Thursday Bro Day
KB form work
15 minutes
Flat DB Press
5 x 55
5 x 65
12 x 75
Ab Crunch
50 x 165
40 x 185
40 x max
KB Carry
Front Rack position x 16KG
There and back x 2 time each per side.
Suit case carry x 36KG
There and back x 1 time each per side
KB side bends x 36KG x 15 per side
20 minutes bike
10 minute sauna
I am out of hearts. But those are fine sessions as always.
Thank you!! I am trying. 
Now this I can relate to. 
Hell yeah man. Nice strong numbers on Flat DB Bench. Good looking workout all around. How’s your shoulder liking the Flat DB Bench?
I always thought that was a Monday, or is that international chest day i get mixed up.
Monday around here is usually international chest day. 
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
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22KG Bells
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27:47
30 rounds 
30 Minutes bike
Ok. Plan is to try to add more sets with the 22KGs now that I have completed 30 rounds with this mix. I was hustling today.
Dude, I’m in pain just watching that video. 
That is seriously no joke man! 
Great job and then a nice 320 minute bike ride. You were hustling indeed! 
Thanks Trent. It is harder than it sounds on paper, that is for sure. When I was reading the book I was thinking this isn’t going to be enough work for me. I am now considering dropping my bro days all together and just doing abs, stretching, and easy cardio. The ABC’s, with the prescribed 24KG bells and time prescribed, is not going to be easy to complete.
Forgot to answer your question about the DB’s too. They still hurt. I am doing them neutral grip, which helps, but they are not pain free.
I hear you man. I say do whatever works. If you are getting plenty of bang for your buck doing the KB’s then hell yeah, do it to it! Glad you were able to get some neutral grip DB bench in there. Might have to borrow that idea. 
Give those DBs a try. Keeping them neutral grip seems to keep stress of my shoulder. Hopefully you find the same thing.
Saturday Weigh in
Carbon bumped my daily cals to 3305, about a hundred more per day. Woot.
I have been 254 recently though. This week will be a grind to lose the next pound.
Cardio
ABF x 5 rounds
Warm up
Dead Hang 40 seconds
25 x 50LB 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
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21:02
30 minutes bike
Started coaching for our local Miracle League Baseball on Saturdays. I haven’t thrown a softball in a long time. I was throwing pop ups to the outfield.
Crazy how sore I am from that.
Good looking workout Shane! Plenty of solid work in that one and finished up on the bike. I hear you on throwing the softball. When my son first started wanting to toss the football it took me months to get used to that. LOL
Thanks Trent. Perfect example of use it or lose it.
Tuesday Core/Stretching
Ab crunch machine
40 x 165
40 x 185
30 x 205
30 x 205
50lb KB Suitcase Carry
1 lap right
1 lap left
50lb KB Front rack carry
1 lap each side
25 minutes
15 minute stretch
Good work this morning Shane. I’m glad you’re doing some sensible work and stretching while I’m trying to kill myself… 
Thanks Trent. I figured I would do a little for both of us, so are off the hook.
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
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22KG Bells
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28:13
30 Minutes bike
Got 5 more rounds with the 22KG Bells.
Still need 10 more to graduate to a larger bell. I wish the 24KGs were in stock when I bought my 22S.
Hell yeah man, way to knock out 5 more rounds of KB! That’s solid work man. Let me know when to attend the graduation ceremony. Finished on the bike FTW. Great work today Shane!
