Appreciate it Trent. I am trying. 
1 Like
Nice job on that bike ride Shane. Awesome pace for an hour long ride!
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Thanks Trent!
1 Like
Push Light
Weight 262
LF Incline
30 x 45 per side
20 x 70
20 x 70
Cable Laterals
30 x 7.5 per side
30 x 10
30 x 12.5
Rope tricep
20 x 37.5
20 x 42.5
20 x 47.5
16 x 52.5
Drop sets back to 12.5
Ab crunch machine
40 x max
40 x max
40 x max
Pec deck
20 x 205
20 x 205
20 x 205
Push ups (100)
20
20
20
18
16
17
50 minutes
6 Likes
Way to get after it today Shane! I love how you finished with the 100 push-ups. Chest and tris going to be feeling that one!
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Thanks Trent. The push ups were a nice way to finish it off. I enjoyed todays workout a lot. 
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Tuesday
Cardio
Weight 260.4
Peloton
10 minutes cool down ride
That’s it. Chest is sore from all those push ups.
5 Likes
Pull Light
Weight 259.4
Bicep warm ups
Cable curls x 50 reps
Smith Rows mid OH Grip
20 x 135
20 x 165
20 x 195
Smith Shrugs behind back
20 x 225
20 x 250
20 x 275
Ab crunch
40 x max
50 x max
60 x max
Fixed lat pulls
16 x 160
20 x 145
18 x 145
Face pulls low to high 100 reps x 42.5
40
30
30
Rear delt cables
30 x 15 x 3
Rope Hammer Curls
Amrap x 35
47
60 minutes
7 Likes
Nice looking pull session Shane. That was very pull light of you. 
Sorry couldn’t help it… That seems like a lot of weight on Smith rows, at least at that rep range.
Good work on the bike ride too!
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Thanks Trent!
I really like the smith rows. They are an easy exercise to really dial in form and target your back easily.
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Legs
Weight 259 work Thanksgiving Lunch
Bike 10minutes
Leg press
20 x 150
20 x 170
20 x 190
Hip Abduction
20 x 265
20 x 280
20 x 295
Hip Adduction
20 x 265
20 x 280
20 x 295
Squats
5 x bar
5 x 95
5 x 135
5 x 185
3 x 225
1 x 255
3 x 275
Single leg KB RDL/Side bends
15 x 45 per leg x 3/25 x 45 x 3
BSS
BW x 15, 20,30
Seated calf raises
25 x 165
25 x 205
15 x 235
60 minutes
Haven’t done side bends in awhile. My obliques might actually hurt tomorrow. LoL
7 Likes
Heck of a session Shane! A boat load of good leg work in there. Nice and heavy on squats too. Trying to wrap my head around SL KB RDL Side bends. All I can think of is that it would hurt like hell. Jealous of the work Thanksgiving lunch. Just finished my weenie Chick Fil A salad. Such is life for skinny people who work alone. 
1 Like
LoL. Thanks Trent.
The SL KB RDL is a stiff leg, kettlebell rdl, done single leg at a time. More of a balance issue and stretch for the hamstrings.
The KB Side bends is just hold the KB and work your abs by doing a side bend. I just super setted them.
Chikfila salads are nothing to feel bad about. I love those things!
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6 Likes
Great job on that bike ride. Excellent pace! Glad the dawgs keep winning for you. I have a soft spot for the Vols as that was my old roommate/best friend’s favorite team, but I have no connection to them other than that. Either way, I’m glad one of us is pulling for a team that is kicking ass. I was leaning on the Tarheels pretty heavily as the Panthers have been crashing down to the pits of hell but even the heels have had their struggles lately.
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Thanks Trent. Yeah as a fan of UGA I am definitely living through some amazing days for UGA football right now. I have lived through a lot of heartache too though.
I thought UNC was going to have a better year. They started off strong!
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Push Light
Weight 258
Nautilus chest press
20 x 45 per side
20 x 70
20 x 90
20 x 90
Cable Laterals
30 x 10
30 x 12.5
30 x 15 stay here
Rope tricep
20 x 50
20 x 65
13 x 72.5
Drop sets to failure
Pec deck
20 x 215
20 x 215
20 x 215
Ab crunch machine/Push-ups (100)
As many sets as needed
25 x max/20
25 x max/20
25 x max/16
25 x max/15
25 x max/15
25 x max/14
45 minutes
That’s it. Enjoying these higher rep lower weight sessions. Not feeling as beat up, so that is a win.
7 Likes
Awesome session today Shane! I particularly like the rope tricep extensions to failure. Just a ton of work in this one. Way to get it done!
1 Like
Thanks Trent. Yeah taking those tricep ropes to failure will definitely light your triceps up!
1 Like