That makes a lot of sense. As mentally challenging as it sounds I still think it beats riding and ending up in Alabama. 
1 Like
Legs
Weight 256.4
Bike 10minutes
Leg press
20 x 275
20 x 295
20 x 315
Hip Abduction
20 x 240 warm up
20 x 270
20 x 285
Squats
531
TM 250
10 x bar
5 x 95
5 x 135
3 x 150
5 x 165
5 x 190
5 + 215(10)
5 x 5 x 165 EMOM
Ab crunch machine
40 x 180
40 x 200 slight cramping. Been awhile
30 x 200
RDLs forgot straps
10 x 135
10 x 185
10 x 225
60 minutes
6 Likes
Note to self, learn from your past, there is nothing magic about diets that make you lose weight rapidly. The real magic is the ability to make small changes that you can stick to once your goal is met.
This rings really true for this time of year for me. I always feel the tug of going back to Keto or peaking over at the nutrition forum at the Velocity Diet that is on here. The rapid, somewhat easy weight loss is tempting.
However, I know better. Losing weight is the easy part, sticking to it and keeping it off is not. Best to eat the way you plan to eat for life, just less of it, than making huge sweeping changes that you won’t stick to.
Putting this in my log so if I mention it later, one of you will kick my ass.
4 Likes
One heck of a leg day Shane! Good work on squat. Those 5x5 EMOM sets would get me… Great thoughts on the dieting. The secret really is to get into a routine that is doable for the long haul. I might also add that if you’re trying to gain weight quickly just do what I did over the holidays. Stop working out and eat whatever you want for two weeks.
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Thanks Trent. Those quick squat sets definitely got my heart rate up.
Yep, long haul is about the only way it works. I am still trying to get it all figured out. I hear you on gaining weight and I also have that down to a science. 
1 Like
Push
Weight 256.6
BP 531
TM 225
5 x 95
5 x 135
5 x 150
5 x 170
5 + 195 (13)
DB Laterals
15 x 25
12 x 30
10 x 35
Pec deck (life fitness)
15 x 190
12 x 210
9 x 230
HS ISO Lateral Shoulder press
20 x 45 per side
20 x 70
20 x 70
KB Side bend/Decline push ups
20 x 45 per side/20
20 x 45/20
30 x 45/23
OH Tricep Rope
20 x 47.5
18 x 52.5
11 x 57.5
Assisted Dips (chest focus)
16 x 100
13 x 100
21 x 100
55 minutes
6 Likes
Nice work on that push session Shane. 13x195? Must be nice… 
Solid looking session all around. I like those decline push-ups too. Great numbers on those. Way to get after it Shane!
1 Like
Thanks Trent. My legs feel like they about to fall off. Good lord. 
Chest was cramping today too, so I must have at least tried a little hard.
3 Likes
Pull
Weight 255.6
Bicep warm ups
DB x 10 x 50 reps
DB x 15 x 30 reps
Chest supported DB rows
12 x 75
12 x 85
12 x 85
Stay here
Rear delt cables
30 x 15
30 x 17.5
22 x 20
Stay here
Fixed lat pulls
12 x 160
12 x 175
12 x 175
Bump 5
Smith Shrugs
100 reps x 325
30,35,35
Bump 10
Smith Rows UH Grip
12 x 135
12 x 165
10 x 185
Ab crunch
40 x max
50 x max
50 x max
Lat prayers
12 x 37.5
12 x 42.5
12 x 47.5
55 minutes.
That is it.
7 Likes
Tons of great work in that session Shane. Way to get after it! I almost did Smith rows today but a lady was on that machine…
1 Like
Thanks Trent. Give those rows a try next time. 
1 Like
Saturday Cardio
Weight 255.8
Peloton 45 minute Powerzone Ride
10 minute cooldown
Note for anyone who might be curious. If you are ever wondering is ISOpure protein can be added to coffee and stirred in with a spoon, it can not.
5 Likes
Great ride Shane. Solid cal dump. Still sick as a dog here but I thought about doing a low intensity ride today just to do something. That’s hilarious about the protein. Way to ruin a cup of coffee.
1 Like
Thanks Trent. This was a zone 4 for 6 minutes, and zone 5 for 3 minutes interval ride. Tough be doable.
Yeah, I usually put collagen in my coffee but after plugging in my cals and macros today I was short on protein so I figured I would try it. Clumpy hot mess that not even a blender would make right. 0 out 10, don’t recommend.
2 Likes
That sounds intense! Nice work Shane! I knew I was doing a low intensity ride today mainly due to all the oldies music they were playing.
1 Like
even those endurance lower intensity rides can be tough, especially when your sick. Good job knocking it out. 
1 Like
Push
Weight 260
Beers Saturday and mexican yesterday
BP 531
TM 225
5 x 95
5 x 135
3 x 160
3 x 180
3 + 205 (13)
DB Laterals
12 x 30
12 x 35
12 x 35
Stay here
Pec deck (matrix)
15 x 265
12 x 280
13 x 295
Behind back cable laterals
100 reps x 10
35,35,30
HS ISO Lateral Shoulder press
20 x 47.5 per side
20 x 72.5
20 x 72.5
Reverse crunches/push ups
15,22
18,25
17,20
OH Tricep Rope
20 x 47.5
18 x 52.5
12 x 57.5
Decline push ups
15
16
15
60 minutes
That’s it. My friend is having a baby so we went out for beers at a local brewery here in town while the girls did their baby shower.
Then yesterday my father in law came over and we all went out for mexican.
Back on track today.
5 Likes
Oh hell yeah!
13x205 on bench is something you will likely never see in my journal. Great job! I also like how on HS IL SP the weight increases but the reps just stay the same. Must be nice… And way to plug in all the decimals on tricep rope. I don’t even list the weight on those machines because I refuse to use decimals for weight lifting. 
It’s like, “OK, we’re just doing tricep extensions, not designing a nuclear bomb…” Way to finish it off with some decline push-ups. I need to plug those in soon…
The beers and Mexican sound good. I would never even note that as, to me, that’s “eating light.”
1 Like
Thanks Trent. LoL at the decimals. Yeah, I log them while I am doing them so I guess it doesn’t seem like much trouble.
Decline push ups are a good finisher for sure.
I hear you on the beers and mexican but I always get a weight bump on the days I do them so I note them.
1 Like
Tuesday Cardio
Weight 258
Stairs of doom
30 minutes
125 flights
Bike cool down
10 minutes
Sauna
10 minutes
Woke up with no power so had to go to the gym, on no coffee at that.
Got it done though.
5 Likes