That’s one of my favorite nieces birthday.
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My sons bday is 5/23. My wife’s is 12/22. I always tell her she’s was a day early from being in the crew.
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Thursday Cardio
Peloton
45 minutes
That’s it. Sweaty ride but not hard. Avg out out of 126 Watts. Anything under 135 is not that strenuous. Which is where I want to be on anything longer than 30 minutes. I need to get some higher intensity rides in. Not sure where to add it. I’ll figure it out.
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Great ride Shane. Very good pace! I usually plug my higher intensity/shorter duration conditioning in right after weight training. I figure that is more appropriate than murdering your gains with long cardio/conditioning right after you lift. Mine is usually a metcon or intervals. A high-intensity bike ride might be better to do following an upper body day as that is still somewhat taxing on your legs. Just thinking out loud.
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My father’s birthday was March 21, My son and I are both Mar 20, and my grandson is March 18. Must be something in the air around June time.
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That should make for a heck of a time for parties in March.
Thanks Trent. Yeah idk how I am going to do it. I might actually swap it out weekly with a metcon and a hiit bike ride.
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Upper B
Weight 245
Smith Incline BP
12 x 135
12 x 185
Smith Rows
12 x 185
12 x 235
7 x 275
Incline DB Shoulder Press
12 x 60
10 x 70
Nautilus Lat pulls
8 x 135 per side
9 x 135
Ab crunch/Dips
25 x max stack/10
25/10
25/10
25/10
31 minutes
Woke up late. Abbreviated session but still a good workout.
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Good session today Shane. Solid work on the smith machine and then good sets afterwards. I got sick to my stomach when I read you were going to sub the bike in for a metcon but I’ll survive. 
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LoL. I hear ya on the metcon. Every other week is still a lot more than I was doing them. 
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Saturday Cardio
Keiser Bike, typical gym spin class bike.
45 minutes
17.8 miles.
600 ish cals
That is it. Working another Saturday but got away at lunch to hit a quick ride. It rained hard this morning here but now it is beautiful outside. Can’t wait to get off work and enjoy the rest of this day.
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Nice job on the bike ride Shane. Nice pace. Glad you were able to get away and get that in. 
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Thanks Trent. It was nice to get away and do it. 
Upper A level
Weight
246
Nautilus BP machine(seat at 3
20 x 45 per side
12 x 90
8 x 135
Incline Chest supported DB Rows
8 x 95
8 x 95
Smith Behind the neck press
12 x 95
10 x 125
7 x 140
Nautilus lat pulls
12 x 135 per side
6 x 155
8 x 135
Seated DB Laterals
12 x 30
11 x 35 plus partials
HS MTS Curls
12 x 60
6 x 70
Nautilus nitro Ab
25 x 185
18 x 195
10 x 205
Smith Shrugs
20 x 315
20 x 365
10 x 405
FacePulls
20 x 37.5
20 x 42.5
11 x 47.5
64 minutes
Knee pain this weekend was about as bad as it has been since I had my surgery. I will say that test was a failure. Going forward I am going to have to try to keep intensity and movements in check. I can do squats, leg press, hamstring work, etc but I have to keep them in the higher rep ranges. No leg extenstions. Damn I feel like I have had this realization before. This time I am committing it memory.
I also had to go to work at 1:00 AM last night as we had some burglar alarms going off. Ended up being nothing but it also had me doing this workout at lunch time today.
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Good session Shane. Man, very sorry about the knee pain. That sucks. I really hope that subsides for you soon.
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Thanks Trent. It is 100 percent my fault. Live and learn.
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Strength is up, BW dropping. Great stuff in here sir!
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Appreciate it.
Tuesday Cardio
Peloton
This ride had intervals, zone 3 to 6. Minute on minute off with 2 minute rest between intensity changes and a 12 minute warm up.
Not to tough of a ride but did get some higher intensity in today.
Knee is feeling about 85 percent of my normal knee. Which is still about 25 percent of my 18 year old knees.
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Nice job on that bike ride Shane. Yeah, I was thinking that was a dramatic decrease in your usual distance for that amount of time. Makes sense that it was an interval ride. Glad the knee is mostly better. Keep resting that thing. Nice job brother!
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