My knees still sucked at 18 so I’m improving with time. (The curse of being a runner) 
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Thanks Trent. Yep, it was a shorter distance today but had some higher intensity work in it but also a lot of rest periods. Nice mix. The metric that everyone is “ranked” by on in the classes is that total output number. I think my PR for 45 minutes is up around 475ish.
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That’s awesome that you are getting some high intensity stuff in. I think that everyone should have some of that in their program. Cool way of measuring output as well. That’s why I list the calories burned and average HR after each segment of my workout. I can never remember what KJ’s are but pretty sure I am in the same neighborhood doing what I do. 
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You must be tired or really proud posting this in my log.
Nice ride man! You are definitely catching up with me. 
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Whoops! Was in a hurry this morning…
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Legs
Weight 246
Bike 5 minute warm up
Leg press
20 x 180
20 x 270
20 x 360
15 x 450
Hip Abduction
20 x 220
20 x 255
Lunges
50 per leg
Hip Adduction
30 x 305
20 x 350
Step Ups
3 x 10
Squats
5 x 135
10 x 135
20 x 135
Bike 5 minute cool down
45 minutes
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Good looking session Shane. Hopefully the knee pain was minimal.
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Thanks Trent. So far so good.
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Thursday Cardio
Weight 246
Peloton
Also had 5 minute cool down.
Legs were sore but knee was good. Win. Hopefully that continues to be the case through the next week.
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Upper B
Weight 245
HS Incline Chest Press
12 x 90 per side
12 x 105
10 x 120
6 x 135
Smith Rows
12 x 225
12 x 255
8 x 275
Seated DB Shoulder Press
12 x 50
11 x 55
5 x 60
Life fitness fixed pull downs
12 x 190
10 x 205
7 x 205
Ab crunch/DB Hammer Curls
25 x 210/16 x 35
25 x 210/18 x 35
25 x 210/15 x 35
25 x 210/13 x 35
49 minutes
That’s it.
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Nice bike ride yesterday and a great session today Shane. Glad you had no knee pain on the bike ride. That is definitely a win. Strong upper session today as well. Hope you all have a great Easter weekend!
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Thank Trent. Same to you.
Saturday Metcon
Weight 245
4 rounds
9 x 225 Deads add 1 rep per round
1250 meter row
25 Ab wheel
25 Air squats
25 push ups
15 x 70 ez curls
Time
47:48
That was harder than last deadlift metcon. Those higher reps were harder to recover from. I let my heart rate drop below 135 before starting my row. If not my heart rate would stay in the upper 150s, and I would rather have it at lower to mid 140s.
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Your setup is awesome.
Your truck is awesome-r.
Nice!
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Appreciate it. 
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Is that a Tremor?
No. Tremor hadn’t come out when I bought this one.
It’s actually a little different now, wheels, tires and winch bumper.
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Looks sharp. I like that the Temor has a traction device in the front. My 1/2 ton has a locking rear differential but it doesn’t do much because most of the weight is up front.
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Yeah those Tremors are nice. Mine you can manually lock the front hubs but the Tremor does it better.
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That was a beast of a metcon Shane! Anytime there are deadlifts in a metcon you know it is going to suck. Adding one rep per round is just plain evil… Interesting thought to take a break before rowing to let your HR settle down some.
Man, I’m glad to know someone who has a real man’s truck. That thing is sick!
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