I appreciate it. I am not nearly as good at Trent at the metcon and HIIT stuff, If I were a runner I would be more on the endurance side than a sprinter.
You are doing just fine too. 100 percent better than the 95 percent of the population sitting on the couch.
Bro Day
Ab Crunch
50 x 165
50 x 185
40 x max
RDLs
10 x 225
8 x 275
8 x 315
Rear Delt Cables
20 x 10
20 x 12.5
20 x 15
OH Tricep Rope
20 x 42.5
20 x 45
20 x 50
Flat DB Press
5 x 45
5 x 65
5 x 70
10 x 75
35 minutes
30 minutes bike
10 minutes sauna
Decent day. The RDLs felt harder than they should have. Guess that I get for not doing them in a while. I will change that going forward. Not sure DB presses were smart considering tomorrow is my press day. Time will tell.
Thing I noticed is the sauna, when combined with it being cool outside and done in the morning, leaves me feeling really good, energized even. I like it.
It can’t be much dumber than me doing 50 Arnold Presses before doing Shoulder Press today… 
Good looking bro day Shane! 
I was reading that and just loving it. 
Well, everything except the RDL’s. Nice and heavy on those man. Those would feel worse than hard for me. 
Solid session!
That’s an awesome cost analysis on the mower vs. paying someone to mow. Sounds like you definitely made the right decision. There’s also a lot to be said for what your time is worth. In the summer we have to mow once per week or it will be up to our knees. The last two years we found a kid who would mow it for $30/week. He does pretty well but he doesn’t go around and do all the extra stuff like pulling weeds, blowing off the porches, etc. This year though, I am pretty sure I can’t afford to pay him so I’ll probably end up doing it. 
+1 to what Shane said. There are plenty of people out there that would look at what you’re doing and wonder how you have the energy/stamina to do it. Anyone who gets off their ass and does the right thing for their health is impressive to me. I saw somewhere that being in shape is the one thing that money can’t buy. It doesn’t matter how rich you are, you will have to work just as hard as the next person to get in shape and stay in shape. I love that and have a boat load of respect for anyone who started and stays committed to it. 
Thanks Trent. LoL. I guess all our training can’t be “smart”. 
I didn’t enjoy the RDL’s either to be honest with you. I took my belt out of my bag, and they felt funny doing them without it.
Yeah man, my yard is really hilly too, so it eats those $2500 to $3500 riding mowers up pretty quickly.
Sometimes I end up having to do it weekly as well. Depends on how much rain we get. Still a bargain. Nothing better than leaving for work and coming home and your yard is cut. LOL. Some people love working in their yard. I am not one of those people.
ABF x 5 rounds
Warm up
Dead Hang 40 seconds
25 x 50 KB Swings x 2
BPAs x a lot x 2
Air Squats 15 x 2
Clean and press 16KG KB x 10 x 2
10 minutes
KB clean and OHP
2,3,5,10 x 22KG Bells
5 x 5 pull ups
10 x 32KG Row x 5
11111
21:41
30 minutes bike
That’s it. Week 2 complete.
Awesome job this morning Shane! Great looking session. I wasn’t sure if you were back in your routine or not, but it looks like you are. Fricken solid work man!
Couldn’t agree more to that statement.
Thanks Trent. Yep. Back at it. 
Saturday Weigh in
Carbon has me at 3200 cals. Felt better this week, more energy, more compliant.
5 minute cool down.
ABCs
Warm up
KB Swings 25 x 22KG x 2
BPAs x 30 x 2
Air squats x 15 x 2
Cleans 16KG Bells x 10 x 2
Hip Circle monster walk 10 x 2
10 minutes
ABC 16KG
11111
11111
11111
22KG Bells
11111
11111
111
28 rounds
30 minutes
30 Minutes bike
Elbows were a little sore today so I decided to do half the ABCs with my lighter bells. Monster walks felt good to add in to the warm ups.
Good job on the Peloton rides this weekend and nice looking session this morning. Sorry to hear about the sore elbows. It looks like you worked around it pretty well. I hear you on switching the calorie tracker. Only getting 1 calorie back after meeting your weight loss goals sounds like they have you living in a prison camp. LOL Glad you are feeling more energized with the extra calories. I know most people tend to do these massive deficits when they’re trying to lose weight. I prefer a smaller deficit and more exercise personally. 
Thanks Trent. Elbows I think are just needing to get used to the ballistic movement of the KB cleans. They can be tough on the elbows. I should probably follow his program, with has a progression from week to week, but I am stubborn. Haha.
Yeah, it had me at too few cals in my opinion. I still want to drop 10 to 15 pounds and eating 2500 cals at 254 pounds does not leave me much runway to get it done. Dan John actually talks about losing a pound a month. Which honestly, probably is a great idea. Slow and steady, and “nudging” your goals into existence instead of beating them over the head and making it too hard.
Tuesday Bro Day
Ab crunch machine
40 x 165
30 x 185
Cramp
Pec Deck
12 x 230
12 x 250
10 x 270
Smith Shrugs
20 x 275
20 x 315
16 x 365
Box Squats
3 x 135
3 x 225 x 3
30 minutes
30 minute bike
10 minutes sauna
That’s it.
Great looking Bro Day Shane! Lots of solid work and those box squats are getting back up into the stratosphere. Finished with the bike and sauna FTW. Nice job today!
Thanks Trent. Squats were a nice addition today. Testing the foot out a little with little complaints.
ABF x 5 rounds
Warm up
Dead Hang 40 seconds
25 x 50 KB Swings x 2
BPAs x a lot x 2
Air Squats 15 x 2
Clean and press 16KG KB x 10 x 2
10 minutes
KB clean and OHP
2,3,5,10 x 22KG Bells
5 x 5 pull ups
10 x 32KG Row x 5
11111
20:22
30 minutes bike
That’s it. KB cleans are getting a little crisper. In the KB community and forums I started following, it’s amazing how easily some of these skinny dudes toss around 70 pound KBs. Blows my mind. Lots of room for improvement, which makes it challenging and actually a lot of fun.
Good work today Shane! Plenty of good looking KB work. I hear you on the KB form. It seems like there would definitely be a learning curve there. Maybe it’s like muscle-ups. A lot of people say it is more about technique than strength. I wouldn’t know… 
Thanks Trent. There definitely is a lot of technique that goes into moving them efficiently. Right now it’s brute force and half ass technique that I am using.
