LoL yep. That’s me man! Thanks Trent. 
Tuesday
Cardio
Elliptical
45 minutes
600 ish cals.
Knee is sore today. Took a funky step out of the back of a truck yesterday. Leg day might not happen tomorrow. Play it by feel when I wake up.
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feel better soon.
Man, sorry to hear about the knee. I hate it when something that simple causes an injury… Good cal dump though. Hopefully it will feel better in the next day or two.
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LoL. I know man. Fawk it sucks getting old.
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Wednesday
Peloton
That’s it. Knee was feeling better but decided not to push it today.
Going to do a full body session on Friday to get some leg strength work done.
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Great job on that bike ride Shane. Great pace! Glad to hear that the knee is feeling mostly better. Good call not to push it today.
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Thursday
Weight 245
4 rounds
30 Ab wheels
Lunges 12 per leg
25 push ups
6 pull ups
25lb db lat raises x 12
24:37
Leg press
10 x 270
10 x 290
10 x 310
HS MTS Curls
10 x 60
10 x 40
Chest supported DB rows
12 x 80
9 x 85
47 minutes
Sauna 15 minutes
That’s it.
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Friday
Cardio
Weight 245
Stairs of doom
100 flights
22 minutes
5 K Row Matrix rower
21:30
Sauna
15 minutes
That’s it.
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Saturday
Weight 245
Bike 25 minutes
10 miles
Dead lifts
5 x 225
5 x 275
5 x 315
5 x 315
5 x 315
5 x 315
5 x 315
20 minutes
That’s it.
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Sunday
Peloton
I was going to take Sundays as an off day/family day but it’s raining here all day so I better do something to burn some cals.
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Upper A level
Weight
245
DB Bench
12 x 70s
12 x 75
10 x 80
Chest supported DB Rows
12 x 80
10 x 85
9 x 85
OH Tricep Rope
20 x 42.5
12 x 57.5
8 x 65
Face pulls
20 x 42.5
20 x 50
20 x 50
20 x 50
Nautilus Overhead Press
12 x 70 per side
10 x 90
HS MTS bicep curls
20 x 40 per side
15 x 45
Matrix Ab crunch/push ups x 5 sets
20 x max weight/20,10,20,12,12,toasty
Fixed lat pulls
12 x 190
10 x 190
48 minutes
Sauna 15 minutes
That’s it.
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Tuesday Cardio
Gym Bike
30 minutes
11 miles
Stairs of doom
100 Flights
22:30
Sauna, 15 minutes.
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Looks like I missed quite a bit of work in here the last several days. Way to get after it Shane! I’m noticing the bike avg. speed is going up. Quite a bit of cardio so I would think that the pounds are dropping. Heavy deads the other day too. We finally finished with the rental house so I should be back in here again.
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Thanks Trent. Not really dropping any weight, but yeah, cardio stays constant. 
Welcome back!
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Legs
Weight 245
Leg Press
3 second negative
20 x 2PPS
15 x 3PPS
12 x 4PPS
10 x 5PPS
8 x 6PPS
Lunges + 40 pounds
30 per leg
Hip Abduction
12 x 175 (different machine)
20 x 150
20 x 165
BB RDL
12 x 225 legs are toasty
8 x 255
Matrix Ab crunch
Full stack x 30,30,26,
Leg extensions iso holds
10 x 10 seconds low, medium, high
45 minutes
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Great looking session Shane! Plenty of weight on the leg press and I like the slow negative. Also like the tempo leg extension holds. That has to be good for pumping up the quads. I think I’d have to have prosthetic legs put on to get rid of these chicken legs. LOL
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Thanks Trent. Legs are toasty today. 
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Upper B
Weight 245
Incline chest press new machine
20 x 45 per side
12 x 90 per side
7 x 115
Chest supported LF row
12 x 90 per side
12 x 135 per side
9 x 180 per side
High incline DB Shoulder Press
12 x 50
12 x 60
Pull ups/OH Tricep Rope
5/20 x 42.5
5/12 x 50
5/10 x 57.5
Smith Shrugs
20 x 225
20 x 315
12 x 365
1 arm x 20 x 135 per side
HS MTS Ab crunch
25 x 110
25 x 120
18 x 130
12 x 130 ouch
HS MTS bicep curls
12 x 40 per side
9 x 50 per side
50 minutes
That’s it.
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Man, that’s a ton of upper body work. Especially in 50 minutes. Glad you got to try out the new machine. Our gym got a new pelvic thrust type of machine and they had balloons hanging from it. 
Guess that must be the secret to a perfect butt. Way to get it done Shane!
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