Thanks Trent! Elbow is slowly getting better but I need to try to keep being easy on it.
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Good pace on that ride Shane. Way to get after it!
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Thanks Trent!
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Push
Weight 262
Nautilus chest press (3)
20 x 45 per side
12 x 95
12 x 120
9 x 140
7 x 140
Get reps
DB Lat raises
12 x 35
12 x 40
16 x 40
Stay here
Dips
20
23
Ab crunch machine
50 x max
50 x max
50 x max
Pec Deck
12 x 265
11 x 280
8 x 280
Get reps
HS IL Shoulder press
20 x 45 per side
20 x 50
20 x 55
Bump 5
Rear delt cables
20 x 15
20 x 20
12 x 25
OH Tricep Rope
20 x 65
16 x 72.5
9 x 72.5
That’s it. Got it done. Shoulder is slowly starting to feel a little better. Going to keep it light for awhile though.
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Good looking session Shane. Sticking with the higher reps but definitely putting up some respectable weights. Glad your shoulder wasn’t bothering you. Way to get it done man!
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Thanks Trent! I am trying. 
I think the decreased volume with the PPL split has helped me heal up a little bit. Still a ways to go.
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Good looking bike ride Shane. Must have been a little hillier than usual. Seems like your usual Tour de France pace slowed down a little. 
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Thanks Trent. It really depends on how easy I take it on the recovery part of the ride. If I keep the recovery part up around 18 MPH I will bump into the 19 MPH range.
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What is this recovery part that you speak of?
See those big dips in output, that’s the recovery part of the ride. The wider gaps are typically following higher peaks. Higher peaks equals harder output, followed by longer recovery times. Usually minimum recovery is a minute, but sometimes it can be up to 4 minutes.
I also have the first 10-12 minutes of the ride is warm up.
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Legs rehab work
Weight 260
Bike warm up
7 minutes
Leg press
20 x 270
20 x 290
20 x 310
Hip Abduction
20 x 270
20 x 285
20 x 300
Seated calf raises slow with pause
20 x 115
13 x 135
14 x 135
Hip Adduction
20 x 295
20 x 305
20 x 305
Squats
5 x bar (low bar)
5 x bar (high bar feet together)
5 x 95 LB
5 x 95 HB
5 x 135 LB
5 x 135 HB
5 x 155 LB
5 x 155 HB
5 x 175 LB
5 x 195 LB
5 x 215 LB
3 x 235 LB
3 x 255 LB
Should be able to go back to normal schedule. Work some higher reps.
Ab crunch
50 x max
50 x max
60 x max
60 minutes
Leg was feeling good so kept adding weight on squats. I think I can go back to regular scheduled programming.
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Good work Shane! You’re already back to beating me at squats so yeah, you should be safe to return to normal programming. Glad the leg is feeling better. Cool deal on the recovery intervals. The Precor bike just has 2 minute easy and hard intervals. The Peloton sounds way more fun. Those paces seem like make believe numbers to me. Glad one of us can pull that off! 
EDIT: I wasn’t implying that you are lying about your pace. I meant more that if I posted a pace like that it would be either make believe or a typo.
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Thanks Trent. Yeah I am familiar with the precor type gym bikes. The peloton is much more like being in one of those gym cycle classes. Main difference being you can choose the trainer, the intensity of the class that you feel like riding at, and obviously the at home element.
There are three different intensity type of classes for the rides that I like.
- Endurance. It’s like it sounds. Lots of time in zone 2 and 3. 7 minutes zone three with 2 minutes zone 2 recovery, then next set might be 8 minutes zone 3, etc.
- Power zone ride. This is medium intensity. You will see a lot of the time spent in zone 4, 5, and short stints of a minute or so in zone 6.
- Power zone max. This is high intensity. These are hard rides. I wouldn’t do a leg day right before or after one of these rides. The ride I felt like puking on was one of these rides.
Once you set your zones, 1 through 7 in intensity, the classes, no matter the intensity, as far as total distance goes ends up being actually pretty close. They do a great job at that.
A combination of all three of those rides will help you increase your FTP. Or functional threshold power. FTP score is also what your zones are set off of. So increases means you are getting better. That’s the goal. 
To add. None of my PRs have been set doing power zone rides.
There are also high intensity other types of classes that I do occasionally that are more all out classes.
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Really cool write up Shane. Thanks for doing that. 
Sounds like some really cool options to have available. Definitely need to get one of those at some point. I see them used sometimes on FB marketplace for less than $1,000.
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No problem. FWIW I wouldn’t buy one. Are they cool, yes. Are they worth the monthly subscription price? No. I basically pay for the cost of another gym membership to have these cool classes.
I want to sell the thing and get another Rogue Echo bike and drop the monthly membership but my wife, who never rides the thing, says she likes it. 
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Yeah, I don’t think I would ever pay that membership. I got it for free for a year through my health insurance. Not sure if that will continue or not but for right now I have the the membership but no Peloton… 
Do they have any preset workouts that don’t require the membership? I would probably be fine with that.
As for the echo bike, if I understand it correctly, that is basically an assault bike/airdyne, etc. While I definitely want to have one, I couldn’t imagine riding that thing for an hour…
Super funny about your wife’s comment. My wife likes our lawn mower yet I’ve been the one that has mowed the yard all 7,459 times since we’ve been married.
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The preset workouts without membership look to be pretty limited.
Yes the echo bike is an airdyne type of bike. 30 minutes is about all I have ever been on one. I do like the interval though on the echo bike. Very intense!
LoL at the mower. I hear you!
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Thursday Cardio
Stairs of doom
30 minutes
116 floors.
I hit 100 flights around the 25 minute mark and the remainder was a slow walk cool down.
500 ish cals.
Incline treadmill 15 minutes. Max incline at 3 MPH. No idea on the burn, just finishing off my 45 minutes of total cardio.
I decided that I need to really do more than one type of cardio. I have found that cardio, like weight lifting, is actually kind of specific. I can kick ass on a bike and hardly get my heart rate up or feel winded, but put me walking up a bunch of stairs and I feel out of shape. Need to fix that.
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