Thanks Trent. My legs are still sore today. 
Upper B
Weight 244
Nautilus BP
12 x 45 per side
12 x 90
10 x 115
10 x 115
Add reps
Smith Rows (strapped)
8 x 245
8 x 275
10 x 275
Add reps
Ab crunch
Full stack x 30,30,30,30
Smith Behind the neck press
8 x 105
12 x 125
12 x 125
Add 10 percent
Smith shrugs(strapped)
12 x 345
12 x 395
14 x 395
Add reps
Assisted pull ups
12 x 130
12 x 110
12 x 90
12 x 90
Drop plate
Tricep OH Rope
12 x 50
11 x 65
12 x 65
Add reps
Rope Hammers
12 x 50
12 x 57.5
12 x 57.5 rest pause
Hit reps across
60 minutes
15 minutes sauna
I have been skipping my cardio sessions this week because I am fighting the tail end of bronchitis. Been hacking up crap since last week but everyday it seems to get a little better. Idk. I might go in and see the doctor this weekend.
My father in law and me are headed out next Tuesday for another motorcycle trip. Going to be going up to Northern Virginia. We might even go to DC to see some sights. Last workout will be a quick peloton ride on Tuesday morning and then I am off all next week.
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What do you ride?
I have had a lot of different bikes over the years. Right now I am riding a Yamaha Super Tenere 1200.
That’s is on the right. That was us leaving for Missouri last year.
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Very nice! I’m finding my first bike a little boring. Adventure touring looks fun.
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The Adventure bikes are fun. With the upright seated position and high clearance, you can really lean them over a long way before anything touches down. Makes chasing sport bikes in the mountains more fun than the old cruisers I used to ride. If I had the coin, I would probably buy me a Ducati Multistrada or a newer BMW GS 1250. I had a BMW GS 1150 Adventure a couple bikes ago. That was a lot of fun too. It actually looked a lot like my father in laws bike but mine was black and yellow.
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Monster upper body session Shane. Now THAT is a lot of work in an hour! 
Sorry to hear about the bronchitis. A lot of people around here are getting strep for some reason… Hope you can get that knocked out and enjoy the bike trip next week. I remember you mentioning that you did that a year or so ago and it sounds like an awesome experience. Don’t know if I would pick DC but still a cool experience. Maybe try to hit some country roads instead of the interstate. 
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Thanks Trent. Yeah idk what’s going on with me. My wife had COVID about a 6 weeks ago and it seemed to bounce off my son and me. Then about 2 weeks later my son was coughing a lot with a sinus infection. He coughed for about 2 weeks. I picked up the cough from him about 10 days ago. Took a steroid to help break it up. Like I said, everyday it seems slightly better.
We are actually going to Doswell Virginia for a BMW rally. It’s about 100 miles south of DC. Not sure we will go to DC but we might. Plan is to do a good amount of the Blueridge Pkwy and try to stay off interstates.
Waze has a cool setting that you can change your navigation to avoid Freeways and also set your vehicle to a motorcycle. Doing this it is supposed to give roads that are enjoyable for a motorcycle. I used it last year on our ride and was impressed.
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Upper A level
Weight
243
Ab Wheel
40,30,30
Pendlay Rows
5 x 135
5 x 165
5 x 195
5 x 225 x 3
Add reps
BB SOHP
12 x 65
12 x 95
10 x 105
7 x 105
Add reps
Assisted pull ups
12 x 110
12 x 90
8 x 70
Add reps
HS Inclines
12 x 90 per side
10 x 105
8 x 105 + partials
Add reps
Ez Curls
12 x 60
12 x 70
8 x 80
Add reps
Seated DB Lat Raises
12 x 25
16 x 25
16 x 25
Bump to 30s
60 minutes
15 minutes sauna
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Massive upper body session Shane! Strong work on all of it. Definitely going to be feeling that in the morning. Are you actually keeping track of all of these lifts when you make notes like, “add weights” or “add reps”?
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I am trying to.
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Tuesday Cardio
244
Also did additional 5 minute cool down ride.
That’s it. Headed out here in about an hour. Y’all hold down the fort. I’ll see you in a week.
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Happy cake day!
Have a blast, my man! Hoping for good weather for ya, too.
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Appreciate it! It’s supposed to be nice, hoping for the best.
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Happy Cake Day!
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Nice job on the bike ride! Enjoy the other bike ride!
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Happy cake day.
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Couple of pics from today. We are in Boone, NC. Home of Appalachian State University. Thanks for all the cake day mentions. 
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I’ll take the BBQ and little fried thingys (okra?) but you can keep the collard greens!
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Man, I love Boone! Gorgeous time of year to be up there too. Looks like you guys found some good eats! Enjoy the rest of the ride!
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