Thanks Trent. My heart rate drops pretty quickly so I didn’t sit around long. The intensity of the rower is lower than deads but first round I went right into rowing and my early rate shot up to 161 and then settled in around 155 so the next rounds I rested.
Thanks on the truck. 
Sunday cardio
Peloton
Figured I would get a jump on Easter eats with a longer than normal ride. I also have an amazing looking carrot cake in the kitchen right now that the wife bought. Going to be tough to be in a deficit today.
Happy Easter.
Nice ride Shane! You covered some serious ground there and I’m sure you will fare much better than I will calorie-wise today. 
We have an amazing looking Oreo/ice cream pie for desert. 
Thanks Trent! Yeah I ate way to much yesterday man. It showed on the scale today.
Upper A level
Weight
248
BP
5 x 135
5 x 185
5 x 225
Incline Chest supported DB Rows
12 x 85
9 x 90
8 x 90
HS Iso lateral Shoulder Press
12 x 70 per side
9 x 90
Nautilus lat pulls
12 x 135 per side
7 x 150
Pec deck
15 x 220
14 x 220
4 rounds
Ab wheel x 25
30lb hammer curls x 15
30lb lat raises x 12
47 minutes
Quick session today.
Nice session today Shane. Strong top set on bench and lots of good work after that. I hear you on eating too much. My saving grace was that we snacked at lunch and then ate our big meal at 3:00PM so I ended up skipping dinner last night. Still managed to eat too much on Saturday though. 
Thanks Trent. The Carrot cake we got was 610 cals per slice, and there were 12 slices per cake. I could only easily cut the cake into 8 pieces. Yeah, it was nuts. LoL.
Tuesday Cardio
Weight 245
Wednesday Legs
Weight 244
Bike 5 minute warm up
BB RDLs
12 x 225
10 x 255
8 x 285
Squats
5 x 135
5 x 185
5 x 225
20 x 135
Seated calf raises
30 x 90
20 x 140
15 x 180
Lunges
50 per leg
BB Hip Thrusts
8 x 185
8 x 225
8 x 275
Nautilus nitro Ab crunch
20 x 185
20 x 185
10 x 185
10 x 185
60 minutes
That’s it.
OK, I see that you’re back to biking faster than me now. I was getting worried. Burning some rubber on that ride!
Good leg session too. Glad to see some squats back in the mix (and regular squats at that). The rest of it looked good too. Nice job Shane!
Thanks Trent. Just trying to keep up man. It felt good to hit some regular old squats. Knee didn’t complain, hopefully that trend continues through the next couple of days.
I found that doing the Smith squats was hurting my knee last week. There was just something weird about that movement for me. Like my body just wants to be centered under the bar but I wanted my feet out in front so it seemed like it was putting an unnatural stress on my knees, if that makes sense.
The smith typically has me with my feet way out in front and almost using it as a hack squat. I seem to have good levers for it and it doesn’t really bother my knee that much. Smith machines are different from one to another as well. Mine have a slight lean to the bar path, which makes them easier to use. The ones that are straight up and down vertically I have never really cared for.
Thursday Cardio
Weight 245
Peloton
Friday Upper B
Weight 244
HS Incline Chest Press
12 x 90 per side
10 x 115
5 x 135
Nautilus xpload lat pulls
10 x 135 per side
11 x 135
HS ISO lateral shoulder press
12 x 70 per side
9 x 90
5 rounds of
Ab crunch 20 x 210
DB Hammer Curls 15 x 35
Push ups x 20
DB lat raises 10 x 35
No idea on time.
Smith Shrugs
30 x 315
20 x 365
50 minutes
That’s it.
Man that was a lightning fast bike ride and great looking upper session the other day Shane! You may get that PR but I doubt I ever will.
Thanks Trent. Yeah I doubt I will either.
Sunday Cardio
Weight 245
Also did a 5 minute cool down ride and a 15 minute yoga stretching session.
Going to be taking some labs this week. I was asked to not lift heavy or workout hard before the labs so I will be taking this week mostly off. I will do some easy cardio session because taking a week off from lifting is going to be hard enough.
Monday Deload week
Weight 246. Went out to eat for our Anniversary last night.
Peloton
Also hit my 300th ride today so that goal is complete.
Congratulations on your anniversary and your 300th ride!
Appreciate it!
Man, congrats on your anniversary and 300’th ride! Both great accomplishments! That was a great pace on both rides and I am extremely impressed with the lower heart rate on this morning’s ride. Mine would have been North of 140 BPM at that pace. Great job Shane and I hope the lab results give you some good news.
