Happy Anniversary!
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Happy Anniversary
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Thanks Trent. Distance rode on the peloton seems to be odd. My KJ output today was 100 less than last time I rode but only about a mile and half less distance. The difference in the ride was night and day in my mind. Today was a sweaty ride but my heart rate never broke into the 120s. The other ride was an ass kicker. AVG output is very telling of intensity as well. My AVG output today was only 117 watts vs 149 on the other ride. Idk. LoL.
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Thank you!
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Appreciate it!
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Congratulations and hope you have many more.
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Thank you!
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Friday
Weight 242
5 rounds
25 Ab wheels
10 lunges per leg
20 push ups
5 pull ups
23:20
Chest Supported DB Rows
10 x 80 x 2 No straps
High incline DB shoulder Press
12 x 55
12 x 65
DB RDLs
12 x 95 x 2
45 minutes
That’s it.
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Good session this morning Shane. Nice looking metcon/accessory. Followed by some more total body work. I like it!
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Weight dropped again. Good.
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Thanks Trent! It was a decent workout. 
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Thanks. My weight dropped pretty quickly this week. Not sure if it’s because I wasn’t lifting or what.
Saturday
Weight 244 not sure how. 24k steps, and way over on cal burn yesterday. Idk.
Peloton last day closer to 40 than 50
90 minutes
Longest bike ride I think I have ever done. Idk. I don’t remember one longer.
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Sunday
Peloton
That’s it. Headed out to take my son and nephew to monster jam at Atlanta motor speedway. Weather is going to be perfect sunny 65 degrees. 
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That’s a lot of work. Good job.
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Great job on the two bike rides Shane. Man, that one from yesterday was awesome! That pace would have been excellent even at half that time. Seriously, awesome work!
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Appreciate it.
Thanks Trent. Definitely a long ride. Idk how people do those 50 to 100 milers. My ass is still sore today from being in the bike that long. 
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Upper A level
Weight
IDK.
Smith BP
20 x 135
12 x 185
10 x 225
1 x 275
Smith Rows
12 x 225
12 x 255
9 x 285
Smith Behind the neck press
12 x 95
10 x 125
LF Fixed Lat pulls
12 x 205
10 x 225
10 x 225
Seated DB lat raises
12 x 35
12 x 35 plus partials
Smith shrugs
20 x 315
20 x 365
Ab crunch/Dips
25 x full stack x 4/15,10,10,12
50 minutes
10 minutes sauna
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Great job Shane. So you’re the guy who goes into the gym and ties up the Smith machine for 45 minutes… 
Strong sets and even finished it off with some sauna time. Good work!
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