Sorry about the bruised heal Shane. That must have been a hell of a grilling session. 
J/K. I know that hurts. I’ve been there… Way to work through it. Really good numbers on Incline DB. The DB lat raises also stood out to me. The dips are just starting to become normal at this point. 
1 Like
Thanks Trent. Yeah, I ended up having to jump in the pool to get my son and nephew to stop fighting. Crap thing was the pool was only three feet deep where I entered. Ouch, lol.
The DB laterals are about to get swapped out to a more controlled lateral raise next week.
1 Like
Now you’re talking!
1 Like
Wednesday Cardio
Weight 261
3998 cals burned
3258 Cals
P 216
C 319
F 135
That’s it. Did a little different ride today. Higher intensity and more out of the saddle work.
5 Likes
Heck yeah man! Nice pace on that one! Usually for higher intensity rides my pace is slower. You are an animal! 
1 Like
Thanks Trent! I am trying.
1 Like
Legs rehab work
Weight 261
Cals burned 4323
Cals 3380
P 230
C 391
F 111
Leg Extensions
20
20
20
Leg curls
20
20
20
Calf raises
20 x 90
16 x 90
16 x 90
BSS
BW x 6 ouch. Nope, pressing squat movements are no go
Hip Abduction
30 x 250
26 x 265
20 x 280
His Adduction
30 x 290
30 x 305
30 x 305
Steps up
Low box x 12 per leg
Next box, below knee x 12
Next box, knee high x 12
So odd those don’t hurt
Kb Swing/Air squats
25 x 45/25 x 2 sets
Wrist curls
20 x 70 front
20 x 70 back
17 x 70 front
25 x 70 back
45 minutes
Took it easy on legs again.
7 Likes
Good looking session. Sorry the squats were bugging you. It is weird that step ups don’t. Maybe they are more quad dominant? Maybe load up a barbell and do those instead?
1 Like
Thanks Trent. It is odd. It might be a load and position issue. Idk.
Going to keep trying to find things that don’t hurt and do them until squats don’t hurt. 
1 Like
Chest/Abs
Weight 263
3930 burned
3928 cals
P 243
C 414
F 153 Big Cesar salad
BP
12 x 135
12 x 165
12 x 195
8 x 225
8 x 225
Add reps
Pec Deck
12 x 280 pause at top
10 x 295
12 x 295
Get reps
Decline BP
12 x 165
10 x 215
10 x 205
Get reps
Ab Crunch
40 x max
40 x max
40 x max
40 x max
Incline DB BP
12 x 75
To Toasty for DBs, move to machine
HS inclines
15 x 90 per side
14 x 90
55 minutes
That’s it.
8 Likes
Hell yeah man! Very strong on Bench! The rest was strong too. First time I’ve ever seen you break even on calories. 3,900 Calories would be like Thanksgiving for me.
1 Like
Thanks Trent! Bench moved pretty well today. I was hoping to hit 12 but ran out of steam at 8.
3900 calories at Thanksgiving? Those are rookie numbers man, you gotta get those up.
1 Like
Going back for seconds this year and will drink beer while I cook just to make sure the numbers increase.
1 Like
Sunday Cardio
Weight 263
Peloton
60 minutes
Headed to church and last day at the pool this summer. I can’t believe this summer has come and gone.
Going down to the beach next week for our annual end of summer beach trip. Then the pool time is officially over and fall stuff starts. This year is flying by.
Edit to add, Go Falcons. My boys better not lose at home to those Panthers today. @TM79
6 Likes
Nice job on that Peloton ride Shane! That’s a great pace for that duration!
Man, I was just sitting at the pool this evening with a ton of neighborhood friends and thinking how cool it was that they keep it open through October here. Sorry they are closing it down for you guys. It was the same way in Raleigh so I can relate. Based on the game today, I’m not going to be blocking off any Sunday afternoons for a while so hitting the pool and beach should be a given.
1 Like
Thanks Trent. The pool gets a lot colder once nighttime temps fall into the 60s and ours was actually pretty chilly yesterday so it feels about right to shut down soon. I wish it was warm enough to stay open another month.
It’s hard to say how good they will be. Lots of good teams yesterday looked like garbage. The Browns beat the Bengals so bad they pulled Burrow out of the game.
1 Like
Back,Biceps, Abs
Weight 262
Kroc Rows
12 x 95 left bicep is sore
HS ISO Low Row
12 x 90 per side x 3
Deads
5 x 225
5 x 275
3 x 315
3 x 365 straps
3 x 405 straps
Matrix Ab/DB Curls
40 x max/12 x 20
50 x max/14 x 20
50 x max/15 x 20
Smith Shrugs
20 x 315
20 x 365
Behind back
20 x 225
Chest supported Single arm Lat pulls
20 x 42.5
20 x 50
12 x 57.5
55 minutes
That’s it. Bicep is barking. Good time for a vacation coming up and a week off. If I were not going on vacation next week I would have made this week or last week a Deload. Been needing one for a minute. Going to cruise into vacation this week with some lighter work.
7 Likes
Great work on this one Shane. Awesome numbers on deads! My bicep would be barking too. LOL I hear you on the deload week. I’m taking one this week and it was much needed. I extended my cycle by a week or two just because I knew this was a busy week at work and I needed the extra time.
The Browns/Bengals game sounds like an alternate universe or something! 
1 Like
Thanks Trent. Yeah my whole body is sore. Definitely need a break. 
Yeah, football in general was kind of nutty yesterday. Lots of big blow outs.
1 Like
Shoulders/Triceps
Weight 264
Cals burned 4011
Cals 3596
P 218
C 414
F 133
Nautilus Machine OHP
20 x 45 per side
12 x 70
12 x 90
3 x 115 ouch.
20 x 45
Seated DB Raises
15 x 20
20 x 20
20 x 20
Rear delt cables
20 x 15
20 x 17.5
20 x 20
OH Tricep Rope
20 x 42.5
20 x 57.5
20 x 72.5
FacePulls
25 x 35
25 x 42.5
25 x 42.5
25 x 42.5
Smith CGBP
20 x 135
20 x 185
20 x 185
I like these
DB 6 point laterals
2 sets x 10
50 minutes
Damn I am sore. Left shoulder has been tight last couple week and finally popped today. Not bad, but enough to say stop. Left arm has both golfer and tennis elbow and don’t play either of those sports.
20 rep sets today to move some blood around.
Definitely going to use next week to do nothing.
6 Likes