 front squats.
Hell of a job on the ABC workout and a good one at the gym this morning. Glad to hear your ankle is feeling good too. Hopefully you are about back to full speed.
If it’s worth doing, it’s worth overdoing. Haha.
Still not 100 percent, closer to 80ish right now. Probably another week.
Specially as a tall dude. Ouch
Yep. Still smoked today. 
ABF x 5 rounds
KB OHP
2,3,5,10 x 16KG Bells too easy
10 x 70 pounds KB Row
11
22KG Bells
111
20 minutes
30 minutes bike
That’s it.
The 16KG bells going forward will be my warm up set, then 4 rounds with the 22s.
Great job Shane! Nice KB work and then finished on the bike. Glad to hear that the KB weight is moving on up. Not surprised either. Great work man!
Thanks Trent. Was a good workout today. 
Bro Day
Single leg curls
10 x 80 per side x 2
DB Shrugs
15 x 85
20 x 85
20 x 85
Pec Deck
12 x 240
12 x 260
12 x 280
Tricep Rope (Hoist stacks)
20 x 195
16 x 195
Rope Hammers
20 x 120
20 x 120
Ab Crunch machine
30 x 215
30 x 215
Leg Extensions
12 x 175
12 x 205
Seated DB concentration Curls
8 x 30
8 x 30
10 x 30
30 minutes
30 minutes bike
