Sorry to hear you have covid. Dude that’s crazy! Your hair hurts to touch??? I am of the school of thought that thinks you shouldn’t test for it anymore unless you are going to be around someone who is in failing health or has compromised immune system. But, of course, if you were feeling bad, you would probably not go around them in the first place. Sounds like you’re already a few days into it so you should be on the mend soon.
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Well, I planned to do something today but still feeling under the weather. I feel like I am nearly out of the woods though, so I am going to take one more day and then see how I feel in the morning. Hoping to finally do something tomorrow.
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You have been training pretty consistently. A little time off might do you some good in the long run.
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I don’t blame you Shane. It’s a good week to be lazy anyway. Better to rest and get better than to set yourself back. I started feeling a little crappy last night so I took the day off too. Rest up buddy. 
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Thanks Trent. Feeling a little more like myself after another day of rest. 
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Saturday Garage session
BB Rows
12 x 135
12 x 155
12 x 185
12 x 185
BP
5 x 135
5 x 165
5 x 185
5 x 205
5 x 225
3 x 250
8 x 225
13 x 185
Pull ups
20 total
3,3,4,4,6
That’s it.
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Heck yeah Shane! Nice upper body session and way to get those milestones on the Peloton! As impressed as I am about the Peloton I am probably just as impressed by that workout. Very strong work there. Way to get it done! Looks like the Dawgs beat the snot out of FSU. You must have been bored out of your mindduring that game. 
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Thanks Trent. BP felt odd. I really haven’t benched in a long time. Bar actually felt foreign in my hands. I might throw it back in rotation for a couple months.
Yeah the game was pretty boring. All the FSU players who opted out are a bunch of punks if you ask me. They left their teammates out there to get slaughtered and acted like martyrs for falling on their sword because they didn’t get to play in the CFP. On top of that they took part in embarrassing their university with the worse bowl loss in college football history. Definitely not a record you want to be associated with.
I think if you asked them candidly, they ran from an ass whooping.
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Garage session
Weight 255.2
Peloton 10 minute warm up
SSB Squats/SS DB Laterals
5 x 135/20 x 20
5 x 165/20 x 20
5 x 185/20 x 20
5 x 210/20 x 20
5 x 230/20 x 20
SSB just hits different.
RDL/SS DB OHP, non supported
10 x 185/12 x 30
10 x 225/20 x 30
10 x 275/30 x 30
DB Skull Crushers/DB BP/Curls
10 x 30/20 x 30/12 x 30
10 x 30/20 x 30/15 x 30
12 x 30/20 x 30/20 x 30
52 minutes.
Last workout of 2023. Happy New Years everyone!
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Heck yeah Shane! Way to get one more in! Very strong session. Those SSB squats don’t jive with me. Good on you for doing them.
Yeah, I’m really disappointed in the teams with players sitting out. IMO they should do away with the bowl games if this is how it’s going to be. I’ve been over to a few friends’ houses to watch bowl games the last few days. Some of which are die hard fans. It’s sad to see them barely even watching because it isn’t a real game.
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Thanks Trent. I don’t use the SSB much but I have one at my home gym so I like to use it when I do legs at the house. Toy I rarely get to play with.
College football with the transfer portal really is a mess around bowl season. I guess we will see if it gets any better next year and if they make some rule changes to try to combat some of this. There have always been NFL talent guys who decide to sit so they don’t get hurt before the draft, but what happened with FSU was a big pity party. Not a good look for those young men or coaches.
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Monday Cardio
Weight 257.4
Peloton
10 minute cool down ride for another 2.5 miles.
That’s it.
It’s New Year’s Day so I guess I need to throw some goals out there.
My birthday is 16 weeks away. Lines up pretty well with a weight goal of 240.
I would like to have more weeks in the 240s than the 250s this year. Not sure how tight I’ll track this but I am hoping it will be obvious whether I am getting this done.
Also planning to try to complete a Century Ride on my bike. My bike is not a road bike, so this should be a real challenge. Good thing is we have a really good trail called the silver comet trail near my house. Plan is to ride 50 miles out and return, all in one day. Probably do this in early fall while the days are still long and not too hot. So the lighter I am for this the easier it should be.
Most of my lifting goals are body composition, aka get less fat, and trying to keep my cardio up and increase my flexibility, and mobility. Agility would be nice as well but not really planning on training it right now.
Happy New Years!
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Good looking ride today Shane. Very nice pace! The goals sound good to me. That century ride sounds like a cool challenge. Although I can’t imagine doing that on a trail. 
Looking forward to seeing you crush it again this year. I was just thinking the other day about how long we’ve been posting together and I think it is around 8-9 years now. Very thankful for you brother. Happy new year!
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Thank you Trent. Good thing the trail is an actual paved path. Definitely a cool thing to have close to the house. It’s a paved path that goes over old railroad lines that meets up with another trail called the chief Ladiga Trail that goes another 33 miles into Anniston Alabama. Total length is 94 miles.
Yeah man, we have been blogging together for at least that long. I appreciate you too! Helping keeping me accountable and keeping me motivated. Cheers!
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Tuesday Cardio
Weight 257
5 minute cooldown ride.
That was a good ride. 13 minute intervals, but both sets of intervals were either higher or lower than my natural cadence of the mid 70s. Tough endurance ride, definitely bookmarking to do again.
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Good looking interval ride yesterday Shane! Definitely looks tough. That is about the only kind of trail I’d ever want to do a long bike ride on. We had one like that in Raleigh that was just as you described. Paved (or packed dirt) and on an old rail line. Mostly flat or very low slope. I did 20 miles on that one once and thought that was a long ride. Lol That was also where I did that out and back half marathon, which was a living hell…
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Thanks Trent!
20 miles is a long ride. Half marathon is something I have never done.
I think the Century ride is kind of like the biker equivalent of a marathon. I really don’t know how possible this is going to be to accomplish with my current bike, but that is what makes it interesting.
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The out and back route on a long ride/run has to be one of the most hardcore mental challenges. When you’ve already done a long ride out and then you have to turn around and go all the way back, it is really tough. You keep seeing all of these points of reference that you saw on the way out. On the half marathon, the last ~3 miles were just brutal. I kept seeing things that I remembered on the way out and thinking that they seemed really far from where I started so it kept messing with me. That has to be one advantage of doing a loop or a Point A to Point B route.
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