No doubt! No more falling for a long time!
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Yeah man, welcome to the peloton club. It’s a pretty smooth and slick bike. Definitely a great piece of cardio equipment.
Yeah, my stairs I have to really watch out on, which is why it was shocking to find them iced like that considering the temp.
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Ouch. LoL. Both times don’t sound like much fun at all. We are all blessed by being super graceful at some point though. 
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Pull
Weight 253.4
Bicep warm ups
DB x 10 x 50 reps
DB x 15 x 30 reps
Chest supported DB rows
12 x 80
14 x 80
12 x 80
Fixed lat pulls
15 x 145
12 x 175
10 x 205
Smith Rows mid OH Grip
20 x 185
15 x 225
10 x 275
9 x 275
ARear delt cables
30 x 15
30 x 17.5 rest pause at 24
20 x 20
Drop
20 x 10
Kroc Rows
Amrap x 100
18,20
SLDL
12 x 225
10 x 255
8 x 275
Ab crunch
50 x max
50 x max
50 x max
That’s it.
7 Likes
Man, that was a heck of a pull session Shane! Nice job! Just tons of solid sets across the board. It’s cool to see you doing more weight than I can imagine doing on most of these exercises. Especially in the high rep ranges. Seriously impressive brother!
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Thanks Trent! I am trying. 
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Nice job on that ride Shane! Great pace and a ton of calories torched! Way to get after it!
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Thanks Trent!
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Push
Weight 254
Nautilus chest press
20 x 45 per side
12 x 90
12 x 135
11 x 135
Cable lateral raises
30 x 17.5
30 x 20
25 x 22.5
High incline DB Shoulder Press
12 x 50 slight twinge
20 x 50
12 x 60
Pec deck
12 x 290
12 x Max
11 x Max
Drop sets x 3
Dips
10x elbow is sore from fall
Assisted dips
20 x 50. Still hurts
Rope tricep
20 x 50
16 x 50
OH Rope Tricep
16 x 50
15 x 50
Ab crunch/DB Curls
50 x max/16 x 30
50 x max/20 x 30
50 x max/20 x 30
55 minutes
7 Likes
Heck yeah Shane! Nice push session! Sorry to hear that your elbow is still hurting. Hopefully that will resolve soon. Still plenty of good work in that one. I’m sure you will be feeling it. 
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Thanks Trent. Hopefully my elbow will heal up soon. 
Hey Shane, I was just catching up a bit in here. Sorry to hear about your fall man. Luckily you didn’t get hurt too bad.
Those turkeys looked good! 
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Thanks Greg. I got lucky on the fall. Still a little bruised up though.
Tuesday Cardio
Weight 254
Peloton
5 minute cool down.
That’s it. Gave blood yesterday. Legs felt like bricks this morning but I got it done.
5 Likes
Great job on that ride Shane. Awesome pace! I don’t know how people give blood. I get dizzy even when they just take a few vials for tests…
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Nice ride Shane. That gives a great calorie burn!
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Thanks Trent. With TRT it’s not a bad idea to give blood. It helps bring your hematocrit down. Mine wasn’t really that out of whack but I decided to go ahead and do it.
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Thanks Greg. 
Legs
Weight 252.4
Bike 10minutes
Hip Abduction
20 x 240 warm up
20 x 270
20 x 285
Leg press
20 x 295
20 x 315
20 x 335
Hip Adduction
20 x 295
20 x 305
Squats
Triples
3 x 95
3 x 135
3 x 185
3 x 225
3 x 255
3 x 275
20 x 135 nod to Sven
Single leg KB RDL/KB side bends
12 x 45 per leg/20 x 45 x 2
50 minutes
That’s it.
7 Likes